Res_MRR_0110_v1.jcREV.qxp
1/11/10
9:12 AM
Page 42
FreshSTART by Kristin Colella
Resolution solutions! VOW THIS WILL BE THE YEAR YOU’LL FINALLY STICK TO YOUR NEW YEAR’S GOALS OF SELF-IMPROVEMENT? DON’T GO IT ALONE—TAKE THIS ADVICE FROM THE EXPERTS
HEIDI SCHMIDT
ON HOW TO ACHIEVE SUCCESS WITH 8 POPULAR PLEDGES.
Resolution: Quit smoking Strategy: Meet with your doctor to determine the best treatment option for you, such as over-the-counter nicotine replacement therapies or prescription medications, says the National Cancer Institute. Once you begin treatment, remove all tobacco products from your home, car and work; avoid situations that trigger cravings; find new hobbies to occupy your time; and write down your reasons for quitting, reviewing them whenever temptation strikes. Reward progress with a massage or dinner out— but remember your greatest reward is a healthier life!
Resolution: Work out regularly Strategy: Follow these steps from the Mayo Clinic (but get your doctor’s OK first): Assess your fitness to gage future progress by measuring things like your pulse rate after a 1-mile walk and the time it takes to complete that walk. Create a workout schedule that each week incorporates at least 5 hours of moderate or 21⁄2 hours of vigorous aerobic activity, and two 20- to 30-minute strengthtraining sessions. Start slowly, gradually increasing your routine’s intensity. Re-assess your fitness after six weeks, and again every three to six months. (Need more guidance? See page 30.)
Resolution: Break your tech addiction Strategy: Can’t stop checking e-mail and Twitter? If technology is affecting your work or personal relationships, it’s time to cut back, says Gary Small, M.D., professor of psychiatry at the UCLA Semel Institute and author of iBrain: Surviving the Technological Alteration of the Modern Mind. Keep a log of how much time you spend online daily, then shave a few minutes off each day. Set aside specific times for tasks like checking e-mail, so they won’t haunt you throughout your day. And devote more time to offline activities, such as meeting friends for coffee.
Resolution: Get out of debt Strategy: Keep a diary of your daily expenses for one to two months to help determine whether your expenses exceed your income, says Evan S. Branfman, associate financial adviser with Ameriprise Financial Services Inc. in Melville, New York. If you’re spending too much, look for ways to cut back. Plagued by credit card debt? Try calling your credit card company to negotiate a reduction in interest rates, says Branfman. If your debt woes seem too overwhelming to handle yourself, consider scheduling a consultation with a financial adviser.
Resolution: Lose weight Strategy: First get your doctor’s approval, then consider meeting with a dietitian to develop an exercise and calorie plan, says Andrea Spivack, a registered dietitian with the Albert J. Stunkard Weight Management Program at the University of Pennsylvania. Keep a food journal and surround yourself with supportive people and motivating items, such as fresh fruit. Also make yourself accountable, adds Spivack, whether to a dietitian, a group leader or a friend who’s expecting you at the gym.
Resolution: Declutter your home Strategy: Start by choosing one specific area to tackle at a time and gathering all necessary supplies, such as garbage cans and recycling bins, says Laura Leist, president of the National Association of Professional Organizers. Next, sort through all items in that area, eliminate what you no longer need and purchase and install any additional containers or shelves you think the area requires. Once you’ve successfully organized your space, keep clutter in check by repeating this process every few months.
Resolution: Improve your posture Strategy: “Poor posture causes a tremendous strain on the spine,” says chiropractor Cynthia Vaughn of the Austin Chiropractic Center in Austin, Texas. When standing, avoid slouching by keeping the center of your ears directly above the center of your shoulders, says Dr. Vaughn. At the office, sit with your buttocks and the small of your back pushed into the back of your chair, and keep your feet flat on the floor with your knees at a 90-degree angle to the floor (adjust chair height if necessary).
Resolution: Stop running late Strategy: Start preparing for your workday the night before, from selecting your outfit to making your lunch, says Atlanta-based personal productivity expert Peggy Duncan, author of The Time Management Memory Jogger. If you’re still running late, set an earlier wake-up alarm to give yourself more time to get ready. To avoid tardiness to appointments and social engagements, record the dates and times of all your commitments in an agenda book or an electronic calendar. ■ MORRIS
H E A LT H & L I F E
/
23