Fit Tip

With 20 days remaining until Christmas Day its definitely crunch time for maintaining (mental) and physical health this busy season.  If you think about it, doesn't the airline industry have it right?  In an emergency, "place your air mask on and then, help those who might need assistance put on theirs?"  I'm challenging you this week to take care of yourself first. Consider when saying "yes" and when saying "no" benefits you.  Think with a clear mind and leave emotion out of the equation. 

The road uphill and the road downhill are one and the same. - Heraclitus Ephesus.  

Fit Tip

Get out your calendar and a PEN and plan your Thanksgiving week (and why not Christmas!).  By now, plans have been made for Thursday's meal-where, when, who and how.  Put yourself on the calendar and schedule time for exercise and meditation.  If only 15 minutes a day, mark it down and keep that promise to yourself.

Be thankful for a strong body and a healthy mind.

Fit Tip

This week go ahead and order a foam roller on Amazon, pick one up at your favorite fitness store, or swing by the gym and use there's.  If you workout with me, you know that I always foam roll and rarely do "traditional" stretching before exercising.  The reason is, according to studies, static stretching performed before exercise actually reduces performance in most athletes.  On the other hand, SMR (self myofascial release) enhances strength and provides significantly less fatigue to muscle groups.  If you are like most adults and suffer from knee pain or plantar issues, you'll benefit the most.
Roll on!

Fit Tip

I love to pull out what you already know and send you a quick reminder that "you already know."

I think of Halloween as the true beginning or the end, otherwise known as the official start of the Holiday Season.  Keep believing that there will be a treat within six feet of you at all times until Jan 2!  Set up your plan to stay on top of errant eating and mass consumption.

Plan on taking any excess/leftover Halloween candy to the nearest Senior Living facility (not your office), the Security Desk in your building (as long as you don't access that each day), a nearby doctors office/salon/shelter..
If you've waited till the last minute to buy (and good for you!), just DON'T.

Select your absolute favorite treat and help yourself to one.  Make certain you've saved the best one for your splurge.

Do not be the instigator!  If asked to bring snacks for the office consider a healthy choice.  It's not hard; you can find recipes or baked alternatives at many outlets locally.

Don't think just because you've exercised you "deserve" a reward.  It ain't like that and you know it.

Fit Tip

High-Intensity, Short-Duration Workouts With Compound Exercises

To boost the efficiency of your workouts, try using compound exercises. When you perform exercises that target multiple muscle groups, both the intensity and effectiveness of the workout are increased.

Examples of Upper Body Compound Exercises:

Pushups

Pullups/Chinups

Standing Military Press

Dips

Clean & Press

Examples of Lower Body Compound Exercises:

Squats

Deadlifts

Lunges

Hip Thrusts

Sled Pushing/Pulling

 

Whenever I'm out of motivation or just want something new to try, I don't hesitate to reach for help from LiveStrong.com.  (I found this there this morning) Fitness websites are everywhere as are apps if you need one on the go.  Help yourself!

Fit Tip

This week, add the Wiper Blade to your exercise routine. 

       

• From crunch start position (feet in air), extend right arm to ceiling.
• Crunch and lower.
• Bring right arm between knees as you crunch up. Return to start.
• Next, bring right arm by left leg as you crunch. Return to start to complete 1 rep.
• Do 15 reps. Switch sides; repeat.

Fit Tip

Can't seem to break through the "I don't have time to workout" roadblock?  Consider the following:

Schedule an appointment for your physical activity.

Eat at your desk and work out at lunch.

Get up early and work out before work.

Keep your gym bag in the car and stop at the gym on the way home.

Keep exercise bands or small weights at your desk.

Think about what specific work situations make physical activity difficult and list 3 things that you can do to be active during those times.

Keep up the good work!

Fit Tip Correction

OK!  So I don't do  math....

220-age
that sum x .60, etc

Mind

Matter

Fit Tip

Trying to get the most bang for your buck in your workout?  Check your heart-rate!  I love a 30-45 min workout mid-week to insure that I get my workout in even when time is crunched.  You already know the answer:  HIIT (High Intensity Interval Training).  Keeping your hear-rate up is key but knowing when you've blown it out and when you're just (mentally) dragging is tough.  Swing by your favorite exercise shop and grab a heart-rate monitor or right now, go to amazon.com! 

