The Healthy CEO - Physical, Relational & Financial Wellness

Stepping Ancestors

2009-06-15T09:01:00.000-07:00

I commented a couple of weeks ago about the Global Corporate Challenge that my office is participating in. (Read below for more detail.) A number of the team members have been discussing the "awareness" they now have about how many steps they are taking each day. They are chatting over the water cooler or on email about how far they are parking from the airport terminal or the office or supermarket to increase their daily step count. I believe this "shift" in awareness is essential to achieving the goal of 10,000 steps a day (and more!) We've become accustomed to driving everywhere. We get frustrated if we don't get the parking spot right in front of the video store, we jockey for position in front of the school so that our kids walk less than 25 steps to the front door. Heck, we even try to get the closest spot in front of the gym where we go to work out! Take this challenge for the next 21 days: Wherever you go - park as far from the entrance as you can, give your kids the opportunity for a brisk walk by dropping them at the corner of the block, walk to the mailbox, do a lap around your office building before going in. Below is a copy of the "Health Tip of the Week" from Shane Bilsborough at Global Corporate Challenge. Shane has some surprising revelations and statistics about just how many steps we've lost over the centuries:

"For many of us, the seated nature of our jobs has the potential to slowly decrease our daily energy expenditure. In fact, this rapid decline in activity has ensured the average office person now takes about 3,500 walking steps a day. We know that estimates of hunter-gatherer walking steps were around 30,000, while some like the current day hunter-gatherers, the Masai, are in the vicinity of 50,000 - 60,000. Records of activity levels during the 15th century show 15km (9mi) or 23,500 daily walking steps and they remained very high until the 1950's. The level of chronic disease facing today's Western society was virtually absent until the 1900's then tracking upward in direct relation to declining physical activity. So, while the vast majority of us will never be able to sustain 30,000 walking steps per day, we can maintain 10,000 and the occasional 15-20,000 to dramatically offset many chronic diseases, make us feel better, and help live healthy, happy lives."
Shane Bilsborough MSc (Human Nutrition) Global Corporate Challenge 2009 Newsletter

Corporate Wellness Programs - Worth the effort?

2009-06-08T13:21:00.000-07:00

"If people are truly their "most valuable asset," why aren’t more organizations creating work environments that contribute to the health and well-being of their workers? Why is there an ongoing debate on the necessity of addressing the wellness of workers when there seems to be ample evidence that organizations that create a positive work environment are more successful?"
Health Promotion Programs at Work: A Frivolous Cost or a Sound Investment? Conference Board of Canada October 2002

Good question. Research indicates that the reason why many corporations don't adopt a corporate wellness program is because of the fear of the resources (time and money) that it will consume. But consider these statistics:

Canada Life in Toronto showed a return on investment of $3.40 on each corporate dollar invested on reduced turnover, productivity gains and decreased medical claims;

For $30 per person, the Bank of America conducted a health promotion program for retirees. Insurance claims were reduced by an average of $164 per year while costs for the control group increased by $15!

BC Hydro employees enrolled in a work-sponsored fitness program had a turnover rate of 3.5% compared with the company average of 10.3%.

Prudential Insurance reports that the company's major medical costs dropped from $574 to $312 for each participant in their wellness program.

Coors Brewing Co. reported that for each dollar spent on their Corporate Wellness Program, they saw a $5.50 return, and the employees who participated reduced their absentee rate by 18%.

Corporate Wellness Programs are showing an ROI (return on investment) of anywhere between $3 to $10 for every dollar invested. Employees are getting healthier, stronger, smarter and they are more committed, more productive, less stressed and report a healthier work/life balance.

So is it worth the extra time and effort? The bottom line says it is. For help on getting started email me at info@thehealthyceo.com.

The Healthy CEO Team enters the Global Corporate Challenge 2009!

