Have you scheduled your ANNUAL WELL VISIT?

Since your healthcare likely covers well visits and vaccinations- Go make that appointment now!
It is a mission of mine to encourage you to have a good relationship with your doctor- my dad was a doctor and people came from a far and near at his funeral because they had a “wonderful” relationship with him!

The best time to create a relationship is when you’re healthy, I mean, when your sick well that’s when your desparate. So use your well visits and check in with your physician!

Have your blood work done before your appointment making sure that any age appropriate screenings are on the lab request.Once the results are in, have a forward discussion about the results with your primary care physician.Well Check

Women need to schedule and complete their mammograms and annual GYN appointments. Men and women, both, need to make certain to talk about all the issues effecting your daily life. Let your doctor know about muscle issues, vision changes, sleep patterns and additional stresses that may be going on…really, don’t just show up and tell them that all is “good” if you have changes that should be explored or documented. Well visits are about prevention and early detection of disease.

Let your doctor know what’s going on with you and have an in depth discussion!
You are responsible for your healthy future! Create an open communication policy with your doctors, send the blood work results to all the front line physicians of your care, don’t assume they’ll receive them from the “office fairies.” Also, remember to make the follow-up call to let your doctor know if the action plans made with him/her are working.

Suggestion: If you are good to go for 2012 with your appointments then drop what your’re doing and schedule your well visits for 2013 now…just get those appointments on the books before time gets away from you.

Take care and Live well!

You really get “it” & I am so glad that you do

Hello my friends, I really do apologize for being so long away from the blog!  It has been a summer of maintaining balance for me as there have been some bumpy roads to navigate emotionally and physically…not really an excuse to leave you all hanging out there, wondering where I have been; however, since this blog is really about controllable lifestyle issues, it has been great to know that I could create my own balance & take some personal pressure off by letting “the blog” roll in forward motion without my constant attention.  I really appreciate the fact that YOU GET IT!! THANK YOU!

Below is a quick article post about Gratitude from INC Magazine’s, inc.com author, Geoffrey James.  Funny, it rhymes with Attitude, and it can make or break your vision, your mission of living a better life or your ability to see past the nose on your very own face!

Story, quick reflection: Once a giant tree fell into my (new to me) house while my family & I were inside. Later a friend & neighbor said to me that  I was so ‘unlucky’. Silly, but I thought that it was  strange to think that I could still be standing there and be ‘unlucky’- no one was hurt, and I was so grateful for that!  I appreciated her sympathy for the situation but reminded her that it was “all good.” Things happen, find the good & give thanks for that good! 

Be glad, be thankful and live in forward motion! The post takes less than 5 minutes to read & is the

True Secret to Sucess (It’s Not What You Think)  Enjoy!

If you’re not exercising this emotional muscle, you’re probably setting yourself up for failure.

Box Car Racing

I’m utterly convinced that the key to lifelong success is the regular exercise of a single emotional muscle: gratitude.

People who approach life with a sense of gratitude are constantly aware of what’s wonderful in their life. Because they enjoy the fruits of their successes, they seek out more success. And when things don’t go as planned, people who are grateful can put failure into perspective.

By contrast, people who lack gratitude are never truly happy. If they succeed at a task, they don’t enjoy it. For them, a string of successes is like trying to fill a bucket with a huge leak in the bottom. And failure invariably makes them bitter, angry, and discouraged.

Therefore, if you want to be successful, you need to feel more gratitude. Fortunately, gratitude, like most emotions, is like a muscle: The more you use it, the stronger and more resilient it becomes.

Practice Nightly

The best time to exercise gratitude is just before bed. Take out your tablet (electronic or otherwise) and record the events of the day that created positive emotions, either in you or in those around you.

Did you help somebody solve a problem? Write it down. Did you connect with a colleague or friend? Write it down. Did you make somebody smile? Write it down.

What you’re doing is “programming your brain” to view your day more positively. You’re throwing mental focus on what worked well, and shrugging off what didn’t. As a result, you’ll sleep better, and you’ll wake up more refreshed.

Reprogramming Your Brain

More important, you’re also programming your brain to notice even more reasons to feel gratitude. You’ll quickly discover that even a “bad day” is full of moments that are worthy of gratitude. Success becomes sweeter; failure, less sour.

