Bundle

http://www.bundle.com/

Cost: Free

Bundle is an open platform (meaning that you can contribute to its content) that hosts lots of great financial information from prominent finance writers and other experts. It is free to sign up for an account and once you do, there are a ton of features that help you compare your spending, budget monthly expenses, and track your savings to a future goal. There is a wealth of financial data on the site that enables you to compare spending and saving habits of virtually every location in the country. The Bundle community is a great place to go if you have questions for debt experts, seek second opinions from peers, or are searching for up-to-date financial news.

Buxfer

http://www.buxfer.com/

Cost: Basic: Free, Plus: $3.99/month, Pro: $4.99

Buxfer offers easy online money management with the promise of security and the feature of multiple methods for storing your credentials. If you want, Buxfer will automatically log into your various online money portals and pull data from them for a nightly synching. No matter which account you choose, you will have access to features like split bills, mobile access, and automatic tagging; however, in order to have bill reminders, unlimited budgets, and balance projections, you’ll have to pay a monthly fee.

Clear Checkbook

http://www.clearcheckbook.com

Cost: Basic: Free, Premium: $4/month, $42/year

Clear Checkbook is basically the mother of all checking account ledgers. It’s an extremely easy-to-use site that helps you balance your checkbook online, track your spending, input your daily expenses, and set a budget with spending limits. One of the features the site promotes is that you can mark cleared transactions so you will always know if money has left your account and how much money you actually have. By upgrading to a premium account, you get custom features like a report tool, transaction histories, future balance projections and mass editing.

Mint

http://www.mint.com

Cost: Free

If you have heard of any of these online financial tools, you’ve probably heard of Mint. It has become quite popular due to its emphasis on user-friendliness and strong focus on automation. With Mint, you can track all your accounts—checking, savings, loans, investments—in one place, and the site will generate budgets and projections for you. It keeps the money-managing process very easy for its users, which has made it a favorite among a younger demographic and those with little experience with budgeting and tracking expenses.

Mvelopes

http:www.mvelopes.com

Cost: Free

Mvelopes plays on the old principle of budgeting with envelopes, using a different envelope to hold a set amount of money for each budget category. Just because it uses an old concept, however, doesn’t mean that it is short on new ideas and financial tools. One great feature of the site is that it helps you generate snapshots of your net worth as you adjust your budget and goals. Mvelopes used to charge almost $40 /quarter but now offers users to sign up for free.

Yodlee MoneyCenter

http://moneycenter.yodlee.com

Cost: Free

Yodlee is similar to Mint, but without all the flashy graphics. It is actually the core of many banking and financial institutions, as these organizations use Yodlee-powered interfaces that are rebranded to look like their own. This site focuses more on analyzing raw data than some of the others and allows more manually tweaking so you, as a user, have more control. A great feature for the absentminded is the Yodlee Bill Reminders section, which allows you to link your accounts and get reminders via email; the Real Estate Center tab is another handy feature with its current data for the value of your home.

Also online is Maryland.gov’s Resources Page. If you’re looking for local help, the site offers some great online financial services. Be sure to check out these resources and more on the website.

Temporary Cash Assistance: http://dhr.maryland.gov/fiaprograms/tca/index.php

To Request a Tax Extension: http://individuals.marylandtaxes.com/filinginfo/extension.asp

Avoiding False Credit Repair Promises: http://www.dllr.state.md.us/finance/advisories/advisory11-08credit.shtml

Money saving tips for your home: http://energy.maryland.gov/Residential/energyEfficientLinks.html

Foreclosure Counseling Services Law: http://www.oag.state.md.us/Consumer/foreclose.htm

HOPE (Home Owners Preserving Equity) – Foreclosure Prevention/Assistance Program: http://www.mdhope.org/

Assistance Eligibility Calculator: https://www.marylandsail.org/Screening/Default.aspx

Student Financial Aid Assistance Programs and Applications: http://www.mhec.state.md.us/financialAid/descriptions.asp

College Savings Plans of Maryland: http://www.collegesavingsmd.org/enroll-today.aspx

In Your Twenties…

In your twenties, time is on your side. Learn, plan, and build. Work on your career, save up, but don’t forget to have fun, too.

Live frugally: Many people in their twenties have greater mobility and flexibility with what they do and where they live, especially if they are single and have no children. Try living beneath your means to save extra money.

Don’t get into debt: Getting into debt in your twenties can mean struggling out of it for decades. Consider need versus want. Borrow only when it’s necessary, which means don’t take out a loan just because you really want that big screen TV or that designer handbag.