2009-05-29T11:16:00.000-07:00

I'm excited to share with you a new health initiative that we have undertaken at The Healthy CEO offices. We've joined the Global Corporate Challenge (http://www.gettheworldmoving.com/) along with almost 8500 teams and nearly 60,000 people from countries across the world. Global Corporate Challenge is a 125 day health and wellbeing program that encourages employees, and workplaces to become, and stay active. Companies develop teams of seven and each teammember receives an embossed backpack with lots of goodies inside including two pedometers. Participants wear their pedometer everyday and log their steps on the GCC website the next day. Teams encourage and support each other and the website is an incredible virtual journey logging team's steps across the globe, complete with stunning pictures and facts on the foods and culture of the locations traversed. This year's global challenge began on May 21. The goal of the challenge is to encourage individuals and in this particular challenge, often sedentary corporate employees to get up, get moving, and develop life long healthy habits. I will keep you posted as to our progress, but you can check it for yourself by logging on as a spectator at http://www.gcc2009.com/

Hope to see you in the challenge next year!

NAOSH Week

2009-05-04T12:09:00.000-07:00

I was lucky enough to use my frequent flyer pass to board early on the morning flight to Vegas this past weekend. It gave me the opportunity to settle in and "people watch" for a bit and I noticed that a number of my seatmates were quite young, students probably, looking for a few days of fun before beginning their summer jobs. I thought about what kind of work they would be engaging in over the months ahead. Some would perhaps be working in their chosen field while others would be entering an occupation or organization completely unfamiliar.

This is North American Occupational Safety and Health Week (NAOSH) and the theme this year is "Making it home safely at the end of each work week". I pondered the challenges and responsibilities that come with hiring a student. For many students, this may be their first "real" job and the pressure and anxiety is enormous. But for the business, the pressure may be equal considering the risk of a new hire and the legislation governing health and safety. What experienced workers may take for granted: mopping up spills immediately, washing hands, the correct lifting of boxes, many new and young workers will need to be taught. Experienced or seasoned employees may become complacent in their attention to health and safety but we need to remind them to be aware of the importance of safety when training or mentoring youth.

Remembering that a team is only as strong as it's weakest link, taking some time with new employees to emphasize the company's commitment to health and safety, outlining individual responsibilities, and making safety procedures available and visible will contribute to the health and safety of all. In any occupation, taking time to stretch, making time for refreshment and reducing stress are important. Supervisory oversight is probably the most imporant factor, and encouraging new employees in the reporting of worksite hazards or injuries develops a personal responsibility mindset that will reduce liability and accidents. Let's all make it home safely at the end of the work week.

Happy Easter

2009-04-13T17:44:00.000-07:00

Easter has many traditions from decorating eggs, to the Easter egg hunt, and of course chocolate. Chocolate in moderation can actually have health benefits for you. Chocolate is high in heart healthy flavenoids, it also contains essential trace elements and nutrients such as iron, calcium, and potassium as well as vitamins A, B1, C, D, and E. It can also produce antioxidants which help remove free radicals in the body, substances that have been shown to increase the effects of aging and certain cancers.

Cocoa is one of the main ingredients in chocolate and is the highest natural source of magnesium which is beneficial for the cardiovascular system and in decreasing hypertension. Chocolate has also been shown to raise the body's "feel good" hormone, serotonin. Good dark chocolate that is high in cocoa solids (70% or more) is the best choice to feed that chocolate craving. As with anything, make sure your chocolate consumption is in moderation; be sure to balance your intake of calories by reducing them elsewhere if you choose to indulge. Remember, even dark chocolate has a high sugar content which can lead to tooth decay and weight gain.

Social Networking Websites

2009-04-02T16:16:00.000-07:00

Recently I "got connected" and signed up for accounts on social networking website Facebook (www.facebook.com) and business networking website LinkedIn (www.linkedin.com). These sites are a great way to reconnect with, keep up to date with or make new contacts. LinkedIn can introduce new business contacts and promote awareness of your business to people outside of your current contact list. Also you can post positions and search for potential candidates.

