There are four DVDS in the set (which can be purchased as a set or individually): Body Sculpt, Pilates Plus, Pure Arms & Abs and Thighs & Glutes. Each DVD is approximately 50 minutes, about the length of a class. The workout can be done straight through, or if you are crunched for time (or just in need of a quick butt blast) they are conveniently broken up into ten-minute segments. Just one ten minute segment will have you burning, though.

The creators, Fred DeVito and Elisabeth Halfpapp, have over 50 years’ combined experience teaching Pilates, yoga, dance, and Tai Chi, disciplines that inform the Body Sculpt workout. They are founding team members of the Exhale spa. The workouts are Pilates and ballet inspired, combining some of the elements of these disciplines with strength work. DeVito and Halfpapp (husband and wife) provide easy to follow directions as you work through the programs, so you are never in doubt of how to do a move. The programs consist of many ‘strength within stillness’ postures, a phrase you will hear over and over throughout the workout. Basically, this means you will hold a posture for several seconds, providing your muscle with a little shock, giving it something new. This technique is excellent for building tone and definition, without making you bulky. And every little bit of muscle helps to raise your metabolism, burning more calories all day long. Each toning segment is followed by a thorough stretch, because one of the philosophies of Core Fusion is lengthening the muscles—which occurs when you stretch right after building muscle.

For most of the workouts, no equipment is necessary, but for the upper body exercises you will need a light set of hand weights, and a mat is always necessary for stretching. The upper body DVD will leave you amazed that three pound dumbbells can actually make your arms burn. Because you are doing the moves for minutes at a time without release, the burn comes on quickly, and so will the results. The ab series may be the hardest ab workout you’ll ever do. And the buns and thighs DVD? Well, the next day you’ll be finding areas of your body a bit sore. This too shall pass, with repeated use, but you will know, without a doubt, that you have worked out.

These DVDs can be purchased online directly from Exhale Spa’s website (exhalespa.com) or Amazon.com.

Ask to see their qualifications. Ask for references. A certified trainer will be more than happy to show you. Even if he or she is not certified, the ability to present references might be enough to assure this person knows what they are doing.

Also, beware of health clubs that have trainers on staff. Some gyms do not require any experience AT ALL for their trainers. These trainers are sometimes hourly workers given shirts that say, “Trainer” on the back…but are not required to have trained a single person or have certification as a trainer. Not to say they won’t have experience, but they are not required. Other national gym chains do require certification by the NFPT, the National Federation of Personal Trainers.

There are several schools and courses that give trainers their certification, but the National Federation of Personal Trainers is the most recognized. If a facility requires certification, most note that this body is the one they look for first. The NFPT has rigorous courses and a comprehensive test that students must pass in order to get their certificate. The classes are not cheap, so it makes sense to say that a person has to be serious to go through with the program.

All in all, the best advice on choosing a personal trainer is to meet with him or her, ask about qualifications and references, and go through a sample workout. Most trainers will sit down with you to to discuss your goals and then will design a plan. If you do not find this on your initial consultation, you might want to find another trainer. Also, oftentimes, personal trainers will have some background in nutrition as well, and can help clients come up with healthy eating plans, too. As we all know, it is diet and exercise, hand in hand, that really get the best results

Necessities

A yoga mat is essential. Sometimes the gym or location where your class is will have extra mats; however, these mats can be full of germs and also not have the proper padding or grip that is needed for particular stretches. You can find yoga mats at Target or Wal-Mart ranging from $12-30 in different colors. Stores also carry a small block called a yoga brick, which some people use to aid them during class. It can help in certain yoga poses but is not absolutely necessary to have. A small towel and water bottle should always be taken to class. Wear loose cotton clothing; a tee shirt or tank top with cotton pants is sufficient. Be prepared to sweat at least a little bit. For comfort, hair should be tied back so it won’t fall in your eyes during stretches. Wear flip flops to slip off as shoes are not worn in class.

