Try Something New!

It’s often said that variety is the spice of life, and this saying most certainly applies to fitness as well.  When you do the same thing in the gym each week whether it’s lifting the same amount of weight, running at the same speed, or doing the same core exercises, your body adapts to the stress you’ve imposed on it which means pretty soon you’ll stop seeing results and you’ll also burn fewer calories.  Variety helps keep you engaged both mentally and physically which can help prevent boredom and keep weekly workouts consistent.  There are many ways to shake things up, and here are a few tips! 

• Try a new activity: Maybe you’ve always wanted to learn how to play racquetball, paddle board, or rock climb.   Sign up for a class to learn a new physical activity, or learn from a friend or relative. You never know what you might end up enjoying, not to mention the new experiences you’ll have and people you’ll meet. 
• Get outside: Taking a break from indoor workouts can be a great thing for your spirits, your fitness, and is especially nice in the summer months in my opinion.  If you enjoy running on the treadmill, lace up those shoes and head outdoors instead.  Habitual Stairmaster user?   Take a cue from Rocky and try running the local stadium steps.  Love to use the rowing machine?  Get yourself in a kayak, rowboat, or canoe and enjoy the beautiful outdoors!  Even in the winter there are many options such as skiing, snow shoeing, or ice skating.  The Lynch/van Otterloo YMCA even offers outdoor specialty small group training classes and free group exercise classes.  
• Take a different group exercise class: If you routinely take the same aerobics class each week or consider yourself a Zumba person, or a Spinning person, take a chance on a different class in the group exercise schedule.  You might discover a new class or instructor you really like!
• Vary repetitions, sets, weight, and exercises: If you do one set of the same 10 exercises each time you lift weights, it’s time to mix things up!  Try adding another set of each exercise, doing a few more or less repetitions (change weight accordingly), lifting a little more weight, or alternating the exercises you do.  The exercises you select don’t have to be completely new each time; otherwise it’s hard to track your progress.  New exercises every 4-6 weeks is a good place to start. 
• Hire a personal trainer:   An experienced professional personal trainer will create an exercise program for you with built-in progression of sets, reps, exercises, and load for resistance and cardiovascular training based on your goals.  They’ll push you within your limits to do a little more or a little better each time.  It always helps to have another set of eyes evaluate your progress and see where improvements or changes need to be made. 

 

Go ahead and try something new this week!  I’d love to hear what you tried in the comments section below.

 

In good health,

Ryan Healy, BS, NSCA CSCS   

Fitness and Nutrition Books Worth Reading

Hi folks!  If you’re reading this blog then most likely you have an interest in health & fitness and enjoy learning.  If that’s the case then I’ve got some great recommendations for your book list; just in time for summer!

1. The New Rules of Lifting for Life: by Lou Schuler and Alwyn Cosgrove.  Together, these gentlemen write an entertaining and educational book on safe fitness training through the lifespan.  Alywn Cosgrove co-owns ‘Results Fitness’, one of the most successful gyms in the country.  The name of their gym is well-deserved as they consistently get their clients amazing results.  Lou Schuler, former editor of Men’s Health magazine, writes very personably and really brings exercise science to life.  The book also includes a template for creating your own safe and effective workouts that you can change and progress as needed.  How cool is that?
2. Gourmet Nutrition: by Dr. John Berardi.  “A cookbook for the fit food lover.”  If you’re looking for a cookbook jam-packed with tasty and healthy recipes, this one is for you.  Dr. Berardi owns one of the most successful fat loss and nutrition education companies across the globe, called Precision Nutrition.  These are the recipes he and his team put together to satisfy your taste buds and your waistline.   Personally, I’ve made several of the recipes from this book and they’ve all turned out to be amazing! 
3. The Women’s Health Big Book of Abs: This book goes well beyond back-aching crunches and gives you hundreds of tips on achieving a flat belly and a slim physique.  A goal that so many of us strive for!  It also includes a 4 week diet and exercise plan to get you the results you’re after.  Most of this information applies to men as well, but there will be a separate book for you gentlemen coming out a little later. 

Happy reading!