Check out my pages; see you on the net.

Earth Hour 2009

2009-03-28T19:01:00.000-07:00

Did you know...

... increased levels of air pollution have been shown to have cardiovascular effects such as alterations in blood pressure and faster progression of Coronary Artery Disease, not to mention the other effects the environment can have on your physical wellness. (Journal of the American College of Cardiology 52(9), 719-726),

Today at 8:30pm for one hour everyone around the world is encouraged to participate in Earth Hour. An hour to reduce your carbon footprint by going lights out. Check out the website http://www.earthhour.org/home.

I’ve decided to spend the hour playing board games with my family and working on my relational wellness, what a way to reduce health risk and build on wellness.

What will you be doing?

Simkhochich, B. Kleinman, M. & Kloner, R.A. (2008). Air pollution in Cardiovascular injury: epidemiology, toxicology and Mechanisms. Journal of the American College of Cardiology. 52(9), 719-726

Healthy Heart - Healthy Living

2009-02-24T15:11:00.000-08:00

"I was experiencing shortness of breath. I put it out of my mind and chalked it up to lack of exercise. Walking to and from conference sessions I was giving that day, my breathing got worse. Given my obvious intelligence, professionalism and medical prowess, I responded to the situation in an entirely appropriate manner. I ignored it."

That was a few years back. It was this experience that when I finally addressed it (thanks to the persistence of my loving wife) drove me to the realization that I had to lose weight, get in shape and take responsibility for my own health before it was too late. The paragraph above is now the first one in the preface to my book, The Healthy CEO. February is Heart Month, and it is a particularly special month for me because it is when I take the time to reflect on my own experience and the reasons for doing what I do; motivating others to take responsibility for their own wellness and become the CEO of their Health.

It is a special month for the folks at the Heart and Stroke Foundation as well and I hope you will join me in recognizing their hard work and dedication to saving lives and preventing heart and stroke. Their website http://www.heartandstroke.ca/ is loaded with all kinds of tips and ideas for healthy living including strategies for preventing heart disease, living with heart disease and even heart healthy recipes. Show your heart this month, make a donation, wear a red dress, log on to their website and get some tips for living a healthier, happier life. Put your heart in it.

Cell Phone Health

2009-01-19T12:23:00.000-08:00

How about a New Year's resolution to make healthier choices regarding our cell phone use? Our safety and often that of our children riding in the car seats behind us, depends on our alertness and defensive driving skills. A recent study by the Insurance Institute for Highway Safety provides evidence of the effects of cell phone use on injury crashes. IIHS revealed that drivers using phones are four times as likely to get into crashes serious enough to injure themselves. And in case you are thinking that those statistics apply only to certain age, gender or racial groups, think again. There was no statistical difference between any of these groups. Additionally, implementing hands free technology doesn't decrease the risk. The bottom line is distraction - we need all pistons firing while we are at the wheel.

There is some evidence to suggest that cell phone use is potentially harmful to our overall health, and particularly to the health of developing children. I encourage you to research more on this topic and talk about safe cell phone use with your kids. There may be some simple solutions - check out: mybiopro.com/safecellphonenow for further information.

And finally, how is our cell phone use affecting our relationships? Do you find yourself checking your blackberry at dinner with your spouse or at the kids soccer game? Unless you are on-call, why not leave it on the charger and focus on the things that really matter? You deserve it and so do they.

New partnership for my health

2008-10-08T10:41:00.000-07:00

Hello there, I'm pleased and excited to announce a partnership with Smith-Reid Laboratories, a leading provider of customized nutrition based on their revolutionary NutriTest®.

