- Build confidence. Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences — good or bad — are learning opportunities and should be seen as a useful tool in tackling new goals with optimism.
- Create a routine. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.
- Focus on what you’re adding to your life. Try not to fixate on what you’re giving up, whether it’s certain foods, habits or a little extra TV time. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel; it will give you the momentum you need to keep going.
- Make your program your own. Take a day off from exercise, or enjoy one of your favorite foods once in a while. The more you make your program work for you, the less likely you are to rebel against it. Figure out what it takes — within reason — to make your healthy lifestyle pleasurable and sustainable.
By following these principles, you can enjoy a lifetime of healthier living — and a healthy weight!
Congratulations to Joe Nirschl on being this months Healthy Hero! Joe was nominated by SVVSD Health Coach, Jerri Mason for his dedication and commitment to his daily wellness and setting/achieving attainable goals! Great job Joe!
Your commitment to fitness is inspiring. What does your personal fitness routine look like?
I try to get to the gym 2-4 times a week for spin class, body pump, yoga, lap swimming, or just walking around our neighborhood. I’ve also been trying to make healthy eating choices.
What are some things you do to prioritize healthy living?
Getting to the gym regularly, journaling my meals, and seeing my health coach regularly helps to keep me accountable.
What are your favorite healthy foods?
I don’t know that I have any favorite “Healthy foods” but I have always liked vegetables, a good salad and fruit.
What would you like to see in our schools to promote healthy living for SVVSD
I would like to see continued access to a health coach. It would be nice to see more SVVSD employees take advantage of this valuable service!
What would be your Personal Healthy Tip?
I’ve been doing yoga for about 20 years and I think it really helps with flexibility, balance, core, strength, and healthy organ cleansing, as well as teaching one good breathing techniques.
Ask any stylist, job coach or dating expert and they’ll tell you that red stands out. Eyes are immediately drawn to it. Some even say that the color red is a confidence booster and makes you feel powerful. Maybe that’s why we chose the color red to signify our fight against the No. 1 killer in women. Maybe it’s just a coincidence that it’s also the color of our hearts.
In 2003, the American Heart Association and the National Heart, Lung and Blood Institute took action against a disease that was claiming the lives of nearly 500,000 American women each year – a disease that women weren’t paying attention to. A disease they truly believed, and many still believe to this day, affects more men than women.
Stemming from that action, National Wear Red Day was born. It’s held on the first Friday in February every year to raise awareness about heart disease being the No. 1 killer of women.
There is a growing trend in workplace health and wellness to focus more on mindfulness. Mindfulness is the practice of purposely focusing your attention on the present without drifting into concerns about the past or future or getting caught up in making judgments about what’s happening. It has proven stress relief benefits.
We highly recommend mindfulness, but if meditation isn’t your thing, know that a good old fashioned nap also has health benefits.
For instance, researchers with Cal-Berkeley found afternoon naps dramatically increase learning ability and memory.
The health benefits of naps are numerous and they vary depending on length. Take a look at just what a midday nap can do for you:
Increase Energy and Alertness
As Natural Society points out:
Experts say a 10 to 20 minute “power nap” is best for refreshing your mind and increasing energy and alertness. The sleep isn’t as deep as longer naps, which allows you to get right back at your day upon waking.
A 30 minute nap can lead to 30 minutes of grogginess, as you are often waking just as your body enters the deeper stages of sleep.
Improve Your Memory and Learning
A 40-60 minute nap is good for memory boosting. It seems that these naps push information to your brain’s more permanent storage so they don’t get overwritten.
These naps also clear out the brain’s short term memory storage, so you can retain new information.
Improve Your Senses and Creativity
The longest naps—around 90 minutes—are good for those people who just don’t get enough sleep at night. It’s a complete sleep cycle. It can improve your sensory perception and creativity by connecting insights and adding fluidity to your web of existing ideas
Improve Your Health and Mood
Sleep deprivation increases levels of cortisol, the stress hormone. Too much cortisol can weaken the immune and muscular systems, disrupt learning and memory, and even lead to heart disease or diabetes. Lack of sleep causes anxiety, irritability, and depression.
When you sleep, you release growth hormone, which counteracts cortisol to boost your immune system and aid in muscular repair and mood stabilization.
Check out the graphic below describing the healing powers of 10-, 30-, 60- and 90-minute naps.
Next time someone questions your desire for a nap, tell them you’re improving your overall well-being.
Thanks to Marathon Health for this information. You can view this article and browse many more at: https://www1.marathon-health.com/blog/discover-the-health-benefits-of-napping
Lets face it, we’ve all made a New Years Resolution that haven’t come to fruition. One of the possible reasons that many of us fail on our New Years resolutions is because we don’t know how to effectively set goals. Goal setting needs to be SMART: Specific, Measurable, Attainable, Relevant, and Time-Bound. You have a bigger chance of achieving SMART goals than those that are vague and too broad or don’t have a specific target date for completion.
When goal-setting, your goal must be very clear and defined not only to you but to others as well. It should be precise, detailed, and capable of answering questions instead of creating more.
Include dates, exact financial numbers, and amounts in your goal. Your goal shouldn’t be, “Make more money,” it should state a specific amount, by a specific time. “I will make $10,000 extra dollars by January 1st, 2018.” If the goal is broken down into steps, each step must be measurable, as well.
Your goal must be achievable. You should be able to accomplish it within the constraints of time, money, environment, as well as your skills and abilities and other important factors. I do however, recommend you set a couple goals for yourself that I call “breakthrough goals” or a goal that is really going to push you to attain.
Goals should be in line with the direction that you’re heading in life. Keep your goals in line with your true purpose. Don’t waste time with unrealistic goals.
Always set specific deadlines for the completion of your goal. Creating a target date of completion creates accountability and gives you more motivation. If you don’t achieve your goal by your specific date, that’s ok, adjust and keep moving forward. Always set a date to your goals.
Just like the old Looney Tune cartoon characters, at the holidays it sometimes feels like we’re running in place, getting nowhere fast. Yes, we’re busy, but are we energized? Are we truly productive?
To help you combat the emotional stress that is part and parcel with the holidays, we’ve come up with some ideas for you to try:
- Get outside: We all know it, serotonin-driven sunlight improves our mood. If it’s too cold outside, sit in a sunny window, close your eyes and soak up the rays.
- Take time to smell the oranges: A citrus scent lifts the mood and makes us feel less anxious.
- Stick with a routine: It’s hard to make time for ourselves at the holidays, but exercise and meditation are things we need to make time for more than ever! If you have to reduce the time you allot to your stress relievers, that’s ok, but try not to forgo them completely!
- Try a little Chinese medicine: Applying pressure for 30 seconds to your hoku spot (the fleshy area between your thumb and index finder) can reduce tension and relieve headache. Try some deep breathing along with this if you start to feel overwhelmed.
- Seek laughter: Laughter truly is the best medicine! Seek out experiences and entertainment that are focused on your funny bone.
- Go tech-free: Funny coming from us, huh? But we need downtime from the demands of our smartphone so, instead of keeping it within our grasp at all times, find some windows of time that are electronics-free.
- Don’t over schedule: There’s so much to do but you can only do so much. Keep tabs on your commitments and prioritize the ones that bring you the most joy.
- Forget about perfection: You just can be perfect all the time and neither can your loved ones. Learn the art of shrugging your shoulders and letting go of those unreasonable expectations.
- Think positively: Make your glass half full this season, not half empty. In 99.99% of bad situations, things could definitely be worse!
Tips are complements from CREO Wellness LLC.