1. See Your Doctor: Before you start any exercise program or begin any
sport or hobby that involves physical exertion, get a check up.
2. Sleep: Get enough sleep every night. This is especially
important if you decide to exercise in the morning. If you
aren't getting enough sleep, you might just keep hitting the
snooze button in favor of getting up and exercising.
3. Set Goals: What are you trying to achieve out of your
exercise program? Just like when you are trying to lose weight,
you must set a goal weight, the same thing applies to fitness.
Do you need to work on your abs or your thighs or maybe your
doctor is recommending a cardio workout? You need to figure out
what it is that you want to accomplish and set out to find exercises
that will help you reach your goals.
4. Select: Find exercises that you like. This is very important,
if you choose exercises that bore you to tears... well, how long
do you think you will be able to do it? (This has always been
my problem with tummy crunches and video tapes... they are
so darn boring... I've found that a daily walk will keep me
relatively fit and it's not boring to me at all.)
5. Schedule: Set aside 30 minutes, 3 times a week for exercise.
6. Slow and Steady wins the race: don't try to do every
exercise you know on the first day, too much too fast and
you will crack under the pressure. Start slowly and build
up to an exercise routine that fits your lifestyle.
7. Stick to it: NOTHING is more important than your health!
Getting fit is a combination of exercise AND diet. Plan your
diet with the help of the NutriCounter, a fun and easy way to
monitor your nutritional intake. The NutriCounter works with
any exercise routine!
http://www.nutricounter.com/
Come and visit the NutriCounter web site for more
information on how nutrition influences weight loss, diabetes, pregnancy, heart disease and more!
http://www.nutricounter.com
-Healthy Questions to Help Make you Healthy How to Organize the Health Area of Your Life by: Janet L. Hall
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Many people make New Year's resolutions, only to break them within a week or a month afterwards.
Many people either do or do not set goals for themselves. Some people have no idea how to set goals.
So, let's look at the difference between resolutions and goals.
Webster's New World Compact School and Office Dictionary copyright 1994, offers these definitions:
~~ Resolution-1 the act or result of resolving something 2 a thing determined upon; decision as to future action 3 a resolute quality of mind 4 a formal statement of opinion or determination by an assembly, etc.
~~ Goal-1 the place at which a race, trip, etc. is ended 2 an end that one strives to attain 3 in some games, a) the line or net over or into which the ball or puck must go to score b) the score made.
Notice # 2 in each definition and let's use 'losing weight' as
our example. (I use this as an example because it is the number one New Years resolution).
The statement. I'm going to lose weight this year doesn't
really have any meaning, focus, or structure.
The statement I have determined that I need to lose weight
and will walk one mile three times a week so that I can wear
the new dress/suit that is too tight.
See the difference? See how the second statement has more clarity and structure?
We have determined the problem, decided on the action we want or need to take, and what end we are striving to attain.
This is the way to focus on a problem, make a resolution, and set a goal.
I call this Goal-Resolve.
Goal-Resolve! What is this woman talking about?
Goal-Resolve: a statement that determines a problem, what action
you need to take, and to what end you want to attain.
Below is a list of the recommended traditional health tests
and exams you should have, listed with age and frequency of exams. The frequency suggested is for those of you that have no symptoms or any history of risk. Please consult with your doctor to find out if you need to be tested
more frequently.
Print out the list and place an X next to the tests or exams that you NEED to GET PERFORMED.
By the way, when was the last time you had a physical?
