HOW TO PREVENT BECOMING A POST-RESOLUTION DROP-OUT - Part 2

Continued from 1/17/13 post . . .

Here are more strategies to help you to stay motivated:

Keep records -  Tracking exercise sessions and how you are feeling physically and emotionally, in addition to periodic physical assessments, can help you see progress towards your goals.

Learn - Take any opportunity to educate yourself about topics such as nutrition, proper form, warm up, and cool down.

Focus on benefits - Studies show that 70% of our self-talk is negative.  Exercise will produce better health, higher energy and self esteem, and improved sleep, concentration, and ability to handle stress.  While you may not see all of these benefits immediately, it will get easier over time.  Frequently reminding yourself of these benefits is essential for overcoming negative self-talk.
Source: American Council on Exercise




THANK YOU FOR YOUR REFERRALS!

HOW TO WIN THE BATTLE OF THE BULGE AT YOUR DESK - Part 2

Continued from 1/7/13 post . . .

Here are more tips for attaining and maintaining a healthy body weight when you sit at a desk:

Move it - Even brief bouts of exercise are helpful, so move whenever you can.  If possible, try walking somewhere to eat your lunch, walking to coworkers' desks to communicate with them, and parking your car as far as you can from the building entrance.  Also, take the stairs instead of the elevator and place your waste basket some distance from your desk so you'll have to move to throw away garbage.

Exercise during rush hour - Instead of sitting in traffic, go to a gym near your office and drive home after rush hour -- you'll probably get home at about the same time.  Be sure to treat your exercise sessions like any other appointment by putting them on your calendar.

Get support - Share healthy lunches, exercise breaks, and encouragement throughout the day with co-workers.

Use technology - Explore the many online resources, Apps, and other tools available to help you in your quest towards healthier living!
Source: Weight Watchers.com




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HOW TO PREVENT BECOMING A POST-RESOLUTION DROP-OUT - Part 1

More than half of people who start a new exercise program will quit within the first six months.  Here are some strategies to keep from becoming a disappointed statistic:

Goal Setting - Try training for something vs. exercising randomly as a motivational tool.  Be sure to cross-train to reach these goals as well as to prevent boredom and injury. 

Scheduling - Schedule workouts on your calendar to elevate their importance to that of your other commitments.

Support - Find workout buddies who will motivate you to stick with your program.

Realistic Attitudes - Avoid "all-or nothing" thinking.  A brief workout is better than none -- progress, not perfection!
Source: American Council on Exercise

Next month: more drop-out prevention tips . . .


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HOW TO WIN THE BATTLE OF THE BULGE AT YOUR DESK - Part 1

Here's a common concern: How can I attain or maintain a healthy body weight when I'm sitting at a desk all day?  These strategies can help:

- Snack wisely - If you tend to snack when you're at the computer, be prepared.  Keep healthy options handy so you don't rush off for an emergency visit to the vending machine.  And stow snacks in a drawer instead of on your desk top  -- out of sight, out of mind.

- Drink up - In the same way, if water is in sight, you'll easily drink your six 8-ounce glasses by the end of the day, which helps with weight control.  Keep a container of fresh water next to your computer at all times.

- Plan lunch - Try eating half of your lunch at noon, then, when the mid-afternoon munchies hit, eat the other half.  You can also think of it as "lunch #1" and "lunch #2".  Scheduling your meals to protect against cravings is smart.  And it's best to bring food from home for healthier eating.
Sources:  www.WeightWatchers.com, www.NancyClarkRD.com

More tips next month . . .




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9 TIPS FOR AVOIDING SCAMS ON CYBER MONDAY

~ Install, update, and activate your security software and only connect to legitimate Wi-Fi networks.

~ Use strong, unique passwords - Long passwords, including letters, numbers, and symbols are more secure.

~ Make sure it's the right site - Phishers' links and pop-ups may lead to fake sites that look authentic but are actually designed to steal your log-in and financial information.

~ Shop from secure sites - The web address should start with https:// and have a padlock icon.  Look for Better Business Bureau and TRUSTe symbols.

~ Beware of gimmicks and deals that are too good to be true - Stick to legitimate retailers.

~ Use a separate email account for online shopping and marketing to protect your personal correspondence and information.

~ Use a credit card rather than debit card to protect your bank account and information and to allow you to dispute charges.

~ Read privacy agreements to avoid your information being sold or stolen.

~ Submit a complaint form on the Federal Trade Commission website if you do encounter fraud.
Source: Check Point Consumer Business Zone Alarm



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SAFE TURKEY TIPS

Before you gobble up that turkey, check out these food safety tips to make sure your holiday is a healthy one . . .

~ Thaw frozen turkeys in the refrigerator.  Leaving them to thaw at room temperature allows bacteria to multiply which could cause food poisoning.

~ Color is not a reliable indication of doneness.  Always use a food thermometer to check the innermost part of the thigh and wing and thickest part of the breast.  It's the only way to make sure your turkey reaches the minimum required internal temperature of 165 degrees Fahrenheit.

~ Cooking stuffing inside your turkey is not a good practice.  Because stuffing inside the bird must also reach 165 degrees Fahrenheit, food safety experts recommend cooking it separately.

~ Pack leftovers in small containers for quicker cooling and refrigerate promptly.
Source: Andrea Astrachan, Consumer Advisor



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BUSINESS EMAIL NETIQUETTE - Part 2

Guest Author: Beverly Zibrak, President of the Word Doc, Brookline, MA

Continued from 9/13/12 post . . .

Just as there are guidelines for traditional communication, there are guidelines for business emails.

THE RULES AND LEGALITIES

- Add disclaimers to your business emails.
- Do not forward chain letters or jokes.
- Before forwarding an email you received, make sure it is not a virus hoax.
- Delete and ignore spam.  Do not reply.
- Do not forward or send any offensive emails.  This includes off color jokes or racist or sexist content.
- Never send or forward confidential information in an email.
- Only send relevant files as attachments.  Make sure the file size is not so large that it creates a roadblock.
- Do not forward a message or attachment without the permission of the original sender.
- Be sure when you Reply to All that you want all recipients to receive your message.
- Do not use URGENT or IMPORTANT unless the email is truly timely.

If you choose to use email as a marketing tool, choose the right email service provider.  Find a reliable vendor, such as Constant Contact (R).

And lastly, read the email a few times before you send it.


Beverly Zibrak is President of the Word Doc, a writing and editing services firm dedicated to helping small business with all their communication needs, including web content development, press releases and marketing communications, and blog posts.  You can reach Beverly at www.worddocusa.com or 617.584.9847.