foxfieldco
07-24-2004, 09:03 AM
Weight Watchers eTools article of the week: Get To Your Goals In 3 Steps
~~ Your Track To Success
Weight loss is a lot like sailing: You never know what the wind is going to be like, so relying on your gut and a vague sense of direction doesn't work. Sure, you may get there eventually, but if you had plotted a course and kept accurate records of your progress, you could have made it in record time.
So why not make your weight-loss voyage easier and more direct by planning ahead, too?
Smooth Sailing
If you take care of a few essentials before you start, setting a course and sticking with it is simpler than you think. Try these tips:
1. Identify your destination. Sure, you want to lose weight. But how much? By when? And why?
You've probably heard your Leader or other Meetings Members talking about Winning Outcomes (http://www.weightwatchers.com/plan/tfl/step1.aspx) from Weight Watchers Tools For Living — it can help you work out a goal that will really get you going. With it, you'll know exactly where you're going, and you'll be able to plan out the smaller, more manageable steps that will get you there.
2. Keep accurate records. There's no question: Tracking food intake is strongly linked to successful weight loss. So take that POINTS® Tracker (http://www.weightwatchers.com/plan/jnl/index.aspx) seriously, and keep track of absolutely everything you eat.
Think about it: If you estimate that your food intake is around a POINTS value of 24 per day, but it's actually around 34, you'll expect to lose weight, but probably won't.
How frustrating! On the other hand, if you keep track, you'll know exactly how you're doing, and what kinds of results to look for.
3. Evaluate and adjust, if necessary. The records you keep are also important because they tell you when you need to make changes in your approach. Tend to overeat at lunch? Maybe you want to add a midmorning snack. Have a party coming up? Maybe you want to earn some extra Activity POINTS.
You can also use your POINTS Tracker to record fruits, veggies, water, dairy and more, along with notes about how you're feeling about your personal progress. And then you can compare your results with those aspects of your journey. Maybe you need to make a change in your attitude, or you need to make more of an effort to drink your water.
~~~
~~ Achieve Your Goals: A 7-Step Guide (http://<font%20face=)
Want to live a healthier, happier life but don't think you're disciplined enough to achieve that goal? Don't despair. Self-discipline can be learned — basically you just need to cultivate the ability to work systematically and progressively toward a goal until it is achieved. To master this approach, try following these seven strategies, from setting your goal to staying focused and more.
Formulate a mission statement. Ask yourself what your five biggest wishes in life and what do you want to accomplish with your health and body. The answers will help you formulate your mission statement. One example might be: "My goal is to reach a healthy weight and feel confident with my body."
Develop role models. One excellent strategy for learning how to reach your goals is to model your behavior after a successful achiever — someone you know and admire, or an impressive public figure. While you don't have to follow that person's exact goals and philosophy, you can match certain elements of their strategy for success that make sense for you.
Develop an action plan. First, isolate any behaviors that keep you from reaching your goal, then ask yourself how you would act if you had already reached your goal. Say you normally stay at the office hours later than everyone else; when you leave at 8:00 p.m. you're too tired to go to the gym. If you want to try to leave earlier, mentally work yourself through how you might leave the office in time to make that 6:00 p.m. class. Are there meetings you can get out of? Is there work you can delegate?
Visualize your goals. Self-disciplined people form images of themselves achieving their goal. As silly as it sounds, visualization helps the brain convert images into reality. If weight loss is your goal, for example, imagine yourself looking and feeling fantastic in a slim black dress — you'll find it much easier to make healthy choices with this image in mind.
Search for pleasure as you pursue your goal. Many people find delight, excitement and intense involvement in working toward a goal. Even if some of the tasks necessary to achieve your goal may not seem instantly gratifying, the overall feeling of accomplishment will be worth it in the end.
Compartmentalize your life. People who achieve goals have a remarkable capacity to divide up the various spheres of their lives to stay focused on what they are doing at the moment. You can make continual improvements to your diet, for instance, while other aspects of your goal — like stress reduction — may require other strategies.
Stop making excuses. If you want to reach your goal, concentrate your energies on accomplishments rather than on concocting reasons for what you haven't done. To avoid this behavior, write down all the reasons why you are unable to achieve your goal, then write down ways you might overcome them. So what if you don't have the money right now to purchase new workout clothes? Exercise in a T-shirt and shorts.
