Stay centered, fit and focused

By Kay Wagner | Nov 07, 2012

With the holidays knocking on the door, most of us are ready to run for cover. Now is the time to form sanity strategies to ease our way through next few months.

To stay on track for the season, put your priorities on your calendar. Don’t schedule events for everyone else without including self-care and healthy fitness goals for yourself, too.

Adding two 30-60 minute cardio sessions per week is a must. If you love music try Jazzercise, Zumba or ballroom dance.

Or strengthen your most valuable muscle by climbing a few of our many lovely hills, or using the elliptical trainer, boot camp or swimming to get your heart rate up!

It’s a must for staying optimistic, for health and for a beautiful complexion.

Stay flexible by making time for deep stretching, especially after a work out or when your stress level is rising. Stretching increases blood flow to your brain.

That’s where we deal with stress. Make a habit of stretching for 5-10 minutes each morning or evening. Your body will thank you.

Train yourself to breathe deeply, especially when you are upset. We can relieve stress and stay focused if we control our breathing. Try the ‘counting breath.’

Use deep belly breathing to inhale to a count of six. Hold for four counts. Exhale to a count of eight.

Any time you notice yourself getting upset, try four cycles of the counting breath.

Put some fun on your calendar. Schedule a movie, lunch with friends, a pampering facial, or for the kids, a trip to the Imagination Museum in Everett. Write down your outing in ink and stick to it.

Playing soft music or a guided meditation CD works wonders for those struggling with anxiety or long work hours.

Finding quality time for ourselves is a lifelong journey. If we don’t make the time for ourselves, no one will. It just takes some planning.

By staying focused on our health and developing habits to nourish our well-being we can navigate through the season with clarity, energy and, hopefully, sanity.

Kay Wagner, LMP and NASM certified personal trainer, leads strength training, yoga, pilates and free weights at Rosehill Community Center. She offers personal training and meditation coaching in her studio overlooking the mountains and water, at 828 2nd St. in Mukilteo.

Kay specializes in coaching boomers and seniors. Email, call 425-353-4545 or visit for more information.

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