HOW TO MAKE
YOUR MOVE EASIER

Relocating is never simple. Learn how to make your move easier with our packing tips, coping ideas and other suggestions to reduce the stress and anxiety of moving.

PACKING TIPS FOR YOUR MOVE

Packing up your entire house can seem like a daunting task. But if you start early and follow these packing tips, your move doesn't have to be a stressful experience.

Read these helpful packing tips for your move >>

HOW TO HIRE THE RIGHT MOVERS

When you're moving, you entrust the moving company to handle your most prized possessions. Check references and get a binding quote before hiring your movers.

Learn more about hiring the right movers >>

PREPARE YOUR CHILDREN FOR MOVING

Moving can be tough on children. By making them part of the decision and the moving process, they will feel like they have a little more control.

Follow these tips to prepare your kids for moving >>

DECLUTTER BEFORE YOU MOVE

Get a fresh start in your new home by decluttering before you move. Clean out your house from top to bottom, donating, selling or tossing any needless items.

Check out these ideas to declutter your home >>

MOVING CHECKLIST

The best way to reduce anxiety and stress about moving is to stay organized. Keep a moving binder with all your paperwork and details about moving, and follow a checklist in the months leading up to your move.

HEALTH BENEFITS OF GARDENING

It is a known fact that gardening is good for the body and therapeutic for the soul. The premise of creating a tranquil garden setting for therapeutic purposes is believed to have originated in the nineteenth century with Dr Benjamin Rush. Dr Rush, often referred to as the "The Father of American Psychiatry," believed that garden settings had a calming effect on the mind for those suffering from mental illness. Throughout the ages, gardens of all varieties have been revered as a place of tranquility and peace where one can escape to reflect and rejuvenate. This has given rise to the concept of horticultural therapy that is growing in popularity today.

What is horticultural therapy?

According to the Canadian Horticultural Therapy Association (CHTA), "Horticultural therapy uses plants and the natural world to improve the social, spiritual, physical and emotional wellbeing of individuals who participate in it." The CHTA defines horticultural therapy as a "formalized discipline of the use of horticultural activities, and other related activities, to enable people to participate in their own healing process. It is more properly administered by trained professionals such as horticultural therapists but can be practiced by many others informally."

Alternative therapy in the garden

Today, horticultural therapy at any level is recognized as a useful alternative therapy that supports healing by promoting happiness, peace and gratification. It is also helpful for relieving stress, and assisting in the general wellbeing for those suffering from physical and psychological disabilities.
"Using horticulture as therapy builds on a special connection between people and plants. Horticultural therapy, or HT, is about using plants and the natural world to promote healing in a non-threatening way," says Margaret Nevett, horticultural therapist and writer/producer of the DVD Horticulture as Therapy. "HT uses gardening and plant-related projects to improve people's physical, cognitive, emotional and social functioning."

Benefits of horticultural therapy

There are many benefits to horticultural therapy, and its non-invasive application is suitable for everyone. Within the past decade, the discipline has been introduced in various settings including prisons, senior homes, hospice care and hospitals. For seniors, horticultural therapy can help provide a sense of purpose and be a platform for developing friendship and a sense of community. For those confined to hospice care, gardening can provide a sense of hope and renewal. In prison settings, horticultural therapy teaches inmates responsibility and commitment while tending to the prison's gardens.
"Horticultural therapy brings individuals closer to the mystery of life," Nevett explains. "Gardening can provide meaningful work, not busy work, for clients in long-term care. It provides an opportunity to make decisions, develop cognitive skills and become part of a community. The sensory stimulation in a garden may slow the effects of dementia, stimulate memory and assist in coping with chronic conditions."
According to the American Horticultural Therapy Association (AHTA), "therapeutic garden environments offer individuals the opportunity to connect to the natural world, with or without facilitation."

Horticulture therapy and the medical community

The medical community recognizes the benefits of horticultural therapy, and many institutions have implemented gardens staffed by a trained professional.
One such place is the world renowned, Homewood Health Centre; a 312-bed psychiatric hospital on 47 acres in Guelph, Ontario. The property's various garden settings, forested walking trails and living labyrinth aid in the recovery of patients suffering from addiction, schizophrenia, depression, eating disorders, dementia, trauma and various mental health issues.
In Toronto, the Sunnybrook Hospital Veteran's Wing believes in the healing powers of horticultural therapy and has created a garden space consisting of a green house and work area directly connected to the hospital where residents and visitors can enjoy gardening year round.
Similar programs exist across the continent including the Rusk Institute of Rehabilitation Medicine in New York, which initiated the first horticultural therapy program in 1958 and currently offers various speciality horticultural therapy programs geared to specific groups.
"Horticultural therapy is becoming widely accepted in our communities and non-profit societies but HT still needs to be more recognized in our formal sectors such as health care and education," Devett acknowledges. "Institutions are realizing the need for complementary, alternative therapies such as HT. Horticultural therapy could be a vital part of any kind of treatment centre."

