HELPFUL TIPS TO MAKE NEW HABITS STICK - Part 1

Set S.M.A.R.T. goals - Goals that are specific, measurable, attainable, realistic, and within a time-frame will encourage you to keep working.

Monitor your progress - Track your weight loss each week or record how far you were able to run in a journal.

Find support - Asking a friend or co-worker to join you in your healthy habits will help you stay accountable.
Source: Plus One Fitness

More tips next month!


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BE SMART WITH YOUR SMARTPHONE (AND OTHER DEVICES) - Part 3

Continued from 10/18/14 post . . .

- Don't fall for text spam.  It is on the rise.  Links in text spam can lead to websites of scammers or those that download malicious software, so do not click on unfamiliar links within a text.  You can go to your wireless carrier's website and ask to have texts sent over the Internet blocked.  Or install an app that can block them.

- Turn off location tracking.  Disable it except when you need it, such as for driving directions or finding a nearby business.  Turn it off for individual apps if your phone's operating system lets you.

- Clean out your old phone.  Before you sell or recycle your phone, remove memory card, restore factory settings, and make sure all sensitive information is deleted.
Source: Consumer Reports



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IS THE FITBIT ACCURATE?

New technology can give us miles, calories, and hopefully get us moving!  Wearable activity monitors by BodyMedia Fit(R), DirectLife, Fitbit(R) One and Zip, Jawbone UP(R), Nike+Fuel Band, Basis Band, and Actigraph GT3X+ were evaluated against a portable metabolic analyzer.

Results showed good accuracy in a wide variety of activities.  However, when measuring steps taken, monitors worn on the wrist tended to overestimate step counts.  In contrast, clip style monitors were very accurate in measuring steps.

The bottom line: these monitors can help with motivation and provide good information about activity levels.
Source: American College of Sports Medicine



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BE SMART WITH YOUR SMARTPHONE (AND OTHER DEVICES) - Part 2

Continued from 9/13/14 post . . .

Many of us forget that a smart phone is just another computer.  Clicking on QR codes, apps, games, and Wi-Fi can expose your personal information.  Here are some tips for minimizing the dangers:

- Install apps cautiously and be alert to malicious impostors that look like brand-name products.  If an app contains sensitive personal information, use a password.  Consider getting a security app and screen lock.

- Be cautious when using Wi-Fi.  If you're transmitting information over a Wi-Fi network it can be intercepted.
Source: Murdoch University, Consumer Reports

Next month: More tips to protect your devices . . .


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REPETITIVE STRESS INJURY . . . OUCH!!! - Part 2

Continued from 9/6/14 post . . .

Here are some tips for preventing and relieving the accumulation of microscopic tears in your muscles that can produce a chronic, painful, activity-limiting condition:

- Good posture allows for more freedom of movement and reduces the strain on muscles and joints.  An ergonomic assessment of your workspace can help.

- Pay attention to your body as you perform daily tasks.  Habits such as hunching over the phone and tensing your shoulders and face contribute to symptoms.  Learning to recognize and change these patterns can bring relief.

- Take frequent breaks and drink lots of fluids to keep tissues hydrated.

- Exercise regularly to stretch and strengthen muscles -- but don't overdo it.

- Experiment with applying cold, heat, and elastic supports to sore areas.

- Pay attention to early signs of discomfort and seek professional help.

Therapeutic massage can be a useful part of your treatment -- please feel free to contact me at 617-738-8222 to discuss whether scheduling therapeutic massage and ergonomic assessment would be helpful in your case.
Source: Yoga Journal


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BE SMART WITH YOUR SMARTPHONE (AND OTHER DEVICES) - Part 1

Passwords are your first line of defense.  To be strong, they should be long, complex, and use symbols, letters, and numbers.  Avoid these common passwords that can be easily hacked:

Combining your name and birth year (or your kids' or pets'), especially with an uppercase letter as the first character.  Hackers can crack these with minimal research.

Sequences of numbers such as 123456

password
qwerty
abc123
111111
iloveyou
adobe123
123123
admin
letmein
photoshop
monkey
shadow
sunshine
princess
trustno1
000000

Source: SplashData

Next month: More safety tips . . .



I APPRECIATE YOUR REFERRALS TO MY PRACTICE -- THANK YOU!

REPETITIVE STRESS INJURY . . . OUCH!!! - Part 1

Texting thumb, Mousing elbow, Guitar Hero wrist -- these syndromes can cause debilitating problems.  Performing a repetitive movement like clicking a mouse may cause microscopic tears in tendons, muscles, and other soft tissues.  Without adequate time to rest and repair themselves, these tears can become inflamed, and the gradual accumulation of such microtraumas can lead to the ailment known as repetitive stress injury.  A single mouse-click isn't stressful, but clicking a mouse for hours -- particularly when you are sitting with poor posture -- can result in the pain, tingling, and numbness characteristic of a repetitive stress injury.
Source: Yoga Journal

Next month: Tips for preventing and relieving repetitive stress injury . . .


I APPRECIATE YOUR REFERRALS OF YOUR FAMILY, FRIENDS, AND COLLEAGUES TO MY PRACTICE . . . . . THANK YOU!