Adding even 30 minutes a night to your slumber can result in a lower resting heart rate, lower blood pressure and even weight loss.

Happy Valentine’s Day to You!

he bloom is off the rose. You made a valiant effort at a New Year’s resolution or two, but that was weeks ago. Heavy workloads, deadlines, stress and life’s many other distractions may have thrown you off track. If your resolutions are already a distant memory, you might start coming down on yourself. Beating yourself up over your lack of will or commitment won’t get you anywhere, but here’s something that will: recommitting to take care of you.

Everyone thinks of Valentine’s Day as a time of romance and love, so why not take this month to treat yourself the way you would a loved one? In my yoga class, I often talk about how we are, at our core, a giving species. If we constantly give of ourselves to our family, boss, coworkers and friends, and never take time to replenish, we wind up burned out and empty. It’s time to be a little selfish, and I mean that in the best possible way: use this season of love to reflect and find some ways to be good to yourself.

Effective self-care involves more than eating right and exercising (the two biggies among resolution-makers). There are many ways to reduce stress and start to make this year the one you were so excited about several weeks ago.

Turn Off, Drop Out, Get Clean

Get started on your quest for self-care by turning off the television. Every day that we watch we are assaulted with commercials that tell us how imperfect we are. On New Year’s Day, a so-called health network had a marathon of shows focusing on plastic surgery and gastric bypass for weight loss. In between surgeries, this channel showed commercials featuring diet drugs, get-thin-quick plans and reduced-calorie foods. How could anyone watching feel that they were living up to society’s expectations?

Watching or reading the news is even worse. We live in an age where the Internet and dozens of 24-hour news channels have lots of time to fill. Many of us suffer from news addiction; if this sounds like you, consider taking a break. On his website (http://www.drweil.com/drw/u/id/ART02034), wellness expert Dr. Andrew Weil espouses that we step back and try a "news fast." He says,

Avoiding news on the television, newspaper or the Internet for a few days or even a week may help renew your spirits. It is a good way to gauge how you react to and process news, and how the news affects you. If it seems outlandish, consider the following:

• Both local and national network news have increased their emphasis on crime, even as U.S. crime rates continue to decline. This is particularly true of local news.

• Studies show that violence, death and other negative images can provoke changes in mood and aggravate anxiety, sadness and depression.

• Feelings of depression and sadness can lead to a negative view of your own life.

Perceiving the world as violent, unsafe and hostile can have negative effects on your body, as well. By taking a news fast, you can develop a more conscious relationship with the media -- and promote greater mental calm within yourself. When you spend more time in harmonious mental states, your body will function better, and anxiety and overstimulation may be minimized.

Now that you have banished the television and news for a while, try turning in an hour early. When you wake the next day, you will probably feel refreshed; over 75 percent of adults get one to two hours less sleep per night than they should. An adequate night’s sleep, for most adults, is between seven and eight hours. Adding even 30 minutes a night to your slumber can result in a lower resting heart rate, lower blood pressure and even weight loss (sleep-deprived bodies tend to crave comfort foods, sugar, soft drinks and caffeine).

Now that you’re well rested, it’s time for a pampering bath or shower. Use products that invigorate you and take deep breaths. In the tub, instead of planning your day or going through your to-do list, be in the moment of feeling the water on your skin and focus on relaxing. Staying in the moment can be very meditative and buys some more time just for you.

Breathe In and Stretch Out

See if you can continue your deep breathing throughout the day; most adults use only 25 percent of their lung capacity. To see if you are guilty of lung deprivation, try this test. Place one hand on your upper chest and one hand on your belly. Breathe in as you normally would and see where you feel expansion. If your chest rises and your belly stays put, you need to reacquaint yourself with the lower abdominal muscles and practice breathing into the belly. (After all, you did it naturally from the moment your were born -- you can relearn this skill!)

Taking a few minutes each day to practice breathing deeply may help you change this into a regular bodily function. Deep breathing has myriad benefits, including increased focus and mental clarity, lower blood pressure, greater chest-wall strength, lower levels of stress and lower resting heartbeat.

Now that your breathing is under control, work those lungs with some movement. If you made a resolution to get fit in 2008 and have yet to lift a finger, try something refreshing that might not necessarily fall into the category of exercise. Start by adding some gentle stretching to your life. Flexibility training need not be a full–on, hardcore power-yoga session; just adding a few basic stretches to your daily routine can improve posture and increase well-being. Look around for a class that specializes in easy stretches -- words like restorative, gentle and meditative are usually associated with this type of class. There are also classes and personal trainers that show clients how to incorporate elements of stretching and self-massage using foam rollers and other props. Thai yoga massage is a modality that combines partner stretching with massage to help flexibility. All of these options are a great way to start feeling better about yourself, and your body will respond in kind.

Go to Work!

Wouldn’t it be great if you could just stay home all day breathing, sleeping and stretching? The reality is, most of us work for a living. So, at your workplace, try to fit at least 15 minutes into each day just for you. Write free time into your schedule, and treat it the same way you would treat a dental appointment or meeting. On your personal time, take a walk around the block, talk to a good friend, listen to a song you love, or do something else you enjoy. Don’t talk yourself out of this time because you’re too busy -- even a 15-minute break helps recharge and replenish you so that you can attack your work with greater enthusiasm.

The amazing thing about giving yourself a break is that you begin to thrive in a way that is not possible when you push too hard. Self-care is about knowing your body and mind; understanding when to say no is not a cop-out, it’s a gift. Give yourself the gift of self-care this Valentine’s Day, and start feeling better in 2008!

Jackie Camborde is the owner of Santé Fitness Studio in Santa Fe. Contact her at santesf@yahoo.com.