The more regularly you practice this exercise, the stronger its effects.

Over time, your “gratitude muscle” will become so strong that you’ll attract more success into your life, not to mention greater numbers of successful (i.e., grateful) people. You’ll also find yourself thanking people more often. That’s good for you and for them, too.

This method works. If you don’t believe me, try it for at least a week. You’ll be amazed at what a huge difference it makes.

“True Secret to Success: Gratitude” http://www.inc.com/geoffrey-james/gratitude-true-secret-to-success.html?nav=next

Small, Medium or Large?

My 5th grader really wanted to stop by McDonald’s for a Frozen Lemonade. She had asked a couple of times over a couple of days if we could get one, so when we were out running errands I said, “Hey, let’s get a treat!” and in we went to McDonald’s.

The server asked her what she wanted and she told him, “Strawberry Lemonade, please.”  His next question was, “What size would you like?”

She looked at me for approval of possibly the biggest size they had, and I simply asked her if she understood that this was a treat…she replied, “Yes!” So my next question was, what size belly do you want from your treats?  The McD server said, “Wow, that’s good,” and so I thought I’d share it with you…

She ordered a small and was thrilled…even the smalls are pretty big.  It was more than enough for her, in fact she didn’t even finish it because it was so sweet!  I ask myself, my children and my clients questions based in reality because that is where we need to focus our restraint when it comes to “treats”. I want my children to understand not only what they’re eating, but why.  Seize the teachable moment, teach enjoyment over quantity. I don’t constantly throw it out there like that, but the moment presented itself well.

So the next time a server asks you about portion size, think: How do I like my belly…small, medium or large?

What’s on the agenda for the day?

I love when people write books about important theories of exercise as long as they make good, common sense.   Movement is so important, you don’t have to be a marathon runner to feel healthy about your lifestyle, I have always asserted this theory. Just get up and get out each day! Walk, dance, ride, toss a ball or go for a swim…it’s all good. Exercise stirs the spirit, adds great energy to your life and brings on the happy! Sitting around all day, in school, at work or all weekend long just isn’t good for your body.  You can probably feel the kink in your lower back, aching calves and strained computer eyes! You can also feel the aggression in your emotions from pent up energy and the unused natural desire to move about throughout the day.

Thanks to Gretchen Reynolds, author of this great book, The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter & Live Longer, for putting some simple truths out there for everyone. Exercise does not always have to equal weight loss. Exercise is about movement and pleasure from the innate desire of humans not to be sedentary.  Sitting brings physiological changes that are not good for a body which in turns promotes the chronic diseases plaguing so many of our friends and family!

Maybe I should write a book too? Anyway, here is her link to an interview on NYTimes.com. Ok, enough reading, head outside!



Food Additives

I stumbled across this link to a list with explanations of food additives. So if you munch on bagged items or prepackaged goods, here are some of the items you may see on the ingredients list and note what to avoid. It’s from the Center for Science for the Public Interest website.

Remember that shopping for foods without labels, creating your menu from scratch recipes and eating foods with labels where you recognize all the ingredients in the list is the best advise I can give for the best way to feed your body in order for it to digest what you’ve given it and serve you well as you move in forward motion!

Take care. Be well. Fast foward 5 years: Why did Walgreen’s steel this tag line from me?? Just saying, impact is important. To be consulted would be nice.

And the Oscar goes to

Undefeated …a movie about a stellar attitude.

A coach who believes in being a good coach, not for reasons of winning games, but because he recognizes his need to live well in forward motion and change the outcome. The remarkable experiences for the lives that are effected by wonderful, kind attitudes is evident in this story, as is likely evident in so many of our stories. See this movie…


you will enjoy and appreciate it on every level, guaranteed.

Just click and read

This is a great article about the consequences of putting off activity for too long. It’s a quick read,  I encourage everyone to take a minute and click over to The NY Times via this  link: Why It’s So Important to Keep Moving By GRETCHEN REYNOLDS | February 29, 2012, 12:01 am




No action is to small if it improves your lifestyle

Set a new standard for yourself with spring activity! Reflect on where you are in your life and what you are doing for yourself through lifestyle. Now, create a vision of a better lifestyle for yourself. Set an action goal for an improving your current lifestyle.

