To better understand what we need to look for this time of year, I decided to get on the internet and gather information on heat related illnesses caused by heat hypothermia and dehydration.

My research found that our bodies generate heat as a result of metabolism which is released through our skin and sweat. When we are exposed to extreme heat or high humidity our bodies may not be able to release the heat quickly enough and our body temperature rises.

In cases of dehydration, our bodies are releasing more fluids than we are taking in or, when exposed to higher temperatures and humidity, we are not able to sweat fast enough to cool our bodies down. In both cases our body temperature reaches levels higher than 104° F (40° C) which could cause heat cramps and exhaustion or in the worst case a heat stroke.

Heat stroke can be fatal if not properly and promptly treated. Commons signs to look for include nausea, vomiting, fatigue, weakness, headache, muscle cramps and aches, and dizziness. According to the Mayo Clinic, additional symptoms may also include, high body temperature, the absence of sweating, hot red or flushed dry skin, rapid pulse, difficulty breathing, strange behavior, hallucinations, confusion, agitation, disorientation, seizure, and/or coma.

So, what do we do if we notice these signs and symptoms?

MedicineNet.com suggests that you first, try to cool down as quickly as possible. Get to a shady area and apply tepid water to your skin, like that from a pool or water hose. If available, place ice packs under armpits, groin area and back of neck. Drink liquids that contain sodium to replenish electrolytes but, by all means, avoid alcohol and caffeine.

If you, or someone you know, is the victim of a heat stroke then immediate medical attention is required to prevent brain damage, organ failure or death. Contact emergency services immediately for further instructions. For more information regarding symptoms, causes and treatment, please visit:

Mayo Clinic

http://www.mayoclinic.com/health/heat-stroke/DS01025

MedicineNet.com

http://www.medicinenet.com/heat_stroke/article.htm

I have to admit that I have always thought of my girlfriend talks and “get togethers” as therapy sessions but now there is proof. I ventured out to find this study and see for myself what UCLA found. Unfortunately, I could not find the actual study that was published in the Psychological Review of the American Psychological Association but below is a link to the Science Daily which briefly outlines the findings.

In a nutshell, the article states each sex reacts to stressful situations differently. This is due to a hormone, oxytocin, which is released when the body becomes stressed. This hormone enhances women’s estrogen levels which triggers a calming response and encourages us to “tend and befriend”. Men, on the other hand, have high levels of testosterone which reduces the effects of the oxytocin that is released and they respond by standing and fighting or fleeing from the situation.

Think about it, it makes perfect sense now – right? What happens when something really horrible happens to a friend or family member? The women come together to support in a time of need. Not because we are “busy bodies” but because it’s a chemical response that causes us to nurture.

So, what does all of this mean to us in our daily lives? Well, we all know that stress causes many health issues and how we respond to stress is also a factor. The study suggests that our nurturing response to our girlfriends in a time of need and how we cope with stress on a daily basis may be the reason why we, as women, live longer and are much healthier than our male counterparts.

The way I see it, if stress shortens our life span or makes us sick, then who better to call when the kids are driving us crazy or we need to blow off steam because of a bad day at work? Yep, a girlfriend! Not because we don’t love our husband or male counterparts but we are healthier when we counter the effects of life’s stresses.

Ok, now we know it’s a proven fact that our girlfriends actually do make us healthier. Then why is it we put them on the back burner when life happens?

Perhaps we should start making more time to foster our female friends by having a “girlfriend day”? Hey, we make time for our spouses/partners with a “date night” – right?

Wow, think about it; a glass of wine is cheaper than a psychologist, couple that with your best girlfriends and I’d say it’s the perfect therapy session.

So, the next time you second guess your well deserved girl time, just remind yourself that it’s like the old milk advertisement – it does your body good!

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment.

University Of California Los Angeles (2000, May 22). UCLA Researchers Identify Key Biobehavioral Pattern Used By Women To Manage Stress. ScienceDaily. Retrieved July 8, 2011, from http://www.sciencedaily.com¬ /releases/2000/05/000522082151.htm

As I grew older and actually had a job, I continued this practice with envelopes labeled with my mandatory expenses (gas, rent, phone, electricity, etc.) as well as my discretionary expenses (eating out, movies, shopping, etc). Money went to the mandatory envelopes (needs) first and anything left was split amongst the discretionary (wants) expenses. Even though the labels changed over the years, I always knew that once the money was gone from the envelope there was no more until pay day.

