Health Talk Today

New Year

New Year Micro-Resolutions

2019 Micro-Resolutions

Are you tired of making New Year’s resolutions that only last a month … IF it even lasts that long?

Instead of New Year’s resolutions, I like to pick a theme for the year.

You’ll see the world thru different eyes.
It will change you if you let it.

I found systems to organize everything from bill paying to customer follow up.

I track income and expenses because you need to know where the money comes from and where it goes. And I learned a lot about investing.

This year, I’m learning about micro-resolutions.

Most of us set vague and lofty annual goals, like exercise, eat health and spend less/save more.

But, what if we set 12 monthly goals?

Goals that are large enough to make a difference in your life, but small enough to be attainable in 30 days.

And after 30 days, you’re done …
Or you can keep it.

Here are some ideas …

Walk an extra 1,000 steps.
Learn a new exercise (Yoga, Tai Chi, Zumba)
Start a hobby.

Limit non-business computer time.
No swearing.
Stop smoking.

Exchange a donut/danish breakfast for a protein shake/smoothie.
Eat one more piece of fruit a day.
Eat more broccoli and salad.
No sugar. Or no chocolate.
No Starbucks.

Choose one micro-resolution for each month.
Schedule it on your calendar.

Is this something you would do?

45 Reasons to Get Healthy

45 Reasons to Get Healthy

The number one New Year’s Resolution:  Lose weight and get healthy. But, it’s not going to happen without a plan. My first step is to figure out WHY I want to get healthy. Here are 45 reasons …

  1. I want to feel good.
  2. I want to smile when I look in the mirror.
  3. Because beauty starts on the inside.
  4. I want to prevent disease.
  5. I want a strong heart.
  6. Healthy is sexy.
  7. I want to be a good example to my family and friends.
  8. I have goals I want to reach.
  9. Staying healthy is cheaper than being sick.
  10. I’m ready to do a 180 and lose the fat forever.
  11. I want lean, stong muscles.
  12. It’s the only place I have to live.
  13. I want strong bones.
  14. I want to stay active.
  15. I want to maintain a healthy weight.
  16. I made a commitment to myself.
  17. I want to feel good in my clothes.
  18. I am not a quitter.
  19. I have a long bucket list to accomplish.
  20. I want a healthy brain.
  21. I want good eating habits.
  22. Life is worth living.
  23. Because I am in charge of my life.
  24. I want to wear my skinny jeans.
  25. Because not working out isn’t working out for me.
  26. I want to reduce the risk of Alzheimer’s and other dementia.
  27. If you rest, you rust.
  28. I want to keep my blood pressure low.
  29. I want to travel.
  30. Because vitamins are better than medication.
  31. I know healthy is the right thing to do.
  32. Eating healthy and controlling my weight prevents diabetes.
  33. I want to dance at my grandchild’s wedding.
  34. I want to live a long and healthy life.
  35. I want to feel happy.
  36. Because I’m worth it.
  37. I want to breathe easy.
  38. I want healthy, glowing skin.
  39. I want my family to be proud of me.
  40. I want to add years to my life.
  41. Because I am stronger than my excuses.
  42. Because mom would be proud.
  43. I want more energy.
  44. I want healthy lungs.
  45. Because I can.

Leave a comment with YOUR reasons to get healthy.

Download a printable list:  45 Reasons to Get Healthy

Marilyn Kvasnok

Get Ready To Do a 180

New Year’s Resolutions Revisited

2012 GlassesThe new year held so much promise. A new beginning … New dreams … New goals. We could start fresh in 2012, so we gave it lots of thought and decided on a New Year’s resolution. Odds are it was one of the top ten New Year’s resolutions.

It’s the end of April and many New Year’s resolutions are long forgotten. How are you doing with yours?

Lose Weight and Get Fit
With all the weight loss products and systems, why can’t we lose weight and keep it off? Athletes know the secret: It’s leucine. Leucine helps you keep muscle while you lose weight. And since your metabolism is in your muscles, you lose the weight and keep it off. Stop the vicious diet cycle. Losing weight can be a Cinch!

Quit Smoking
Smoking is the number one preventable cause of death in the United States. There’s no good reason to smoke and every reason to quit. My Top 10 Reasons to Quit Smoking and links to resources to help you quit.