Examples: ‘I will meditate for 10 solid minutes each day’ or ‘I will walk 4 times each week after dinner with someone in my family or with a friend’ or ‘ I will jump rope on my off days for an extra 20 minutes after I walk’ or ‘I will march in place while I watch American Idol’ or ‘I will eat 2 more vegetable servings every day then I already do now.’

Go ahead, make it zany, make it fun! Use the things you already do and build on  success, or simply add a little bit of ‘something different’ to your routine just to spice it up and improve your daily actions. It’s all good.

Log your actions

NEXT: Make an ACTION PLAN for achieving that goal.

Action Plan Example: Set the alarm on your ‘phone calender’ for each walking date. Make it a “repeating alarm” so it goes off after the dinner hour on the nights you intend to walk. It will become a new healthy habit. The same holds true if you will be jumping rope, put the action into or on the calender so the alarm reminds you to add ‘this action’ before finishing your workout. For all the ‘Idol Walkers’ out there (no pun intended), you must tell several family members or friends who will remind you (aka: ‘NAG’) and hold you accountable.  Maybe you can get someone else to join in too? A vision of making healthier dietary choices? Spread the word to your family, friends or roommates who will support your decisions in forward motion.

Setting a goal is fine. Making an Action Plan for specific goals is critical for success! Action Plans create new habits. Log your success each time you complete your action. Charting daily fitness and nutrition is the best way to follow up with yourself when it comes to staying on task for a healthier lifestyle. Take notes and watch the progress of better choices over time.

Share your vision …come on, let’s hear what you are going to do for yourself in forward motion this spring!

Work-Life Balance?

Are you struggling to find the Work-Life balance that
everyone keeps talking about? Career, work, family obligations and family fun
too? Where is the time for you?

If this sounds familiar then it is time to take a deep
breath and give yourself a break! Life moves at the speed of light nowadays. We
all work and run off to some game or event that doesn’t even sound like fun because
there are so many other things you “should” be doing…STOP, breath deep and look
around! Enjoying the moment you are in will help the feelings of overwhelming commitment.

I have noticed that the cars are simply flying down my
street faster than ever.  This bothers me because I know that if an accident happens no time will be saved and it could even be worse.  Struggling with
balance first takes recognition that you are overwhelmed. Second, it takes inner commitment to your own desire to be in balance (aka:
you can’t do everything!)  and recognize that you have to let some things go.
Third, and most important, it takes an active ability to work toward balance.

Go for a jog when you get home, walk with your children after dinner, sit on the front porch and enjoy your neighborhood.  These same balancing acts can be applied at work: take a ten minute walk with a friend and talk about music or movies or find the picnic bench (you used to know where it was) for lunch once each week.

While performing these five and ten minute balancing acts, leave your phone, or whatever you choice of connectivity is, at your desk, in your purse, in a drawer or anywhere that is away from you because you need the opportunity to refocuss on yourself. This practice will bring a better sense of wellbeing and help with your work-life balance.

Boxing Gloves On…here, let me help you with that!

Because life is full of unknowns- why not pay it forward?
I post this today for my brother-in-law, who I’ve known as my brother, nearly my entire life…he is a strong man and a true fighter now living in forward motion!
You may have checked in a few weeks ago when I was blogging about my brother-in-law’s bike accident story ,and I wanted to give you an update on his condition.

Support comes in many forms

He has a very aggressive and horrible leukemia even by other patients’ standards of the crappy things that happen when you find out you have cancer. He has been fighting like a heavy weight boxer for several weeks now and continues to do so.  Cancer is survivable for so many folks nowadays! As he makes his way through all of the very aggressive treatments available, he will have a shot at full recovery with a ‘stem cell transplant’!  It’s not as invasive as a bone marrow transplant and requires only a monitored blood bank donation…please, check out the link below for more information, share the link below & spread the word!

Did you know that only 1 in every 595 anonymous donors actually matches for marrow or stem cell donation? This is life saving and it’s easy! Improving the odds is simply a matter of adding folks like you to the donor list!!  Again, this is a life saving, fairly simple procedure as far as life saving procedure’s go, so just check it out, think about it. If you help someone else put their boxing gloves on then their chances are so much better for winning their fight! Be The Match Registry – National Marrow Donor Program.
Official Site. Get More Information.