Here's the math for hitting the sweet spot while training:  Your age-220
                                                                                            That sum x .60 (60 %)
                                                                                                            x . 70 (70%)
                                                                                                            x . 85 (85%)
Last but not least, crank it up to 95% for the final stretch!

This is my personal training goal 47-220= 173
                                                     173 x .60=104
                                                     173 x .70=121
                                                     173 x .85=149
                                                     173 x .95= 164

happy calculating-

Fit Tip

Been shopping lately?  I've noticed that so many products now are created out of recycled (water) bottles.  Awesome!

Nike and Converse are now recycling worn-out tennis shoes.  Donate your kicks to the Nike-Reuse-A-Shoe program for repurposing to create sports surfaces including courts and tracks.  Most Nike stores provide a drop off.  Check out www.Nike.com for the nearest outlet.

Another great excuse for wearing out your running shoes!

Fit Tip

It's fall, and in theory, that means cooler weather.  Its a great time of year to participate in an event that you might, or might not have ever tried before.    Here's a copy of the Houston Running Calendar so you can find a race that will entice you! 
Not quite ready?  Now you know where to look for upcoming events; each month ahead is listed.  Pick a goal date and go-

SEPTEMBER
Alaina Dixon 5 Miler (Uptown/Galleria area, next on 2 Sep 2013)
Big Dipper Dash 5K Run/Walk (Houston Heights, next on 7 Sep 2013)
Just Run For A Just Cause (Katy, next on 7 Sep 2013)
BON Green Dress Run (Rice Village, next on 7 Sep 2013)
9/11 Heroes Run (Ellington Airport, next on 7 Sep 2013)
Sand Crab 5K & 10K (Galveston, next on 7 Sep 2013)
This Is Kingwood 5K (Kingwood, next on 7 Sep 2013)
Chili's 5K (Missouri City, next on 7 Sep 2013)

Run or Dye (Reliant Park, next on 14 Sep 2013)

Toga Fun Run (Kemah, next on 14 Sep 2013)

March of Faith Prostate Awareness 5K Run/Walk (Pearland, next on 14 Sep 2013)

Needville Main Street Mixer 5K (Needville, next on 14 Sep 2013)
Be The One Walk+Run (Sugar Land, next on 14 Sep 2013)
CASA Superhero 5K (Jones State Forest/Conroe area, next on 14 Sep 2013)
Hometown Heroes 5K Race & 1 Mile Fun Run (West Columbia, next on 14 Sep 2013)
Racing Humans Adventure Mud Run (Conroe, next on 14 Sep 2013)
Glow In The Park Run (New Caney, next on 14 Sep 2013)
Toughest 10K (Kemah, next on 21 Sep 2013)
Superhero 5K, benefiting Keep Kids Connected (Katy, next on 21 Sep 2013)
Dream Center 5K (Conroe, next on 21 Sep 2013)
Bearkat Bash 5K Run/Walk (Klein, next on 21 Sep 2013)
AIM for the CURE Melanoma 5K Walk and Fun Run (Texas Medical Center, next on 21 Sep 2013)
New Life 5K & Kid's Walk (Tomball, next on 21 Sep 2013)
Houston Texans Running of the Bulls 5K (Reliant Park, next on 22 Sep 2013)

Fort Bend County Parade 5K (Richmond, next on 27 Sep 2013)

PCOS Awareness Fun Run and Walk (downtown, next on 28 Sep 2013)

Shrimp Scamper 5K Fun Run and Kids 1K (Galveston, next on 28 Sep 2013)

La Porte Paramedic Fun Run (La Porte, next on 28 Sep 2013)

Gritty Goddess 5K Obstacle Run (Galveston, next on 28 Sep 2013)

GRITTY KIDS 1 Mile Obstacle/mud run (Galveston, next on 28 Sep 2013)

Houston Livestock and Rodeo - Baytown/Highlands Rowdy Rodeo Run (Baytown, next on 28 Sep 2013)

Patriot Day 5K (downtown, next on 28 Sep 2013)
HARRA Cross Country Relay (Spotts Park/Washington Ave area, next on 28 Sep 2013)
Miles For Smiles (Houston Heights, next on 28 Sep 2013)
BIG Love Fun Run (Pearland, next on 28 Sep 2013)
Woodforest Charity Run (Conroe, next on 28 Sep 2013)

Texas10 Katy (Katy, next on 29 Sep 2013)

Houston Run For Recovery 5K Run/Walk and Kids 1K (downtown, next on 29 Sep 2013)

Fit Tip

Nutrition 101

 

Carbohydrates contain 4 calories per gram.