Ryan Healy, BS, NSCA-CSCS

Ways to Sneak in More Exercise During the Day

If you’re like one of many Americans that sit a lot during the day at a desk, computer, sofa, or behind the wheel, it can be really helpful to sneak in some extra physical activity during the day, even if you’re going to the gym regularly.  Temporary breaks from sitting can help with blood sugar and blood pressure management.  They give you a chance to stretch your muscles and increase blood flow.  When we sit all day our body becomes much more prone to muscular imbalances such as tight hip flexors, weak and lengthened glutes, tight chest muscles, and poor posture.  Here are some ways that you can help counteract these changes and fit in more activity during the day.

• Do some stretches upon waking:  Start your day off feeling right.
• Park further away: Not only will you be able to find a spot easily at the back of the parking lot, but you can add on some serious exercise time to your day.  If you parked 3 minutes further away each day, you’d add on an extra 30 minutes each week and about 1,500 minutes for the year!
• Take the stairs: It can seem easier to take the elevator but for small trips up or down a few flights of stairs use muscle power instead.  You’ll probably get there in the same amount of time.
• Join a gym near work: If you get a lunch break then you can easily squeeze in a 30 minute workout if you have a fitness center near your place of employment.  It’s a great way to break up the day and can leave you feeling more energetic and focused.
• Go for a walk on your lunch break: Getting some fresh air and sunshine is great for your body and mind! See if a co-worker wants to join you if you want some company.
• Use the bathroom on a different floor: This can also add several more minutes of walking everyday to your physical activity total.
• Drink lots of water: Staying hydrated will mean more frequent trips to the restroom and the water cooler which will have you moving around a lot more!
• Take a stretch break during work: Make sure to target your chest and hip flexors!
• Use commercials wisely: Instead of raiding the cabinets at night during commercials, use the time to do a set of squats, push-ups, jumping jacks, lunges, or planks.  You can get a full body workout in while watching a 60 minute program!
• Exercise with friends: As an alternative to meeting your friends for coffee and sitting down, see if you can catch up over a walk outside or through playing sports like tennis, basketball, or squash.

How do you fit in extra physical activity during the day?  I’d love to hear your tips!

In good health,

Ryan Healy, BS, NSCA-CSCS

Slow that Fork Down!

Try to think back to yesterday and see if you can recall everything you ate and drank.  Every little taste, bite, snack, or sip that crossed your lips.  Chances are you’d probably forget an item or two, and most likely underestimate what you consumed.  That’s pretty normal in today’s society where we’re constantly eating on the go or dining with distractions.  Seldom do we sit down at a table and spend 20-30 minutes solely focused on enjoying our meals without the T.V., computer, tablet, phone, or road diverting our attention.

Mindful slow eating, or being aware and present while dining can have a huge impact on your waistline without necessarily changing what you eat.  It takes about 20 minutes from when you first begin eating for your brain to become aware that your stomach is full.  When is the last time a meal took you 20 minutes to eat and didn’t leave you adjusting your belt?  The point is that when we eat quickly and we aren’t paying attention, we eat more calories than we need to in order to feel full.  The University of Rhode Island has done several studies to back up this theory and found links between BMI and rate of eating and gender differences too.  The first study they did in 2007 shows when asked to eat quickly until the point of fullness, their subjects ate on average 67 more calories per meal then when they were asked to eat slowly and the subjects felt hungrier after the fast paced meal.  At three meals a day for one week that’s 1,407 extra calories.  One year would mean 73,164 extra calories which makes up about 21 pounds.  Pretty astounding, right?  The great news is this information can be used to our advantage in the battle of the bulge.

Personally, I made it a point several months back to slow down my eating and stop once I felt no longer hungry.  Suddenly half of the typical lunch I made for myself just sat there on my plate because I slowly ate to the point of satiety.  I didn’t feel bloated or hungry, I just felt great!  It was empowering to know a simple change could make me so much more aware of how I felt and responded to what I ate.  I also noticed that certain foods I thought tasted good before no longer held their appeal when I was actually paying attention.

Here are some tips and tricks to help you become more aware and slow down while you eat.

• Put the food or fork down after every bite
• Chew each bite 15-20 times
• Use chopsticks for bonus points
• Turn off the t.v., computer, and phone
• Sit down at a table to dine
• Avoid eating in your car
• Allow yourself 20-30 minutes to eat each meal
• Notice how your food looks, smells, and tastes
• Ask yourself how the food you’re eating will nourish your body
• Pay attention to how certain foods make you feel after you eat them
• Enjoy!

Give this a try for one week and let me know what you think!  I know it’s made a big impact on the way I eat, and I hope you find it meaningful as well!

