Healthy Reflections - Volume 1, Issue I: January 2005 Five habits to improve your life While I'm not a fan of New Year's resolutions (people often use them as an excuse the month before to let themselves off the hook for unhealthy behaviors), it is a great time to develop new habits. The New Year brings with it a sense of hope and renewal and, just like spring, the feeling of wanting to wipe the slate clean and start fresh. I recently read that it is easier to develop a new habit than get rid of an old one. Maybe it's because what you focus on is what you create and, if you focus on a habit you don't want, your focus keeps that habit in play. I also think that bad habits can fade away when you begin new ones that honor you. I challenge you to begin exciting new habits. In fact, here is my 2005 challenge to you: Make a list of five new habits you want to acquire. Granted this is a fitness newsletter, but I know that fitness is more than exercise and how you eat. For example, you might develop a habit of taking 10 minutes of quiet time for yourself each morning or gardening twice a week. Habits such as these will make you healthier and perhaps more likely to make fitness a priority. Decide which habit to start first. Then prioritize the other four over the rest of the year. This list might change, and that's okay. Your intention and action are most important. Develop an action plan prior to starting each habit. Do your work hours need to change? Do you need to enroll in a class? Do you need to hire a fitness coach? Be prepared and the process will be much easier. Keep your habits, and progress towards them, clearly in mind. Write on a calendar, in a journal, anywhere you want. Think about how quickly the last year went by. That's how fast you will have these six habits solidly in place! A Note From Fran: Get ready for an amazing year! The start of a new year is always powerfully amazing to me. Through the mere declaration of a new date on our calendar, we get a little adrenalin rush and the inspiration to declare yet again, "This is my year, I'm really going to do it! I will commit to getting fit!" I am convinced that our deep desire to get there, you know, the in-shape destination is what's preventing us from getting there in the first place. Instead of focusing so much on what life will be like at a size 6, 8 or even 12 why not stop and enjoy the view as you climb the mountain. In other words "Be Intentional", enjoying every moment of this journey we call life so when you look back and reflect on your progress can really appreciate the life….the person…and the body you already have. That's what we want for you this year. In this premier issue of Healthy Reflections we are bringing you timely simple strategies to improve your health and level of fitness each day of your life. In our Stretching for Dollars article, we address the underlying issue of back pain and how it can easily be overcome through proper stretching techniques. Our ezine is truly designed with all of our dear clients in mind. So please don't hesitate to give us feedback on anything you read in one of our issues or any topic you may wish to learn more about. We are looking forward to sharing an amazing year with you. We wish you the best of heath and success in 2005! In good health, Fran Bishop Stretching For Dollars Did you know that millions of dollars are spent, and sick days taken, each year due to back problems? Some of those back problems could be prevented or reversed with stretching. Back stretches are more obvious, and there are plenty of them, but did you know the quadriceps and hamstrings also affect your back? It's true. If either muscle group is tight it places stress on your back. Try these simple stretches to keep those muscle groups flexible: Standing Quadriceps Stretch Hold on to something for balance with one hand, while other hand pulls heel to buttocks; Stand tall, keeping the knee of the standing leg soft (not locked), keep hips forward and don't arch the back. Lying Hamstring Stretch Pull the raised leg toward your face, keeping it slightly bent; Flex the raised leg's foot by pressing the heel to the ceiling; If holding the leg with your hands is difficult, pulling with a band or hand towel over your foot can be helpful. For each stretch, hold for 20-30 seconds on each side, breathing easily. I hear it all the time: "I don't have time to stretch". And I can't blame people; sometimes it's enough to fit in a quick 20 minute workout. But, the money and time you save in the long run can far outweigh the few minutes it takes today! Start the 90-Day Challenge Get 20% Off Fitness Coaching Imagine being motivated to exercise, knowing what to do to get the best results possible and sticking with it all year long. Imagine having a support team to cheer you on with all the tools and equipment you need to get in great shape. Now imagine a cost effective and efficient way to work this into your schedule and your budget and your life. Aerobodies' 90 Day Fitness Challenge is a small group coaching program that is offered for individuals at their company worksite? No equipment is needed and little or no space is necessary. This very affordable, innovative and highly motivational program is called Fitness By Phone Coaching and you can learn more by visiting our website at www.aerobodiesfitness.com. Sign up by January 31 and receive 20% off for yourself and everyone in your group or team. Call us today at: (703)642-8577 or (202)642-8577 or visit our website for more details.
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