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	Adding even 30 minutes a night to your slumber can result in a lower resting heart rate, lower blood pressure and even weight loss. Happy Valentine’s Day to You! he bloom is off the rose. You made a valiant effort at a New Year’s resolution or two, but that was weeks ago. Heavy workloads, deadlines, stress and life’s many other distractions may have thrown you off track. If your resolutions are already a distant memory, you might start coming down on yourself. Beating yourself up over your lack of will or commitment won’t get you anywhere, but here’s something that will: recommitting to take care of you. Everyone thinks of Valentine’s Day as a time of romance and love, so why not take this month to treat yourself the way you would a loved one? In my yoga class, I often talk about how we are, at our core, a giving species. If we constantly give of ourselves to our family, boss, coworkers and friends, and never take time to replenish, we wind up burned out and empty. It’s time to be a little selfish, and I mean that in the best possible way: use this season of love to reflect and find some ways to be good to yourself. Effective self-care involves more than eating right and exercising (the two biggies among resolution-makers). There are many ways to reduce stress and start to make this year the one you were so excited about several weeks ago. Turn Off, Drop Out, Get Clean Get started on your quest for self-care by turning off the television. Every day that we watch we are assaulted with commercials that tell us how imperfect we are. On New Year’s Day, a so-called health network had a marathon of shows focusing on plastic surgery and gastric bypass for weight loss. In between surgeries, this channel showed commercials featuring diet drugs, get-thin-quick plans and reduced-calorie foods. How could anyone watching feel that they were living up to society’s expectations? Watching or reading the news is even worse. We live in an age where the Internet and dozens of 24-hour news channels have lots of time to fill. Many of us suffer from news addiction; if this sounds like you, consider taking a break. On his website (http://www.drweil.com/drw/u/id/ART02034), wellness expert Dr. Andrew Weil espouses that we step back and try a "news fast." He says, Avoiding news on the television, newspaper or the Internet for a few days or even a week may help renew your spirits. It is a good way to gauge how you react to and process news, and how the news affects you. If it seems outlandish, consider the following: • Both local and national network news have increased their emphasis on crime, even as U.S. crime rates continue to decline. This is particularly true of local news. • Studies show that violence, death and other negative images can provoke changes in mood and aggravate anxiety, sadness and depression. • Feelings of depression and sadness can lead to a negative view of your own life. Perceiving the world as violent, unsafe and hostile can have negative effects on your body, as well. By taking a news fast, you can develop a more conscious relationship with the media -- and promote greater mental calm within yourself. When you spend more time in harmonious mental states, your body will function better, and anxiety and overstimulation may be minimized. Now that you have banished the television and news for a while, try turning in an hour early. When you wake the next day, you will probably feel refreshed; over 75 percent of adults get one to two hours less sleep per night than they should. An adequate night’s sleep, for most adults, is between seven and eight hours. Adding even 30 minutes a night to your slumber can result in a lower resting heart rate, lower blood pressure and even weight loss (sleep-deprived bodies tend to crave comfort foods, sugar, soft drinks and caffeine). Now that you’re well rested, it’s time for a pampering bath or shower. Use products that invigorate you and take deep breaths. In the tub, instead of planning your day or going through your to-do list, be in the moment of feeling the water on your skin and focus on relaxing. Staying in the moment can be very meditative and buys some more time just for you. Breathe In and Stretch Out See if you can continue your deep breathing throughout the day; most adults use only 25 percent of their lung capacity. To see if you are guilty of lung deprivation, try this test. Place one hand on your upper chest and one hand on your belly. Breathe in as you normally would and see where you feel expansion. If your chest rises and your belly stays put, you need to reacquaint yourself with the lower abdominal muscles and practice breathing into the belly. (After all, you did it naturally from the moment your were born -- you can relearn this skill!) Taking a few minutes each day to practice breathing deeply may help you change this into a regular bodily function. Deep breathing has myriad benefits, including increased focus and mental clarity, lower blood pressure, greater chest-wall strength, lower levels of stress and lower resting heartbeat. Now that your breathing is under control, work those lungs with some movement. If you made a resolution to get fit in 2008 and have yet to lift a finger, try something refreshing that might not necessarily fall into the category of exercise. Start by adding some gentle stretching to your life. Flexibility training need not be a full–on, hardcore power-yoga session; just adding a few basic stretches to your daily routine can improve posture and increase well-being. Look around for a class that specializes in easy stretches -- words like restorative, gentle and meditative are usually associated with this type of class. There are also classes and personal trainers that show clients how to incorporate elements of stretching and self-massage using foam rollers and other props. Thai yoga massage is a modality that combines partner stretching with massage to help flexibility. All of these options are a great way to start feeling better about yourself, and your body will respond in kind. Go to Work! Wouldn’t it be great if you could just stay home all day breathing, sleeping and stretching? The reality is, most of us work for a living. So, at your workplace, try to fit at least 15 minutes into each day just for you. Write free time into your schedule, and treat it the same way you would treat a dental appointment or meeting. On your personal time, take a walk around the block, talk to a good friend, listen to a song you love, or do something else you enjoy. Don’t talk yourself out of this time because you’re too busy -- even a 15-minute break helps recharge and replenish you so that you can attack your work with greater enthusiasm. The amazing thing about giving yourself a break is that you begin to thrive in a way that is not possible when you push too hard. Self-care is about knowing your body and mind; understanding when to say no is not a cop-out, it’s a gift. Give yourself the gift of self-care this Valentine’s Day, and start feeling better in 2008! Jackie Camborde is the owner of Santé Fitness Studio in Santa Fe. Contact her at santesf@yahoo.com.