In good health,

Ryan Healy, BS, NSCA-CSCS

Warm Weather Activities to Get Your Family Moving!

As the warm weather approaches and the sun brings warmth to our faces once again, here are some tips on family fitness activities for the warmer months.

A day at the beach: There are so many opportunities to get moving at the beach.  Anything from swimming to walking, digging, volleyball, football, catch, or Frisbee can easily be played and help your family become active and engaged. If you don’t live near a beach, swimming at an outdoor or indoor swimming pool is also a great option.

A day at the park: Along with many of the options above, a park is a great place for a game of kickball, softball/baseball, field sports, tag, 3 legged races, or just playing on the playground.  You can even bring along a picnic lunch filled with nutritious fruits and vegetables, water, and healthy salads or sandwiches to keep you fueled and hydrated for the day.

Biking: With rising gas prices it’s no wonder there are so many people biking for transportation.  Try biking with your family to places within a few miles of your home instead of driving.  You’ll get some heart pumping exercise, bond with your children, and see a lot more than you would in a car.  Parents, a great way to set a good example for your kids is to wear a helmet too!  If riding on busy streets makes you nervous, see if there are any walking or bike paths that go through town.

Playing at home: You don’t have to leave your house to have fun and stay active.  Setting up a rotating sprinkler to jump over or Slip ‘n’ Slide can provide hours of fun.  If you purchase a simple lawn net, games like badminton or volleyball are easy to play.  Even a friendly water balloon fight can have you running, ducking, and throwing!

Hiking and Walking: One of my favorite family rituals is taking a walk around the neighborhood after dinner and talking about our day.  It provides a good chance to clear your head, get some fresh air, and catch up with your family before bed.  Another option is to find nearby trails to go hiking on for a change of scenery and a little more intensity.  Younger kids might enjoy a scavenger hunt you make for them with basic items found in nature.

I’d love to hear from you!  What activities do you enjoy with your family in the summer that keep you moving?

In good health,

Ryan Healy, BS, NSCA-CSCS

Planning Ahead

As we begin the 4^th month of the year, it’s a good time to reflect on how your goals are progressing now that 25% of the year has passed.  Maybe you planned to work out a certain number of times each week or lose a certain amount of body fat by the start of summer.  How consistent have you been in taking small steps towards those goals?  Confucius said that “the man who moves a mountain begins by carrying away small stones.”  Small steps over time really do create big changes.  How can you help facilitate those small steps?  Planning ahead!

For most of us, life gets too crazy too quickly.  When it comes time to cook a healthy meal or squeeze in a workout, if you haven’t planned for them they often get pushed down the priority list along with your health.  Here are a few tips to help you prepare for a healthy week.

• Meal planning: Grocery shopping can become overwhelming if you haven’t thought about what to make with your ingredients.  Take some time the day before going to the store to plan out your meals for the week.  Try browsing healthy cookbooks for breakfast, lunch, and dinner ideas.  Use these recipes to create your grocery list.  Double the recipe to make enough for a few days to save time in the kitchen during the week.  Knowing what healthy meal you’re going to have each day eliminates the guess work and nudges you down the path of eating well.
• Sunday ritual: It doesn’t necessarily have to be Sunday, but that’s typically when we start to think about the week ahead and what we need to do to prepare for it.  Take a few hours out of each Sunday to stock your kitchen with healthy foods, but don’t just stop there!  Use the rest of your time to prepare and cook your healthy foods so that they’re available and ready to eat during the week.  Wash, chop, and store produce.  Grill, steam, or bake your lean meats.  Cook up a few meals in bulk so you can just reheat and eat or even store some in the freezer for later.  Every Sunday I chop and wash numerous raw vegetables and store them in a large Ziploc bag.  My goal is to finish them by the end of the week and I’m much more successful when I wash and prepare everything ahead of time.
• Pencil in your workouts: I’ll say it before and I’ll say it again.  Make your workouts a priority by scheduling them in your calendar.  Don’t decide that day if you want to work out or not.  Chances are you’ll find an excuse not to.  Treat your workouts like any other appointment and make time for them in your weekly schedule.  Pack your workout bag the night before.
  When you make fitness a priority and carve out time for it you’ll be more likely to cut back on other sedentary activities like watching TV or surfing the web.  Always remember too that doing something is better than nothing.  Just because you don’t have 60 minutes to exercise every day doesn’t mean it’s not worth sweating it out 3 times a week for 45 minutes.  Do what you can.
• Have a backup plan: Things don’t always go according to plan but having a backup arrangement will help you stay on track.  If you can’t get to the gym, have a few home workouts or fitness DVDs to pull from.  Store healthy snacks in your bag or car such as raw nuts or Kind bars in case you get stuck out of the house and hunger strikes.  Have several nutritious meals stored in the freezer in the event that you find nothing in the fridge to eat.