By following these seven steps you can create and maintain the healthy life you want. You'll also be able to join the ranks of people who can say, "I set a goal for myself and achieved it." And who knows... you might even become a role model for someone else!
~~~
~~ Are Your Expectations Realistic? (http://<font%20face=)
We all dream about life at our weight goal. But are you expecting too much? Find out here. (QUIZ)
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifWhat celebration meal do you have planned for when the scale shows you’ve succeeded?
__ Anything, as long as there’s lots of it and it isn’t “diet” food!I haven’t even
thought about what I’ll eat.
__ Something that doesn’t put me over my POINTS® Target,
__I suppose…Something healthy for dinner. Because for dessert I intend to splurge!http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifThere’s your healthy weight — the one you’re officially working toward. And there’s your dream weight. How do they compare?
__ They’re the same. My dream is to be at a healthy weight.
__ My dream weight is way lower.
__ Even my healthy weight seems like a dream to me. It’s hard to imagine being that
thin!
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifDo you think your relationships will change when you get to your goal?
__ Well, I’ll change. So I imagine my relationships will change, too.
__ People will have a lot more respect for me, so they’ll treat me differently.
__ They won’t change at all. My loved ones will feel the same about me no matter
what size pants I wear.http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifWhat are you looking most forward to about being at your weight goal?
__ Looking better.
__ Feeling better about myself.
__ Not being on a “diet” anymore.
*** Possible Quiz Answers:
You Need To Re-Examine Your Expectations
When you first started trying to lose weight, you had a certain goal in mind, and that’s great; nothing is more motivating than a clear picture of what you’re working toward. But watch out: If your expectations are unrealistic — too fast, too much — you could become frustrated quick, when it seems like it’s never going to happen. Instead of focusing on the scale, focus on the healthy behaviors you’re building, suggests psychologist Gerard Musante, founder of Structure House, a residential weight-loss facility in Durham, NC. "The scale is just a number," he says. "What is critical is that you maintain the motivation to continue your efforts over time." Learn about setting smart goals with Winning Outcomes, a powerful tool from Weight Watchers Tools For Living.
You’re Smart About What To Expect
You’ve thought a lot about what it will mean for you to be at your weight goal, and that’s great. This way, you’ll always have the healthy you you’re working toward in the back of your mind, as the ultimate motivator. If you haven’t yet, write down your goals and expectations, so you can refer to them when you need a dose of "do it": Winning Outcomes, a powerful tool from Weight Watchers Tools For Living, can help.
Get Ready For Your Weight Goal
You’re doing a great job not setting your expectations too high. But is that because you’re avoiding setting expectations at all? Especially if you’ve been burned in the past, it can be easy to slip into "don’t want to get my hopes up" doldrums. But hopes and expectations have purpose — they’re what you look to when times get tough. Ask yourself why you want to do this, suggests psychologist Howard J. Rankin, author of Inspired To Lose (Dimension, 2001). "Know what your real motivation is, and imagine yourself reaching that goal." Winning Outcomes, a powerful tool from Weight Watchers Tools For Living, can help.
~~~
~~ A Baby-Step Workout (http://<font%20face=)
Are you the type who takes the elevator instead of the stairs? Buys a gym membership you never use? Rents an exercise bike that becomes a clothing hook? Join the club. Getting into a fitness routine can be overwhelming before taking that first big step. The solution: Take baby steps instead. Here's how:
Start slowly.
"If it's years since you've been active, you won't get into shape overnight. Everyone needs to begin slow and increase gradually,' says exercise specialist Sharon Spalding, associate professor of Physical and Health Education at Mary Baldwin College in Staunton, VA. Just walk in short bursts, she suggests. 'Take 3 to 4 five-minute walks throughout the day.' After work is a great time to grab your partner and circle the block. Catch up on news and make time for each other while getting the exercise you wouldn't otherwise get.
Have fun.
Ask yourself, "What do I like to do?" Maybe you've always wanted to learn ballroom dancing. The feelings of fitness don't kick in for a few weeks - so you need something to motivate you into adhering to a program, says Spalding. Join a class, or recruit your kids. "If you have children, play active games with them - this makes it fun for them, too."
On the level.
No one likes lagging behind the fitness freaks. But in a beginner's class - be it swimming, tennis or aerobics - everyone else is puffing right alongside you. You'll gain pals and lose pounds.
Let your feet do the walking.
