• Featured Article: Re-energizing Your Mind and Body
• Special Announcement - Reboot Your Body Ultimate Bootcamp
• Creative Ways to Workout
• Fran's Favorites - Shu-Mei Facial Beauty

Have you noticed? The summer temperatures have begun to fade, the sun isn't rising quite as early in the morning and the mosquitoes have started to disappear. All symbols of how life is like a river, always pulling us forward to new changes, challenges and opportunities.

So after a week of heart wrenching pictures and news about our dear friends and loved ones in the Gulf Coast region, I was refreshed to read a wonderful suggestion given by a fellow business coach, Rich Fettke. He suggests that we ask ourselves at the beginning of each day, "What can I do to make this day a 10." Fettke says this can help us improve our mental clarity, feelings of success and peace of mind.

I tried on Fettke's suggestion and it really works. Besides that, I believe it can also help us create new positive lifestyle habits and stimulate new energy in our routine. Here are a few ideas to get you started: Stay calm, centered and peaceful - Enjoy at least an hour of quality family time - Eat healthy - Pray - Call a friend I haven't connected with in a while - Acknowledge myself. The idea is to create new opportunities and ways of reconnecting with yourself and others. Just one more step forward in Re-energizing your Life.

Featured Article

Re-energizing Your Mind and Body

Did you know that exercise can help relieve depression? Research continues to show many forms of exercise are as effective as taking antidepressants for mild to moderate depression. Exercise is also an effective addition to medication in the treatment of severe depression.

A recent study in the British Journal of Sports Medicine showed that daily bouts on the treadmill, for ten straight days, lessened depression in over half the participants, all of whom had suffered from depression for nine months. 

The researchers point out that aerobic exercise has the same effect as antidepressants, in that it stimulates neurotransmitters in the brain to produce serotonin, an endorphin that enhances mood. In addition, exercise generally does not have any side effects, unlike drugs. Another benefit is that exercise is faster acting than antidepressants. The endorphin effect is felt immediately after exercise, as opposed to waiting two to three weeks for medication to take effect.

The problem is, when someone is experiencing a depressive episode, exercise is usually the last thing they want to do. So how can you help yourself, or someone you know that is depressed, get started with exercise? Here are some tips:

• Set small goals such as walking for five minutes. You may find you want to go longer once you get started. If not, stop after five minutes and set a new goal for the next day.
  
• Be gentle with yourself - do what makes you feel good. Engage in positive self-talk and treat yourself with respect.
  
• Start with exercise that you enjoy. Even if you don't feel like it now, once you get started the enjoyment may come back which can help with your mood.
  
• Exercising with a friend can make it more fun for you. 
  
• Get some exercise outside (and, remember to wear sunscreen). Sunlight is a natural mood enhancer.

As always, consult with your doctor first, especially if you suspect that you are depressed and have not sought medical advice. Medication and/or other treatments may be necessary. But you can take heart knowing that exercise is a simple, healthy tool that you can use to help yourself through this time.

Creative Ways to Workout

1. Try the "Three Bite" Strategy - Made popular by the recent book, French Women Don't Get Fat, by Mireille Guiliano, it is commonly accepted that the first three bites of any food are the most enjoyable. This is contrary to what many people practice which is, "It tastes so good, I must eat more." Try the three bite strategy for one week with desserts or any other food that you would normally eat until it's gone. Most people are pleasantly surprised to find they can be satisfied with less food than they thought.
   
   
2. Incorporate as many colors as possible into your meals - As most of the color variety in our food comes from fruits and vegetables, you are sure to have a balanced, and quite healthy, meal.
   
   
3. Bring your lunch to work two days a week - and eat it outside. It is easier to control the nutritional quality of your food when you know exactly what's in it. This is also a great way to bring a little relaxation into your workday, enjoying the outdoors along with your own homemade lunch.
   
   
4. Organize an area of your home each month - It certainly burns more calories than watching TV and you have the side benefit of a clean and organized living space.
   
   
5. Grow your own vegetables or herbs - This carries a double bonus: you can grow your plants without chemicals and gardening will put more activity into your day.
   
   
6. Make a list - Do you ever find yourself lying awake in bed, thinking about everything you didn't get done that day or making mental lists for the following day? Experts recommend writing out a list before bed of all that you need to do the next day. This can help you get to sleep quicker and sleep more peacefully, which is more important to health than most of us realize. Our bodies need rest in order for our muscles to recuperate and grow; so get a good night's sleep if you want the maximum benefit from your workouts.
   
   
7. Try applesauce - as a replacement for one third the butter or oil called for in cake and brownie recipes. Applesauce keeps it moist so you don't miss anything in the texture or taste. What you do miss out on is hundreds of fat calories! 
   
   
8. Instead of sending an email to your officemate - walk over to their office. Look for ways to be more, rather than less, active.

Fran's Favorites - Shu-Mei Facial Beauty

My clients are constantly asking if we recommend a good chef, or foot doctor, or massage therapist, etc. So I have decided to spotlight various professionals that I know offer great service and a positive experience for their customers. Some are local to the Washington DC area but some may not be. And since I have readers from all over the country that travel constantly I'd be very interested in hearing about your experiences with these or other services you love.

This month the spotlight is on Shu-Mei Facial Beauty of McLean, Virginia. Shu-Mei's intimate spa offers a delightful alternative to the clinical Dermatologist's office. A petite, elegant woman is a wonderful esthetician who provides facial treatments that help restore and enhance your natural beauty. Her services range from Microdermabrasion to Oxygen Facials and AHA Peels. I personally love the microdermabrasion process because it leaves my skin feeling soft, smooth and refreshed. Shu-Mei can also help you clear up other facial issues such as scarring, fine lines, wrinkles, pigmentation problems, uneven skin tones, dull lifeless and sun-damaged skin. These treatments are for you. Give her a call at 703-556-9441 or send her an email at shumei@shumeifacialbeauty.com. And tell her Fran sent you. www.shumeifacialbeauty.com 

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