Learn Something New
Great for brain health. Take a class, learn to dance, volunteer at church or a hospital. These are just a few suggestions. The possibilities are endless.

Eat Healthy
Goodbye pizza, chips and Coke. Hello broccoli, apples and green tea. You don’t have to do it all in one day. I believe that continuing to make little changes adds up to a big difference over time. Make one little change today. I love salad. Make it interesting, add a protein and you have a healthy meal.

Get Out of Debt and Save Money
If you spend more than you earn, you’re heading in the wrong direction. The sooner you balance your spending to your income, the sooner you can start saving for larger purchases, vacation, children’s college and retirement. Make a plan and stick with it. You can Calculate your way back to financial health.

Spend More Time with Family
The number one regret people have is spending too much time working. While you’re at the office or the factory, the children grow up and sometimes spouses grow apart. You wonder where the years went. But, you can never get them back. It took me many years to realize that not everyone works 60-80 hours a week at a job. What If you could work from home, be your own boss and be there for your family?

Travel to New Places
Vacation in a distant land or close to home. There are many places in all price ranges. Even a weekend getaway can be fun and exciting.

Be Less Stressed
Suggestions: Deep breathing, meditation, yoga and Baroque music are all ways to de-stress. You may not be able to change what happens during the day, but you can change your reaction to it.

When you can see past your own life, you see a bigger picture.

Drink Less Alcohol
At a party, make every other drink non-alcoholic. If you have a glassful of sparkling soda with a slice of lemon or lime, you cut your calories and alcohol in half. At home, try drinking out of a smaller glass or have one less drink. Drink slowly and enjoy every sip.

Marilyn Kvasnok

45 Life Lessons and 5 to Grow On

One of my favorite sayings is, “Life’s good … and I’m paying attention.” This is my New Year’s Resolution … Remembering that life IS good and not letting the days just slip by – one after another. Each day is special and I want to pay attention.

Regina Brett is a columnist for my hometown newspaper, The Cleveland Plain Dealer. I recently ran across her article from May 28, 2006 titled Brett’s 45 life lessons and 5 to grow on.” I’m posting it here to share with all my readers. But, I’m also posting it so I can read it often throughout the year.

Regina Brett

Following is Regina Brett’s column written on May 28, 2006 …

To celebrate growing older, I once wrote the 45 lessons life taught me.

It is the most-requested column I’ve ever written. My odometer rolls over to 50 this week, so here’s an update:

1. Life isn’t fair, but it’s still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Don’t take yourself so seriously. No one else does.

5. Pay off your credit cards every month.

6. You don’t have to win every argument. Agree to disagree.

7. Cry with someone. It’s more healing than crying alone.

8. It’s OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won’t screw up the present.

12. It’s OK to let your children see you cry.

13. Don’t compare your life to others’. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn’t be in it.

15. Everything can change in the blink of an eye. But don’t worry; God never blinks.

16. Life is too short for long pity parties. Get busy living, or get busy dying.

17. You can get through anything if you stay put in today.

18. A writer writes. If you want to be a writer, write.

19. It’s never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don’t take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special.

22. Overprepare, then go with the flow.

23. Be eccentric now. Don’t wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness except you.

26. Frame every so-called disaster with these words: “In five years, will this matter?”

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn’t do.

35. Whatever doesn’t kill you really does make you stronger.

36. Growing old beats the alternative – dying young.

37. Your children get only one childhood. Make it memorable.

38. Read the Psalms. They cover every human emotion.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.

41. Don’t audit life. Show up and make the most of it now.

42. Get rid of anything that isn’t useful, beautiful or joyful.

43. All that truly matters in the end is that you loved.

44. Envy is a waste of time. You already have all you need.

45. The best is yet to come.

46. No matter how you feel, get up, dress up and show up.

47. Take a deep breath. It calms the mind.

48. If you don’t ask, you don’t get.

49. Yield.

50. Life isn’t tied with a bow, but it’s still a gift.

From now on, every time I say “Have a good day” I’m going to mean it. How about you? Leave a comment with your favorite life lesson.

Marilyn Kvasnok

Good Bye to 2011

Post a comment with your favorite and worst moments of 2011.

Marilyn Kvasnok

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