The NutriTest is a helpful tool for people wanting to know more about their specific nutritional needs. It's recommended that all adults take a multi-vitamin daily, but how can the typical one-size-fits-all multi-vitamins sold in drug stores be right for everyone? Through my partnership, those interested in physical wellness now have access to a customized supplement based on a scientific, evidence-based nutritional assessment, so now people of all ages, body types, diets, and activity levels can be more confident they'll get the vitamins and minerals their bodies need to achieve optimal health. The NutriTest® and Customized Multi-Vitamins perfectly compliment my approach to physical wellness.

After years using this logical approach to supplements, my cardiac risk fell from a moderate high of 18% to a low of 1.7%. It's working for me and it's nice to know that there are more choices out in the Vitamin world.

World Heart Day September 28th

2008-09-16T07:39:00.000-07:00

World Heart Day is September 28th- how hard is your heart pumping?

Many people are nervous about all the bad foods they ingested in their 20's coming back and attacking them in their forties. While it's true that what you ingest when you are young plays a significant role in your health in later years- don't despair. It's never too late to get into shape. It's important to visit your practitioner before starting any health regimen so that you know what your body can handle. Of course cutting back on sweets, fast foods, and caffeine are all something you can do on your own.
Remember my 9 self-assessment factors to a healthy lifestyle:
1. body composition
2. level of exercise
3. quality of nutrition
4. dental care
5. sleep patterns
6. stress level ( VERY important)
7. capacity for leisure
8. mental state
9. substance abuse

You need to assume responsibility and find motivation to succeed in a better, healthy lifestyle.
So get moving, enlist support and build in some rewards- you'll be happy you did.
Your heart is what keeps you going- take care of it!!

Customs and my VISA application

2008-08-13T07:23:00.000-07:00

So my Temporary VISA needed to be renewed. After taking great pains to get all the paper work in order, I presented for my interview. I made one small error in the process and this was not looked upon kindly by the Border officers. the problem was resolved by using my receptive communication skills. I acknowledged the speaker by maintaining eye contact, kept my body turned to the speaker and gave verbal cues and nods to show engagement. I resisted the temptation to prematurely frame my response ( Didn't interrupt). Lastly, I checked for understanding by paraphrasing what I heard.

Communication is about mutual understanding, even with Border Patrol Officers and now I am happily presenting in New York today!

My Daughter's Wedding

2008-08-05T13:42:00.000-07:00

I just married off daughter number 2. With the setting being outdoors in the Canadian Rockies at the Fairmont Jasper Park Lodge, even the weatherman got it right. Weddings are always an interesting time to look at family of origin dynamics. We come into relationships with expectations and our own set of unwritten rules for what relationships should look like. Values play a major role in the success of long term relationships. Each person also have assumptions about the roles each partner is to play in the relationship.

It was a great wedding and great time for reflection on relational wellness.

Do weddings bring that kind of introspection out in you?

The Capacity for Leisure

2008-07-25T09:48:00.000-07:00

Closely tied to stress is how often you take downtime.
On a recent long trip by air I had to change planes in Toronto.
After clearing customs, and the endless lines at security, I arrived at my gate early and the flight was delayed. I thought should I crack open the lap top and get some work done or just cool down?
Next to the gate was a booth offering manicures. I'd never indulged in one before, but I thought but what the heck I'll try something new!
Not only did my garden traumatized nails need some work, but the event was unbelievably relaxing and it just took 20 minutes.

Are there other travelers, particularly men who have enjoyed such a short, but wonderful leisure activity?

Summer and sleep patterns

2008-07-22T14:18:00.000-07:00

In the summer the temperature can cause havoc to your sleeping patterns. Some nights it's too warm, and others too cold. Chances are you aren't getting enough sleep. If you're under pressure or facing a deadline, sleep is likely the first thing you let fall by the wayside.

Yet sleep or lack of it, affects our performance in all areas of life. Reduced quality or quantity of sleep contributes to a significant lapse in productivity, alertness and cognititive ability, and increases the risk of injury due to falls, for example. It can also cause friction in relationships becuase of increased irritability and, in the case of some sleep disorders, secondhand sleep disturbance. Untreated sleep disorders are associated with serious medical conditions, such as high blood pressure, heart disease, stoke, obesity, and psychiatric and mood disorders.