Class

Yoga usually starts off with a couple minutes laying on your back with your eyes closed, meditating. Depending on which type of yoga class you’re attending, a series of stretches will follow meditation and end with another 5-10 minutes of meditation/relaxation. Power Yoga aims to get the heart rate up so the body sweats more and involves a bit more of a cardio workout. Yoga Stretch focuses on poses that stretch and relax all the muscles. Yoga Stretch is more low-key. Bikram Yoga, or Hot Yoga, is when the temperature of the room is turned up to at least 90 degrees, so that the body sweats profusely. Very little clothing is worn to this class.

Poses

There are many different poses in yoga; listed below are common stretches used in all classes, and the basics of how to perform them.

Child’s Pose

Usually class begins and ends with child’s pose. It is also used to rest in between vigorous stretches. Students are encouraged to revert to child’s pose anytime they are feeling tired. While sitting on your knees with your legs tucked underneath you, bend your body completely forward so that your head is almost touching the ground. You can either keep your forearms stretched in front of you or keep them behind you parallel with your back. Keep your legs apart from each other and your head facing downward.

Downward Facing Dog

While standing, bend over so the palms of your hands are planted firmly on the ground apart from each other. Move both feet back and apart from each other so now your body is shaped like an upside down V. Keep your head facing down. This position is usually transitioned to from child’s pose and vice versa.

Dolphin Pose

This pose is exactly the same as downward facing dog; however, instead of planting your palms firmly on the ground, rest your forearms completely flat on the ground so there is no pressure on the wrists. This position is good for people with carpel tunnel syndrome.

Eagle Pose

While standing, keep the knees slightly bent. Keeping the right foot on the ground, cross the left thigh over the right. Hook the left foot behind the right calf to hold the pose and try to balance on your right foot. With your hands, put your forearms parallel to each other (with your hands pointing toward the ceiling). Now take your left arm and cross it in front of the right arm. Stretch so that the palms are touching each other. Make sure your fingers are pointing upwards. Switch feet and arms and do the same position.

Chair Pose

While standing, bend the knees slightly. Raise your arms all the way to the ceiling and keep your palms facing toward each other.

Warrior I, II and III Pose

1. While standing, place your right foot about 3 feet behind the left foot. Bend the left knee forward, while your left foot is pointing straight in front of you and the right foot is faced slightly to the right. Either keep your hands on your hips, lift your arms straight in front of you or above you with your hands pointed toward the sky. If you hold your arms in the last position, keep your head tilted upward.

2. While in Warrior I pose, take your arms so that the left arm is pointing straight ahead in front of you and the right arm is pointing towards the back. While doing this keep your head facing forward.

3. Now lift your right leg off the ground and bend your body forward while balancing on your left foot. Stretch both arms in front of you with your hands pointed and your palms facing each other.

Switch feet and repeat Warrior I, II and III.

Wrapping Up

There are several variations of the poses above as well as many other positions altogether. But its helpful to get familiar with these basics in order to succeed in yoga class. Once you have these positions mastered, you will be able to move onto more challenging positions and get a better work out and overall body stretch.

Meditation

Once the stretches are complete, the instructor will ask the class to lay on their backs once again with their eyes closed and get as comfortable as possible. Lights will be turned off and music played (most of the time) so that all stress and negativity of the day and week will melt away. Meditation is a huge part of yoga, as relaxing the mind before and after stretching the muscles, brings more energy and inner peace to you.

If you are looking for a new workout DVD to try, have grown tired of your current collection and need to mix it up a bit, or are just starting a fitness regimen, these DVDs are must haves (or at least ‘must tries’ since everyone is unique, and there is no one size fits all workout). Try them out, and see which one fits you.

5. Workout DVD number five on the “Must Have” list is a good, solid yoga DVD. Every workout needs a stretch, and experts agree that yoga is a total body experience. It not only stretches and strengthens your muscles, it focuses your mind, it allows oxygen to reach all areas of your body and has actually been proven to make you feel better. Knowing all this, no workout is complete without a little yoga. Use it as your cool down and stretch if nothing else. One of the best to try, whether you are a beginner or an advanced yogi, is Kristin McGee’s Power Yoga. It can be broken down into segments, and she always gives modifications for beginners, but it is definitely challenging enough for the more advanced student of yoga. It leaves you feeling longer and stronger, and of course, more refreshed and alert.

