Are you trying to shed a few extra pounds that you gained over the winter? This is a great time to get more active -- just remember to start slowly and gradually to prevent injury if you're doing something new or that you haven't done in a while. Here are the approximate calories burned per hour in some common activities:
Bicycling, outdoors 563
Bicycling, stationary 493
Circuit training, gym 563
Cleaning house 246
Dancing 317
Fixing dinner 176
Gardening 352
Golf, using a cart 246
Jogging, running 493
Moving furniture 422
Mowing lawn (non-riding mower) 387
Playing with kids, light activity 176
Stair climber-type exercise 422
Sweeping 281
Swimming, freestyle 563
Tennis 493
Walking 250
Wallpapering 317
Yoga 281
Source: Diet Myths that Keep Us Fat - Nancy Snyderman MD
GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE WONDERFUL GIFTS FOR BRIDES, GRADS, AND DADS (FATHER'S DAY IS SUN. JUNE 20)! PLEASE CALL ME AT 617-738-8222 FOR MORE INFORMATION.
Wednesday, May 26, 2010
Friday, May 14, 2010
MOVING MATTERS
Q: I've heard horror stories about moving companies holding people's belongings for ransom and charging thousands of dollars more than the quoted fee before delivering. How can I make sure this doesn't happen to me?
A: Never select a mover on price alone. By gathering 3 written estimates, you can identify unrealistically low prices that could mean extra charges later. Compare estimates and all other services for a thorough picture of your total costs, and always require a physical, in-person estimate. Seeing firsthand the size and quantity of your goods is the only way to effectively estimate costs.
Movers are legally required to deliver your goods for no more than 10% above a non-binding estimate unless you change the scope of services after the estimate was provided.
Stop the move if an upfront deposit or pre-payment in cash is required. Always ask about additional fees and get answers in writing. Never let your mover leave before you receive a written copy of your contract, inventory paperwork, and any possible guarantees or warranties. You should ask for your driver's full name, driver's license ID, truck number, and cell phone for easy contact during the move.
When an interstate move takes place, federal law requires movers provide you with a Rights and Responsibilities booklet which you should read carefully to know what to expect from your mover.
Sources: Graebel New England Movers, Distinctive Homes Boston
DO YOU NEED HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT? I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION. PLEASE CALL ME AT 617-738-8222 FOR MORE INFORMATION.
A: Never select a mover on price alone. By gathering 3 written estimates, you can identify unrealistically low prices that could mean extra charges later. Compare estimates and all other services for a thorough picture of your total costs, and always require a physical, in-person estimate. Seeing firsthand the size and quantity of your goods is the only way to effectively estimate costs.
Movers are legally required to deliver your goods for no more than 10% above a non-binding estimate unless you change the scope of services after the estimate was provided.
Stop the move if an upfront deposit or pre-payment in cash is required. Always ask about additional fees and get answers in writing. Never let your mover leave before you receive a written copy of your contract, inventory paperwork, and any possible guarantees or warranties. You should ask for your driver's full name, driver's license ID, truck number, and cell phone for easy contact during the move.
When an interstate move takes place, federal law requires movers provide you with a Rights and Responsibilities booklet which you should read carefully to know what to expect from your mover.
Sources: Graebel New England Movers, Distinctive Homes Boston
DO YOU NEED HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT? I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION. PLEASE CALL ME AT 617-738-8222 FOR MORE INFORMATION.
Tuesday, April 13, 2010
STAYING POSITIVE IN A NEGATIVE ENVIRONMENT (part II)
Do you ever feel stuck in negative environments that emotionally drain you with criticism, gossip, or low morale? Here are some ideas for creating positive environments, transforming negative to positive:
- Speak up! Tell other people how you feel. Over time, people will learn what they can and cannot talk about with you and it won't be an issue. If you say nothing, your silence often gives them permission to continue.
- Use the words, "This doesn't work for me." It's nonjudgmental and it's about you, not them. People often don't realize they are being negative -- you can point it out to them in a gentle and caring way, "Do you realize you are complaining?" Sometimes, just bringing it to their attention is enough to shift the conversation.
