The Heartland Spa (Illinois)
Enjoy The Sun and Protect Your Skin

Most of us like the way we look after our skin has "tanned" from exposure to the sun. However, people of every age and skin type are at risk of damaging and aging their skin by being in the sun. To see the effects of the sun's rays, compare your facial skin with body skin that has not had sun exposure. You will most likely see lines, wrinkles and dark spots on your face, all signs of aging. In fact, 80% of the aging to your skin is from the sun's rays.

The invisible rays of the sun, UVA and UVB, can cause skin cancer, premature aging, wrinkling and leathering. According to the Melanoma Foundation, to protect your skin from the sun's rays you should use sunscreen daily in summer and winter. The FDA regulates guidelines for the SPF (sun protection factor) in sunscreens. Today's sunscreens come in the form of creams, gels, liquids and wax sticks and range in SPF from 2 to 45 and higher. A sunscreen with a SPF of at least 15 is recommended. For protection from UVB rays sunscreen should contain titanium dioxide or avobenzone and for UVA protection zinc oxide. To determine if a sunscreen will be irritating to your skin, first do a 24-hour patch test on the inside of your forearm. Sunscreen should be applied liberally about 30 minutes before sun exposure and reapply every 1½ hours. Follow your normal morning skin care routine and apply sunscreen last. The American Academy of Dermatologists suggests 1 ounce of sunscreen all over your body paying extra attention to the face, ears, hands, and arms.

While on medication your skin can become photosensitive making it even more important to use a sunscreen. Photosensitive reactions may include itching, redness, swelling and blistering triggered mainly by UVA rays. The invisible UV rays easily penetrate glass - making riding in a car, flying in a plane or sitting near a sunny window dangerous to our skin. Your skin needs to be protected from this incidental sun exposure. Higher altitudes have a greater risk for sun damage as the UV rays increase 4% for 1,000 feet in altitude.

To enjoy that "sun-kissed" look all year long, you may want to consider a sunless tanning product. Available in cremes, lotions and sprays, sunless tanning may be an at-home or Salon treatment. Not all self-tanners contain SPF, so ask your Salon professional if their product contains SPF and check the brand you are purchasing for SPF.

One of the great things about skin is that it can repair itself if protected from daily UV exposure. Sunscreen needs to become a part of your daily routine whether you are at the beach, driving in your car or sitting in your office. Apply sunscreen every day to prevent early aging, skin cancer and to enjoy healthy looking skin.

New Age Health Spa (New York)
Think it, Dream it, Achieve it

Remember the story of The Little Engine That Could? "I think I can, I think I can," the engine told himself, whenever the going got tough. This mantra obviously did the trick, because the little train finally got over the mountain. The moral of this tale? You have to believe in yourself before you can conquer the obstacles that keep you from accomplishing your dreams, or in this case, your health and fitness goals.

People struggling to lose weight often talk about their lack of willpower as if willpower is something that you are either born with or not. Losing weight is all about "want power." It is about recognizing that you already have all the resources you need to get what you want (Believe me when I say this, because I once tipped the scales at a whopping 215 pounds). These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you along your path to optimal health and fitness.

· Develop an action plan to keep you on track. "Storyboarding" is a technique used by movie directors to sketch out a plot line, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Say you've given yourself two months to lose 10 pounds. Make a chart of the timeline and build it up, week by week, with details of meetings, shopping strategies, exercise tips and so forth - anything that helps make your goal concrete and achievable.

· Envision Your Success. Athletes mentally rehearse every step of their winning routine to make it feel attainable. In the same way, you can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often and think about how good you'll feel about achieving your goals.

· Don't Sabotage Yourself! Many of us unconsciously sabotage ourselves with self destructive thoughts such as "I'll never lose weight." Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, "I haven't lost as much weight as I would like, but I can change that. I'm going to start by setting aside time to exercise three times each week."

· Be Your Own Cheerleader. Some people believe it sounds modest when they put them down. But you wouldn't call your friend "fatso" or "blimp," would you? You deserve the same respect so try becoming your own best friend. Celebrate your progress and try not to obsess about minor setbacks. One way to do this is to make a list of your accomplishments in every area of your life (personal, professional and physical). List the talents and skills that enabled you to achieve them, and look at this list often. Make an effort to give yourself credit for doing something right. You can do this in a daily journal. It is easy and even fun to watch all those good things add up!