How much sleep do you need?

Aah, now that's a mystery- it will vary with individuals but the average adult requires between seven and eight hours of quality sleep in every 24 hour period.

So turn on those fans or air conditioning and try to get some quality sleep-you'll feel better in the long run!

Sun protection in your vehicle

2008-07-21T13:50:00.001-07:00

The other day a friend of mine drove home from a weekend trip (it took about 4 hours)and remarked that he felt extremely hot when he went to bed that night. He was surprised when he realized that he had a second degree sunburn on his arm and shoulder

He remarked "Well how did I get that? It was cloudy out." I asked him if he had put any sunscreen on before he drove. "No, I was in my car the whole time- I didn't think I would need it."

This is a common misconception about the sunburn. You CAN get a sunburn in your car, and you certainly can receive one when it's cloudy. Remember, that arm you stick out the window on your drive home is also at risk!

Here are some sun facts for you!

If you are outside or in your car for long periods of time between 10:00am and 4:00pm- you are at risk from the sun- even if it's cloudy. 50%-80% of the sun's rays go through the clouds and can reach swimmers at least one foot below the surface of the water!!

Check to see if any medications you take react with the sun- these can increase your chances of severe sunburn or even skin cancer

Reflections of sunlight from water, snow and through car windows can cause sunburn- protect your skin with suntan lotion and your eyes with sunglasses

Carry some aloe vera lotion and apply mosturizer 3 times a day to a burn- it will cool your skin down and aid in healing

Many people don't realize how quickly a burn can occur. A tan is the skin trying to shield itself from skin damage. Sure it may look pretty nice if you normally have pasty skin, but really you are aging your skin everytime you recieve a suntan. Things to think about!

Captial Ex- staying healthy while enjoying the fun

2008-07-18T06:23:00.000-07:00

Aaah, the smell of deep fried chocolate bars, popcorn, candied apples, and cotton candy. You've just entered the Capital Ex fairgrounds and temptation is all around you! Here are few tips to make your visit to the event a fun one!

Protect yourself from the sun- wear protective clothing and sunscreen- take a tube in your bag, and make sure to step inside every so often to cool yourself down
Drink plenty of water- pack a small aluminum thermos- you can find really cool ones these days, and keep yourself hydrated
Make sure you eat a good breakfast, a decent lunch, and try to resist filling up on all those sweets! Grab a steaming hot corn on the cob as a snack to keep your body going to enjoy all those rides and exhibits
Pace yourself. Take time to stop and rest while you are walking around the grounds. It's okay to take a break
Don't eat sweets and get on those rides immediately - I've seen the results of that- not pretty!
Wear comfortable shoes- no flip flops. Try something with some arch support, and tie your shoelaces- you don't want something catching on a ride!
If you are going to listen to some of the bands, consider a pair of earplugs to dim the sound slightly- protecting your eardrums from permanent damage. All the sound engineers wear them!
Be prepared for wasps and other biting insects- especially near garbage cans- carry some soothing bite/itch medication or an epipen if needed.
Most of all enjoy yourself at this fun event

Have a great weekend!
Cheers,
Larry

Keys to Conflict Resolution

2008-07-17T11:28:00.000-07:00

People focused on conflict resolution have the courage to face issues head on, but do so carefully. There exists underlying goodwill-an attitude of wanting to invest in the good of the relationship, careing for the other person and seeking understanding and reconciliation- more than a defensive spirit that needs to get its own way. Keys to effective conflict resolution include the following:

finding the appropriate time; waiting for or even scheduling a time when there won't be distractions

focusing on areas where there is already agreement

assuming the best intentions from the other person in what is said and what they want for the relationship

managing negative emotions

practicing good communication skills

committing to a positive outcome for both

desiring to reconnect more than to "win" with a postrure that says "I can agree to disagree even if we don't come to see eye to eye"

deciding to forgive and move on if the best attempts at reconciliation fail

How are you at conflict management? Can you think of issues at your work or in your personal life right now that are unresolved? What will you do about them?