I still practice this mindset today when I sit down with my clients and develop a customized budget so they can work toward financial piece of mind. Technology has made the process a lot easier to track and manage, but the strategy is still the same.

If you’ve realized that a budget is an essential first step in achieving your financial success and you can’t decide where to begin, here is the process I use with my clients that may help you get started:

• Determine your in(s) and out(s). Write down all of your sources of income and expenses. Identify the dates money is received (e.g. weekly paycheck, monthly rental income, etc.) as well as dates expenses are due (e.g. mortgage – 1st, electricity 10th, etc.). Keep in mind items that may occur quarterly or yearly like car tags or required minimum distributions and identify those items in the month they occur. For expenses that vary from month to month, estimate a little high to plan for months when you may run short of funds.

• Separate mandatory and discretionary expenses. This will help you identify what must be paid every month and plan for expenses that are a want and not a need. I usually have clients include their goals in the discretionary section. This may include vacations, savings, retirement, etc.

• Build a table based on the dates you receive income. Place your mandatory expenses under the closest date prior to the date the expense is due. For example, if you get paid on the 1st, 7th, and 14th, and your electric bill is due on the 10th then this expense should be placed under the 1st or 7th so that the bill is not late. Remember your credit score is part of your financial picture.

• Allocate excess money to discretionary expenses. Priority should be placed on goals (savings, retirement, etc.) with the balance on items such as eating out, gifts, and shopping.

• Begin tracking your expenses as they occur or as you pay bills. I update my budget every time I pay bills with the actual expense amount. This helps me at the end of the year when preparing for my visit with the CPA. I also check off bills as I pay them so that nothing is missed and I am not late with a payment.

• Establish an account with your bank for all mandatory expenses and get automated. I have online bill pay for items that I know will not change each month and for bills I have received and know the exact amount owed. I also established accounts for goals such as vacation and have monies transferred automatically.

• Adjust as necessary. Your budget is a working document and may need to be adjusted as unplanned expenses occur such as a car repair. Understanding that there may be times when you fall short will allow you to become more strategic and plan ahead for the unexpected.

While I understand that every person’s situation and goals are different, I hope these steps will help you develop the budget that works for you. For a sample budget worksheet and mandatory/discretionary template, visit my website at www.wwks.org. If you would like assistance in building a customized budget to help you meet your goals, please feel free to call me at 602-692-463

Basically, if you really break it down, the simple steps used in project management were not practiced. Come on, we all know every successful project follows the same basic steps: identify the goal, plan, organize, manage resources/timelines and monitor progress. With this in mind, I thought back to my days of project management training and developed a series of 5 steps that I hope will help you make and keep your New Year’s Resolutions.

Step 1: Identify Your Goals Begin with brainstorming. By writing down what you want to accomplish in life your dreams become much more real, and you begin to determine what could actually become reality. I usually recommend that you look at all aspects of your life which may include your financial well-being, health, emotional state, career, self growth, personal relationships, etc.

Break down each dream into complete, focused and realistic goals. If your dream in life is to be financially fit then think about what tasks you need to take in order to reach your goal. These tasks now become your goals. Keep in mind they must be realistic and manageable such as pay off credit card debt, get on a budget, begin contributing to a retirement plan, etc.

Step 2: Determine Your Timeline Build three categories and label them Short, Intermediate and Long. Only you can determine what each timeline means. Personally, I believe short-term should not be more than 6 months, intermediate 12 months, and long-term is for goals that will take one year or more to achieve. Then, place each goal into the appropriate category based on the timeline you feel is realistic.

