Fit For Life: Don’t ‘Sabotage’ Your Holidays
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Saturday, November 23, 2013
Matt Espeut, GoLocalWorcester Health + Lifestyle Contributor
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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