- Make your conversations constructive; in other words, the conversation should be positive, meaningful, and beneficial. What's the point or purpose of the conversation? Is it to hurt or help? And at the end of the conversation, what would you like to have happen? Is there an action step to take? Constructive conversations feel good. They are empowering and have the effect of leaving people better off from having participated in them.
- Offer praise! It's amazing what a few words of praise and acknowledgement can do to make people feel good.
No matter what is going on around you, you control your inner environment and how you choose to respond to external events and situations. It takes a true leader to walk a path different from the crowd. When others are negative, you can be positive in spite of what they do or think. It's the only way to create a ripple of change.
Source: ADVANCE for Healthcare
You don't want to miss this! Brookline authors and former Boston Globe writers Carey Goldberg, Beth Jones, and Pamela Ferdinand present their new book - Three Wishes: A True Story of Good Friends, Crushing Heartbreak, and Astonishing Luck on Our Way to Love and Motherhood. As seen on the Today Show on NBC!
Brookline Booksmith 279 Harvard St. Wed., May 5, 7-8 PM
Brookline Commission For Women forum on "Happily Ever After?" at main Brookline library Thurs., May 6, 6-8 PM
http://threewishesthebook.com
THERAPEUTIC MASSAGE GIFT CERTIFICATES AND EASY RELAXING MEDITATION CDs MAKE THOUGHTFUL GIFTS FOR:
* HARD-WORKING OFFICE STAFF ON ADMINISTRATIVE PROFESSIONALS DAY
(WED. APRIL 21st)
* MOTHER'S DAY
(SUN. MAY 9th)!
- Speak up! Tell other people how you feel. Over time, people will learn what they can and cannot talk about with you and it won't be an issue. If you say nothing, your silence often gives them permission to continue.
- Use the words, "This doesn't work for me." It's nonjudgmental and it's about you, not them. People often don't realize they are being negative -- you can point it out to them in a gentle and caring way, "Do you realize you are complaining?" Sometimes, just bringing it to their attention is enough to shift the conversation.
- Make your conversations constructive; in other words, the conversation should be positive, meaningful, and beneficial. What's the point or purpose of the conversation? Is it to hurt or help? And at the end of the conversation, what would you like to have happen? Is there an action step to take? Constructive conversations feel good. They are empowering and have the effect of leaving people better off from having participated in them.
- Offer praise! It's amazing what a few words of praise and acknowledgement can do to make people feel good.
No matter what is going on around you, you control your inner environment and how you choose to respond to external events and situations. It takes a true leader to walk a path different from the crowd. When others are negative, you can be positive in spite of what they do or think. It's the only way to create a ripple of change.
Source: ADVANCE for Healthcare
You don't want to miss this! Brookline authors and former Boston Globe writers Carey Goldberg, Beth Jones, and Pamela Ferdinand present their new book - Three Wishes: A True Story of Good Friends, Crushing Heartbreak, and Astonishing Luck on Our Way to Love and Motherhood. As seen on the Today Show on NBC!
Brookline Booksmith 279 Harvard St. Wed., May 5, 7-8 PM
Brookline Commission For Women forum on "Happily Ever After?" at main Brookline library Thurs., May 6, 6-8 PM
http://threewishesthebook.com
THERAPEUTIC MASSAGE GIFT CERTIFICATES AND EASY RELAXING MEDITATION CDs MAKE THOUGHTFUL GIFTS FOR:
* HARD-WORKING OFFICE STAFF ON ADMINISTRATIVE PROFESSIONALS DAY
(WED. APRIL 21st)
* MOTHER'S DAY
(SUN. MAY 9th)!
Saturday, March 20, 2010
STAYING POSITIVE IN A NEGATIVE ENVIRONMENT (part I)
It's easier to be positive in a positive environment. It's when things are difficult that we are challenged to make a positive impact. Of course, we all get discouraged at times -- here are some ways to help move ourselves and those around us in a more positive direction:
~ Observe yourself in action. Are there ways you are contributing to the negativity around you? Identify and practice letting go of what's not working.