Protein contain 4 calories per gram.

Fat contains 9 calories per gram.

Alcohol contains 7 calories per gram.

 

*The prime function of carbohydrate is to provide energy for the various tissues of the body.  Under normal situations, the nervous system relies exclusively on glucose as an energy source.  Carbohydrates are also protein sparing, which means that muscle tissue is not used as a fuel source if carbohydrate stores are adequate.

Approximately 130 grams of dietary carbohydrate is necessary to support normal daily brain function!







 

 

*facts found in Cooper Institute publications

Fit Tip

Success doesn't come to you...you go to it.

  ~Marva Collins

 

Fit Tip

Follow Gunnar Peterson's advice and mix up your exercise routine this month.  Once a week, insert the following series into your workout plan:

(Round 1/Round 2/Round 3)

• Jump Rope (100/125/150 skips)
• Run for 1 minute (speed 6/6.5/7on treadmill)
• Lateral Hop (20/40/50 reps)
• Mountain Climber (50/60/70 reps)
• Tuck Jump (10/15/20 reps)
• Body-weight Squat (20/25/30 reps)

 



Fit Tip

 Aha!

I was reading Marie Claire this week (thanks Lauren!) and came across a story about Elisa Steele, chief marketing officer of Skype. My take-away from the article was her realization that "work-life balance" isn't happening.  She, like many of us, had a constant struggle with professional life, being a mom at home, and being a woman. 

She finally decided "there is "no 'work-life balance;' its just life."

Keep this sentence in mind this week when the excuses for not making healthy food choices, skipping exercise sessions, and making general excuses regarding fitness creep up.



Fit Tip

This week:
Aim to make one tweak a day: Add a new fruit to breakfast, skip your before-dinner cocktail, take a walk after lunch, do whatever you can to nudge your weight down. Once you adjust to these new habits, it will be easier to add more ambitious exercise and diet changes as the month goes on recommends psychologist John Norcross, PhD, coauthor of Changing for Good

Fit Tip

Always include a combination of carbs and protein to your post-workout snack (as well as all meals).  If you're unsure as to whether or not you're noshing on the healthy amounts of each, if you exercise regularly (as we all do!), aim for 0.5-0.75 grams per pound of body weight per day.

While you're calculating, don't forget Greek yogurt, beans, quinoa, and soy.  Look for hidden sources as well-

Cottage cheese (14 g per ½-cup / 4 oz. serving)

Dried spirulina seaweed (8.6 g per 1 cup serving)

Bagels (7.2 g per small bagel, 3" diameter)

Oatmeal (6 g per 1 cup cooked)

Bulgur (6 g per 1 cup cooked)

Brown rice (5 g per 1 cup cooked)

Spinach (5 g per 1 cup cooked)

Baked potatoes (4.5 g per medium potato, skin included)

Peas (4.5 g per ½ cup serving)

Avocados (4 g per avocado)

Broccoli (4 g per 1 cup cooked)

Fit Tip

I'm full on getting close to plagiarism today, but know up front that all this came from M&F Hers, July/Aug 2013 edition.  Since I'm a big magazine junkie and love, love, love to keep up on my fitness trends, I do tend to read them cover to cover.  I just read an article interviewing actor/stuntman, Terry Crews.
Here's what I wanted to share: 

When asked about following a specific diet-"...I don't believe in cutting out certain types of food.  Instead, I work on reducing the bad and increasing the good.  My trick: for 30 days I won't "diet,' but I write down everything I eat, no matter how small.  Usually, if I know its bad and know I have to write it down, I won't eat it."

Motivation to stay healthy-"My workouts are my therapy. In the gym I find out what makes me tick.  I believe when you have reached your bodies limit, you can spiritually be at your strongest.  Once you've discovered that place, you just want to go back again, and again.  I want to be the best human being I can be and a good steward of all the gifts God has given me."