"When driving to school or work, park a half mile away and walk the remaining distance,' advises Weight Watchers' exercise physiologist Bill McArdle. Moving more increases your metabolic rate. And a brisk walk to and from the car each day, five days a week, can burn a significant amount of fat, says McArdle. 'When taking public transport, depart several stops early,' he adds. Walk, jog or cycle instead of getting behind the wheel. Go to the post office instead of the nearest mailbox - and wear a pedometer to keep track of all those extra steps you're taking.
Clean up.
Gardening tops the list of calorie-burning chores. And according to the Medical College of Wisconsin Cardiovascular Research Center in Milwaukee, a 120- to 150-pound healthy person can burn 100 calories shoveling snow for 15 minutes or washing windows for 20 to 30 minutes. Grocery shopping also burns fat, believe it or not. Who would have thought your daily errands counted as exercise?
Change habits.
If you're serious about getting fit, says McArdle, set aside times during the day to exercise and don't allow `outside factors' (including your favorite soaps!) to interfere with your goal. If you must watch TV, use commercial breaks to do sit-ups, jump rope or jog on the spot - instead of scooting to the fridge.
Keep a record.
"Keeping an exercise journal is an excellent way of assessing your progress,' says Spalding. Write daily, weekly or monthly exercise plans. Tick them off as you go. Begin with 5 to 15 minutes of walking or non-weight-bearing aerobic activity, such as swimming or cycling, twice weekly. Then increase by 10 percent each week. When you've increased your five-minute stroll to a 30-minute power walk, it's time to reward yourself with a bubble bath, or new lipstick. 'Setting reasonable goals and rewarding yourself with nonfood items is also a great motivator.'
Friendly help.
Need discipline? Have an exercise buddy turn up at your doorstep every other day. You can't avoid exercise just because it's raining. You have a commitment to others. A pal keeps you on your toes
~~~
~~ 25 Ways to Shake Up Your Routine (http://<font%20face=)
Today could be the best day of your life. Really. You don't have to win the lottery or get a promotion, all you need to do is give your attitude a spring-cleaning — even if spring is still a couple of months away.
"Attitude is everything," says Tina Tessina, a Long Beach, California psychotherapist and author of The Ten Smartest Decisions a Woman Can Make After Forty (Renaissance, 2001). "That's why it's so important to fill your life with goals and activities that you enjoy, as they will help lift your spirit."
Here are some ways to tap into your enthusiastic alter-ego.
Freshen Up Your Routine
"The biggest problem with sticking to a routine is that you risk getting caught in a rut — this causes boredom to take over your entire life," says Tessina. Instead, blow off some of your daily habits and bring a sense of freshness to each day. Try these suggestions:
Wear bright red today.
Eat breakfast in your backyard (weather permitting).
Try cooking a new cuisine, such as Vietnamese, Spanish or Cajun.
Call your partner just to say "I love you."
Splurge on flowers for the office or dining room.
Pose for a portrait by a professional photographer.
Go window shopping with a friend.
House swap with friends for a change of scene.
Wear a bold new lipstick color.
Dance in the moonlight on a balcony or in your garden.
Push two armchairs together and give your partner a foot massage while he or she reciprocates.
Think Young and Playful
"I always suggest going back to childhood, and remembering what you liked then," suggests Tessina. "Sports? Hiking? Bicycling or roller skating? Swinging on the swings? Dancing around to music? There are adult versions of all these activities. When you're doing them, notice the sights, sounds and the way your body feels, so you enjoy the moment." Try these ideas:
Choose three simple activities you liked as a child (such as watching the clouds, riding a roller coaster or making mud pies). Indulge in them all in one weekend.
Buy rain boots and jump in puddles after it rains.
Leave funny notes for your partner in his/her underwear drawer or briefcase.
Organize a weekly Pictionary or Trivial Pursuit tournament at work.
Invite friends over for takeout and a night of charades.
Relive old memories by looking through photo albums.
Take on New Challenges
Don't let fear of change, the security of habit or sheer laziness hold you back from living your life to the fullest. Here are some possible new opportunities:
Take up a hobby with a feel-good factor, such as sailing or drama classes.
Volunteer to do charity work.
Learn a skill you find appealing but a little daunting, such as upholstering or making jewelry.
Make peace with your parents.
Start your own walking club.
Write that novel or screenplay.
Go to a travel agent and organize that trek across the Himalayas or trip to Paris you've always wanted to take.