4. DVD number four is Core Fusion’s Pilates Plus, or any of the Core Fusion DVDs (there are four). Pilates is another great way to both build and lengthen your muscles. The Core Fusion series is a set of 50-minute DVDs that are broken down into 10-minute segments, perfect if you are pressed for time, and great for days when you have the space in your schedule for a longer workout. Core Fusion Pilates is unlike other Pilates workouts, so if you have found yourself bored with Pilates in the past, this might be a DVD for you to try. On the other hand, if you love Pilates, this might be a good way to shake up your workout.

3. DVD number three on the must have list is an abs workout. Everyone loves to work abdominals, and a DVD that offers several workouts in one is Cathe Friedrich’s ‘Ab Hits’. The DVD features an hour and forty-five minutes of abdominal workouts—in mini-sessions of six to ten minutes. There are premixes, or you can go chapter to chapter, or just start at minute one and go for as long as you desire. The workouts are all varied—some feature traditional crunches, other planks, other s super mans, and still others oblique twists and pelvic raises. Because of the length, you can mix it up every day and your abs will never get used to the workout—a problem which can lead to plateaus if you are not careful.

2. DVD number two is another Cathe Friedrich workout. If you have never done one of Cathe’s workouts, she is someone you need to get to know. The fitness guru has her own fitness empire, which she has been steadily building for two decades. Cathe is an inspiration to women everywhere, and her newest set of DVDs also feature men, as well, so everyone can participate. Her workouts use ‘real’ weights, rather than wimpy five or ten pound weights that other female instructors often utilize, and promote form over anything else. You will build muscle with Cathe. You will learn the proper form. You will finish each workout tired, and you will call her a few names during each session, without a doubt. The DVD that is in the number two slot is ‘Butts and Guts.’ The DVD focuses on the bottom half and even seasoned exercisers have trouble getting through it in one sitting. Her DVDs offer premixes or you can do the workout straight through.

1. And finally, in the number one slot, Cathe Friedrich’s newest series, ‘STS.’ STS stands for Shock Training System. It’s a series of 40 discs, each disc used once in a three-month rotation. You’ll do the first set, Endurance, for a month, then take a week off and begin Hypertrophy. After a month of hypertrophy (building muscle), you will take a week off and then begin the Strength phase. After this month, you can then just start all over again if you wish. By the end, you’ll be stronger and will see fabulous results. The beauty of the program is that you never do a DVD twice in that three-month time span, truly a shock for your system.

All of these DVDs can be purchased online, either at Amazon.com or Cathe.com. Good luck and enjoy your workout!

For dull skin:

You can make rose water by boiling two cups of live rose petals in one liter of water. Chilled rose water lasts for up to a week and can be applied with a cotton ball and used as an astringent.

Try adding lavender to a facial steamer. Steamers are inexpensive and can be bought at many department stores. Be careful using lavender oil, which can add too much oil to your pores. Dried or fresh lavender is best.

Add fresh or dried sage and rosemary to alcohol to make an astringent. If this is too drying try witch hazel.

Add fresh rose petals to witch hazel to make an astringent.

Rub turmeric onto your cheeks to add a golden glow.

Scrub your face with dry oatmeal to remove dead skin.

Mix goats milk lotion with violet oil to make a body lotion.

Vodka and fresh mint can be used as an astringent.

Boil lettuce in water for ten minutes, drain and use as an astringent. Adds extra moisture.

Wash your face with green tea, or add two cups to your bath.

Ylang Ylang essential oil can be put onto your face with a cotton ball to give your skin an extra glow.

Make a body scrub out of sea salt and Epson salt.

Moisturize your face, heals, and elbows with coconut or almond oil.

Drink more water!

For Acne:

Add a spot of toothpaste to a pimple to relieve redness.

Boil 3 tbsp. basil leaves in 1 cup of water, use as an astringent.

