Health and Fitness planning in One Magic Minute

Summer is here, and look at you — you’ve done it! You’re exercising more, you’re eating healthier — congratulations! You’re well on your way to living a healthier, happier, fitter life!

Here is a great technique to keep up that momentum and keep you moving toward your health and fitness goals — it happens to be one of the favorite techniques at SHE (Sports, Health and Exercise). We call it the “One Magic Minute– and before you roll your eyes, read on! The One Magic Minute is not a gimmicky program from a late-night infomercial. It’s really just 60 seconds of an easy mental exercise that will help keep you on track. It’s a technique that will remind you to be clear and decisive, and will keep you accountable to your action plans.

Here’s how it works. Set aside one minute each day — a slim 60 seconds — and schedule it for at least one hour before you have a bit of slack in your schedule. Maybe it’s early in the morning before everyone else is awake or in the evening after work but before dinner. Once you’ve determined that hour, spend one minute ONE HOUR BEFORE that hour to stop and think clearly about your work toward your goals. Hold yourself accountable. Ask yourself, “Did I do what I said I was going to do?”

If you did, spend that moment celebrating. Praise yourself for a job well one. Sing, dance, or laugh at yourself for thinking about singing and dancing. Whatever you do, spend 60 seconds feeling good about your success that day. If you didn’t follow through, then here you are — you’ve stopped, and you’ve acknowledged that — and look! — you still have time to make it right! Use that introspective moment to kick yourself into gear — take a look at your fitness blog or your journal — and figure out a way to earn check marks on your fitness to-do list. And hey — if you just can’t make it happen that day, take that moment to commit yourself to making tomorrow’s plan your number one goal for the day.

You are already on the path to a happier, healthier and more active you — you know that nothing is more important that your health. Keep it up, and use your new strength and energy to make a difference in the lives of your friends and family!

So make it happen every day — spend just One Magic Minute reviewing your progress toward a healthier lifestyle. Acknowledge both your successes and your missteps, and remember that your better health increased energy will be the greatest reward you can give yourself and your loved ones.

And well done — keep it up! You are on your way to living the butt-kicking life you’ve been dreaming of!

Tracy Benham MS Exercise Physiologist and Health And Fitness Expert Helps Your Kick Your Butt Into Gear By Teaching You Powerful Strategies to Get Fit, Healthy and More Active. Get your Cheat Sheet to a Healthier you and Find out More Info At

Great Tips for Anyone Thinking about Cosmetic Surgery


Getting cosmetic surgery is not a light decision. You need to take your time and research the surgery you are having done, before committing to it. It is important that you find out as much as you can beforehand. Here are some things you need to consider, when you are deciding to have cosmetic surgery done.


You will probably have to remove hairs before the operation; ask your surgeon what method is best. Usually, waxing is the best solution, but you might be able to shave if you do not have a lot of hairs. Your surgeon should be able to recommend the better method and the best products.


When contemplating cosmetic procedures requiring surgery, it is wise to request a fair number of before and after photographs prior to scheduling your operation. By assessing the true potential as well as the limitations of your chosen procedure, you will head into the process with realistic expectations of what is achievable, thereby avoiding possible disappointment.


Before you decide on plastic surgery, consider other options that are available to you. Sometimes there are measures far less severe that could be taken to address the issue. You might be able to get satisfactory results by simply using make-up, going to a dermatologist or developing a better beauty regimen.


Check to see if your surgeon is qualified. When considering cosmetic surgery, you want to be sure that the surgeon you are using is competent. Check online reviews. Contact the medical board. If the surgeon is board-certified, and ask about any complaints. Checking the surgeon out now can save you a lot of grief later.


Before going under the knife, always seek out a board-certified cosmetic surgeon. It is imperative that you get to know your surgeon. Ask about his qualifications, and certifications. Request before and after photos. If possible, speak with former patients. A good surgeon will be proud to show off his best work, and will always be forthcoming about qualifications.


You should keep your expectations of the results of plastic surgery realistic. Most procedures are about just an improvement over what you already look like and will not create a new face. If the procedures are centered around body contouring, remember that this is not a weight loss procedure but will merely improve the shape of your body by a few degrees.


Finding out what you need to know, before you have cosmetic surgery, is important. Use the tips in this article to help form a foundation of knowledge about the surgery. Then you'll have a better idea of what to expect. Find out as much as you can, and you will make smart decisions about your surgery.