Look for a job you don't dread going to every morning.
~~ Your Track To Success
Weight loss is a lot like sailing: You never know what the wind is going to be like, so relying on your gut and a vague sense of direction doesn't work. Sure, you may get there eventually, but if you had plotted a course and kept accurate records of your progress, you could have made it in record time.
So why not make your weight-loss voyage easier and more direct by planning ahead, too?
Smooth Sailing
If you take care of a few essentials before you start, setting a course and sticking with it is simpler than you think. Try these tips:
1. Identify your destination. Sure, you want to lose weight. But how much? By when? And why?
You've probably heard your Leader or other Meetings Members talking about Winning Outcomes (http://www.weightwatchers.com/plan/tfl/step1.aspx) from Weight Watchers Tools For Living — it can help you work out a goal that will really get you going. With it, you'll know exactly where you're going, and you'll be able to plan out the smaller, more manageable steps that will get you there.
2. Keep accurate records. There's no question: Tracking food intake is strongly linked to successful weight loss. So take that POINTS® Tracker (http://www.weightwatchers.com/plan/jnl/index.aspx) seriously, and keep track of absolutely everything you eat.
Think about it: If you estimate that your food intake is around a POINTS value of 24 per day, but it's actually around 34, you'll expect to lose weight, but probably won't.
How frustrating! On the other hand, if you keep track, you'll know exactly how you're doing, and what kinds of results to look for.
3. Evaluate and adjust, if necessary. The records you keep are also important because they tell you when you need to make changes in your approach. Tend to overeat at lunch? Maybe you want to add a midmorning snack. Have a party coming up? Maybe you want to earn some extra Activity POINTS.
You can also use your POINTS Tracker to record fruits, veggies, water, dairy and more, along with notes about how you're feeling about your personal progress. And then you can compare your results with those aspects of your journey. Maybe you need to make a change in your attitude, or you need to make more of an effort to drink your water.
~~~
~~ Achieve Your Goals: A 7-Step Guide (http://<font%20face=)
Want to live a healthier, happier life but don't think you're disciplined enough to achieve that goal? Don't despair. Self-discipline can be learned — basically you just need to cultivate the ability to work systematically and progressively toward a goal until it is achieved. To master this approach, try following these seven strategies, from setting your goal to staying focused and more.
Formulate a mission statement. Ask yourself what your five biggest wishes in life and what do you want to accomplish with your health and body. The answers will help you formulate your mission statement. One example might be: "My goal is to reach a healthy weight and feel confident with my body."
Develop role models. One excellent strategy for learning how to reach your goals is to model your behavior after a successful achiever — someone you know and admire, or an impressive public figure. While you don't have to follow that person's exact goals and philosophy, you can match certain elements of their strategy for success that make sense for you.
Develop an action plan. First, isolate any behaviors that keep you from reaching your goal, then ask yourself how you would act if you had already reached your goal. Say you normally stay at the office hours later than everyone else; when you leave at 8:00 p.m. you're too tired to go to the gym. If you want to try to leave earlier, mentally work yourself through how you might leave the office in time to make that 6:00 p.m. class. Are there meetings you can get out of? Is there work you can delegate?
Visualize your goals. Self-disciplined people form images of themselves achieving their goal. As silly as it sounds, visualization helps the brain convert images into reality. If weight loss is your goal, for example, imagine yourself looking and feeling fantastic in a slim black dress — you'll find it much easier to make healthy choices with this image in mind.
Search for pleasure as you pursue your goal. Many people find delight, excitement and intense involvement in working toward a goal. Even if some of the tasks necessary to achieve your goal may not seem instantly gratifying, the overall feeling of accomplishment will be worth it in the end.
Compartmentalize your life. People who achieve goals have a remarkable capacity to divide up the various spheres of their lives to stay focused on what they are doing at the moment. You can make continual improvements to your diet, for instance, while other aspects of your goal — like stress reduction — may require other strategies.
Stop making excuses. If you want to reach your goal, concentrate your energies on accomplishments rather than on concocting reasons for what you haven't done. To avoid this behavior, write down all the reasons why you are unable to achieve your goal, then write down ways you might overcome them. So what if you don't have the money right now to purchase new workout clothes? Exercise in a T-shirt and shorts.
By following these seven steps you can create and maintain the healthy life you want. You'll also be able to join the ranks of people who can say, "I set a goal for myself and achieved it." And who knows... you might even become a role model for someone else!