Wipe your face with apple cider vinegar, cut 50/50 with water.

Mix 1/4-cup witch hazel, 2 tbsp. Aloe Vera gel, and 2 tsp. tea tree oil. Pat onto face with a cotton ball.

Use a mango facemask to unclog pores. Blend the pulp of a mango and put it onto your face; let dry, and wash off.

For Blackheads:

Add Elmer’s glue to the face, let dry and pull off. This will remove blackheads.

A lemon rubbed over the nose will help remove dirt from the pores.

For Age Spots:

Cucumber juice or puree on the face ca be used as either an astringent or a mask.

Make a facemask out of mashed chickpeas.

Rub the skin with papaya juice and wash normally.

For Wrinkles:

Make a facemask out of two tsp. apple cider vinegar and mashed banana. Let the banana dry and wash off.

Apply Miracle Whip to the face until it dries, wash off.

Simple Facemasks:

Blend 1 banana, 2tbsp. honey, 2 tbsp. sour cream.

Mix cornmeal with water until thick.

Blend ½ a peeled cucumber, 1 tbsp. plain yogurt, 1 tsp. honey, and 2-3 strawberries.

Blend an avocado with plain yogurt.

Puree 1 apricot with 2 tbsp. dry milk powder.

Applesauce and chopped fresh spearmint or mint.

Anti- Itch:

Witch hazel removes itch from burns and bites.

Dry Skin:

Rub a slice of raw potato on the skin.

Rinse your face with buttermilk.

Oily Skin:

Mix ½ cup of cooked oatmeal, 1 egg white, and ½ cup of applesauce into a facemask. Leave on for 15 mins.

Wipe your face with plain yogurt to remove excess oil.

Mild Irritations:

For minor burns add a small amount of tooth gel to the burn.

Use jojoba oil to reduce swelling.

For chapped hands apply glycerin.

Apply a banana or honey to a burn.

Tea tree oil can be used instead of Neosporin to fight infection.

Add lavender oil to a bath to sooth insect bites.

For bee or jellyfish stings use unseasoned meat tenderizer to neutralize the venom.

Sunburn:

Brewed tea in the bath will sooth sunburn as will aloe.

Dark Circles:

Cucumber slices under the eyes remove dark circles and sooth red eyes.

Carefully wipe under eyes with tomato juice.

Massage eyes with almond oil.

Apply a mix of milk and honey under your eyes and then wash off after one hour.

Drink two glasses of cranberry juice a day.

Physical exercise stimulates circulation in your body, therefore allowing more oxygen to reach your brain. By doing so, more nutrients are supplied
to it. Going for a brisk walk in the morning, walking up and down the stairs or even bike riding are excellent ways to get the circulation of blood going in your brain and body. Regular physical exercise can also help reduce the risk of cardiovascular disease and help you keep a healthy blood pressure level. Elevated levels of blood pressure are not good for the brain, as they can lead to a stroke. Keeping your heart rate up by exercising also reduces levels of stress and depression which can both be damaging to brain cells.

Mental exercises are extremely important in preserving brain power. Try different word and number games that stimulate the pathways. Sudoku is a fantastic number game that will get you thinking and concentrating.
Word games such as crosswords, which force you to remember random facts, and Scrabble are also fun and healthy for the brain.

A unique way to preserve your brain power is to try doing routine things with your non dominant hand or foot. One example is brushing your teeth with your right hand, if you are left handed. It allows the brain to use pathways that are dormant because they aren’t used often.
Try kicking a soccer ball with your non dominant foot.

Antioxidants are found in food that is full of nutrients and can prevent free radicals from damaging the body’s cells. This in turn can prevent heart disease and cancer, but the brain reaps benefits as well. Antioxidants are found in fruits and vegetables with an abundance of color. Make it a daily routine to include carrots, red and yellow bell peppers and tomatoes
in the salads you eat. Berries such as blueberries and raspberries are full of antioxidants and can easily be tossed into morning cereals and smoothies.