If you have debt, pay it off: During this time, work to pay off school loans and existing credit card debt, which will help you avoid building interest. Apply as many extra payments to principle as you can. This improves your chances of financial health as you age, and it will help keep your credit score on good footing.

Begin investing in retirement: By twenty-five, you should start investing in your 401k or IRA. If your company has a match plan, try to invest the maximum match percentage. Be aggressive with your investment by putting your money in stocks. If the markets falter, you will still be less at risk and have a longer time to make things up.

Learn to budget: Consider using what financial writer Richard Jenkins calls the 60 percent solution: Keep basic committed expenses like household expenses, food, and bills at 60 percent or lower. Then make sure 30 percent is allotted for long- and short-term savings, such as your 401k and your emergency fund. The final 10 percent you can put aside as “fun money.”

In Your Thirties…

The thirties are a time when many people are buying their first home, having children, and getting married. It can be a chaotic decade, but good planning can help to make the transition easier.

Retirement: In your thirties you can still take some risks, but as you get closer to your forties, start thinking about moving money from high risk stocks into safer bonds if you have been growing a strong nest egg in your twenties.

Build an emergency fund: Try to save at least three months worth of salary in case of emergency. You never know when a health problem will hit, a car will need a major repair, or if a layoff is on the cards.

If you have kids: If you are considering private school, that’ll be extra money you’ll need to start saving when your child is still in diapers. For college savings, the state of Maryland has a 529 plan that can help you start saving early (www.collegesavingsmd.org).

In Your Forties…

There are a lot of things that we can “put off for later,” but as you near your forties, the time for putting off begins to end.

Retirement should be your top goal: If you were an early saver, continue at a steady pace. If you started late, go aggressive while trimming expenses. The same goes if you’re thinking about early retirement.

Teach kids about money: The teens are a good time to start teaching your kids about money. Help them get a job, save money, and learn how to budget.

Get regular health check-ups: Prevention is the best way to avoid a health emergency. Get regular yearly check-ups, including mammograms and physicals.

Consider authorizing a power of attorney or living will: It may feel morbid, but it’s necessary at some point to start putting things in order for your family’s financial and emotional health.

In Your Fifties…

Your fifties can be a tricky time depending on your financial situation. Most people this age are at their peak in earnings and most of their children are out of the house. However, depending on how you’ve managed your finances up to this point, you might have to make up the difference, and fast.

Retirement is on the front burner: You have a lot of obligations at 50 but retirement should move to the forefront. If your retirement was destroyed during the financial crisis, work to rebuild it with risk, but make sure that risk is balanced.

Accelerate debt repayment: If you’re behind on retirement savings, your money should go there first. If you’re doing okay, be aggressive with paying off debts like mortgages so that when you retire you can use your savings for living and not for credit cards.

Self-sufficient children: If your children are still receiving financial support, it’s time to teach them to care for themselves. This will be best for both parties, as adult children must learn to fend for themselves, and it will lessen the financial burden as you near retirement age.

In Your Sixties and Beyond…

Congratulations! You have made it to retirement age. But that doesn’t mean you should have to live on retirement money alone. Hopefully you have made good financial decisions and can reap the benefits now.

Have goals after retirement: Retirement is an opportunity to relax, but fun can also be tied into goals and service. Use this time to serve family, friends, religion, or the less fortunate. Keeping busy will keep you active and young at heart and it may bring in some extra cash to help you maintain your lifestyle goals.

Don’t retire just because you can: If you enjoy work you don’t have to retire just because you turn 65.  The longer you work, the less you will have to worry about saving for retirement. Keep working and saving for when you’re finally ready.

Live frugally: Even if you have additional investments, it’s a good idea to live frugally to make sure your savings will stretch so that you can continue to live comfortably.

Until recently, white tea was produced only in China and only on a very limited scale.  Throughout history it was reserved for Chinese emperors and royalty because of its rarity.  Traditional Chinese white tea is plucked during a small window of time very early in the growing season before the brand new buds open, making it very scarce and very expensive. White tea was not even available on the world market until about 15 or 20 years ago. Now, however, as demand has grown and more countries have begun to produce white tea, availability has increased and the price has dropped.

In China, white tea is used mostly for its medicinal qualities rather than for the flavorful and robust characteristics of black tea. The tender new buds, covered in soft white hairs and often referred to as “silver tips,” produce a mild, straw-colored brew. Typically white tea is flavored subtly with delicate additions such as orange blossom, peony, and honeysuckle. It should not be taken with milk and usually just needs a touch of honey for sweetness. It works very well iced and is a healthy and refreshing alternative to sugary juices and sodas.