Step 3: Define Action Items Perhaps one of your dreams is leading a healthier lifestyle and in order to achieve this a short-term goals is to lose 10 pounds within three months. You then determine that this goal can be achieved if you focus on losing 1 pound a week. Write down all of the action items that you feel need to occur to help you attain that goal. Specific action items may be:

Goal: Lose 10 pounds in three months
Task
1. Research and choose diet
2. Join a gym
3. Get rid of all starches or sugar in the cabinets
4. Begin a cardio routine
5. Hire a personal trainer

Step 4: Schedule Your Tasks This is where the hard part begins. Many of us know what goals we want to accomplish but we don’t hold ourselves accountable for their success. I suggest putting the tasks you have identified in order of importance and realistically determine a timeline that you can track. Try beginning at the end then work backwards. If your target date is April 1st then start there and assign the tasks a timeline based on the date you want to have your goal accomplished. To help track my progress, I use an online calendar and set alerts to let me know when the due date for completion is approaching. Here’s an example:

Goal: Lose 10 pounds by April 1st – 15 weeks

Task and Timeline

Check progress and adjust workout schedule and calorie intake – Weeks 4 through 15
Hire a personal trainer or implement a workout plan – Week 3
Begin cardio routine with group classes – Week 2
Join a gym and learn equipment and group class schedule – Week 2
Determine a meal plan and workout schedule – Week 2
Research and choose diet and exercise need – Week 1

Step 5: Monitor and Adjust as Roadblocks OccurRemember that setbacks and adjustments may occur. Think about all of the times you’ve mapped out a route to a destination only to find an accident or construction along the way. You don’t turn around and go home – right? You adjust your plan accordingly and continue. You may be a little late but you still arrive at your destination. Many people begin the goal setting process but get thrown off course the minute things don’t go as planned. Keep the mindset that roadblocks will happen. If you continue to monitor and adjust your plan as they occur, you will be successful in reaching your goal.

Here is a simple and easy template to help you get started on setting and keeping your New Year’s Resolutions.

If you have not reviewed your accounts for estate planning purposes over the past year, then here are a few things to consider this month as you prepare for 2011:
Review all retirement accounts. If you have a Traditional IRA, Roth IRA, 401k, 403b or any other retirement account make sure you choose primary and contingent beneficiaries. These designations should be reviewed and updated every year. If you have more than one account, consider combining or rolling over accounts to simplify matters for your family. Also, all financial institutions incur a fee to report account information to the IRS each year and may pass along these fees to you for this service. Combining accounts may save money on account and/or management fees.

Consider transfer on death designations for your savings and checking accounts. This is also appropriate for joint accounts in the event both account owners pass at the same time. If you do not have a trust then this will allow the financial institution to move monies to your beneficiary and avoid probate.

Update your insurance designations. This includes life insurance policies and annuities. As always, designate primary and contingent beneficiaries. This may include family, friends or a non-profit.

Determine if a Beneficiary Deed is appropriate. In Arizona real property can be transferred to a designated beneficiary with an Arizona Beneficiary Deed. This document avoids the cost and delay of probate because the property is not part of the probate estate of the deceased owner. Avoiding probate can save a family $1,500 to $3,000 or more in legal fees.

Finally, we need only think back to the recent tragic events in Tucson, Arizona to consider the need for preparing for the unexpected. If the process seems too overwhelming or you can’t determine the necessary steps, check with your Financial Professional. Most will perform these tasks for free as part of their ongoing service support. If you do not have a designated advisor, then consider contacting an Estate Planning Attorney or CPA. A little cost now may save time and money for your loved ones when you are no longer available to communicate your wishes.

So, what if I told you that there are two preventative measures that you can implement immediately to control and/or prevent most of the mental and physical health problems you may face. Would you put those two items at the bottom of your list of priorities? We all know that prevention is better than a cure – right? Would you be more proactive instead of reactive?

Well, what I found is that in almost every issue we face as women two factors ranked high as contributing causes of our health problems: obesity and the lack of physical activity.

According to a report provided by the Mayo Clinic, Women’s health; Preventing top 10 threats (http://www.mayoclinic.com/health/womens-health/WO00014) the biggest threats to women’s health are mostly preventable. The list was compiled from statistics provided by the Center for Disease Control and Prevention (CDC) and other organizations. In almost every health issue identified, preventative measures to reduce the risks of threats included physical activity in your daily routine and maintaining a healthy weight.

