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?

Fit Tip

Don't forget that eating right and exercise are what make a healthy and hot body.  So, as Christmas is just about here, your diet might be on the fit cliff so don't let exercise, or lack thereof, be the push to send you over.  So no excuses, here is a circuit to hit in the living room (or anywhere!) for the next week.

Do all of these exercises for 60 seconds each with no rest in between moves:

1. Jumping jacks
2. Squat to curl (no dumbbells?  use 2 liter bottles, canned foods, shampoo bottles...)
3. Push-ups (use a stability ball if possible, hands on ball/feet on floor)
4. Single leg cobra (stand on one leg, dumbbells in front of body, lean forward slightly.  pull arm opposite of stance leg back and down-keep thumb pointing up.  pause and return to start.) switch sides after 30 seconds.
5. Burpee
6. Stability leg curl (if no ball, use a riser available, stair, ottoman, stacked books...and perform hip extensions/bridge)
7. Alternating dumbbell row
8. Single leg lateral raise (stand on single leg, toes pointing forward, knee slightly bent.  raise one arm out to shoulder level, palms down.  pause.  return to start)  switch sides after 30 seconds
9. Mountain climbers
 

Add this to your schedule this week.  You know how to reach me if you need help with the exerises or just have any questions (or complaints! ho-ho-ho!).