~~~
~~ Are Your Expectations Realistic? (http://<font%20face=)
We all dream about life at our weight goal. But are you expecting too much? Find out here. (QUIZ)
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifWhat celebration meal do you have planned for when the scale shows you’ve succeeded?
__ Anything, as long as there’s lots of it and it isn’t “diet” food!I haven’t even
thought about what I’ll eat.
__ Something that doesn’t put me over my POINTS® Target,
__I suppose…Something healthy for dinner. Because for dessert I intend to splurge!http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifThere’s your healthy weight — the one you’re officially working toward. And there’s your dream weight. How do they compare?
__ They’re the same. My dream is to be at a healthy weight.
__ My dream weight is way lower.
__ Even my healthy weight seems like a dream to me. It’s hard to imagine being that
thin!
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifDo you think your relationships will change when you get to your goal?
__ Well, I’ll change. So I imagine my relationships will change, too.
__ People will have a lot more respect for me, so they’ll treat me differently.
__ They won’t change at all. My loved ones will feel the same about me no matter
what size pants I wear.http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifWhat are you looking most forward to about being at your weight goal?
__ Looking better.
__ Feeling better about myself.
__ Not being on a “diet” anymore.
*** Possible Quiz Answers:
You Need To Re-Examine Your Expectations
When you first started trying to lose weight, you had a certain goal in mind, and that’s great; nothing is more motivating than a clear picture of what you’re working toward. But watch out: If your expectations are unrealistic — too fast, too much — you could become frustrated quick, when it seems like it’s never going to happen. Instead of focusing on the scale, focus on the healthy behaviors you’re building, suggests psychologist Gerard Musante, founder of Structure House, a residential weight-loss facility in Durham, NC. "The scale is just a number," he says. "What is critical is that you maintain the motivation to continue your efforts over time." Learn about setting smart goals with Winning Outcomes, a powerful tool from Weight Watchers Tools For Living.
You’re Smart About What To Expect
You’ve thought a lot about what it will mean for you to be at your weight goal, and that’s great. This way, you’ll always have the healthy you you’re working toward in the back of your mind, as the ultimate motivator. If you haven’t yet, write down your goals and expectations, so you can refer to them when you need a dose of "do it": Winning Outcomes, a powerful tool from Weight Watchers Tools For Living, can help.
Get Ready For Your Weight Goal
You’re doing a great job not setting your expectations too high. But is that because you’re avoiding setting expectations at all? Especially if you’ve been burned in the past, it can be easy to slip into "don’t want to get my hopes up" doldrums. But hopes and expectations have purpose — they’re what you look to when times get tough. Ask yourself why you want to do this, suggests psychologist Howard J. Rankin, author of Inspired To Lose (Dimension, 2001). "Know what your real motivation is, and imagine yourself reaching that goal." Winning Outcomes, a powerful tool from Weight Watchers Tools For Living, can help.
~~~
~~ A Baby-Step Workout (http://<font%20face=)
Are you the type who takes the elevator instead of the stairs? Buys a gym membership you never use? Rents an exercise bike that becomes a clothing hook? Join the club. Getting into a fitness routine can be overwhelming before taking that first big step. The solution: Take baby steps instead. Here's how:
Start slowly.
"If it's years since you've been active, you won't get into shape overnight. Everyone needs to begin slow and increase gradually,' says exercise specialist Sharon Spalding, associate professor of Physical and Health Education at Mary Baldwin College in Staunton, VA. Just walk in short bursts, she suggests. 'Take 3 to 4 five-minute walks throughout the day.' After work is a great time to grab your partner and circle the block. Catch up on news and make time for each other while getting the exercise you wouldn't otherwise get.
Have fun.
Ask yourself, "What do I like to do?" Maybe you've always wanted to learn ballroom dancing. The feelings of fitness don't kick in for a few weeks - so you need something to motivate you into adhering to a program, says Spalding. Join a class, or recruit your kids. "If you have children, play active games with them - this makes it fun for them, too."
On the level.
No one likes lagging behind the fitness freaks. But in a beginner's class - be it swimming, tennis or aerobics - everyone else is puffing right alongside you. You'll gain pals and lose pounds.
Let your feet do the walking.