The advantage of working with a horticultural therapist

You can certainly practice horticultural therapy informally on your own, but you may benefit more from working with a certified horticultural therapist.
A horticultural therapist is a trained professional who works with a rehabilitation team including doctors, occupational therapists and mental health practitioners to teach patients about the art of gardening, the creation of a therapeutic garden and its benefits. For people with disabilities, mental health issues or emotional challenges, a trained horticultural therapist can help initiate the healing process by introducing patients to the concept of gardening and cultivating their appreciation for all a garden has to offer.

A simple garden is all you need

The setting for horticultural therapy does not have to be elaborate or complex; a simple garden in your backyard or even plant boxes can be therapeutic. The primary objectives are to express your creativity through plant life, try new things, and derive a sense accomplishment for your efforts. In addition, a garden is a great place to share the great outdoors with your family and friends while reaping the many health benefits it has to offer.
For more information on horticultural therapy, visit the Canadian Horticultural Therapy Association atCHTA.ca and the American Horticultural Therapy Association at

WORTH THE COMMITMENT

"Eat right! Exercise more! Lose 10 pounds!" These types of New Year's resolutions abound in January, but their proliferation distracts from other healthy resolutions that might make a bigger impact on your life. Instead of following the herd, consider making one of these 10 health resolutions that you've probably overlooked.

1

Ditch the standard workout

If you're on a Monday, Wednesday and Friday routine of 30 minutes of cardio and a quick weight circuit, it's time to bust out of your rut. Cardio and strength training are fabulous — necessary, even — but doing the same thing over and over won't push you to new heights. Try an alternating schedule of fitness classes that always keeps your body guessing. Attend group cycle on Monday, yoga on Tuesday and barre on Wednesday, and then go running with friends on Thursday. Also mix up your schedule from one week to the next so you're always trying something new.

2

Reduce sodium intake

"Sodium has infiltrated everything we eat, from prepared meats to ice cream," says Christy Dean, a holistic health coach. Overdoing salt intake can lead to bloating, hypertension and kidney problems.
To reduce your risk, Dean suggests, "Drink plenty of water in between meals, even when you're craving something salty. Often, our bodies trick us into thinking we're hungry when we're really just lacking adequate hydration. It's also important to cook most of your meals at home to avoid excess water weight and bloating from restaurant portions laden with high sodium."

3

Make quality sleep a priority

Our bodies run on sleep. When you sleep, your body recovers from the day, assimilates experiences and files away memories. Poor sleep leads to increases in stress hormones and hunger hormones that encourage overeating, particularly of fatty foods.

Jennifer McAmis, AFAA-certified group fitness instructor, says, "You can add incredible workouts, drink lots of water or eat your weight in fruit, but it won't mean or do anything unless your body has time to recover and process all the great changes you are making for it."

Aim for at least seven hours of high-quality sleep each night. Kick your pets out of your bed, turn off your phone and allow your body to really rest.

4

Floss!

Something so simple and easy to overlook can make a huge difference to your health. The bacteria that build up between your teeth can cause inflammation that affects your entire body, not just your mouth. That means your heart, lungs and joints can all be affected by poor dental health.
Plus, Dean says, "Not flossing regularly is actually the No. 1 reason why we're more prone to gum disease, plaque buildup and cavities. Once a day is all it takes."

5

Make time for laughter

If you want an instant stress reliever that boosts mood and improves relationships, all you need to do is laugh!
Erin Kreitz Shirey, master trainer and CEO of Dig Deep, Play Hard says, "We often get so caught up in specific health, fitness and weight-loss goals that we lose sight of what's important around us. We excel when our bodies are in balance, and laughing with friends and family helps keeps us in balance. It's been proven in studies that laughter even adds years to your life, so laugh hard each day!"

6

Perform bouts of lifestyle fitness

Planned exercise is an important part of a healthy life, but don't let it overshadow opportunities for "lifestyle fitness." Lifestyle fitness is anything that adds activity into your life but isn't a part of a strict exercise routine. For instance, Kreitz Shirey suggests walking or riding your bike to the gym, playing with your kids at the park instead of sitting on a bench or walking to your co-workers' cubicles to deliver messages rather than sending an email. These little bouts of activity really add up and can even encourage more exercise. As they say, a body in motion stays in motion — so go ahead and get moving!