For a more detailed look at conflict check out The Healthy CEO- chapter 4! available on my website under Purchase!

When the weather is blah

2008-07-16T10:00:00.001-07:00

When the weather is not at its best, many people resort to staying inside- which means they either eat more, sit more, or sleep more. No one wants to strap on their jogging shoes in the rain. How can you combat the rainy weather blues?

1. Turn off the TV and put on some fun music, or an excercise dvd

2. Have 12 almonds and go up and down some stairs- you can achieve 10,000 steps in your house!

3. Clean your house- yes I know it's not the most fun thing to do, but it keeps you up and moving- and the end result is a great place for you to enjoy your leisure time.

What do you like to do on rainy days?

Enter the Ultimate Getaway Contest by signing up for my newsletter- lots of prizes every month- to help you achieve your physical, relational, and financial wellness!

Conflict Management

2008-07-14T09:21:00.000-07:00

Good communication goes a long way in preventing disputes, but there are as many ways of looking at the world as there are people in it. Disagreement is inevitable. Few of us relish dealing with disagreements or the conflict that may ensue, but when relationships clash-and they will-having good conflict management skills can make all the difference between good resolution and emotional escalation.

Some CEOs have a hard time knowing how to deal with relational conflict in their personal lives. In business, it’s appropriate to compete: to outsmart and out-argue rivals. Dealing with conflict is about securing a “win”. However, when conflict arises in personal relationships, the goal needs to be “win-win”. It’s not easy for every CEO to shift gears and meet the demands of their personal relationships in this way. It requires a different skill set.

Different Approaches To Conflict

Denial or Avoidance: Some people avoid conflict altogether. They tend to lack the communications skills necessary to promote mutual understanding in the first place. Preferring to keep everything pleasant on the surface, even if it means denying reality, which is entirely different from optimism, conflict avoiders would rather let issues go unresolved than risk having to deal with a potentially messy situation. You would rather pretend nothing was wrong than risk running into an obstacle that couldn’t be overcome. Over time, small problems both with health and in relationships will be come critical issues simply because you don’t want to face them sooner.

Stay tuned for more on approaches to conflict- and check out chapter 4 of my book The Healthy CEO for relational wellness

Approaches to Conflict Part Two

2008-07-13T08:11:00.000-07:00

Surrender- People who feel threatened by conflict or who lack self-awareness or confidence may simply give in no matter what in order to “keep peace”. This lack of integrity will usually lead to resentment on the part of the person giving in and ultimately contributes nothing to resolving issues or staying relationally connected.

Passive aggression- This is another form of avoidance, but it deflects rather than denies the issue. The passive-aggressive person might make someone ‘pay’ in subtle ways like giving them the ‘silent treatment,’ rolling their eyes, deliberately making the other person’s life difficult or using manipulation, such as taking on the role of the ‘victim’. If the other person isn’t aware of this dynamic, he or she might take undue responsibility for the entire problem or be tempted to drop the matter entirely in an effort to restore peace. But not facing what’s really going on only allows the conflict to go underground and continue to fester.

Keep reading the Blog and find out the KEYS to SOLVING Conflict Resolution!
Can’t Wait? Check out my book the Healthy CEO- your guide to physical, relational, and financial wellness!

