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McGoff: Take care of your most valuable asset

March 14, 2012
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Indiana Lawyer Commentary

By Sharon McGoff

mcgoff-sharon McGoff

Do you remember your first car? Do you still have it? Most likely, it has long since died and you traded it in for a new model, many new models ago. But, what if you were told you could have one car to last your lifetime? How would you have taken care of that first car? Would you have regularly taken it in for maintenance, washed and vacuumed it, put quality gas in the tank, kept it garaged, and driven it reasonably so as to not stress the engine? You likely would have taken extraordinary care of this car, knowing it would be your only means of transportation for your life.

Compare this car to your own body. This is the first and only body you have, right? You can’t trade it in for a newer model when it wears out, yet we are not kind to our bodies. We don’t maintain them to keep them strong, alert and healthy; we don’t drive them reasonably; we don’t put good fuel in our tanks; and we survive on low quality and quantity sleep, all of which put an undue amount of stress on our body’s engine. We all have excuses for not taking care of ourselves: too busy, too tired, don’t know where to begin, don’t know how to relax/de-stress. Let’s get past these excuses, one choice at a time.

“I’m too busy to exercise.” Small steps go a long way. You don’t need 30 or 60 minutes at one time to exercise. Exercise in any amount gets your heart pumping and keeps your arteries flexible and malleable, preventing heart disease. To fit incidental exercise into your day:

Take the stairs and not the elevator. If you work on the 28th floor, take the stairs to the fourth floor, then take the elevator the rest of the way. Each week, tackle one more floor.

Walk for 15 minutes before work, at lunch or after dinner. Park far away from the building you are going to.

Walk to your co-worker’s office instead of calling or emailing, and schedule walking meetings.

If you watch TV, do 10 pushups, 10 situps and 10 squats during each commercial.

At your children’s activities, instead of sitting, walk for 15 minutes, do 15 toe raises, 15 squats, and 15 pushups against the bleachers or wall.

Play with your kids when you see them outside – remember hopscotch and HORSE?

In your office, sit in your chair and stand 10 times; put your hands on your desk and do 10 pushups; hold your arms out to the side and circle them 10 times in each direction for a minute.

“I’m too busy to eat healthy.” With the time it takes to drive to a fast food restaurant, wait in line, order and pick up your food, you could have made a healthy meal. A few ideas for each meal:

Breakfast: Low fat/low sugar yogurt with fruit; whole grain/high fiber cereal with skim milk, egg whites and whole grain toast.

Lunch or dinner: Make a large bowl of salad with pre-cut vegetables on the weekend to enjoy all week. Buy pre-cooked chicken breasts to pair with the salad and use barbecue sauce instead of fattening dressing; to serve with vegetables; or to slice in a tortilla with salsa and low-fat cheese. Make boxed macaroni and cheese without butter and with skim milk, canned tuna/chicken and vegetables.

Snacks: Fruit and raw vegetables, low-fat string cheese and Greek yogurt. These snacks are high in fiber and protein, which keeps you satiated longer.

“I’m too tired.” Numerous studies prove exercise actually increases your energy. Even if you feel tired, exercise for at least 10 minutes. If you don’t feel energized after that time, it’s not your day. Also consider how late you stay up and whether that time is well spent and worth living in a tired and worn-out body.

“I don’t know where to begin.” First, get clearance from your doctor and find out if you have any restrictions. Once you are given the “go,” start slowly. You didn’t gain weight overnight and it won’t go away overnight, but it will go away with each healthy choice you make. Slow and steady wins the race! Incorporate incidental exercises into your day, as described above, and begin with 15 minutes of daily walking. Gradually increase the time each week by 10 percent. Write the exercise in your calendar as an appointment that will not be missed, much like an important client meeting.

“I don’t know how to relax/de-stress.” Of course you do! All you have to do is BREATHE. You can do that, right? Breathing doesn’t take extra time or resources, and you can do it anywhere, anytime! Here’s what to do: inhale deeply from your belly, counting to four, letting your belly expand, hold your breath for one count, and exhale completely for eight counts. Repeat until stress subsides.