I hope these tips will help you on your path to wellness.  I’d love to hear from you!  What are some ways you plan ahead for healthy living?

In good health,

Ryan Healy, BS, NSCA-CSCS

Introduction to Interval Training

Do you dread going to the gym because you get easily bored doing the same steady state workout on the cardio equipment; counting down the minutes until you’re done?  I’m here to tell you there’s a better way!  A way that can give you superior results in less time!

As a lover of high-intensity interval training (HIIT), I’m glad to see the benefits are becoming better known to the public through articles like these posted here and here from the New York Times.  Interval training is something I’ve been doing with my clients and in my Spinning classes for years.  Studies have shown (see links above) that HIIT can greatly enhance fat burning, improve insulin sensitivity, increase aerobic capacity, and is also one of the most time-efficient forms of cardiovascular exercise.  Although athletes have used HIIT for many years to work on conditioning and speed, most of the recreational exercisers that I speak with may have heard of the concept but they aren’t quite sure how to perform them in their own fitness routine.  Let me explain!

Simply put, HIIT means alternating short periods of intense work with periods of rest and recovery.  Not everyone should start out with HIIT if they haven’t been exercising regularly or aren’t in good health.  These people can still try interval training but will just need to work at a lower intensity (think LIIT instead) during the work periods, listen to their bodies, and stay in control of their breathing.  When performing HIIT, work periods can range anywhere from 10 to 60 seconds.  The recovery period is typically at least as long as the work effort (1:1 ratio) but will vary based on the length of work done.  Generally, the shorter the work period the longer the recovery time needs to be.  This is because the shortest work periods have the highest muscular demand and require the most intensity.   For example, a 15 second work effort might require a 30-45 second recovery whereas a 60 second effort would probably require a 60 or 90 second recovery.  You’re probably asking yourself at this point, now that I know how long to work for, how hard should I be working?  Good question!

There are a few ways you can gauge your intensity when performing intervals.  One of the best ways is to invest in a basic heart rate monitor that will show you how hard you’re working.  Using the Karvonen method (try this calculator) to estimate your max heart rate (MHR), multiply MHR by .6 to get 60% of your max and aim to bring your heart rate down to this number during the recoveries.  Once you hit 60% you can begin your next intense effort.  If you don’t have a heart rate monitor the best thing to do is keep track of the time you’re resting for (suggestions above) and once you’ve caught your breath, start the next work period.  For HIIT, you will try to work as hard as you can during the intense efforts until you’re breathing heavily and become winded.  The efforts are really difficult but the nice thing is they’re very short.  Those just starting out and using LIIT will not need to push this hard but can still work to an intensity that feels somewhat challenging.

One of my favorite things about HIIT is that it can be done almost anywhere.  Try it on any of the pieces of cardio equipment in the gym, in the pool, or even walking, running or cycling outside.  If you usually walk a hilly course, try charging up the hills faster than normal then very slowly descend as you recover.  If you’re in the pool try swimming a lap as fast as you can then either swimming the next lap very slowly or even resting at the edge.  Remember to get in a good 3-5 minute warm-up and cool-down too as part of your workout.  Beginners might try just 3 or 4 of these low intensity intervals to start, while more seasoned exercises can work their way up to 6 or 7 high-intensity intervals.  Depending on your fitness level and the length of work and rest periods, 10-20 minutes is all you need!

I’d love to hear from you!  Have you ever tried HIIT or LIIT before?  How did it go?

 

In good health,

Ryan Healy, BS, NSCA-CSCS

Road Race Preparation

Recently we had a great guest post titled ‘What Determines Our Health?’ by Debra Duxbury.  This week’s post will feature information I gleaned from Wendy Fasciano, one of the YMCA’s fabulous personal trainers!   Wendy and I sat down to talk about the YMCA’s upcoming annual 5 mile road race, aka the ‘Ring around the Neck’ which takes place this year on Sunday April 22^nd.  Wendy has run 12 marathons and countless other races ranging from 5ks to a 200 mile team relay.  Needless to say she is a very experienced runner and also coaches running groups at the Y.  Here are some tips she has for all runners and walkers on race day!