7

Cut down on screen time

We're not talking about your TV here. Put down your tablet and cellphone and shut down your computer. Electronic devices zap energy, and overusing them can lead to depression — especially if you're constantly scrolling through social media and imagining how much "better" everyone else's life is. Designate screen-free time each day to engage with your family and friends while enjoying the moment. If you're not sure where to start, try banishing electronics while eating dinner or turning everything off while you exercise. Even a short, 30-minute breather can help your mind relax.

8

Leave food on your plate

Disengaged, autopilot overeating plays a major role in weight gain, easily offsetting any hard work you're doing in the gym. Shannon Colavecchio, ACE-certified group-fitness instructor and owner of Badass Fitness — a small group-training studio in Tallahassee, Florida — suggests resolving to leave a quarter of your food on your plate at every meal. In all likelihood, you've served up a larger portion than you really need, so resolving to stop before your plate is clear is an easy way to manage your intake.

9

Move around at work

If you get to work, sit down at your desk and don't move again until it's time to head home, this one's for you. Prolonged sitting is a contributing factor to early death, even if you're exercising on a regular basis. Set a timer on your phone to go off every hour, then spend at least five minutes walking around. Go refill your water bottle, do a few stretches, stop to chat with your employees or head outside for a quick dose of fresh air. You don't need to run up and down the office stairs, but you do need to get up and move.

10

Eat a protein-packed breakfast

You know you should eat breakfast every morning to kick-start your metabolism, but a doughnut, bagel or cereal bar won't do the trick. These items are packed with fast-acting simple carbs that lead to spikes in blood sugar, resulting in midmorning crashes and the inevitable stop at the office vending machine.

Holly Perkins, Promax Nutrition's fitness ambassador, suggests starting every morning with a breakfast that includes high-quality protein. Proteins take longer for your body to break down and assimilate, so they keep you full longer and don't lead to a blood sugar roller-coaster ride. Try a whole-wheat tortilla filled with eggs, tomatoes, spinach and low-fat cheese, or make a bowl of oatmeal with plain soy milk, dried cranberries and walnuts.

QUICK CALORIE TORCHERS

You don't need lots of time or space to fit a killer workout into your day. Grab a yoga mat, a pair of dumbbells and a timer to get your sweat on in no time.

The key to fast, effective workouts is to get your heart rate pumpin' as you target major muscle groups to strengthen and tone. These 10, 10-minute workouts have been designed and tested to boost your calorie burn as you strengthen your body. Don't expect them to be easy — the only way to get the most out of a short workout is to work your body hard. Do one routine per day, or mix and match for longer workouts when you have the extra time.

1

Jumping cardio workout

Mark an "X" on the ground using tape or items from around the house. I used two resistance bands to mark the space. Perform each exercise continuously for a full minute before moving on to the next exercise. Perform the entire series twice for a total of 10 minutes.

The routine:

• Lateral hops
• Agility quick feet
• Forward/backward hops
• Agility quick feet
• X-hops

Lateral hops

Hop from side to side over the vertical line of the marked out space. Hop as fast as you can, but be sure to keep your knees and hips slightly bent when you land to protect your joints.

Agility quick feet

Stand with your right foot in the back right square created by the X and your left foot in the back left square. As fast as you can, step each foot forward into the front right and left squares respectively and then back again.

Forward/backward hops

Hop from front to back over the horizontal line of the marked out space. Hop as fast as you can, but be sure to keep your knees and hips slightly bent when you land to protect your joints.

X-hops

Start in the back left square created by the X. Hop diagonally forward with both feet to the front right square, then immediately back to the back right square, then diagonally forward again to the front left square, and finally hopping immediately back to the starting square. Continue this diagonal-back-diagonal-back formation.

UNUSUAL RESOLUTIONS THAT WORK

Throw the standard resolutions out the window! This year, commit to quirky, fun and challenging resolutions that really stretch you. The unusual bent of a different resolution will encourage you to stick with it, and in the process, your life just might change.