To learn more about white tea and the world of tea, contact Carroll County Department of Recreation and Parks to enroll in upcoming classes to be held at Gypsy’s Tearoom in April and May.

BENEFITS OF QUITTING SMOKING — Smoking cessation has major and immediate health benefits for men and women of all ages. The earlier you quit, the greater the benefits. People who quit smoking before age 50 reduce their risk of dying over the next 15 years by one-half, as compared to those who continue to smoke.

Cardiovascular disease — Cigarette smoking doubles the risk of developing coronary heart disease. One year after stopping smoking, the risk of dying from coronary heart disease is reduced by about one.

Pulmonary disease — Smoking increases the risk of long-term lung diseases such as chronic obstructive pulmonary disease. While much of the lung damage caused by smoking is not reversible, stopping smoking can reduce further damage to the lungs, and many smokers with a chronic cough and sputum (phlegm coughed up from the lungs) note an improvement in these symptoms during the first year after stopping smoking. Asthma and sudden infant death syndrome (SIDS) are more common among children exposed to smoke.

Cancer — Cigarette smoking is responsible for almost 90 percent of cases of lung cancer. Smoking cessation reduces the risk of lung cancer within five years of stopping, although former smokers still have a higher risk of lung cancer than people who have never smoked.

Stopping smoking may also reduce the risk of other cancers, such as cancers of the head and neck, esophagus, pancreas, and bladder. Stopping smoking is beneficial even after one of these cancers is diagnosed, since it reduces the risk of getting a second cancer and may improve the chance of survival from the first cancer.

Peptic ulcer disease — Cigarette smoking increases the risk of developing peptic ulcer disease.

Osteoporosis — Smoking increases bone loss and increases the risk of hip fracture in women. Increased bone loss has also been noted in male smokers, although it is not clear how much a man’s risk of fracture is increased by smoking.

Other diseases — Pregnant women who smoke have an increased risk of birth defects and of having an underweight baby. Smoking causes premature skin wrinkling and increases the risk of sexual problems (e.g., impotence)

RISKS OF QUITTING SMOKING — Risks of smoking cessation are far outweighed by the benefits. Prepare for the discomforts of stopping smoking: Symptoms of withdrawal are common while attempting to stop smoking. Symptoms generally peak in the first three days and decrease over the next three to four weeks.
Withdrawal symptoms can include difficulty sleeping, irritability, frustration or anger, anxiety, difficulty concentrating, and restlessness. Episodic cravings for cigarettes, which can be intense, may persist for many months. Cravings may be brought on by situations associated with smoking, by stress, or by drinking alcohol. These cravings are a common time for ex-smokers to relapse. The cravings will go away if ignored.

Some people who stop smoking experience depression; this can be severe enough that it requires counseling or antidepressant medication and it can cause the person to start smoking again. Symptoms of sleeplessness, irritability, sadness, difficulty concentrating, or other signs of depression should be discussed with a healthcare provider

Weight gain can occur while stopping smoking because people tend to eat more after quitting. Typically, people gain two to five pounds in the first two weeks, followed by an additional four to seven pounds over the next four to five months. The average weight gain is 8 to 10 pounds. An exercise program and eating a reasonable diet can minimize weight gain.

PREPARING TO QUIT — Smoking is recognized as a chronic addictive disease. It is estimated that 85 percents of smokers in the United States are addicted. Even among those who are addicted, there may be marked differences in success in quitting, symptoms that occur when you try to quit, and factors that may lead to relapse. Discuss any prior attempts to quit with a healthcare provider to improve your chances of successfully quitting.

After deciding to quit smoking, the first step is usually to set a quit date. This is the day when you will completely quit smoking.

Other steps that may help in preparing to quit include the following:

Tell family, friends, and coworkers about the plan to quit and ask for their support.

Avoid smoking in the home and car and other places where you spend a lot of time.

Review other quit attempts. What worked? What did not work? What contributed to relapse?

Prepare to deal with nicotine withdrawal symptoms, including anxiety, frustration, depression, and intense cravings to smoke. Recalling previous quit attempts may help anticipate these symptoms. Withdrawal symptoms usually become manageable within a few weeks of stopping completely.

Prepare to deal with things that trigger smoking. Examples include having smokers in the household or workplace, stressful situations, and drinking alcohol. A vacation from work may be an easier time to quit, particularly if you smoke during work breaks.