~ Stop being negative by working on eliminating negative words and actions. It all starts with you. Language matters. Everything you say has an impact.
~ Non-constructive complaining does not focus on creating solutions; rather, its impact is only to perpetuate and magnify the problem, expending everyone's precious time and energy.
~ Recognize negativity when it occurs around you. Sometimes you can even feel your energy being drained by the words being spoken. If it feels bad or uncomfortable, then it's probably negative. These feelings are inner messages that something is not right. How do you feel? What is happening? What behavior is being displayed? If you can identify what is happening, then you can make good choices about handling it. The first step is awareness.
Upcoming - easy to implement hints for creating positive environments!
Source: ADVANCE for Healthcare
NEED SOME HELP STAYING POSITIVE? RELAXATION AND MEDITATION CAN HELP. FOR MORE INFORMATION ABOUT MY EASY RELAXING MEDITATION CD PLEASE CONTACT ME AT 617-738-8222.
~ Observe yourself in action. Are there ways you are contributing to the negativity around you? Identify and practice letting go of what's not working.
~ Stop being negative by working on eliminating negative words and actions. It all starts with you. Language matters. Everything you say has an impact.
~ Non-constructive complaining does not focus on creating solutions; rather, its impact is only to perpetuate and magnify the problem, expending everyone's precious time and energy.
~ Recognize negativity when it occurs around you. Sometimes you can even feel your energy being drained by the words being spoken. If it feels bad or uncomfortable, then it's probably negative. These feelings are inner messages that something is not right. How do you feel? What is happening? What behavior is being displayed? If you can identify what is happening, then you can make good choices about handling it. The first step is awareness.
Upcoming - easy to implement hints for creating positive environments!
Source: ADVANCE for Healthcare
NEED SOME HELP STAYING POSITIVE? RELAXATION AND MEDITATION CAN HELP. FOR MORE INFORMATION ABOUT MY EASY RELAXING MEDITATION CD PLEASE CONTACT ME AT 617-738-8222.
Saturday, February 27, 2010
FOR PAIN RELIEF - HOT OR COLD?
This is one of the most common questions that people ask me. Here are some guidelines:
Use COLD for inflammation or a new injury to "cool down" the pain by numbing nerves and shrinking blood vessels. You can use cold packs, ice in a plastic bag, or even a bag of frozen vegetables, wrapped in a towel to prevent frostbite.
Use HEAT for chronic pain and stiffness without swelling to increase blood flow and promote flexibility. Moist heat (warm shower, hot water bottle, washcloth soaked in warm water) may be somewhat more effective than dry heat (electric or microwave heating pad, chemical heat wrap). NEVER go to sleep while using an electric heating pad and check your skin frequently when using heat to prevent burns.
Both heat and cold can be applied for 15-20 minutes, 3 times a day. Sometimes it works best to alternate them. The treatment that gives the greatest relief is best for you. Seek medical attention if an injury causes numbness, loss of ability to move muscles, or pain, swelling, and/or discoloration that persists or gets worse after 3 days.
Sources: National Association of Sports Medicine, Cleveland Clinic, Arthritis and Health Resource Center
IT'S TIME TO MAKE AN APPOINTMENT WITH YOUR BODY -- CALL 617-738-8222 TO SCHEDULE YOUR THERAPEUTIC MASSAGE TODAY !
Use COLD for inflammation or a new injury to "cool down" the pain by numbing nerves and shrinking blood vessels. You can use cold packs, ice in a plastic bag, or even a bag of frozen vegetables, wrapped in a towel to prevent frostbite.
Use HEAT for chronic pain and stiffness without swelling to increase blood flow and promote flexibility. Moist heat (warm shower, hot water bottle, washcloth soaked in warm water) may be somewhat more effective than dry heat (electric or microwave heating pad, chemical heat wrap). NEVER go to sleep while using an electric heating pad and check your skin frequently when using heat to prevent burns.