The myth of drinking a warm glass of milk before bedtime is no joke. Dairy foods include a good source of tryptophan which is the same thing in turkey. Your body converts tryptophan into melatonin and serotonin, which is linked to inducing sleep. Another food that has melatonin is cherries. Eating either fresh or dried cherries before bedtime may help you sleep better.

There are several other food remedies you can try. Eating a few crackers, a small bowl of cereal of oatmeal, half a bagel with some cream cheese or even peanut butter, a sliced apple with an ounce of cheese or even eight ounces of yogurt with some granola sprinkled on top will do the trick.

Bedtime snacks should be a small amount of food, and shouldn’t be more than 200 calories. If you are still finding it hard to get a good night sleep, there might be things you are doing or foods you want to avoid that could keep you from getting your beauty rest.

You want to avoid drinking lots of water. Excessive water intake means waking up more in the middle of the night to go to the bathroom. Spicy foods, particularly those who are prone to heartburn can keep you up all night tossing and turning. Protein is also something you do not want to consume too much of before bedtime due to the fact that protein contains amino acids which stimulate brain activity.

Eating too much can also play a large factor in falling asleep. Your body continues to breakdown your meal making it impossible for you to fall asleep easily. Caffeine, everyone knows is a stimulant and can amplify the activity of your nervous system, so stay away from anything that has caffeine before bedtime otherwise you will be staying up a lot longer than you anticipated.

If at all possible, you want to eat dinner three hours before your anticipated bedtime. These are merely suggestions, should you really have any problems falling asleep, you might consider seeing a doctor.

First lets start with the basic types of tea.

Black- black tea is more oxidized than the other types of tea, which gives it its color. It tends to have a deeper flavor and more caffeine than the other teas. It is believed to have good vascular benefits. Black tea is generally the tea you find in iced tea.

Green- green tea is believed by most to be the healthiest tea; it has high levels of anti-oxidants, is believed to be useful in weight loss, to strengthen bones, prevent kidney stones, help digestion, reduce heart disease and cholesterol, fight cavities, and improve cognitive function. Green tea in some mixtures can contain as much caffeine as a cup of coffee.

White- white tea is believed to have similar benefits to green to but with a milder flavor. Although white tea is believed to have more anti-viral and anti-bacterial qualities, though it does not have the amount of fluoride that green tea does.

Oolong- is classified as somewhere between green and black tea, that has its own distinct flavor.  Excellent for skin care and completion. Also aids in metabolism and digestion. Known for being a weight loss tea, more so even than green tea.

Rooibos- also called red tea, is an African tea, which is believed to have all of the same benefits as green tea but with anti-aging properties as well as pain fighting, benefits.  Red tea is a very healthy tea that is loved by some, but has a distinct sweet flavor that others do not like. It is used by many to help sooth upset stomach and is also given to children because it contains no caffeine. It is used in infants to treat stomach ailments and colic. It is also used to treat allergies, skin conditions, hay fever, headache, and insomnia. It contains copper, iron, potassium, calcium, fluoride, zinc, manganese, alpha- hydroxy, and magnesium. This tea helps figh colds and reduces the effects of allergies. It has high levels of anti-oxidants, vitamins, and minerals.

Pu-erh- pu-erh tea is proven to lower cholesterol and is believed to help with the effects of over alcohol consumption. Pu-erh tea is aged and is believed to taste better with time.

Maté- a South American tea that has a high stimulant level but without the jitters or addictive qualities of caffeine. Is used as and appetite suppressant.

Herbal Teas

Herbal teas are made by mixing different herbs with different teas to make a variety of flavor and sensory combinations.

Some tea herbs include:

Anise- mild anti-parasitic, relives digestive problems, relieves toothache, treats lice and scabies, and soothes menstrual cramps. Used in chai tea.

Barley- taste similar to coffee when brewed into a tea.

Bergamot Peel- used in some sunscreens, help protect skin.

Cinnamon-  teats tooth ache, fights bad breath, aids in type 2 diabetes treatment, treats colds, aids in digestion.

Catnip- used as a sedative and to help relax.