If you have five minutes, find a quiet place to sit, close your eyes and take several slow, deep breaths to clear your mind. Continue breathing deeply and repeat the word “one” to yourself as you exhale. If you get distracted, just bring your focus back to the word “one.” Remember, you can’t always control what goes on outside, but you can always control what goes on inside.

Unlike your first car, this is the only body you have. Make a commitment with yourself to take care of it, one choice at a time. You are worth it!•

Sharon McGoff is a graduate of Indiana University Maurer School of Law, a certified personal trainer and health fitness specialist with the American College of Sports Medicine, and a certified life and wellness coach with WellCoaches, Inc. She owns Fit 4 Life Coaching and welcomes your questions or comments at Smcgoff@comcast.net.
 

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  1. No second amendment, pro life, pro traditional marriage, reagan or trump tshirts will be sold either. And you cannot draw Mohammed even in your own notebook. And you must wear a helmet at all times while at the fair. And no lawyer jokes can be told except in the designated protest area. And next year no crucifixes, since they are uber offensive to all but Catholics. Have a nice bland day here in the Lego movie. Remember ... Everything is awesome comrades.

  2. Thank you for this post . I just bought a LG External DVD It came with Cyber pwr 2 go . It would not play on Lenovo Idea pad w/8.1 . Your recommended free VLC worked great .

  3. All these sites putting up all the crap they do making Brent Look like A Monster like he's not a good person . First off th fight actually started not because of Brent but because of one of his friends then when the fight popped off his friend ran like a coward which left Brent to fend for himself .It IS NOT a crime to defend yourself 3 of them and 1 of him . just so happened he was a better fighter. I'm Brent s wife so I know him personally and up close . He's a very caring kind loving man . He's not abusive in any way . He is a loving father and really shouldn't be where he is not for self defense . Now because of one of his stupid friends trying to show off and turning out to be nothing but a coward and leaving Brent to be jumped by 3 men not only is Brent suffering but Me his wife , his kids abd step kidshis mom and brother his family is left to live without him abd suffering in more ways then one . that man was and still is my smile ....he's the one real thing I've ever had in my life .....f@#@ You Lafayette court system . Learn to do your jobs right he maybe should have gotten that year for misdemeanor battery but that s it . not one person can stand to me and tell me if u we're in a fight facing 3 men and u just by yourself u wouldn't fight back that you wouldn't do everything u could to walk away to ur family ur kids That's what Brent is guilty of trying to defend himself against 3 men he wanted to go home tohisfamily worse then they did he just happened to be a better fighter and he got the best of th others . what would you do ? Stand there lay there and be stomped and beaten or would u give it everything u got and fight back ? I'd of done the same only I'm so smallid of probably shot or stabbed or picked up something to use as a weapon . if it was me or them I'd do everything I could to make sure I was going to live that I would make it hone to see my kids and husband . I Love You Brent Anthony Forever & Always .....Soul 1 baby

  4. Good points, although this man did have a dog in the legal fight as that it was his mother on trial ... and he a dependent. As for parking spaces, handicap spots for pregnant women sure makes sense to me ... er, I mean pregnant men or women. (Please, I meant to include pregnant men the first time, not Room 101 again, please not Room 101 again. I love BB)

  5. I have no doubt that the ADA and related laws provide that many disabilities must be addressed. The question, however, is "by whom?" Many people get dealt bad cards by life. Some are deaf. Some are blind. Some are crippled. Why is it the business of the state to "collectivize" these problems and to force those who are NOT so afflicted to pay for those who are? The fact that this litigant was a mere spectator and not a party is chilling. What happens when somebody who speaks only East Bazurkistanish wants a translator so that he can "understand" the proceedings in a case in which he has NO interest? Do I and all other taxpayers have to cough up? It would seem so. ADA should be amended to provide a simple rule: "Your handicap, YOUR problem". This would apply particularly to handicapped parking spaces, where it seems that if the "handicap" is an ingrown toenail, the government comes rushing in to assist the poor downtrodden victim. I would grant wounded vets (IED victims come to mind in particular) a pass on this.. but others? Nope.

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