HABITS AREN'T ALL BAD
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 six 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, if you develop a habit of taking 20 minutes of quiet time for yourself each morning or of gardening twice a week, I know those habits will make you healthier and perhaps more likely to make fitness a priority.
- Decide which habit to start first. Then prioritize the other five 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 (okay, shameless plug, but true)? 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!
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Message
from the President:
When writing the article in this issue on habits, I thought about a discussion I had with my colleague last November.
Her property has several oak trees that produce thousands of acorns. After being out of town for several weeks, during which time it rained heavily, she came home to acorns galore in her yard. She said that in just three short weeks, the acorns began to take root. Some had roots up to 4 inches long!
The picture of this woman on her knees, working so hard to remove the sea of rooted acorns from her yard, made me think of habits. How quickly they too can become rooted, good or bad, and how time consuming it can then be to undo the ones we don’t want. Maybe if we focus on the good habits, the bad ones won’t have a chance!
To your health,
Amy Lundberg
Aim For It, President
Intuitive
Eating?
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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 andhamstrings 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!
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HOW NOT TO MAKE YOUR NEW YEAR'S RESOLUTION ANOTHER FAILED ATTEMPT!
Do you need to…….
- Make major changes in your life to improve your health and fitness
- To stay motivated to exercise and eat healthy
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- Develop ways to get back to your plan if you drift off course
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