Health Contract and Calendar

Many people try to make New Year’s resolutions either because they feel that “this is the year!” For fitness/wellness/health purposes, you should not wait for the first of January to start to make your life healthier. You can start to live healthier at any time, date, year, month, etc.

I often hear that people will start to eat better or workout on a Monday so that they can pig out and be lazy for the weekend. When you think about doing something, do it now! Take action right away! Try not to wait for a new year to come around or for an event to come up for you to start thinking about becoming healthier. If you wait, it may be too late!

If, however, you MUST make a resolution for the new year and just cannot start your new goal today,let me suggest a health contract and calendar.

Below are examples of two different health contracts and calendars. You can click on the graphics below for clearer and larger view.

Write out a goal that you would like to complete for JUST the month of January. Start the journey to this goal slow and realistic. Mark off the days of the week that you complete the goal. When the month is over, you can set the same goal for February, change the goal, or vary the goal to make it harder.

If you need help setting up the health contract or calendar, please contact me through the blog or email me at sarahjanicek@aol.com. Let’s make 2008 GREAT!!!

If you would like blank copies of the contract and/or calendar, just ask!

Holiday Stress

Are you starting to feel the stress of work, family, holidays, or shopping building? Take some time to relieve some stress!

If you have one minute, these self-massage techniques might just be the answer to some stress. These moves can help relieve tension around your head, neck, shoulders, and hands.

The Scalp Soother- Place thumbs behind your ears. Spread your fingers on top of your head. Move your fingers over your scalp making circles with your fingertips for 15-20 seconds.

The Eye Easer- Close your eyes. Place your ring fingers directly under your eyebrows near the bridge of your nose. Slowly increase pressure in this area for 5 seconds, and then gently release the pressure. Repeat 2-3 times.

The Shoulder Saver- Place your left on top of your right shoulder. Press firmly into the muscles while tucking your chin in toward your chest. Hold this position for 10 seconds, then release. Repeat this on the other shoulder.

The Palm Pleaser- Lace your fingers together leaving the thumbs free. Slowly knead your left thumb into your right palm for 20-30 seconds. Repeat this on your left palm.

Turkey Trot Tradition

According to the American Council on Exercise, about 3,000 calories are consumed during the typical Thanksgiving meal! Grazing over pre-Thanksgiving meal snacks can bring that total between 4,500-6000 calories! Add in physical activity before the festivities begin and you might not feel as guilty when you indulge in your traditional Thanksgiving snacks and meal! Don’t forget to give thanks to your health and others!

Below are area Thanksgiving running/walking events. Make a Turkey Trot a family tradition!

November 17

Turkey Trot
5K Run/walk
Chaska, MN

November 22

Drumstick Dash
6 mile Run/walk
Minneapolis, MN

GivingThanks
5k Run/walk
St Paul, MN

Turkey Day
5K Run/Walk and Kids Carnival
Downtown Minneapolis, MN

Northfield Rotary Turkey Day
5K Run/Walk
Northfield, MN

Fast before the Feast
5k OR 10k Run/Walk
White Bear Lake, MN