Physical
21-39: every 3 years 40-49: every 2 years 50-74: Yearly
Blood Pressure
21-74: every 2 years, more often if high or low Blood Cholesterol 21-74: every 5 years, more often if high Bone-density scan (DEXA or pDEXA) 40-59: Postmenopausal women with one or more osteoporosis risk factors or who have had a bone fracture and men should consult with doctor. After 65: every 2 years Breast self-exam
15 + : Monthly
Cancer checkup and health counseling 21-39: every 3 years 40-74: Yearly
Chest X-ray and lung function test Yearly for smokers; baseline check at 40 for nonsmokers
Clinical Breast Examination 21-39: every 3 years 40-74: Yearly
Dental Checkup
21 + : every 6 months Digital Rectal Exam 21-49: not necessary if no symptoms 50-74: every 5-10 years Electrocardiogram 40-74: Baseline at 40 and as recommended by your doctor thereafter Fecal Occult Blood Test 21-50: not necessary if no symptoms and no family history of colon cancer 50-74: Yearly
Hearing
21-39: not necessary if no symptoms 40-74: as necessary, every 5-10 years Influenza Vaccine 21-49: optional
50-74: Yearly
Mammogram
21-39: Baseline at 35, then every 1-2 years 40-74: Yearly
Pelvic Exam/Pap Smear 21 + : yearly
Prostate-Specific Antigen (PSA) 50 + : Yearly
Sigmoidoscopy (colon examination) 21-49: not necessary if no symptoms and no family history of colon cancer 50-74: every 5 years Skin Exam (for signs of cancer) 21-39: self-exam every month 40-74: yearly by dermatologist Testicular Self-Exam 21 + : monthly
Tetanus-diphtheria (Td) Booster 21 + : every 10 years Thyroid-stimulating Hormone Test 65 + : every 3-5 years Triglycerides
21-59: every 5 years 60-74: at doctors recommendation Urinalysis
50-59: every 10 years 60-74: every 5 years Vision
21-39: yearly if you wear glasses; once before age 40 40-59: every 2-4 years 60-74: Yearly
(The above list was compiled from *Family Circle*- Your Personal Planner, Wellness Guide, Vol. 25, No. 15) If you are 74 +, please check with your doctor for their recommendations of frequency.
Some other vaccinations that you might need to add to your
list are:
~~Pneumonia shot at age 60 and again at 67 ~~Hepatitis B for those of you that are health workers or living with a carrier ~~Hepatitis A if you plan to visit Third World countries ~~Cholera, Typhoid Fever, Yellow Fever, and other diseases endemic to areas where you plan to travel ~~Lyme Disease if you live, work or vacation in high-risk areas or are exposed to ticks for any length of time. (The highest-risk states in the US are those in the northeast, plus Minnesota and Wisconsin)
If you have children or grandchildren, please make sure that they are getting their necessary and required shots.
Call your doctor, dentist, vision and hearing doctors today
and set up your appointments for yourself (and any loved ones) for the year.
Schedule a date with a nutritionist and make sure you are eating properly and getting the proper amount of vitamin supplements. Nutritionist in my area charge about $60 for the first visit. It was money well spent and
an amazing experience.
Talk with your doctor about exercise and what type is best
for you. It might be as simple as taking a daily walk.
If you're a business or SOHO owner, you MUST be healthy to meet the demands that confront you on a daily basis.
OverHalling your problem areas might be harder for you if you are already tired, dragging your feet, achy, sore and
don't know what's wrong. OverHalling is not easy! It will take time, commitment, energy, and strength.
Don't let getting healthy become a resolution that you break or a goal that you never accomplish. Make it a *Goal-Resolve*!
Smiles, not Piles,
Janet L. Hall
The Organizing Wizard, Janet L. Hall, is a Professional Organizer, Speaker, and Author of 'Secrets of a Professional Organizer and How-To Become One.' She is the owner of
OverHall Consulting and Organizing By Phone. Subscribe to her FREE organizing newsletter at http://www.overhall.com/newsletter.htm or visit her web site at http://www.overhall.com
Copyright 1999, 2000, 2001 by OverHall Consulting P.O. Box 263, Port Republic, MD 20676 All Rights Reserved. Permission is granted to reproduce, copy, or distribute so long as this copyright notice and full
information about contacting the author is attached.
The Organizing Wizard, Janet L. Hall, is a Professional Organizer, Speaker, and Author of 'Secrets of a Professional Organizer and How-To Become One.' She is the owner of
OverHall Consulting and Organizing By Phone. Subscribe to her FREE organizing newsletter at http://www.overhall.com/newsletter.htm or visit her web site at http://www.overhall.com
-What is ALL this *STUFF*- Home, Office, and Car Clutter by: Janet L. Hall
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ (Excerpts from What is ALL this STUFF-Home Clutter Teleclass and Workshop).
Clutter and chaos in your bedroom could be the reason you wake up with a headache, a stuffy nose, or runny eyes.
Maybe you feel stressed out, depressed, fatigued, or distracted when you wake up to all your clutter and chaos.
We spend 1/3 of our lives in our bedrooms. A place we go to to find solitude, peace of mind, and slumber. But how can you expect to get a good night sleep or to awaken with vitality and energy with all that clutter facing you?
~~ What's the first thing you see when you wake up in the morning? ~~ Is it piles of clothes, books, newspapers, and mail all over the place?
~~ Are you stepping on and tripping over stuff on your floors? ~~ Do you just want to pull the covers over your head and stay in bed rather then face all that clutter and chaos?
