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Fit For Life: Don’t ‘Sabotage’ Your Holidays

Saturday, November 23, 2013

 

It's that time of the year again. A time to get together with family and friends that you don't get to see on a regular basis, a time of being close with the ones we love and care about, a time to give thanks, a time of relaxing and getting that warm feeling that the holidays bring. But beware. The holidays don't always come with good intentions. As a matter of fact the holidays love to sabotage our health and waistline. Here are some ways to avoid this.

sab·o·tage, n.
1. Destruction of property or obstruction of normal operations, as by civilians or enemy agents in time of war; 2. Treacherous action to defeat or hinder a cause or an endeavor; deliberate subversion.


S - stick to your exercise routine. Eating well is difficult this time of year; so don't compound the damage by being lazy. Get to the gym and lift weights.

A - avoid eating the worst of the food on the table. Stay away from all bread based foods like stuffing, bread and rolls, crackers etc. - these items have the most empty calories of all.

B - be strong. Don't eat just because it is in front of you. When you feel full, stop eating.

O - offer to help clean off the table and get up and move around after dinner. It is not a lot of exercise, but still better than sitting at the table spooning more food into your mouth.

T - take responsibility for yourself. If you look for reasons to give in and fail, you will. Don't just throw your hands in the air and blame your host or the holidays for falling off your program. We all cheat; just get back on the wagon after it's over.

A - accept the fact that you will not be on your program, and you will have dessert. This is for the neurotic exercise people. Don't stress yourself out, it's ok, just try to minimize the damage. You work hard, you deserve a treat.

G - get back to the gym tomorrow. Most people get this day off, so get to the gym the next day. You could also workout outside, but you will have lots of stored glycogen from overeating, and a workout with weights will burn more calories, as well as give you a great pumped up feeling.

E - exercise discipline, and keep your motivation. When you fall off for a day get back on your horse. Try to avoid throwing in the towel for "the holiday season". There will be lots of temptation, but remember how hard you worked to get to where you are, and that the more you vary from your plan and system, the tougher it is to get back on track.

And – of course - Happy Thanksgiving to all

Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt works in private and small group training available at your home or office location or at gym facilities. Matt offers his services to everyone wanting to be more fit and healthy, overweight young people, youth/collegiate athletes, and seniors. Matt has worked and continues to train at several facilities in the Providence area including Gold's Gym and CORE Studio, and he believes continued education is a must in his field. Email Matt:[email protected], check out his website atwww.fitnessprofiles.net or on Facebook at Matt Espeut or on Twitter @MattEspeut.

 

Related Slideshow: Check Out The Grades: Massachusetts Hospitals Report Card

A recent survey released by The Leapfrog Group assigns a Hospital Safety Score, using the report card system of A to F to each of the hospitals in Rhode Island. These grades are based on expert analysis of injuries, infections and errors that cause harm or death during a hospital stay.

Let's see how each of Massachusetts' hospitals were graded from highest to lowest:

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Addison Gilbert Hospital

Gloucester, MA

 

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Anna Jaques Hospital

Newburyport, RI

 

Fall 2013 Grade: A

Spring 2013 Grade: B

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Baystate Franklin Medical Center

Greenfield, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Baystate Medical Center

Springfield, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

 

(Photo: John Phelan, Wikimedia)

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Berkshire Medical Center

Pittsfield, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Beth Israel Deaconess Hospital Milton

Milton, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: B

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Beth Israel Deaconess Medical Center

Boston, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Beverly Hospital

Beverly, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Boston Medical Center

Boston, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Brigham and Women's Hospital

Boston, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Brigham and Women's Faulkner Hospital

Boston, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Cambridge Health Alliance: Cambridge

Cambridge, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Cambridge Health Alliance: Whidden

Everett, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Cape Cod Hospital 

Hyannis, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

(Photo: Davee, Flickr)

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Carney Hospital

Dorchester, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Charlton Memorial Hospital: Southcoast Hospitals Group

Fall River, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: B

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Emerson Hospital

Concord, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: B

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Hallmark Health System: Lawrence Memorial Hospital of Medford

Medford, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Hallmark Health System: Melrose-Wakefield Hospital

Melrose, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Harrington Memorial Hospital

Southbridge, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Holy Family Hospital

Methuen, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Jordan Hospital

Plymouth, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: C

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Lahey Hospital and Medical Center

Burlington, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Leonard Morse Hospital

Natick, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Lowell General Hospital

Lowell, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Marlborough Hospital

Marlborough, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Mercy Medical Center of Springfield

Springfield, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: C

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Merrimack Valley Hospital

Haverhill, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: C

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Framingham Union Hospital

Framingham, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Milford Regional Medical Center

Milford, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Morton Hospital

Taunton, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Mount Auburn Hospital

Cambridge, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Nashoba Valley Medical Center: A Steward Family Hospital

Ayer, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: B

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Newton-Wellesley Hospital

Newton, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Noble Hospital

Westfield, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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North Shore Medical Center - Union Hospital

Lynn, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Quincy Medical Center

Quincy, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Signature Healthcare Brockton Hospital

Brockton, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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South Shore Hospital

South Weymouth, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Steward Good Samaritan Medical Center, Inc. 

Brockton, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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St. Luke's Hospital: Southeast Hospitals Group

New Bedford, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: B

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Steward Norword Hospital

Norwood, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Steward St. Anne's Hospital

Fall River, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Steward St. Elizabeth's Medical Center

Boston, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Sturdy Memorial Hospital

Attleboro, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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The Cooley Dickinson Hospital

Northampton, MA

 

Fall 2013 Grade: 

Spring 2013 Grade: 

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Tobey Hospital: Southcoast Hospitals Group

Wareham, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Wing Memorial Hospital & Medical Centers

Palmer, MA

 

Fall 2013 Grade: A

Spring 2013 Grade: A

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Beth Israel Deaconess Hospital: Needham

Needham, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: A

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Falmouth Hospital

Falmouth, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: C

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Holyoke Medical Center

Holyoke, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: A

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Lawrence General Hospital

Lawrence, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: B

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Massachusetts General Hospital

Boston, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: B

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North Shore Medical Center: Salem Hospital

Salem, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: B

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Saints Medical Center

Lowell, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: B

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St. Vincent at Worcester Medical Center

Worcester, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: A

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Tufts Medical Center

Boston, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: A

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Winchester Hospital

Winchester, MA

 

Fall 2013 Grade: B

Spring 2013 Grade: B

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HealthAlliance Hospital

Leominster, MA

 

Fall 2013 Grade: C

Spring 2013 Grade: B

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North Adams Regional Hospital

North Adams, MA

 

Fall 2013 Grade: C

Spring 2013 Grade: A

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U Mass Memorial Medical Center

Worcester, MA

 

Fall 2013 Grade: C

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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U Mass Memorial Medical Center: Memorial Campus

Worcester, MA

 

Fall 2013 Grade: C

Spring 2013 Grade: C

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Athol Memorial Hospital

Athol, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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Baystate Mary Lane Hospital

Ware, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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Boston Children's Hospital

Boston, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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Clinton Hospital

Clinton, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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Dana-Farber Cancer Institute

Boston, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded due to lack of publicly available data

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Fairview Hospital

Great Barrington, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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Martha's Vineyard Hospital

Oak Bluffs, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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Massachusetts Eye And Ear

Boston, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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Nantucket Cottage Hospital

Nantucket,  MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

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New England Baptist Hospital

Boston, MA

 

Fall 2013 Grade: Not Graded*

Spring 2013 Grade: Not Graded*

 

*Not graded because the hospital did not respond to Leapfrog's voluntary survey

 
 

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