Easy ways to get started right away!

With the start of the New Year, it’s typically a time to reassess ourselves and our habits. Do you have a healthy habit you’d like to adopt? Most of us do. The tough part is getting started. That’s why I’ve pulled together these simple but effective tips to help you jump start five smart habits–eating breakfast, drinking more water, moving more, connecting, and getting a better night’s sleep. Choose one to get started. And when you’re ready, put them all together to give your everyday health an amazing boost.

Say Yes to Breakfast

The payoff: Eating breakfast fuels your body and brain for a truly good morning. It also helps jump-start your metabolism, which may be one reason that breakfast eaters tend to weigh less than those who skip it. Your best start: Choose foods you’ll look forward to–there are many more choices beyond plain-old cereal. Try plain or vanilla yoghurt with fresh berries. I start my mornings with fruit and veggie smoothies-my Vitamix is my workhorse for providing a healthy start for the whole family.

Just Add Water

The payoff: Every cell in your body contains water. Staying well hydrated can prevent headaches, moodiness, loss of focus, and muscle fatigue. Your best start: Carry a refillable bottle of water with you at all times–in your bag, in your car, on the job, and at the gym. If it’s handy, you’ll sip it. (I must admit I’m terrible in this area but will try to do better this year) Also, eat more fruits and vegetables, which contain lots of water. (Did you know that 91 percent of the weight of broccoli comes from water?) Remember that other water-based beverages count too.

Just Move!

The payoff: The more you move, the more calories you burn. An active lifestyle can also improve your mood, appearance, and overall health. Your best start: Carry a pedometer (or fitbit or other such gadget) and make it a game to increase the number of steps you take each day. Some easy boosts:

  • At work: Keep a small water glass that you have to refill often, instead of a large water bottle, on your desk. Use the stairs, not the elevator. Pace while on the phone.
  • At home: Put things away in multiple small trips rather than one big haul. Use your foam roller or resistance band as you watch TV.   View 6 roller exercises to start your year right    Watch a resistance band hip and leg series for strength and flexibility
  • Out and about: Walk that grocery cart back to it’s station rather than tucking it over a curb. Park in a remote corner of parking lots when running errands. Take the stairs when you can. On planes choose the aisle seat to more easily get up often.
  • Do what you love: What ever your passion is, gardening, hiking, Pilates, dance, yoga.  Mix it up so your body will benefit from the variety.   See a short Sneak Preview of the BoneSmart Pilates® DVD


The payoff: Regular and meaningful connection with friends, family, volunteering all improve your levels of  stress,  and release feel good hormones. Your best start: Write a letter, make a phone call. Enjoy a walk in the park or a hike in the woods with a buddy.  Volunteering and focusing on helping others helps you as well.

Sleep Better Tonight

The payoff: Getting a good night’s rest boosts energy and improves immunity. It’s also been associated with heart health and a longer life span. Your best start: Create a calming routine. At the end of the workday, write in a journal or create a to-do list for tomorrow, so you won’t worry you’ll forget something. Reading a few pages in a book or playing Words with Friends usually knocks me out pretty quickly. As you prepare for bed, dim the lights and quiet any loud noises. Following the same pre-bedtime routine each night can help you drift off more easily.

I was recently asked to teach a master class at Mountain View H.S. for the class of advanced student dancers. My first thought was to teach some Martha Graham modern dance technique along with some Pilates.  After all, Martha started her company in NY in 1926 and that same year, Joseph Pilates emigrated to NY to open his studio.  Also while a dancer in her company, I took Pilates classes to focus on mindful balanced muscle development and to help prevent the injuries that were common with a demanding rehearsal and touring schedule.

While preparing for this workshop I realized quickly that Martha would not want to share the spotlight with anyone else, so “totally Graham” it would be.  Joseph Pilates will have his own master class later.

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While reviewing my materials for the workshop I remembered quickly why I was originally drawn to, and devoted much of my life to Martha Graham’s work.  There are few people who can claim that “my boss was an oracle, a legend, a goddess”. Having had the good fortune to work directly with Martha for 7 years before she died, she was all of these things and more to me.

I didn’t know what to expect from the students and wondered if I’d be faced with behaviour issues. I created Graham Quote cards, 14 brightly colored index cards each with a memorable Martha Graham quote. My thought was to hand these out during the class as an incentive, to those exhibiting focus, drive and determination. I gave out 1 card and had to stop. I could not choose.

These students were totally absorbed, committed and hungry to learn and experience this unique movement style. I took seriously, my responsibility to this young group of dancers many of whom knew little about Martha.

My format included lecture, exploration of basic movement principles, an excerpt from the Helios section of the Martha Graham Company dance “Acts of Light” (see me guiding the students here) ,  and viewing of a video clip that I made while on tour. They enjoyed seeing what the choreography was “supposed to look like” and relished viewing some of the behind the scenes banter that occurs in a professional company while on tour.

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At the end of class I held a lottery to hand out the quote cards.  The dancers clearly were hoping to be chosen and applauded for each person that received one. My directive was simple. Commit to memory, the card you receive, and over time, pass that card onto another dancer in class who displays a positive work ethic. In this way they will keep alive the eloquent words of Martha Graham, and through their actions, pass on an “act of light” and appreciation to their fellow dancers.

Here is my New Years’ gift to you.  Some of my favorite quotes by Martha Graham that hold special meaning to me:

MG and I 4
                            Martha and I in her NYC upper east side apartment at a private party for her dancers.
“There is a vitality, a life force, an energy, a quickening
that is translated through you into action,
and because there is only one of you
in all of time, this expression is unique.
And if you block it, it will never exist through any
other medium and it will be lost.” The world will not have it. 
It is not your business to determine how good it is nor how valuable nor how it compares with other expressions.  It is your business to keep it yours clearly and directly, to keep the channel open.”
“We learn by practice, whether it means to learn to dance
by practicing dancing or to learn to live by practicing living,
the principles are the same.
One becomes, in some area, an athlete of God.”
“The body is a sacred garment,
it is what you enter life in
and what you depart life with,
and it should be treated with honour,
and with joy and with fear as well.
But always, though, with blessing.”


Blessings to you all


(Joseph Pilates, I guess your turn is next.)