Q.  How would someone who has competed in, at most, a 5k road race prepare for the ‘Ring around the Neck’?

A. Wendy started off by saying that “an individual’s training plan for the race will depend on both their current fitness level and also their individual race goals.”  For a novice runner or someone who has never raced more than a 5k, the first place she suggested to start is training longer distances.  “A first-timer who is just trying to finish may work their way up to a 4 or 5 mile training run.”  Running longer distances, Wendy said, will help get your body used to the new mileage and you should monitor how it responds.  If you run around a 10 minute mile for example, see how running for 50 minutes feels.  She also suggested keeping in mind that your pace will be a bit slower than a 5k, but that’s completely normal especially when you hit the rolling hills on the neck which can be deceptively hard.  “Get your hill work done in training” she said emphatically.

Q.  How would a veteran “ringer” who has run the race several times before get any faster for this year?

A. “Track work!”  Wendy recommends heading to your local track and making speed intervals a regular part of your program if your goal is to get faster.  Also, “a more advanced runner looking for a PR will probably do some 5 mile runs (or even longer), hill work, and speed work each week.”  The hills hit you hard around mile three so you need to be ready for them!

Q. What are some of the big mistakes you see people make on race day?

A.  A big one Wendy mentioned is that people try new things the day of the race instead of sticking with their training routines.  Race day is never the time to lace up a new pair of shoes, eat something different beforehand, or try a new sports drink or electrolyte replacement food mid-race.  Wendy eats the same thing a few hours before every race because she knows what works for her, but the day of the race is never a good time to experiment.  Things can go very wrong!  Another nutrition pointer she had was to be aware of what you eat the night before a race too.  “Don’t go out and eat a big Mexican dinner,” she laughed.

The second biggest thing she sees is when runners feel the adrenaline rush of race day, they start off too quickly and burn out by the time they get to the hills.  It’s ok to let people pass you because if you properly pace yourself you’ll probably end up passing them later on or at least catching up to them.  “Run your own race” Wendy suggested, and practice running at different speeds on the track so you have an idea of how fast or slow you’re going on race day.  A stopwatch can help too especially if you’ve practiced with it beforehand.

Lastly, be aware of the weather.  Even though you may have trained in cold raw weather, April 22^nd could be hot, sunny, and almost 90 degrees.  It is New England after all!  You’ll have to restructure your game plan, she said, so don’t make the mistake of thinking the weather will be the same as it was through your training.  Be prepared for anything Mother Nature throws at you!

Q.  What can people do to get into the right frame of mind for race day?

A.  The first thing Wendy suggested was to make your goals attainable and realistic so you’re not setting yourself up for disappointment.  Another tip is to visualize yourself on race day successfully competing and reaching your goal.  Lastly, make sure you know the course so you feel more comfortable and there won’t be any surprises.  Even if you’ve never run or walked the whole course, driving around it can be very helpful too.

Good luck racers!

How do you prepare for race day?  Have you made any race day mistakes in the past?

 

In good health,

Ryan Healy, BS, NSCA-CSCS

Tips on Dining Out

Recently I’ve had the unique opportunity to work on a project for the YMCA called the Physical Activity Club, or P.A.C. for short.  The P.A.C. program is an 8 week long educational series aimed at helping children and parents understand healthy eating and exercise.  I’d like to share with you some information from a small section of the P.A.C. project in regards to dining out.  Whether you have kids or not, the following is valuable for anyone of any age!