Both heat and cold can be applied for 15-20 minutes, 3 times a day. Sometimes it works best to alternate them. The treatment that gives the greatest relief is best for you. Seek medical attention if an injury causes numbness, loss of ability to move muscles, or pain, swelling, and/or discoloration that persists or gets worse after 3 days.
Sources: National Association of Sports Medicine, Cleveland Clinic, Arthritis and Health Resource Center
IT'S TIME TO MAKE AN APPOINTMENT WITH YOUR BODY -- CALL 617-738-8222 TO SCHEDULE YOUR THERAPEUTIC MASSAGE TODAY !
Friday, February 12, 2010
RETIREMENT - SOONER OR LATER ?
Here are some useful thoughts on retirement from Stephen Utkus, director of the Vanguard Center for Retirement Research:
"Working longer has triple benefit: You'll need fewer years of retirement income, you can save more, and you get extra time for potential investment earnings.
You can't be certain when you'll exit the workforce. Nearly half of retirees say they retired sooner than planned . . . Many people expect to retire around age 65, but the median retirement age is actually 62 . . . Some retirements are involuntary . . . You may have health problems that force you to stop working.
. . . Be realistic about the need to save . . . As human beings we tend to focus on today and put off making behavioral changes to the future. It's much easier to say that we'll work longer 10 or 20 years down the road than to save more today. It's like saying, 'I'll start exercising or lose weight - tomorrow.' "
"Working longer has triple benefit: You'll need fewer years of retirement income, you can save more, and you get extra time for potential investment earnings.
You can't be certain when you'll exit the workforce. Nearly half of retirees say they retired sooner than planned . . . Many people expect to retire around age 65, but the median retirement age is actually 62 . . . Some retirements are involuntary . . . You may have health problems that force you to stop working.
. . . Be realistic about the need to save . . . As human beings we tend to focus on today and put off making behavioral changes to the future. It's much easier to say that we'll work longer 10 or 20 years down the road than to save more today. It's like saying, 'I'll start exercising or lose weight - tomorrow.' "
Saturday, February 6, 2010
HOW TO PREVENT SORE MUSCLES
Have you recently ramped up your exercise program? Did you know that the end of your workout is most critical for preventing muscles aches? Don't forget the:
1. Cooldown - Gradually slowing the pace for the last 5-10 minutes of your cardio routine allows muscles the chance to recover from breakdown, stress, and lactic acid build up which result in soreness.
2. Stretching - It decreases aching by increasing blood flow and oxygen to the muscles while getting rid of lactic acid. It works best after exercising as it is easier and safer to stretch warm muscles. Stretch through a muscle's full range of motion until you feel resistance but not pain, hold for 10-30 seconds, then slowly release.
And of course, therapeutic massage can help if pain does occur by speeding up the process of increasing blood flow and lactic acid removal.
Sources: Women's Health, University of California
MASSAGE GIFT CERTIFICATES AND EASY RELAXING MEDITATION CDs MAKE WONDERFUL GIFTS FOR THE PEOPLE YOU CARE ABOUT ~ ESPECIALLY YOURSELF ~ FOR VALENTINE'S DAY (SUNDAY FEB. 14) !
1. Cooldown - Gradually slowing the pace for the last 5-10 minutes of your cardio routine allows muscles the chance to recover from breakdown, stress, and lactic acid build up which result in soreness.
2. Stretching - It decreases aching by increasing blood flow and oxygen to the muscles while getting rid of lactic acid. It works best after exercising as it is easier and safer to stretch warm muscles. Stretch through a muscle's full range of motion until you feel resistance but not pain, hold for 10-30 seconds, then slowly release.
And of course, therapeutic massage can help if pain does occur by speeding up the process of increasing blood flow and lactic acid removal.
Sources: Women's Health, University of California
MASSAGE GIFT CERTIFICATES AND EASY RELAXING MEDITATION CDs MAKE WONDERFUL GIFTS FOR THE PEOPLE YOU CARE ABOUT ~ ESPECIALLY YOURSELF ~ FOR VALENTINE'S DAY (SUNDAY FEB. 14) !
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