Focusing Your Financial Wellness Goals

2008-07-11T07:09:00.000-07:00

With all the spending you’ll be doing this summer, reducing your debt, or eliminating it, it that’s a a possibility for you is a longer-term goal that makes sense. If you want to begin by tackling your credit card debt, you may lay out the following action steps:

This evening I will gather all of my credit card bills and calculate exactly how much I owe on each cared and at what interest rate.
Tonight I will also check out a reliable website such as Bankrate.com and compare the interest rates on my cards to current rates offered by other credit card companies.
Tomorrow I will call my credit card companies and ask for a reduction in my interest rates.
By the end of the month, I will consolidate my debt-either by transferring my credit card balances to one card with a lower interest rate or by taking out a line of credit to pay all the credit card debt at once.
Every month I will make more than the minimum payment on each card and make the largest payment on the card with the highest interest rate.
When paying for incidental expenses such as clothes, restaurant meals, entertainment and house wares, I will use cash or debit instead of credit.
Once I’ve paid off my credit cards, I will keep one in my wallet for exceptional expenses and cut the rest up.

Every one of these actions steps, taken on its own, may seem too small to have any significant impact on your debt load; however, taken together, these actions can make a huge difference.

Try it today and let me know how you are doing!!

For more financial tips, check out Chapter 8 of The Healthy CEO

Healthy Snacks for Summer

2008-07-10T06:31:00.000-07:00

Hungry?

Why not reach for a Vegetable or Fruit instead of that packet of chips or a candy bar?A diet rich in fruits and vegetables can combat cardiovascular disease and protect against the onset of a variety of cancers and other diseases. Cruciferous vegetables-like broccoli, Brussels sprouts, cabbage, and cauliflower-help prevent cancer. Flavonoids are powerful antioxidants and anti-inflammatory substances found in plant foods such as grapes, berries, onions and tomatoes. (They’re also in black and green tea and red wine,) In addition, fruits and vegetables are an excellent source of fiber, vitamins and minerals. Sampling a wide variety will ensure you get the full spectrum of available nutrients.

If you must have a sweet tooth, add a little peanut butter onto a stick of celery, and top with rice krispies- crunchy and yummy for you and your family!

Relish Your Physical Wellnes Goals

2008-07-09T09:04:00.000-07:00

When the shorts and t-shirts come out in the summer, a lot of people suddenly realize that they want to get in shape. They look at themselves and say “man I really should get into shape” but in saying that, some of them expect results immediately.
How do you set up healthy goals that are achievable?
Well, one way is to:

Tailor Your Goals To Fit You (not the other guy racing a marathon- unless you want to be in one!)
For your goals to be meaningful, they should be tailored to your needs and personality. You could have the same larger goal-“I want to eat better” as someone else, but have slightly different smaller goals. Depending on where you’re at, eating better might mean less salt, more fiber, less eating on the run-or even eating more if you’re underweight. You may want to learn some new cooking methods or recipes, or research quick-but-healthy restaurants or shopping options-whichever best fits your lifestyle. Your goals might also be set within a tighter or broader time span.

When setting your goals, you need to be honest with yourself and introduce challenges while keeping the adjustments realistic. For example, the timeframe of a week is wise if you know you want to make significant lifestyle changes but aren’t sure what impact the changes will actually have. In a week, you can learn a lot about what works, what doesn’t and how to adjust the next set of goals accordingly. The next goal-setting session might cover a lengthier period given your new experiential sight. Experience will teach you how to further tailor your goals.

For more on Making goals Realistic and Building in Fun, check out Chapter 3 in my book The Healthy CEO!

Summer and Rest

2008-07-08T08:30:00.000-07:00

Summer can indeed be filled with busy on the go activities, but it's important to remember one of the components for keeping your stress level low and your physical wellness high.
Rest.
This is the cessation of physical activity. Sleep is an obvious way to rest, but there are others. Sitting in your backyard with a magazine or an escapist novel, working on a jigsaw puzzle at your coffee table, soaking in a warm bath, watching a football game or favourite movie, being pampered at the spa or enjoying a relaxing massage-these are all ways you can slow down physically and let your body refuel in ways that are highly enjoyable.
What's your secret to achieving rest this summer?