Cloves- a treatment for stomach upsets, vomiting and diarrhea, toothpain, digestive problems, and hiccoughs. May also help prevent premature ejaculation.

Cardamom- used to treat infections in teeth, gums, and throat, to break up kidney and gall stones, for lung congestion, and digestive diseases. Also treats stomach aches and reduces inflammation.

Cacao- Believed to lower cholesterol, has a a high level of flavonoids, and used to make chocolate. Also has good effects on the cardiovascular system.

Chamomile- used as a sedative, helps relieve insomnia, treats sore stomach and IBS. May cause blood thinning.

Chrysanthemum- aids in recovery from influenza, treats acne, treats sore throat, helps reduce fever, treats eye pain, clears the liver, reduces stress, and treats circulatory diseases.

Dandelion- a liver tonic and laxative.

Dill- used to ease upset stomach.

Echinacea-helps to prevent the common cold by boosting a person’s immune system, wards off infections.

Fennel- aids in weight loss, relieves vision problems, colic, and toothaches. Used to make gripe water and as a diuretic. Increases breast milk production. Is also believed to treat chronic cough.

Ginger- used to treat diarrhea and nausea as well as other stomach ailments.  It has also been used to treat inflammation and diabetes.

Ginseng- may enhance a persons libido, is believed to reduce stress. Has a high level of anti-oxidants.

Hibiscus- used to treat kidney problem. Has a mild flavor and is often blended with fruit. Also believed in the Middle East to increase longevity.

Jasmine- a fragrant herb that is believed to treat and prevent cancer, lower cholesterol, and relieve Anxiety. It is also believed to have anti-bacterial properties.

Lemon Balm- has anti-bacterial and anti-viral properties that allow it to be effective against herpes.  Can also be used to reduced stress and as a mild sedative. This herb has a high anti-oxidant level.

Lemon Grass—has a citrus flavor and may contain cancer-fighting properties.

Licorice Root – used as an expectorant, in tooth powder, and as a mild laxative. Also believed to help with shingles and viral herpes. Also believed to lower high stress drives in men and help sooth stomach and intestine ailments such as IBS and Crohn’s disease. May also have cancer curing qualities.

Lime Blossom- believed to sooth vomiting, reduce fevers, reduce inflammation, treat intestine disorders, fight users, and help to cure liver and gallbladder disorders and cellulites.

Mint- a strong diuretic that aids in digestion. Treats stomach and chest pain and whitens teeth.

Peppermint- sooths the symptoms of IBS and other stomach ailments.

Rose Hip- high in vitamins D,C, E essential fatty acids and antioxidents. Used to treat osteoarthritis and rheumatoid arthritis. Used for its extremely high vitamin C content.

Rosemary- lowers the risk of strokes and neurodegenerative brain diseases like Alzheimer’s and Lou Gehrig’s.

Stevia- treats heartburn and enhances glucose tolerance. Also used as a sweetener.

St. John’s Wort- used to reduce stress and treat depression. May enhance drug interactions and change metabolism of certain drugs.

Thyme- an antiseptic used in mouth wash. Used to cure coughs and bronchitis, also helps prevent sore throat by reducing inflammation of the throat.

Vanilla- believed to be an aphrodisiac and a remedy for fever.

Each tea is different because is affected by its age, region, flavorings (whether it is flavored by fruit, spice, or other), and brewing method. To learn more about teas and to purchase a large variety of tea visit www.teavana.com or a Teavana store near you.

For years, researchers have touted the benefits of drinking green tea. It fights heart disease, cancer and other diseases, helps reduce stress levels, and actually increases your metabolism—helping your body burn fat even when you are sitting at your desk or watching TV. The catechins in green tea stimulate the body all day long, allowing you to burn calories and reduce body fat. They also assist in lowering cholesterol. The research shows that drinking four cups a day give you the best results, but even one cup a day show moderate spikes in metabolism—and green tea supplements are also available and effective.

Two other key foods are garlic and onions. These two power bites actually breakdown fatty deposits in the body (again, helping to fight cholesterol as well). The phytochemicals they contain ward off illness while they fight fat.

