New Year’s Resolutions
How to actually keep them this year
It’s that time of year again when all of us vow to do something better. It’s a great thought that is until Jan. 4 when we realize we’ve already fallen off the wagon.
To help you stick to it in 2011, the staff at Northern Virginia Magazine is letting you in on some of our own resolutions, and we tapped area experts to give tips on how to keep with it.
Here’s to a new year, and a well-thought-out plan. (Let’s just home the execution plays out accordingly!)
How to improve your speech etiquette and your articulation:
1. Gain awareness about your voice. Simply start paying attention to how you sound. People often let words fall out of their mouths rather than thinking about how their voice reflects upon them.
2. Have you developed lazy speech habits? Do you drop the “ing” at the end of words? Overcoming these habits adds precision and clarity to your speech.
3. Are you a mumbler or do you often trip over your words? You may have an important message to communicate, but if you are mumbling and stumbling, the message is lost.
4. Start opening your mouth. If you don’t open your mouth when you speak, the sound has nowhere to go. Vowels have carrying power, so start hanging onto your vowel sounds.
5. Some of us can get overwhelmed when we start paying attention to our voice and how we articulate. Focus on one or two key areas most prominently affecting your speech, this will allow you to enjoy the greatest overall improvement.
Speech etiquette tips are provided by Voice and Articulation consultant Angela Suarez. Suarez is also a Communications professor at George Mason University, intent on teaching others the impact of not only their words, but their voice. “Your voice reflects everything about you. You want to leverage good speech habits to ensure your voice reflects your best qualities and the message you want to convey.”
Voice and Articulation Consultant
www.angelasuarezllc.com; 703-725-6716
How to lose weight, exercise more:
1. Cut back on soft drinks or other high-calorie beverages. Two sodas or sweetened coffee drinks a day equates to 400 or more calories a day.
2. Pay attention to food portions. Most people don’t realize that one portion of cooked pasta or rice is one half cup.
3. Always start with a healthy breakfast because it paves the way to maintain the positive changes.
4. Diet modifications combined with exercise makes meeting weight loss goals more effective. Keep it simple and realistic—plan exercise when it’s most likely you’ll do it.
5. If you’re currently not exercising, start with two or three times a week for 20 minutes. Sweat for at least 20 minutes three days a week.
This fitness and nutrition advice is provided by Linda Rudd, co-owner of Elm Street Fitness and STS Personal Training. Rudd has 15 years of experience in the fitness industry and is impassioned by the numerous health benefits of exercise and a physically fit lifestyle. “Studies show how beneficial exercise is in maintaining a healthy heart and circulatory system. Even moderate exercise can reduce stress, increase well-being, boost energy, help you sleep better and put some zing in your sex life.”
Elm Street Fitness and STS Personal Training
6867 Elm Street, McLean; www.elmstfit.com; 703-442-0848
How to become more organized:
1. You must get really clear on two things: what’s your vision of the space? What’re you going to use it for? And, what’s your motivation for getting this done right now?
2. You must focus on self-nourishment. Are you getting enough sleep, eating well and pressing the pause button when necessary? Having the opportunity to recharge is the most impactful thing you can do to be more organized.
3. Next is the outward support of others. Support teams are phenomenally helpful. How can you free up more critical time for yourself?
4. You must understand it’s not going to happen right away, and it’s never really finished. You’ll always be evolving and your life is always changing.
5. Finally, you must determine the highest-priority project and commit to one starting space. Use timers, turn the radio on, get your garbage bags ready and then congratulate yourself on starting.
Tips to organize not just your personal space, but your mind as well, are provided by Julie Gray, professional organizer and owner of Profound Impact. Gray’s organizing/coaching approach focuses on the holistic benefits of maintaining a comfortable, positive space that enables people to be at their fullest potential. “It all comes back to your personal energy and what you’re able to put out and contribute to the world. Even when people aren’t at their [disorganized] homes, they’re carrying that clutter around with them.”
Professional Organizer and Owner of Profound Impact
www.profound-impact.com; 703-517-2449
How to quit smoking:
• The first step to success is wanting to quit.
• Set a final date to quit and enlist the support of family and friends to hold you accountable.
• Avoid smoking triggers such as being around smokers, and reduce stress levels with regular exercise.
• Fight cravings using sugarless gum or carrot sticks. Over-the-counter nicotine patches, lozenges, and gum can reduce nicotine withdrawal while the prescription drugs bupropion and varenicline offer similar relief.
Ronald Klayton, MD, pulmonologist, is the Chief of Medical Subspecialties at the Kaiser Permanente Springfield Medical Center. Dr. Klayton graduated from the State University of New York Health Science Center in Brooklyn, New York. He completed an internal medicine internship and residency at the University of Pittsburgh and a pulmonary fellowship at the University of California, San Francisco Medical Center. Dr. Klayton is board certified in Internal Medicine and Pulmonary Diseases. Photo available
How to Get your Blog Noticed:
1. Start the old-fashioned way—tell everyone you know! E-mail everyone in your address book with a link to the blog and a brief description of the type of content they’ll find there.