Grab a fitness magazine today and head for the pool, beach, couch, plane or car, and soak up a little inspiration!

Fit Tip

Maybe I'm obsessing, but I'm talking about the heat again this week.  If you're in a slump, and don't feel up to going to the gym much less running or walking or doing anything outside, I feel ya! 
So easy, check out Amazon on your ipad and cruise the DVD selection and try out something you'd never do in public.  Got an inner martial arts diva?  Try Cardio Kickboxing with Jeanette Jenkins.  Want to try some dancing (but lost your boogie shoes?), in the privacy of your living room get down with Latin Cardio Party Dance Off Inches.  Need a little more ohm in your life?  Look up Kristen McGee's S3 for some series shaping yoga.  $20 or less can perk up your workout in a hurry.  Get your crew in the loop and you can swap out DVDs and mix it up all the more.  The most important take-away here is to make your workouts enjoyable and (can I say it?) FUN!

Fit Tip

Maybe the crazy heat and impending summer is messing with my head, but I'm feeling a little Zen this week!  My reminder for this last day of Spring is to embrace a day off.  So you forgot your socks, had a meeting run over at the office, an emergency call from your kid's summer camp, whatever, just let it go.  Think about the day you grudgingly take off to go the dentist (get your car fixed, have a mammogram) and how, in the end, its an awesome day-
The gym will be there tomorrow and so will the treadmill. 

You'll feel so great when you bust out the jam with renewed energy.

Fit Tip

Add the Curl n Press to your workout this week:

Start in a deep squat, a weight in each hand, elbows on knees, forearms raised.  Lower weights until forearms are parallel to the floor, and curl weights to the chest.  Stand and straighten arms overhead. Return to start to complete one rep.

Remember to drink water all day!  Don't wait until your training session to begin hydrating.

Fit Tip

Who's hot?  The weather has made me need to re-organize my head and I thought I might not be alone.  Since school is (almost!) out, traffic has changed, maybe your day has changed too, the months ahead will most likely involve changes in where you go and what you do.  Take a minute this week to plan how the next (hooootttt) months are going to go for you.
1.  Review your nutrition; re-start your food log.
2.  Plan when and where to exercise.
3.  Record your workouts!
4.  Reboot your schedule/list to ensure everything gets done.
5.  Buy a new summer workout top/shorts/shoes to energize your mood!

Stay calm and carry on!

Fit Tip

Boot Camp Blast

 

Follow this awesome anywhere/anytime workout I found on Fitness Magazine's website. Keep your Memorial Day weekend celebrations in check by cranking up some cardio while the kids are swimming, husband's grilling, TVs on, or while everyone's hovering over a game.  Rock on!

 

Minutes	Activity
0:00-10:00	Warm up (easy pace).
10:00-11:00.	Move it (moderate pace).
11:00-13:00	Recover (easy pace).
13:00-14:00	Do 10 squat jumps and 10 push-ups.
14:00-15:00	Move it.
15:00-17:00	Recover.
17:00-18:00	Do 10 jumping jacks and 10 crunches.
18:00-19:00	Move it.
19:00-21:00	Recover.
21:00-22:00	Do 10 squat jumps and 10 push-ups.
22:00-23:00	Move it.
23:00-25:00	Recover.
25:00-26:00	Do 10 jumping jacks and 10 crunches.
26:00-27:00	Move it.
27:00-29:00	Recover.
30:00-40:00	Cool down (easy pace).

 

Fit Tip

Well, its closing in on summer and hopefully we're making all kinds of fun plans.  Either long trips or short getaways, you know I'm the queen of vacation workouts (I love a new gym or a new street to run down) and I hate to just keep all the fun to myself!  This week I'm sharing a workout I just received from my favorite Boot Camp bloggers Alicia & Carrie.
Your hotel room, beach, pine lined porch, or lake view pier is the exact place this workout is built for.  Enjoy and check out Alicia & Carrie for regular tips!

