1. Keep moving! Research shows that people who are more active get fewer colds - besides working out, activities such as walking, housework, and yard work are all helpful.
2. Keep it clean! Wash your hands frequently and thoroughly with warm water and soap for as long as it takes to sing "Happy Birthday" twice.
Contact lens wearers need to be especially diligent with hand-washing - the eyes are another route for viruses to enter your body.
If you share a telephone with others, clean it at least once a week.
3. Stay calm! Stress raises cortisol, a hormone that depletes the immune system.
4. Drink up! Drinking lots of water helps flush out potential infectious substances from your body and aids recovery if you do get sick.
5. Healthy eating! Especially fruits and veggies which contain nutrients that stave off illness.
Avoid eating at your desk - it's loaded with germs!
6. Take a snooze! Sleep is your body's strongest repair mechanism, so be sure to get enough rest.
Sources: University of South Carolina, Ohio State University Medical Center
Saturday, March 14, 2009
Sunday, March 1, 2009
KEEPING UP THE NEW YEAR HIGH (Part II)
Guest Author: Ann Seelye, Health and Wellness Specialist
If you made thoughtful New Year's resolutions and it's now March and you feel yourself starting to slide, the good news is that it doesn't need to happen.
Something can be learned from the New Year. It's that time when anything seems possible. You are focused clearly on what you want. And you know what? That's the most important piece of all! Because I, or any good fitness professional, can help you with the details, but the "why you want to do it" has to come from you and a strong, initial commitment.
The definition of commitment that I like is this: "The ability to carry through with a worthy decision, even when the emotion or excitement of making that decision has passed." Think about it. It's easy to get excited about starting a fitness program and dream about all the possibilities, but eventually the alarm clock goes off and you have to put on your workout shoes and do it.
What will get you out of bed instead of hitting the snooze button? Can you see it? Create a vision of where you want your health and fitness to be at the end of 2009 . . . Or even this summer! If you begin to lament about working out, conjure up that vision. Because otherwise, what's the point? If you have no vision, exercise is just exercise. Having that clarity of vision is important. How do you want to feel? What do you want to look like? (And be reasonable given your genetics, body type, age, and what's possible in one year).
Secondly, set SMART goals. You can reset or clarify your goals right now if you want or need to. Resolutions and goals can be set any time. SMART goals are goals that are Specific, Measurable, Achievable, Reasonable or Relevant, and Time-based. New Year's resolutions tend to be for a whole year which is too long a time frame. By breaking it down into much smaller steps, either weekly or monthly or for a 3 month period, which you can measure and achieve, you are much more likely to experience success. This leads to higher self-esteem and a greater chance that you'll keep going for the next week or month and be one of those who continue for 6 months or more in keeping your resolutions. An example of a SMART goal is: "My intention is to do aerobic exercise 3 times a week for 35 minutes for one month." Then keep a log or write on your calendar what you do so you are measuring.
Try each month to come up with one new habit to make (or break) that takes you closer to your vision. Or come up with one more small step you can take. Keeping up the New Year high requires a why and SMART goal setting to fulfill your vision. What's YOUR vision?
For further ideas on this topic or any exercise related topics Ann Seelye is available for consultation. Ann is a freelance health and fitness writer and speaker in the Boston area. She gives talks at companies, health clubs, and via teleclassses. She is certified as a Personal Trainer, Alexander Teacher, Master Fitness by Phone(R) Coach, as well as an Intuitive Eating Coach. Ann sees clients at Healthworks Fitness Centers, in a studio in Brookline and via telephone coaching and classes. She can be reached at 617-739-4704 or fitbyphone@aol.com.
If you made thoughtful New Year's resolutions and it's now March and you feel yourself starting to slide, the good news is that it doesn't need to happen.
Something can be learned from the New Year. It's that time when anything seems possible. You are focused clearly on what you want. And you know what? That's the most important piece of all! Because I, or any good fitness professional, can help you with the details, but the "why you want to do it" has to come from you and a strong, initial commitment.
The definition of commitment that I like is this: "The ability to carry through with a worthy decision, even when the emotion or excitement of making that decision has passed." Think about it. It's easy to get excited about starting a fitness program and dream about all the possibilities, but eventually the alarm clock goes off and you have to put on your workout shoes and do it.
What will get you out of bed instead of hitting the snooze button? Can you see it? Create a vision of where you want your health and fitness to be at the end of 2009 . . . Or even this summer! If you begin to lament about working out, conjure up that vision. Because otherwise, what's the point? If you have no vision, exercise is just exercise. Having that clarity of vision is important. How do you want to feel? What do you want to look like? (And be reasonable given your genetics, body type, age, and what's possible in one year).
Secondly, set SMART goals. You can reset or clarify your goals right now if you want or need to. Resolutions and goals can be set any time. SMART goals are goals that are Specific, Measurable, Achievable, Reasonable or Relevant, and Time-based. New Year's resolutions tend to be for a whole year which is too long a time frame. By breaking it down into much smaller steps, either weekly or monthly or for a 3 month period, which you can measure and achieve, you are much more likely to experience success. This leads to higher self-esteem and a greater chance that you'll keep going for the next week or month and be one of those who continue for 6 months or more in keeping your resolutions. An example of a SMART goal is: "My intention is to do aerobic exercise 3 times a week for 35 minutes for one month." Then keep a log or write on your calendar what you do so you are measuring.
Try each month to come up with one new habit to make (or break) that takes you closer to your vision. Or come up with one more small step you can take. Keeping up the New Year high requires a why and SMART goal setting to fulfill your vision. What's YOUR vision?
For further ideas on this topic or any exercise related topics Ann Seelye is available for consultation. Ann is a freelance health and fitness writer and speaker in the Boston area. She gives talks at companies, health clubs, and via teleclassses. She is certified as a Personal Trainer, Alexander Teacher, Master Fitness by Phone(R) Coach, as well as an Intuitive Eating Coach. Ann sees clients at Healthworks Fitness Centers, in a studio in Brookline and via telephone coaching and classes. She can be reached at 617-739-4704 or fitbyphone@aol.com.
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