Two tips for cold weather

If like me you live in Cold Country (it's -31 C this morning), it's tempting to push the thermostat up in the house.  Try to resist.  It's healthier to keep the inside temperature at or around 21 C during the day and lower at night.  My bedroom temperature is around 15 C, but you might prefer 18 C.

Why keep a cooler house?  It's healthier.  Too warm also usually equals drier.  Flu and other bugs thrive in warm dry places.  And the warmer the temperature you get used to, the more uncomfortable you will be as soon as you step outside or walk into a house that's a little cooler.  Better wear a sweater.

You will also feel more comfortable at 21 C if you have the right degree of humidity in the house.  It's worth buying a hygrometer.  A humidity level of between 30 and 50% is good.  Close to 30% is recommended by Canadian Mortgage and Housing Corporation when the temperature outside is below -10 C.

Finally, go outside.  Even in -30 C temperature, dress well, with hat and mits and a scarf to protect your face, and go for a walk.  Get your body moving, at least once a day - even if you don't have to.  You will feel better, have more energy and you will feel more comfortable with the thermometer at a lower setting.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women 40+
Life and Wellness Coach for Women

http://www.canadas-coach.com
http://www.eftottawa.com

If you get the influenza

Hopefully you won't.  Maybe you received the vaccine and you are mostly protected.  I failed to get one this year - I actually was sick when it was time to get the vaccine and I got the flu.  I now have the flu.  And I am getting better - still weak but coughing less.

If you catch the flu, stay home.  Do not go to work, to eat out, to the theatre.  Put on your pj's and drink lots of water, eat some light food (oranges are great, full of cool juice and vitamin C).  Rest.  Lie down on the couch and veg out.  Even after the fever has gone down, continue resting.  If cough keeps you from sleeping, ask your doctor for a sirup that will stop the cough at night.  Sleep is essential to heal.   The fever only lasted one day for me but I went to see my doctor to have my lungs checked.  You don't want it to turn into a pneumonia or bronchitis.

Once you start feeling better, take it easy for the first few days.  Make sure you go to bed early enough.  Keep on drinking water and eat healthy.  I hear many people feel weak and sick for up to two weeks.  Don't rush.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women 40+
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com

Quick way to stop stressing yourself out

Are you upset about something or someone to the point that you are beginning to obsess about it? You stress yourself out.  You awful-ize the situation and cannot let it go?  I am certain you have heard "put things in perspective".  Well you can.  Take out pen and paper and write down in point form what could be much worse than what you are obsessing about.  For example, the ceiling is leaking, and you will have a mess because the landlord has ignored you when you told him it happened 3 weeks ago (this is close to home).  What could go through someone's head is: I will need to move when I don't want to, I will have water on the floor, what if I don't find a place I really like, moving is a lot of work, etc etc etc.

Now on your paper write down what could be worse:  breaking a leg, having a loved one in an accident, having an accident, losing a loved one, like your child, your grandchild, your spouse, mother, sister, etc.etc.etc.    If those things happened the reason you are obsessing would be so far from your mind, you would most likely not even think about it.  This is what putting things in perspective is all about.  It helps relax, realize that things could be a lot worse and know that you will be able to deal with this problem.

If you want to have support to learn to have a less-stressful life, call me for an exploratory session.
613-744-1538

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women 40+
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com

Money and Stress: Financial Wellness

Do you know where your money is?  Did you find yourself this week or last week with a much leaner wallet?  Don't despair.  You can commit to changing your spending habits so that January 2014 is different.

One of the most important ways for women to exercise self-care and wellness is to take care of their finances, because over-spending brings stress.  Receiving credit card statements with large balances in January is not how you should want to start the year.

If you are really serious about taking care of yourself financially, now is the time to tighten your financial belt. This can be done by cutting out all non-essential expenses - including eating out, concerts, after work drinks, etc. for a couple of months to completely pay your credit card(s).  

Next, doing a budget.  If the thought of a budget makes you cringe, look at it as a way to improve your tomorrows.  At the very least, look at your credit card balance and commit to putting that much money, plus 10% in a special savings account between now and  next November.  That's about 10 months to save what you want to spend for gifts, travel, next Christmas.  Then imagine yourself, next December, with the money in your hand, not worried about how you will be saddled with a big debt (yes, credit card purchases are a DEBT), and then receiving your credit card statement of January 2014 showing: Balance: $00.00.  Close your eyes and savour that moment and the feeling of peace. Imagine how proud and satisfied you will be with yourself.

Working with a coach can help you make changes to improve all your life.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living for Women 40+
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com

How are your commitments to a healthier lifestyle?

I just came back from a 2km walk.  Pretty proud of myself.  It's now almost 4 months after my 2nd knee replacement surgery and I feel stronger than in a long time.  Walking has almost been a passion for me ever since I was a teenager.  In the last few years with advanced knee osteoarthritis, I could barely walk a few blocks before pain became unbearable, so my exercise of choice was swimming.

What about you?  Did you commit to being more active in 2013?  What was your plan and now on day 4 of 2013, how are you doing?  If you doing great, fantastic.  If not, what's in the way?  What do you need to change to make it possible?

One tip: if you are going to exercise during your lunch time, exercise before eating.  It's a lot more difficult to get up after a big meal.  And exercise will not make you more ravenous.  On the contrary, some of the sugar is being released in the blood during exercise and you may just find you are less hungry.

Coaching challenge: Re-commit to your goal.  Write it down.  Be specific, for example: swim 20 laps twice a week, or walk 30 minutes on days I don't swim, at least 4 times a week, before 2 p.m.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women 40+
Life and Wellness Coaching for Women

www.canadas-coach.com
www.eftottawa.com

Mindfulness chime for your computer

If you want to have a reminder to breathe and be in the present moment, you can install (free) a mindfulness chime which can play hourly, every 15 minutes or random.  I just re-installed mine and it is a very calming sound.  I set it to ring every 15 minutes.  Here is the link:  http://www.mindfulnessdc.org
Try it and let me know what you think.

Marguerite Tennier, M.A.
Canada's Coach

Sucess and Fearless Living Coach for Women 40+
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com