Talk with a healthcare provider about ways to quit smoking. Changing behaviors and taking a medication are the two main methods of quitting smoking. You are more likely to quit if you use both methods together.

BEHAVIORAL CHANGES TO HELP YOU QUIT — You can make changes in your behavior to help you quit smoking on your own or you can participate in individual or group sessions. Using behavioral changes with a medication increases your chances of success.

Problem solving/skills training —

Make lifestyle changes to reduce stress and improve quality of life, such as starting an exercise program or learning relaxation techniques.

Minimize time with smokers. People who live with smokers can consider negotiating with them to stop smoking at home or in the car.

Recognize that cravings frequently lead to relapse. Keep oral substitutes (such as sugarless gum, carrots, sunflower seeds, etc.) handy for when cravings develop. Avoid thoughts like “having one cigarette will not hurt;” one cigarette typically leads to many more.

Support — Support can be very helpful in quitting smoking and staying off cigarettes. Support can come from family and friends, a healthcare provider, a counselor.

Group counseling — Group programs are offered by a number of organizations.

Hypnosis and acupuncture — Hypnosis and acupuncture are popular stop-smoking methods. Although scientific support for these two methods is weak, some people who have failed with other techniques feel these treatments were helpful.

MEDICATIONS FOR QUITTING

Nicotine replacement therapy — Without nicotine, most people develop withdrawal symptoms. These include depression, difficulty falling or staying asleep, irritability, frustration, anger, anxiety, difficulty concentrating, restlessness, and nicotine craving. Nicotine replacement therapy appears to be safe, even in people with known heart disease. However, using nicotine replacement along with smoking is not recommended.

Varenicline — Varenicline (Chantix®) is a prescription medication that works in the brain to reduce nicotine withdrawal symptoms and cigarette cravings.

You should try to quit smoking one week after starting varenicline. You should continue it for 12 weeks before determining if it is working; if you successfully quit at 12 weeks, you may continue taking it for an additional 12 weeks. If you have not quit after taking varenicline for 12 weeks, talk to your healthcare provider about the next step. Options include working harder to make behavioral changes and continuing varenicline or switching to another treatment.

Common side effects of varenicline include nausea and abnormal dreams.

FDA has informed healthcare providers of a small number of people who developed suicidal thoughts and aggressive and erratic behavior during treatment with varenicline. Discuss your condition with your healthcare provider before taking varenicline.

Bupropion — Bupropion (Zyban®, Wellbutrin®) is an antidepressant that can be used to help you stop smoking. Bupropion may be more effective than nicotine replacement therapy, and combining the two may be even more effective.

Bupropion is generally well tolerated, but it may cause dry mouth and difficulty sleeping. The drug is not recommended for those who have a seizure disorder, head trauma, anorexia nervosa, or bulimia, or who drink alcohol excessively.

RELAPSE — Most smokers make many attempts to quit before they are able to quit completely. Smoking is a “relapsing” condition, and relapse should not be thought of as failures. Each quit should be regarded a victory, and the longer it lasts, the better.

However, if relapse occurs, it is important to understand why so that your next attempt will be more successful. Keep this in mind when attempting to quit for the first time. If you have success for a while, you can learn what helped and what did not and try again. Try to figure out the reasons that led to start smoking again, and determine if you used the methods (medication, counseling) correctly. Then explore solutions to use next time. Consider trying different methods or combinations of methods.

Later relapses often occur during stressful situations or with social situations that are associated with smoking, often combined with drinking alcohol. Being aware of these high-risk situations may help.

If other problems, such as depression or alcohol or drug dependency, make it more difficult to quit, consider getting professional help from a healthcare provider or counselor

WHERE DO I START? — The following steps are recommended to start the process of quitting smoking:

Talk to your healthcare provider about the method you plan to use to quit. Behavior changes should usually be combined with a medication Pick a date to quit smoking. Tell friends and family about your plan. Begin making changes in your behavior — avoid situations that lead you to smoke. Deal with withdrawal symptoms as they develop. Consider using nicotine replacement therapy (such as nicotine patch, gum, or lozenge) to help manage withdrawal symptoms. Do not “smoke just one” to get through a rough day. Consult support groups for more tips on coping with withdrawal.