"When driving to school or work, park a half mile away and walk the remaining distance,' advises Weight Watchers' exercise physiologist Bill McArdle. Moving more increases your metabolic rate. And a brisk walk to and from the car each day, five days a week, can burn a significant amount of fat, says McArdle. 'When taking public transport, depart several stops early,' he adds. Walk, jog or cycle instead of getting behind the wheel. Go to the post office instead of the nearest mailbox - and wear a pedometer to keep track of all those extra steps you're taking.
Clean up.
Gardening tops the list of calorie-burning chores. And according to the Medical College of Wisconsin Cardiovascular Research Center in Milwaukee, a 120- to 150-pound healthy person can burn 100 calories shoveling snow for 15 minutes or washing windows for 20 to 30 minutes. Grocery shopping also burns fat, believe it or not. Who would have thought your daily errands counted as exercise?
Change habits.
If you're serious about getting fit, says McArdle, set aside times during the day to exercise and don't allow `outside factors' (including your favorite soaps!) to interfere with your goal. If you must watch TV, use commercial breaks to do sit-ups, jump rope or jog on the spot - instead of scooting to the fridge.
Keep a record.
"Keeping an exercise journal is an excellent way of assessing your progress,' says Spalding. Write daily, weekly or monthly exercise plans. Tick them off as you go. Begin with 5 to 15 minutes of walking or non-weight-bearing aerobic activity, such as swimming or cycling, twice weekly. Then increase by 10 percent each week. When you've increased your five-minute stroll to a 30-minute power walk, it's time to reward yourself with a bubble bath, or new lipstick. 'Setting reasonable goals and rewarding yourself with nonfood items is also a great motivator.'
Friendly help.
Need discipline? Have an exercise buddy turn up at your doorstep every other day. You can't avoid exercise just because it's raining. You have a commitment to others. A pal keeps you on your toes
~~~
~~ 25 Ways to Shake Up Your Routine (http://<font%20face=)
Today could be the best day of your life. Really. You don't have to win the lottery or get a promotion, all you need to do is give your attitude a spring-cleaning — even if spring is still a couple of months away.
"Attitude is everything," says Tina Tessina, a Long Beach, California psychotherapist and author of The Ten Smartest Decisions a Woman Can Make After Forty (Renaissance, 2001). "That's why it's so important to fill your life with goals and activities that you enjoy, as they will help lift your spirit."
Here are some ways to tap into your enthusiastic alter-ego.
Freshen Up Your Routine
"The biggest problem with sticking to a routine is that you risk getting caught in a rut — this causes boredom to take over your entire life," says Tessina. Instead, blow off some of your daily habits and bring a sense of freshness to each day. Try these suggestions:
Wear bright red today.
Eat breakfast in your backyard (weather permitting).
Try cooking a new cuisine, such as Vietnamese, Spanish or Cajun.
Call your partner just to say "I love you."
Splurge on flowers for the office or dining room.
Pose for a portrait by a professional photographer.
Go window shopping with a friend.
House swap with friends for a change of scene.
Wear a bold new lipstick color.
Dance in the moonlight on a balcony or in your garden.
Push two armchairs together and give your partner a foot massage while he or she reciprocates.
Think Young and Playful
"I always suggest going back to childhood, and remembering what you liked then," suggests Tessina. "Sports? Hiking? Bicycling or roller skating? Swinging on the swings? Dancing around to music? There are adult versions of all these activities. When you're doing them, notice the sights, sounds and the way your body feels, so you enjoy the moment." Try these ideas:
Choose three simple activities you liked as a child (such as watching the clouds, riding a roller coaster or making mud pies). Indulge in them all in one weekend.
Buy rain boots and jump in puddles after it rains.
Leave funny notes for your partner in his/her underwear drawer or briefcase.
Organize a weekly Pictionary or Trivial Pursuit tournament at work.
Invite friends over for takeout and a night of charades.
Relive old memories by looking through photo albums.
Take on New Challenges
Don't let fear of change, the security of habit or sheer laziness hold you back from living your life to the fullest. Here are some possible new opportunities:
Take up a hobby with a feel-good factor, such as sailing or drama classes.
Volunteer to do charity work.
Learn a skill you find appealing but a little daunting, such as upholstering or making jewelry.
Make peace with your parents.
Start your own walking club.
Write that novel or screenplay.
Go to a travel agent and organize that trek across the Himalayas or trip to Paris you've always wanted to take.
Look for a job you don't dread going to every morning.