Monthly Archives: January 2011

Be Sick.


Unfortunately, it is that time of year and while I hope that you all make it through the winter unscathed, chances are you’ll at least get the sniffles or a cough. I often have clients that show up for training sessions when they’re sick or they call and cancel, knowing their body needs rest. Or my favorite is the old “I’m going to sweat it out routine” to help kick a cold.

So last year I asked my doctor what the deal was. Is there any truth to sweating out a cold or should you really just stay home and rest? Apparently the answer is all in your head! The general rule is if your symptoms are above your neck (for example, a running nose) you are clear to participate in moderate intensity activity. If your symptoms are in your chest or lungs, or you feel achy all over, give yourself some rest.

Good luck this cold season and don’t forget to wash your hands regularly!

 

Be Healthy. Be Balanced.

-Alicia and Nikki

Advertisements

2 Comments

Filed under Wellness

Be Stretched.


I can’t tell you how many times I have watched people at the gym finish their workout and walk straight out the door. Aren’t you forgetting something? Don’t neglect that padded corner of the gym called the “stretching area!”

Proper stretching takes less than 10 minutes and provides so many benefits that its worth taking the little bit of extra time.

Some benefits include:

  • Decreases pain and soreness after exercise
  • Improves circulation, blood flow, and prevents blood from pooling in the limbs
  • Improves range of motion
  • Improves posture
  • Decreases muscle tension
  • Reduces muscle soreness
  • Helps prevent waste products, such as lactic acid, from building up in your muscle

 

Be Healthy. Be Balanced.

-Alicia and Nikki

Leave a comment

Filed under Fitness, Wellness

Be Shoveled.


I don’t know about you, but I love living in New England. Nothing like getting buried underneath 12+ inches of heavy wet snow and then getting to dig out! Shoveling can not only be a tiring chore, but it often causes several aches and pains for days to come.

Here are a few tips to protect yourself while shoveling and maybe even get in a bit of a workout:

  • Make sure to lift with your legs and not your back-make sure your knees are bending and you aren’t leaning over with your back
  • Use a smaller shovel if the snow if really heavy
  • Increase the distance between your hands in order to increase your leverage
  • Take breaks and make sure you stretch after
  • Try to stay ahead of the snow and shovel throughout the storm, instead of waiting until the end when the snow is piled up
  • Try to avoid twisting when you throw the snow
  • Don’t forget to tighten your core in order to protect your back

Once you’re done, make sure to head inside and warm up with some hot chocolate!

 

Be Healthy. Be Balanced.

-Alicia and Nikki

Leave a comment

Filed under Fitness, Wellness

Be A Baby.


We are only 5 days into the new year and I have already heard so many people talking about their goals for the new year. While setting goals is an important part of making progress, I often find that people have set goals that lead to failure. Many times this is because we set really large long term goals and neglect to identify the baby steps that are going to move us towards those goals. Just the other day I saw a (slightly scary) statistic that found that only 20% of people are able to stick to their New Year’s Resolutions.

So how do we become part of that elite 20%?
We can’t expect ourselves to do complete 360’s overnight just because we set a goal for it. When thinking about your long term goals, identify small, measurable, baby steps that will move you towards your larger goal. Over time, those baby steps add up!

An Example:
Long term goal- get  a better job
Baby steps-Make 2 contacts in the field I want to work in by January 30th, Send 5 resumes out by January 15th, Follow up with all sent resumes within 1 week of sending them, Attend 3 conferences that will advance my professional value by September 2011.

As you can see, each of those baby steps would move you towards the long term goal of getting a better job, but the baby steps are more measurable and manageable.

 

Post a comment: What are the baby steps of your long term goal?

 

Be Healthy. Be Balanced.

-Alicia and Nikki

Leave a comment

Filed under Wellness

Be Accountable.


Happy New Year! Hope everyone had a wonderful holiday season. As you can see by my lack of blogging, it has been a crazy past few weeks. But here we are, another year come and gone if you can believe it. I am currently working on my resolutions for 2011 and while I did decent on my 2010 resolutions, I really need something to keep me accountable.

One of the best ways to be accountable is to get backup and support to help you along the way. So tell your friends, coworkers, family members, neighbors, mailman, anyone you can think of what you are trying to accomplish. If a bunch of people know what you are trying to do, they’ll be more apt to check in on your progress and keep you motivated.

So now, I need some help with my goals! One of my New Year’s Resolutions is around blogging. I will blog 3 days a week. There it is, in writing, and you all read it so now help keep me accountable!

 

Post a comment: What helps to keep you accountable?

 

Be Healthy. Be Balanced.

-Alicia and Nikki

 

1 Comment

Filed under Wellness