We need to talk. Did you know that your leading health threat is heart disease? Yes, your heart is more at risk than you might be aware, and chances are that your health care provider may not be talking to you about it. In fact, one it three deaths in women is from heart disease and more women die from heart disease than all cancers combined!  And, in Maryland, 375 out of 100,000 women die from heart disease, 24 more than the national average! (Centers for Disease Control, 2006.) Since 1984 more women than men have died from heart disease every year. Women continue to be misdiagnosed when presenting with signs of heart attack, often don’t receive the same care as men and can die because of it, and have worse health outcomes after heart attack. Leading health experts and WomenHeart: The National Coalition for Women with Heart Disease are working tirelessly to ensure that every woman has information about how to prevent heart disease, and have access to early and accurate diagnosis and proper treatment should they develop heart disease. WomenHeart also provides the only peer led patient support groups in the country to support women living with heart disease. In fact, you have several right here in Maryland. Learn about them in this publication. Also in the issue, learn from women in Maryland living with heart disease about the importance of prevention, early and accurate diagnosis and proper treatment for heart disease; and how and where to get support. Their personal heart stories are inspiring to all women! Ladies, starting today, make a promise to yourself to take care of your heart and become an empowered patient! Together, one heart at a time, we can eradicate heart disease as the leading cause of death in women. And, when you need that extra bit of encouragement or support to do so, visit www.womenheart.org.

In good health,

Carol Allred, Chair, WomenHeart Board of Directors

More common than you may think

42.7 million women are currently living with cardiovascular disease (CVD).1

7.5 million women are currently living with coronary heart disease (CHD).1

More than 3 million women have a history of heart attack.1

Affects more women than men

26% of women vs. 19% of men will die within one year of a first recognized heart

attack

18% of women vs. 8% of men heart attack survivors will be diagnosed with heart

failure within five years.1

Women are less likely to receive appropriate treatment after a heart attack.2

More fatal than any other disease

419,730 deaths in American women are caused by CVD each year. 1

61,511 women die each year from heart attacks.1

Who is at risk?

Cigarette smokers are 2 to 4 times more likely to develop heart disease.4

59% of Caucasian women, almost 78% of African-American women, and 75% Hispanic-

American women are overweight or obese.1

Women with diabetes have a 2.5 increased risk of developing CVD and a 2.2

increased of dying from CVD.1

1 Roger V L, Go A S, Lloyd-Jones D, Benjamin E, et al. Heart Disease and Stroke Statistics 2012 Update: A Report from the American

Heart Association Statistics Committee and Stroke Statistics Subcommittee. Circulation 2012; e32-e171.

2 Jackson E, Legato M, Howe M, The American Journal of Cardiology, published online September 19, 2011.

3 Lloyd-Jones D, Adams R, Brown T, et al. Heart Disease and Stroke Statistics 2010 Update: A Report from the American Heart Association Statistics

Committee and Stroke Statistics Subcommittee. Circulation 2010; e1-e170.

4 US Department of Health and Human Services. Fact sheet: health effects of smoking and tobacco use: heart disease. Atlanta, Ga: US

Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention, National Center for Chronic

Disease Prevention and Health Promotion, Office on Smoking and Health; updated December 16, 2010.

818 18th Street, NW • Suite 1000 • Washington, DC 20006 • 202.728.7199 • fax: 202.728.7238 • www.womenheart.org

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Heart disease is the leading cause of death for woman, with approximately 1:4 deaths, and it’s inclusive of most racial backgrounds, including Hispanic, Black, White. It is the second leading cause of death for Asian American women. According to the National Heart Association’s staggering 2011 updates, one American will have a coronary event every 25 seconds and approximately one person per minute will die of an event. No longer can we see this disease as something that exclusively snuffs out our guys or our elderly, since heart disease has become the third leading cause of death for 25-44 year old women and the second leading cause of death for women 45- 64 years of age.  And you know, many times, there’s been no forewarning at all. In fact, studies done back in 2006 found that 36 percent of woman with heart disease never thought they had any risks. Moreover, two-thirds of woman dying of heart disease had no previous symptoms. The worst part is that much of this morbidity and mortality could have been prevented through careful and determined changes to our everyday lifestyle and activities. For instance, with just a 10 percent weight reduction, you can find a 20 percent reduction in developing heart disease.

Some of you ladies may know already the importance of maintaining a healthy weight. And I realize that many of you have tried and tried but STILL can’t seem to get those pounds off no matter what you’ve done in the past. But this February, I challenge you all to muster up just a little more courage and passion to re-dedicate yourself to protecting your heart.