It has also long been shown that turning up the spices speeds up the metabolism. Things like cayenne pepper, jalapenos, Cajun spices, and turmeric/curry (also known as ‘the skinny spice’) can help increase metabolism while lowering blood glucose levels before the extra insulin can be stored as fat. Curry actually impedes the formation of new blood vessels—and new blood vessels actually push the fat to the surface of the skin (resulting in that lovely cottage cheese look). Turmeric/Curry also helps strengthen your liver while helping your body metabolize fat by decreasing the storage rate in your liver.

Another buzzword lately is flax. Flaxseed and flaxseed oil actually help get rid of fat by attracting fat-soluble toxins and removing them from the body. Flaxseed oil can be used in place of most oils and flaxseeds can be added to nearly anything you bake.

Finally, there is the cinnamon powerhouse. Jerry Seinfeld once said, “When asked what’s in that, the answer invariably comes back ‘cinnamon.’” While that may not be completely true, it should be! Cinnamon helps metabolize sugar twenty times better than foods not eaten with cinnamon. Add it to your tea, your oatmeal…your bread, your oatmeal cookies—you’ll love the taste and the benefits!

So you see, it is not just how much you eat, but what you eat that helps metabolize and fight that fat. Add a few or all of these to your meals and notice a change in your waistline in no time.

1. For those for whom doing nothing can be more stressful than doing too much, walk or run the 5k March of Dimes, or participate in some other activity that expends your nervous energy, does something positive for your community, and takes the focus off your own problems.  That knot of stress will be replaced by a warm glow of accomplishment, and you won’t feel the added stress of having felt you have wasted your time.

2. Sometimes there’s nothing as cathartic as a good cry, and as long as you’re weeping for Darryl Hannah and Sally Field à la Steel Magnolias or similar fare, you can let loose the gates of emotion without wallowing in self-pity.  The movie’s not about you, after all. Equipment:  tearjerker of choice, chamomile tea, a ready supply of tissue. Don’t:  invite roommates or significant other.

3. For the cerebral type, get everything down on paper that’s bothering you. Write out your troubles, accusations of bad faith, and negative thoughts to thereby remove them from your attention where they’ve been stuck on an endless repeating cycle. Just don’t forget to address such papers directly to the circular file (trashcan) or paper shredder to keep their bad juju from haunting you.

4. Meditate or practice yoga. Both relax the body and mind by gently directing your focus, and some yoga stretches are designed to ease tense muscles. Yoga Journal is an excellent resource for finding poses and meditations, developing a daily practice, or healthfully altering your lifestyle as a long-term solution to dealing with stress.

5. Get a massage. This works best if you have a talented masseur at hand, natch, but learning a few techniques you can do yourself is a good starting point. Try this simple self massage at the end of a long day.

6. Spend the day away from technology (phone, computer, car).  Seek a place of solitude out of doors and enjoy the natural beauty of your surroundings. Take a picnic. Watch the birds. Swim in the ocean. Leave the complicated world of job and obligation behind you.

7. Give yourself permission to do something just because you feel like doing it, and enjoy the carefree sensation. Wear your Wonder Woman underwear to work under your suit. Play Halo with your brother-in-law (the one who isn’t quite grown up yet).

8. Find someone you can talk to—ideally someone nonjudgmental who is invested in your wellbeing and in a position to offer considered and unbiased advice if needed. If this person does not magically appear in your life, bring your troubles to a close friend whose counsel you value, and don’t forget to reciprocate when they need a listener down the road.

9. For the quickest and cheapest way to relieve stress, simply drink a glass of water.  Water flushes your system stress-inducing toxins, leading to near-immediate relief of at least some of your symptoms. This works particularly well if you are anxious about a particular event (job interview, “it’s not you it’s me” conversation, sample sale) in the near future.

10. Finally, the perennial favorite, have sex. Whether with a partner or solo, sex is a surefire way to reduce stress by releasing chemicals like oxytocin. Stress often negatively affects libido, but giving sex the old college try is guaranteed to make you feel better.