If this is true, then why do we struggle so hard with these two areas of our life; areas that we have the most control over? Is it that we don’t make time for things that are important to us? Do we put everyone’s needs ahead of our own? If you’re like me, some days I feel that if you add one more task to my list it will send me over the edge.

Oh, and did I mention I love food. I love the taste of pasta and pizza and grilled chicken sandwiches with all the fixings like cheese, bacon and guacamole. For the most part, I eat healthy but there are times when I go back for second helpings of homemade lasagna. And don’t forget the holiday treats, who can resist?

The American College of Sports Medicine (ACSM) released guidelines in 2007 that outlines recommendations for healthy adults. These recommendations include moderately intense cardio exercise 30 minutes a day, five days a week or vigorously intense cardio exercise 20 minutes a day, 3 days a week. Also, 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise, twice a week.

By the way, the ACSM defines moderate-intensity physical activity as working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.

The ACSM further explains that: “to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease”.
Ok, now you know. So, what are your next steps? I’ll tell you my New Year’s Resolution and the goals I am implementing to put me on the path to better health and I challenge you to take control and create your own plan. Try to keep your goals to three or four and place a timeline on each task. Place reminders in your calendar to check your progress or get a buddy to help keep you on target.

Health Goals for 2011:
1. Lose 10 pounds by March 1st by adding cardio exercise at least three days a week for 60 minutes
2. Improve my bone density and shoulder issues by implementing strength training at least three days a week for 30 minutes
3. Eat healthier by cutting back on eating out and cook more at home (hey, this saves money too!).
4. Identify vitamin supplements to help with physical and mental health concerns (fatigue, stress, shoulder pain, sleeplessness at night, etc.)

There it is. My 2011 health goals are out there for everyone to see. The next step is to hold myself accountable. Let me know what your goals are and let’s get healthy together.

As he explained to me, while he felt he had come to grips with the reality of not teaching, he didn’t know what to do. He said he still got angry, he still felt he wasn’t good enough, why did he feel so paralyzed? Knowing I too, was experiencing a change in my life’s story, he wanted advice. My first inkling was to say to him, “Here’s what you gotta do, Tom”. But, I bit my tongue and didn’t. He already knows what he has to do for himself. The thing about advice that I’ve discovered. is if I didn’t act on the advice given, no matter how well intended, the advisor became upset and sometimes insulted. It was, “Well, if you aren’t going to take my advice, you’re on your own”, kind of response.

The very definition of advice in Webster’s dictionary is an “offered opinion”. No where have I seen, “and if you don’t act on the advice given”, you are wrong, a bad person, and therefore, you aren’t moving forward”. Sometimes, though, I got the feeling when I didn’t take the advice asked for as something I needed to do in order to move forward, I was being obstinate, not good enough. Somehow, I deserved whatever had caused this change in my life story.

I didn’t tell Tom, “Here’s what you have to do”. Instead I shared with him things I found helpful for myself, when I I didn’t get my “contract renewed”. Like Tom, I grieved. We all know the stages of grief as presented by Elisabeth Kubler Ross: Denial, Anger, Bargaining, Depression, and Acceptance. I shared with Tom I experienced all those stages, but for myself, describe them as emotions, and even after three years, I still experience them. Ever day since my marriage, my contract to be with this person “forever” was severed, I have these emotions, and I give myself permission to feel every one. Seeking out a support system of family and friends who make me feel good about myself helps. Volunteering gives me a sense of helping someone others less fortunate than myself, and makes me feel good inside. Journaling helps tremendously, and continues as a daily ritual for me. Asking myself the tough questions, ie, what makes me tick, what are my strengths, my weaknesses, my passions, and how can I put those into action? What can I do for myself that helps me grow and become stronger, happier? How can I be more gentle on myself? When “advice” is given, I take it under consideration, but ultimately decide what is best for me.

Life can be pretty complicated but happiness is really pretty simple. Life’s challenges aren’t meant to paralyze us. For me, they help discover who I am. Sometimes in change, we find our direction. Be well, my friends. Meri