• Read the meal descriptions carefully!  If you know what to look for or what to stay away from, choosing a healthy option becomes more manageable.  Items that say deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce generally are higher in calories and unhealthy fats.  Try ordering a meal that consists of a vegetable and a lean meat.
• Browse your options ahead of time.  The internet often makes eating out much easier.  Large chains will typically have the nutritional content of their meals listed on their website.  You can look up the ingredients, calories, carbohydrates, and fat content of different meals to make an educated decision before you even set foot in the restaurant.
•  Drink water with your meal.  Liquid calories can quickly add up and contribute to an expanding waistline.  A Big Gulp soda packs almost 425 sugary calories!  Skip the soda and opt for a water to shave down the calories and stay hydrated.  If you don’t like plain water, try adding a lemon or lime slice to it or drink seltzer water.
• Be aware of portion size.  Are you often amazed at the huge portion sizes that don your mammoth plates at restaurants?  That’s because there is usually enough for multiple meals.  Split your meal in half or thirds upon its arrival and only eat one portion.  You can also ask for a to-go box with the meal so you can immediately put the rest aside and won’t risk picking at it later on.  Another option would be to order an appetizer as your meal if you don’t want to take your dinner with you after leaving the restaurant.
• Request the meal your way.  Most restaurants will easily accommodate a special order if it’s not too much trouble.  Don’t be afraid to ask for grilled meats or steamed vegetables instead of breaded or fried alternatives covered in calorie dense sauces.  When ordering a salad ask for the dressing to be on the side so you can control how much is added.   Ask if you can have a second side of vegetables instead of French fries.
• Avoid buffets.  Many people try to get their money’s worth of food when they go to a buffet and end up overeating.  Not to mention they usually don’t have the healthiest foods to begin with.  If you must go to a buffet, stick to the broiled or steamed options and the salad bar with low calorie dressings.  Try waiting 20 minutes after eating to see if you’re still actually hungry before you get up for seconds.
• Eat mindfully.  Slow down your eating and really savor each bite.  Use your senses!  Smell the food, look at it, and really taste it as you chew thoroughly.  When we eat quickly without awareness it’s really easy to go beyond the point of satiety and consume more than is needed.

I’d love to know what strategies you use to eat for your health when dining out?  Please share!

 

In good health,

Ryan Healy, BS, NSCA-CSCS

What Determines Our Health?

Believe it or not, it is our lifestyle that mostly affects how healthy we are. Studies have shown that our lifestyles makes up 53% of our health, while genetics and body make up only 16%! So what does this mean?  Basically we are responsible for our health and we have control over how healthy we are. We can no longer blame other people or family members for our health status. The rest of the story is that our environment makes up 21% and medical care determines 10%.

Worldwide there is tremendous interest in living happier, healthier lifestyles. Wellness products and services are among the fastest growing economic areas. People are fascinated with spas and magazines that promote living a more simple and healthy lifestyle. The popularity of classes in yoga, Pilates, Tai-Chi, and related methods are at an all time high. Restaurant menus offer healthier, lower-carb, lower -fat and vegetarian options.

At the same time, as our interest in wellness is growing, the cost of healthcare in the US is spiraling out of sight. Managed care momentarily reduced healthcare cost for employees by restricting access to healthcare and did nothing to increase wellness. The 2004-2005 surveys of CEOs of America Fortune 500 Companies revealed that the number one threat to company profitability is healthcare costs. As healthcare get more expensive for companies and individuals, the awareness of being responsible for our health is growing too. If over half of what determines our health is lifestyle choices, then implementing effective ways to changing lifestyle is paramount.

So what can we do to keep ourselves healthy? Please don’t tell me I need to diet and exercise! Another way of saying it is we need to find ways to NOURISH ourselves and MOVE or bodies in ways that make us happy. A few pointers:

MOVE NATURALLY – Make your home, community and workplace present you with natural ways to move. Focus on activities you love like gardening, walking and playing with your family. Try out new programs at the Y – dance, ballet, spin, yoga – there are so many things to try.

RIGHT OUTLOOK – Know and be able to articulate your sense of purpose and ensure your day is punctuated with periods of calm. Can you find 5-10 minutes to reflect or meditate during the day? Maybe just being aware of your breathing will give you that calm you need each day.

EAT WISELY – Instead of going from fad diet to fad diet, use time-honored strategies for eating 20% less at meals. Avoid processed food and remember to drink water instead of soda. Try to eat real food – fruits, vegetables, protein, grains. Remember – if your grandmother would not recognize that food, it is best to not eat it.

BELONG TO THE RIGHT TRIBE – Surround yourself with the right people, make the effort to connect or reconnect with your faith and put loved ones first. Connectedness is key to happiness. Make new friends while you join new activities at the Y or in the community.

These may all sound too simple, but the payoff is huge. The average American could live up to 14 more good years by putting these habits to work.

 

Stay well,

Debra Duxbury, M.S.

Certified Wellness Coach