Monthly Archives: January 2012

How To Hold Yourself Accountable

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Last Saturday, I gave a wellness seminar to a group of women at Uforia Studios. One of the topics we discussed was Attainable Goal Setting.

One of the questions I received was, “How do I hold myself accountable?” Great question … and often easier said than done. I’ve been listening to my followers on Twitter & Facebook this week as well, and they are asking similar questions.

The first question I have for you is “Are you keeping track of your goals?” Then, “are you writing stuff down on paper?” There is something powerful about implementing that additional sense. Don’t just hold your thoughts & dreams in your head … put them down on paper!

Now, hang that piece of paper up somewhere that you can see it every day. It reminds you of what you are working towards and keeps you focused!

The second tip I have for you is straight out of my Smart Girls Guide to Getting What You Want. If you want to hold yourself accountable, give yourself very specific deliverables. Don’t just say, “I want to run a marathon” or “I want to be CEO of my company.” Figure out a plan to get to the next level from where you are now. If you want to run a marathon and you are not already running races, start by signing up for a couple of 5Ks.

If you can buddy up with a friend who has a similar goal, this will give you an extra push to meet your goals because you are also supporting someone else. If not buddying up with one friend, how about a group? If you want to run a marathon, try joining one of the many running clubs out there. You’ll be with like-minded people who likely have a set day of the week, time, and route that they run. Problem solved!

Lastly, share your goals with your group of girl friends. Update your Facebook status, tweet, and blog about it. You will undoubtably get lots of “Likes”, a few comments, and plenty of support. I will happily be your first supporter … just share your goal with me! :-)

Go out there and get started. If you need help, ask for it! Never let the fear of striking out keep you from playing the game!!

The Science of Prevention

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The Science of Prevention
Do’s and Don’ts that Could Save Your Life!

Running, Exercising Outdoors

The key to living a healthy, balanced life is practicing prevention. Benjamin Franklin said, “an ounce of prevention is worth a pound of cure.”

If you are not already well versed in your family medical history, I can not stress the importance of having those conversations. If someone in your immediate family has a chronic illness like heart disease, high cholesterol, diabetes, or a history of cancer, this is something both you & your doctor should be aware of.

There are basically two types of inherited disease: single gene inheritance & multifactorial (or complex) inheritance. Examples of single gene inheritance are diseases like cystic fibrosis and sickle cell anemia. In those instances, there are no changes that you can make to your environment or you lifestyle to impact whether or not you will develop these diseases. Multifactorial inherited diseases are a different story. Examples of these are things like diabetes, high blood pressure, and even cancer. If you inherited a risk factor for one of these types of diseases, taking preventive steps in your life could be difference between developing the disease or not.

Having regular physicals with your health care provider & scheduling recommended preventive screenings for high blood pressure, high cholesterol, breast cancer, colorectal cancer, ovarian cancer, and even depression could save your life. Many of these diseases, when detected early, can be treated with medication or in some cases even with simple lifestyle changes like diet and exercise.

Other preventive measures that are important for a healthy lifestyle and in some cases could save your life include:

Not smoking
Getting to & maintaining a healthy weight
Being physically active
Consuming a healthy diet
Not drinking excessively

I’m curious … are there diseases that you know of that run in your family that you could prevent or help your children or loved ones prevent with these tips? Comment below & tell me about it.

If you can’t remember the last time you had that physical or “annual” mammogram, schedule it NOW! Then come back to this page and tell me, “I did it!”

I Have A Challenge For You! Are You Ready?

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I have a challenge for you! Are you ready?

Some of you have been following me for several months and are working very hard on your weight loss, work-life balance, and other healthy living goals.  I’m so excited and proud of the results you are seeing!  Yesterday I received emails and Facebook posts from 5 of you that said you had already lost 10 pounds in less than 30 days by just making small, simple changes! That is truly a reason to celebrate!

I started thinking of a way that I might be able to work with a select group of you and help you “cross over” to the next level.

What if we did a 10 DAY “EATING RIGHT” CHALLENGE?

You would have an accountability partner and create some AWESOME results?!

It’s only 10 days…  The more serious *YOU* are, the more amazing *YOUR* results will be!

Did I mention it’s FREE?!  All you have to do is LIKE Wellness Science on Facebook!

I’ve been talking to my clients who have already signed up for a 90-day customized scientifically-based Personalized Wellness Plan with me and most of them were up for the challenge!

Here is how it will work:

Early in the morning I’ll post your assignment on the Wellness Science Facebook page.  Each day you’ll have 1- assignment and an accountability partner to check in with.  Each day you’ll *DO* the one assignment. :-)

For example:

Day 1- Drink a glass of water before you pick up your lunch/eat lunch
Day 2- Replace white rice, pasta, or other starchy side with quinoa, barley, or brown rice

And so on…

If you are ready to take a HUGE STEP and are ready to do a 10 DAY CHALLENGE with me and other people just like you

JOIN US ON FACEBOOK NOW!

Here’s to your health!
Karen