Now really, there’s no one singular way to losing the excessive fat that’s weighing on your heart’s ability to function. What may have worked best for that celebrity you so admire may not be the key to your own success. Our team is prepared to construct a plan that should better suit your personal needs. At Waverly Weight Loss, we also know that at times it can feel just about impossible to stick to a plan and make it work for your needs—but that’s where we can help coach you through it. We will meet one-to-one with you, pour over all your history, and work with you to find that key to a hopeful, healthful future. If you are ready to commit to changing your life’s path, then we promise to help get you to your fitness goals and to maintain your weight loss thereafter.

Green tea was introduced to Japan through Buddhist monks. Chinese monks offered green tea seeds as a gift to Japanese monks who then began growing and harvesting the plant for themselves. The Japanese word for tea is “cha” so all Japanese teas use this as a suffix. For instance there is Sencha, which is the most common Japanese tea, and Matcha, which is green tea grinded into a fine brilliant green powder.

As we discussed in earlier articles, tea leaves go through certain processes when they are harvested that decide the type of tea they will be (white, green, oolong or black). Green tea is heated once it is picked and withered to ensure that the leaves do not ferment.  After the leaves are plucked, they are laid out to wither for about 8 to 24 hours. This lets most of the water evaporate. Then, in order to neutralize the enzymes to prevent oxidation, the leaves are steamed or pan fried. Once heated, the leaves are dried further.  This process allows green tea to stay in a more natural state, which produces its grassy color and taste. 

Since green tea on its own can be slightly bitter, fun flavors like Almond Cookies, Bamboo Sprouts, and Serene Green offer a healthy dose of antioxidants along with great taste. To learn more about green tea or to enjoy a hot pot, stop into either of our two locations—Gypsy’s Tearoom or Cup Tea Bar & Café.

This means, with cardio interval training, you can absolutely expect positive results not only on areas that concern your cardiovascular system but on the overall status of your health as well.

Cardio interval classes, such as “Flirty Girl Fitness” and “Zumba,” are definitely good for the heart. Interval class is a cycle of “repeated segments” withof increased intensity. In this process, there is an interchange period of recuperation. It can be both comprehensive activity and moderate motion. Consequently, the benefits of engaging in this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart muscle strength and endurance

3. Increased metabolism, increased chance of burning calories

4. Improved lung capacity

5. Helps lessen or eliminate the cases of stress

Interval types of classes such as cardio and strength, cardio and Pilates, Zumba and Flirty Girl Fitness are all great ways to get toned, benefit the heart, and burn calories all at the same time.

It works because it is a form of interval training. It intervals between fast and slow sequences that vary in intensity and can burn as many as 800 calories per class.

You can benefit even if you have never exercised before. You can start strengthening you heart at any age, and decreasing your risk of high blood pressure, heart attack, or stroke.

At Metamorphosis Pilates and Fitness we offer Classical Pilates, Yoga, and cardio classes. All of these exercises carry more oxygen directly to the heart and brain through movement and breathing practice. These are all mind/body movement classes and are extremely beneficial to the body as a whole. Our clientele is a wide variety of ages, gender, fitness levels, and fitness goals. We cater to your personal needs and interests while honoring safety and quality of instruction. Our customers appreciate the personal interest taken in them and the variety of payment options. We never ask you to sign a contract or charge you a membership fee.

Instead, carve out an hour some time this week to pause and reflect about one to three Goals you’d really like to accomplish this year. Decide how important each goal is to you. If a goal is important, then a) make a promise (to yourself) to pursue it, and b) take the first step immediately.

This calls for a mindset shift. We’ve become accustomed to the idea that a “resolution” is something that can be broken. A promise is different. Promises are serious. And if we can’t keep promises to ourselves, then to whom can we keep them? So let’s determine to be a Promise Keeper, instead of a Resolution Breaker this year. 

Did you know that according to the Center for Disease Control, almost all chronic disease is related to unhealthy lifestyles? Coronary heart disease, type 2 diabetes, cancers, hypertension, heart disease, stroke, liver disease, gallbladder disease, sleep apnea, and respiratory problems are all strongly linked to obesity, inactivity, and poor food choices.

So make yourself a promise and a commitment that doing fitness enhancing activities and making good food choices is now part of your life—permanently. Decide that health and fitness is no longer a luxury, but a necessity. We don’t do it because it’s fun (I certainly don’t); we work out and eat better because we have to.

If you want to get healthy, make a promise to pursue fitness and start immediately. My suggestion, of course: do a free consultation with me to assess your fitness level and make a strategic plan to keep your promise of achieving your goals.