Lucky 7’s Challenge (25-30 min)

Warm-Up (5-10 min)

 

7 Rounds of this circuit without stopping in your best time possible!

7 Pike Push-ups

7 V-jump into Tuck jump (7 of each)

7 Inchworms OR Deck Squats

7 Basic Squats

7 Straight Leg Sit-ups (Full sit-ups with the legs straight)

7 Reverse Lunges (7 per side)

7 Floppy Burpees

Cool Down & Stretch (5-10 min)

 

Fit Tip

I know we're all parking as far from our office door as possible, taking the stairs, walking at the park or gym and making the most of  our feet and legs.  This week, really concentrate on your walk.  Keep your chin up and keep your gaze pointed about 10 feet in front of you. (try to look at the TV on the gym wall/ceiling or on the machine in front of you.  This elongates your stride and keeps your neck in line with your spine.  Feel your abs!  Activate your core by pulling your belly button toward your spine to automatically trigger better posture.  And, squeeze your glutes.  You know they're working, but imagine them strong and you'll pick up your pace.

Fit Tip

Think working out is hard?  This week, change that mindset and think "It isn't easy."  Keep thoughts on a positive note and find difficult tasks seem easier.

Fit Tip

What can you commit to this week? 
I know you gave up your favorite exercise last week!  You must already have an idea as to why I asked you to do that; our bodies get too used to the repeated drill and are no longer activated by that movement.  Hopefully, you found another good use of your time and didn't just drop it!  This week, restart that program but tweak it a smidge. 
For me, push-ups are my go to, all over move (as you know!), since I can get a quick full body boost that makes me feel refreshed all over.  This week, I will commit to doing plyo push-ups.  Maybe not a full set of 15, but I'll give it my best. 
What can you commit to this week?

Fit Tip

The Lenten season is drawing to a close and if you've given up something for the last many weeks, I'm sure you're looking forward to Sunday when all things old are new again. 

Let me try and convince you to give up one more thing this for the next week! Select the one exercise you never fail to complete and give it up.  Yep, you heard me...do not, I repeat, do not repeat that move.  I'm going so far as to even ask you to not substitute another drill for that muscle. 

Who's your favorite trainer?!

 



Fit Tip

One minute

 

Pick one cardio exercise you don't despise, and begin your day with a one minute burst of that movement.  (if you've got it going on, combine a previous tip and complete an action you don't like; consider it a double challenge- jump rope anyone??)





 







Fit Tip

Spring is upon us and even though I have on a sweatshirt now, we all realize that in two hours I'll be in shorts and considering turning on the air conditioner in the house.  Start today on a new "before I leave the house 10 minute workout" to bust out of the winter body into a rocking warm weather physique:  Do 20 seconds Speed Squat (rest 10), Dynamic Step Up 20 seconds (rest 10), Speed Skater 20 secs, (rest 10), Lunge Jump 20 seconds and rest for 10 seconds.  Complete this circuit three times and follow it up with a full-body V Up for 15 reps.  Add swagger to that walk out the door!

Fit Tip

While training this week, a client asked an excellent question; what's the hub-bub about heart rate, and is it really dangerous to have a too high heart beat? 

Our heart rate is very important when exercising and will impact both young and old.  I personally think its come into focus as our population is aging and living longer and health and fitness is moving to the forefront in maximizing our quality of life.

Have no fear, its not difficult to figure out the best formula for cardiovascular training. 

 

The Karvonen Formula calculates a predicted maximal heart rate by :

1. 220-(your) age.  This is your maximal heart rate.

2.  Subtract resting heart rate. This is the heart rate reserve.

3.  Multiply that number by 50-85%. The desired work load.

4.  Add back resting heart rate. This is your target heart range.

 

Keep in mind that each individual is different and these are an estimate of ranges.  Your perceived rate of exertion is an appropriate means of targeting your work load so if nothing else, work mindfully and consider how you feel; 0 being no intensity, 10 equaling strongest intensity.

 

A personal trainer (Me!) will be equipped to help you plan the best formula for aerobic and non-aerobic exercises as well as determining the intensity in which you should work.  Let's do this right!



Fit Tip

You haven't forgotten (my) 2013 Happiness Project have you?  By now, you know that I am a notepad/journal/binder/memo addict so while you're keeping your food journal and workout log and sleep habits and goals and mantras...add this to your list of things to jot down:  write your bad thoughts about diet, exercise, your body and throw them out!  Author Richard Perry PhD, professor of psychology at Ohio State stated that "When we physically toss a thought, we tag it as garbage."