· Avoid Perfectionism. Try not to think in all-or-nothing terms - that you've blown your diet, for example, simply because you've overdone it at one meal. Try not to be so hard on yourself. Follow Through! Believing you can achieve your weight-loss goals is important, but you have to act, too -by changing your eating habits, increasing your physical activity and so on. You can't just think yourself slim, but you can think yourself into the right frame of mind to optimize your prospects. · Affirm Your Self-Belief. Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily. My personal affirmation is short and simple: "I can!" Try coming up with one or two of your own, and remember to keep them positive.

Regardless of your reasons for making lifestyle changes whether they are fitness, nutrition, or stress-related please start with two words: "I can"! I assure you that a little confidence goes a long way, fostering positive changes that will last a lifetime. Best wishes on your journey to optimal health and fitness.

The Oaks at Ojai (California)
Shake It Off
By Sheila Cluff

What if I ask you, right this second, to get up and shake all over like a wet dog? Yes, that's what I'm asking you to do (as long as you're not in a place where you might be embarrassed to do so). Why shake it off? Because stress causes muscles to tighten, shoulders to hunch up, and your back to round. But when you shake like Fido or Spot, you release that tension even for a second.

Because we can't walk around all day shaking like a pooch, there are some other ways to shake off stress. Just a word of caution, if you feel like the stress you're managing is managing you, seek some professional help. You might want to delegate to other family members, hire some extra help or learn to say "no." Or speak with your physician or a counselor. Stress pushes us to inhumane limits and contributes to life-threatening ailments.

Here are 20 suggestions to help shake up your life.
1. Walk, everywhere you can.
2. Stand tall; this will encourage you to do #3.
3. Contract your abdominal when you're sitting and walking (this actually is an exercise you can do any time and any where).
4. Learn to love deep breathing. Often we don't take in enough oxygen (yes, it's true) and we're not refueling our body. Spend a few minutes breathing and see if you don't feel more energized.
5. Put a twist on your fitness routine. Let's say you always walk briskly, 4 times a week without fail. Next week, walk in another part of town or around the park. Vary your routine.
6. When walking, swing your arms. Get physical about you're workout.
7. Stop thinking of fitness as a must-do and look at it as relaxation and rejuvenation. Think of it as recess for grown ups.
8. Take pride in your current fitness routine. You're doing something right. Add on ten minutes to your current routine-just for one week and see how much more fit you feel.
9. Stretch. We all know them, yet less than 50 percent of those who exercise regularly stretch. As we age, we become less limber and often feel ancient because of that stiffness.
10. Dress for success. Clothes are important; just ask any teenager that question if you don't believe me. Dress for fitness success in ways that flatter your body, not the body you hope to have when you lose 20 pounds or discover hipbones. Make sure the clothing is comfortable regardless of the size.
11. Check your shoes. Walking, running and tennis shoes are all made for specific sports. Buy the shoes you need for your fit life and remember, if you're active, you may only get three or four month's wear from the shoes. Check the soles often and at the first sign of wear, replace them. Why? Worn soles will negatively affect your posture and this might be the
reason you're having a neck ache or one in your back.
12. Hang out with people who are fit. Join a sport's team or take a fitness class.
13. Ask your spouse, best friend, kids or neighbor if they'd like start on a fitness program with you. There's no reason why you cannot jog or walk briskly as they kids cycle.
14. Read about fitness and subscribe to online or print fitness newsletters and magazines.
15. Expose yourself, to sunshine, that is. Those who work in offices or live in the north often don't get enough natural light. The brain and the body need natural light to brighten moods and help the body assimilate vitamins. Why not sit outdoors for lunch, starting today? (Be sure to wear a hat or use sunscreen if you're sitting in the direct sun.)
16. Double your fitness workout by carrying a backpack with some light weights inside. Make sure you begin slowly and add weight as you become stronger.
17. Take a holiday for your health. There are lots of organized trips for hikers, bicyclists, and environmentalists. Stay at a health resort and restore your fitness goals.
18. Get enough sleep. For most of us that's seven to nine hours each night.
19. Drink at least eight glasses of water or other liquids a day. Thirst is a behavior we can overrule with our minds. Coffee, tea, juice and soft drinks do not count toward your consumption of liquids. New studies show that people who drink more than three diet sodas each day have a far harder time losing weight.
20. Get check ups on a regular schedule. If you suffer from any sports-related injuries or just feel out of sorts, get help before you must slow down.
Shake up your routine and attitudes as you stay fit for life.