Let your world stop for 15 minutes and announce to the world, This is the day I'm going to make a change in my life. Jump out of bed, throw back the curtains, open the shades and windows (yes, even if it is 20 degrees outside!), turn off the news, crank up some music and do the Toss In Box!
Get a box (a garbage bag will also work) and pick up everything off the floor and do the Toss In box! (TIP: Don't stop and dawdle over any items, we'll do that later).
Feel the energy?
Hip Hop over to the dresser, bureau, makeup table, and nightstands and take everything off that you don't use daily or nightly and do the Toss
In Box!
Feel the adrenaline?
Waltz on over to your sitting area, chaise, or clothes valet and take it ALL off and do the Toss In Box!
Now, doesn't your bedroom feel better already? DON'T YOU feel better?
Grab 10 more minutes, another box, a garbage bag, your car keys and sprint out to your car. Tune into your favorite radio station and do the Toss In Box. Get rid of everything that you don't use daily (please keep your emergency equipment). Get rid of everything that you don't need. Don't forget to check under the seats, in the glove compartment,
and the trunk.
Forget about those boxes for now. Get ready for work and with a song in your heart, another box, and garbage bag zip off to work.
When you get to the office take another 10 minutes and proclaim to your co-workers that you are changing your ways. Go into your office, cubicle, or workspace and start doing the Toss In Box.
Okay, now reality starts to sit in. You still have a lot of work to do because
you have to go through ALL that STUFF! Don't panic, I'm still with you.
Decide which of your boxes is the most important box to attack first. Set a date and time that you can start sorting through ALL that STUFF.
What's that I hear, But I don't have time. You have to FIND the time. Make an appointment with yourself and keep it, just as you would go to the doctors or attend a meeting.
Decide on a reward you will give yourself when you finish sorting your box,
such as a new outfit, tickets to the theatre or ballgame, or my favorite, a
chocolate milkshake.
I've developed a technique called TEASER which will give you 11 actions you can take to help you sort through your boxes of clutter. What? Teaser only has six letters...you'll see. First yell, What is ALL this STUFF!
Get a garbage can or bag, 10 boxes and label them with the following:
Toss it
~~ It's not yours, you don't know who it belongs to, it's outdated, it can't
be repaired, you don't need it. End it
~~ You don't want it, you want to cancel it, or you don't read it. Act on it
~~ Needs an action, such as your signature, phone call, or immediate attention.
Store it
~~ This will have three boxes: Current Stuff, Things I need to Reference, and Historical Stuff.
Enter it
~~ Information you need to enter into your planner or computer. Refer/Recycle/Read it/Repair ~~ It belongs to someone else or you think they need it. ~~ Use it again or put into a recycling bin. ~~ Something you want/need to read. ~~ Something that can be fixed.
Be ruthless, determined, and honest and start sorting ALL your STUFF by using the TEASER.
Your next step to take is to schedule a date and time (don't forget your reward)
to act on the items that you sorted.
~~ Call, write, or email the items you want to END or stop from coming into
your life.
~~ Decide how and where you will STORE your current, reference, and historical papers or 'stuff'. ~~ Sit and ENTER all your information. ~~ Pack up and take items that you are REFERRING to someone else, RECYCLING, or taking to get REPAIRED. ~~ Put READING material in area you like to sit and read and create a TO GO reading folder to take with you whenever you leave the home or office.
Congratulations! You have taken the first steps to overhalling your home,
office, and car. Keep up the good work. If you want to know more or need additional help with your home clutter, Check out a one-on-one teleclass at http://www.overhall.com/teleclasses.htm
Remember, YOU control your STUFF! Don't let your STUFF control you or make you sick.
Smiles, not Piles,
Janet L. Hall
The Organizing Wizard, Janet L. Hall, is a Professional Organizer, Speaker, and Author of 'Secrets of a Professional Organizer and How-To Become One.' She is the owner of
OverHall Consulting and Organizing By Phone. Subscribe to her FREE organizing newsletter at http://www.overhall.com/newsletter.htm or visit her web site at http://www.overhall.com
Copyright 1999, 2000, 2001 by OverHall Consulting P.O. Box 263, Port Republic, MD 20676 All Rights Reserved. Permission is granted to reproduce, copy, or distribute so long as this copyright notice and full information about contacting the author is attached.
The Organizing Wizard, Janet L. Hall, is a Professional Organizer, Speaker, and Author of 'Secrets of a Professional Organizer and How-To Become One.' She is the owner of
OverHall Consulting and Organizing By Phone. Subscribe to her FREE organizing newsletter at http://www.overhall.com/newsletter.htm or visit her web site at http://www.overhall.com
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