2. If you have a presence on social networks, like Facebook or Twitter, post a link to the blog on your profile. You can also use the Notes application on Facebook and the twitter feed service for Twitter to import individual blog posts to those networks.
3. Make sure your blog is searchable. Most blogging platforms have a box in the settings area that you can check to be included in search results.
4. Set up your Google Profile so a link to that profile (and the links you choose to include on the profile) come up on the first page of results when someone googles your name. Claim your blog on Technorati.com so that you’re included in their directory.
5. It’s a good idea to have several posts up before you start promoting your blog. That way anybody who checks the blog out will know why they should come back.
Beth Shankle, Director of Research at The National Press Club, provides research services and trains professionals to maximize their use of social media tools, including Twitter, Facebook and Foursquare.
How to help others:
1. Those of us, who have an older brother or sister, may not know how lucky we are. Become a role model today by visiting bbbs.org and become a big sister or brother through the “Big Brothers of National Capital Area-Northern Virginia.”
2. This year, you want to help other people but prefer to spend time outdoors. At Virginia.gov you can do both at the same time. Sign up as a member and to adopt a trail, or “get your hands dirty” on a specific project. Keep your community beautiful while meeting new people and gaining hands-on experience.
3. The Animal Welfare League of Arlington provides opportunities for you to aid animals in need. Visit awla.org and see how you can support animals in creating a safe environment.
4. Touching Hearts at Home is an organization providing in-home senior care in Northern Virginia. They are always looking for loving caregivers for their seniors, and only provide the best care possible. Visit reachlocal.net to get involved.
5. Volunteer through non-profits in your area through Volunteer Hampton Roads a, “Hands On Network.” Are you 8-years-old and up? How about 15-years-old? They provide a variety of volunteer opportunities through a breakdown of age groups. Visit volunteerhr.org and find a volunteer program that groups you with people your own age.
How to learn something new:
Bring out your inner artist and enroll in Armand Cabrera’s Workshops & Art Classes. Cabrera provides classes and private lessons that are intensive and encourage a way to study the Fundamentals of Painting.
1. Stand in the spotlight this year in exploring the fundamentals of acting. At Cheryl Rhoads Northern Virginia Acting School, acting classes are available for kids, teens and adults.
2. This is the year to get back to the sports you enjoyed growing up, and step away from your excuses about there being a lack of options. Fairfax Athletics (FXA), a coed and men’s sports league, gives you a chance to sign up for flag football, soccer, softball, basketball and dodge ball. Sign up with a team or as an individual player.
3. Put your vocal cords to the test and learn from Virginia’s best singing teachers. Log onto vocalist.org and browse the long list of different vocal professionals that fit your personality.
4. Explore the adventure of wildlife photography with trained professionals. Wildlife Photography Workshops along The Shenandoah River offer workshops that fit the needs of the group whether they may be landscape shooting, digital photography or wildlife photography.
Armand Cabrera’s Workshops & Art Classes
7437 Whisperwood Drive, Warrenton, VA 20187
540-351-0457; armandcabrera.com
Cheryl Rhoads Northern Virginia Acting School
509 Roosevelt Blvd., Unit D-211, Falls Church, VA 22044
703-300-5441; Northernvirginiaactingschool.com
Fairfax Athletics
234-752-9392; Sports@FairfaxAthletics.com
Vocalist
Regional Guide for Virginia
Vocalist.org
Shenandoah National Park
3655 US Hwy 211 E., Luray, VA 22835
540-999-3500; Nationalparkreservations.com
How to have a cost-efficient vacation
1. Use all your memberships and discounts you have available. If you have been saving up on hotel points, use them for your next trip. If you’re not a member of an airline, think about the exclusive discounts they offer.
2. Pack your lunch on the road if you are able to. You will certainly save money by avoiding going out to restaurants. If you can’t bring a lunch, stop at a cheaper place than you normally would.
3. When you are driving, there are specific programs such as AAA’s fuel cost calculator. All you have to do is enter your car make, model and year, and include your start and end destination. The calculator will tell you how much gas you will need for the trip. It may be cheaper to use your other car, or even rent one. (Remember that the faster you drive, the more fuel you burn. Keep a steady speed, and avoid speeding tickets!).
4. Air travel these days means fewer flights and less seating capacity. If you know ahead of time when you’ll be taking a trip, don’t want to wait until the last minute. Browse cheap flights and explore all of your options. (Flight costs may change from hour to hour).
5. Always think ahead of time when packing for a trip. Rather than simply buying products you need at your destination, add up the total cost, and maybe opt to pay for additional baggage, and pack these products in the first place.
-According to a spokesperson for AAA Atlantic, AAA.com.
How to calm your mind
1. Take a deep breath.
2. Ground your physical body, feel your feet or your seat on the floor.
3. Ask yourself if what’s on your mind is relevant to this very moment, or are you rehashing the past or worrying about the future.
4. Can you connect to this moment with a compassionate heart?
5. Take another deep breath.
According to Annie Moyer, Sun & Moon Yoga Studio instructor and communications director
Sun and Moon Yoga
3811 Lee Highway, Arlington, VA 22207
9998 Main St., Fairfax, VA 22031
703-525-9642; Sunandmoonstudio.com