Fit Tip

It's No Fun Without Food

Movies just aren't the same without a family-sized box of Milk Duds.
It's amazing how many activities are paired with food -- candy at the movies, margaritas on date night, chocolate and champagne for Valentines Day, coffee and doughnuts while reading the Sunday paper. It becomes a classic Pavlovian response. "When you combine a certain pastime over and over with eating, you eventually stop listening to hunger or fullness cues and just eat on autopilot whenever you engage in that activity," says Tara Gidus, RD, a spokesperson for the American Dietetic Association in Orlando, Florida.

Change your mind: Disentangle food/fun associations by altering your routine says Gidus. If your evening ritual is a bag of chips in front of the TV, relax instead with a book on the patio. "Just switching rooms or chairs can help break the pattern," says Gidus. Rather than dinner dates, plan active outings. And as for the movies, think about how much money you'll save just by avoiding the inflated concession-stand prices.

* this great tip from Fitness magazine!

Fit Tip

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

• Don't skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Fit Tip

I'm counting on you being healthy, wealthy and...now wiser!  We started '13 working on happiness, health, and today I'm talking exercise.
No one hates wasting time more than me (or at least feeling as if I've done so) and I have an inkling that often workouts get missed because its "not the best use of your time."   This week try adding compound exercises to your daily routine.  Try to commit 15-20 minutes daily utilizing compound exercises to maximize your time. Basically, if an exercise involves pushing, pulling, squatting or deadlifting, it’s usually training more than one major muscle group, and that makes it a compound exercise.

Still working on past Fit Tips?  Consider this a punch-uppercut for something you don't want to do/be happy. 

You know its working if your heart is pumping as you complete a set.  Get it on this week!

Fit Tip

I do love me some list making so today's tip is to add to your list DON'T GET SICK.  John, Kelley, PhD., deputy director of the program in placebo studies at Harvard Medical School has confirmed that writing down your intention to stay healthy (and the steps you'll take to get there) will absolutely help maintain and more positive outlook, which can help prevent illness.

Insert all my usual stuff here...sleep better, drink water, eat colorful foods, and exercise all add up to staying well.

I'm not your boss, but I'm guessing she'd rather you take a longer lunch/arrive a bit later/leave a bit earlier to get some exercise than take sick days, or yikes!, get everyone in the office ill.

Tip

Do something everyday that you don't want to do; this is the golden rule for acquiring the habit of doing your duty without pain.

Mark Twain

 

 

I'm sure you're wondering where this came from when my call last week was for happiness, but I think this falls right in with my thinking. 

All things within reason of course and since I'm a big fan of feeling good, taking care, and resting, this week stretch your happiness to a place you've not visited before.

 

Remember my sleep struggle?  I am one week in without getting up in the night!  I still turn on the television before snuggling up and I'm now shooting for one more week of sequester and then no more electronics once I'm under the covers. 

 

A few suggestions I might make for you this week is to increase the pace of your walk/run, or do a few more reps than you normally do per set, eat a vegetable you "don't like," go meatless one evening, add squats to your exercise routine, make a friendly gesture to a neighbor/colleague/stranger that is out of your character, or my all time favorite-increase your weight when lifting!



Fit Tip o the Year!

My challenge for 2013 is HUGE! 

As you know, I'm always asking y'all to focus/think in increments/make short-term attainable goals/be specific.  I'm asking you to be all in--hard for this year.  Start off 2013 with a move you've never tried...Be Happy Everyday.

Ahhh, you got me.  That's not simple, not measurable, and maybe its not physically possible, but there are strides to make.  Here's the root of it all, now you must be specific, make short-term attainable goals, think in increments, focus.

Since I like writing my stuff down-and sharing-I'll go first and give you a couple of hints!  To begin my "happy year" I'm challenging myself to sleep more.  Last night I couldn't sleep, tossed turned, covered, uncovered, and yes, eventually got up.  I hopped out of bed and started downstairs, cursing that I left my pillow and blanket and remembered my goal; without turning on the lights or TV, I went to the refrigerator, got a drink of water, and headed back to bed.  Sure enough, whatever was nagging me washed away with a drink and I went back to sleep.
I'm going to work on this goal until February.  Next month my plan is to go to bed sans TV, remembering of course, not to get up in the middle of the night!

What can make you a happier you in 2013?