1

Always take the stairs

Machines are wonderful things, but it's time to let elevators and escalators rest. Commit to carrying yourself from floor to floor using your own two feet. Not one, not two, not three fitness experts suggested this one, but four! Clearly, it's a resolution worth trying.
Lisa Harvey, a medical student and Girls Gone Sporty adventure guru, put it best, saying, "Healthy living is more than committing to using your gym membership. Keep it simple and don't make resolutions that you can't keep for a whole year."
There's one exception — if you work or live in a high-rise, no one expects you to traipse up and down 30 flights of stairs every time you head out for coffee with friends. Decide in advance how many flights you'll walk — three, five or 10 — and then catch the elevator for the rest.

2

Eat your meals at a table... without your electronics

Scarfing down your food while watching TV or staring at your computer is a surefire way to eat more than you planned. Plus, you're less likely toreally taste or enjoy your food, making you more likely to turn to food again before you really need it. Shannon Colavecchio, ACE-certified group-fitness instructor and owner of Badass Fitness — a small group-training studio in Tallahassee, Florida — suggests sitting down for each meal and taking at least five extra minutes to eat.
But I say take it one step further by shutting down your electronics during your meal. You can live without Facebook notifications for 20 minutes, and disconnecting from screens enables you to connect with your food and your family, leading to a more enjoyable, fulfilling eating experience.

3

Plan a car-less day each week

Believe it or not, there was life before cars. With a little careful planning, you can cut back on gasoline expenses and increase your weekly step count by turning one day a week into a car-less day. Erin Kreitz Shirey, master trainer and CEO of Dig Deep, Play Hard, terms this type of day "Lifestyle Fitness." The idea is that you then have to power your own movement throughout the day, walking to the store or to the park, riding your bike to work, or finding entertainment near home rather than driving to the movies. It does take some finessing to make it work in today's world, but you'd be surprised at how addicting it becomes once you get started.

4

Stop using your cellphone as your alarm clock

Your cellphone is great for many things, but now's the time to invest in a real alarm clock. With more and more people struggling to get enough sleep — especially high-quality, uninterrupted sleep — keeping your cellphone in your bedroom is a recipe for disaster. Holly Perkins, Promax's fitness ambassador, says you should charge your phone in an entirely different room. This way, you're guaranteed not to be woken unexpectedly by social media notifications or drunken texts from unruly friends.

5

Add inversion exercises to your fitness routine

Inversion exercises — those exercises that place your head below your heart — are great for lymphatic health, and they can enhance energy and provide mental clarity. Perkins suggests adding yoga moves to your daily regimen to get a quick boost throughout the day. Even if you're not ready for headstands or crazy poses, a simple downward dog can do the trick.

6

Just do it! Chores, that is

Registered dietitian Serena Marie admits that her first advice to clients is a little odd, coming from an R.D., but it makes a huge difference in people's lives.

"My No. 1 resolution to clients may not sound all that health oriented at first, but I promise you that it will help you fulfill your healthiest dreams! Whenever you encounter a task that will take you less than a minute to complete, just do it. That means instead of throwing your dirty clothes on the floor, pick 'em up! Or instead of leaving the dirty dishes in the sink, put 'em in the dishwasher! Instead of saying you'll answer your mom's email about what to make for dinner, just decide and respond! You will be amazed at how much easier it is to prioritize meal prep or gym time when your home is a bit tidier and you don't have a to-do list containing a million silly little one-minute tasks. Seriously, eliminate clutter, and your resolutions will be all the easier to achieve!"

YOUR HAPPINESS

Being an alpha woman also means taking control of your happiness and using it to become stronger and more influential.

Best-selling author, speaker and life coach Valorie Burton discusses how women today can "have it all" and unlock their personal happiness in her latest book, Happy Women Live Better. In this book, Burton explores 12 happiness myths every woman should know and reveals 13 unique, scientifically proven happiness triggers that can measurably increase one's happiness on a daily basis. Burton gives SheKnows the inside scoop on how women can activate their happiness triggers to improve their resilience.

Happiness is intentional

Burton debunks the myth that says happiness is about what happens; only 10 percent of your happiness is dependent on your circumstances, she points out.
"The majority of it is what you choose to do every day," says Burton. "The triggers are things that are known to make you happier in a tangible way that you can choose to do, and anyone can do them."
Burton wrote this book as a tool for women to use.
"It’s a conversation starter about the things going on in our culture that tend to make it harder for us to be happier today than 40 years ago. I think it’s very empowering to know that a very large part of your happiness is about the choices that you make every day."

Recognize your personal and power triggers

What happiness trigger do women struggle with the most?Burton says out of the thousands of women who have taken the test, one of the most common bottom triggers is relaxation. "A lot of women don’t rest and they worry a lot, so they don’t relax. They don’t get enough sleep. My definition in the book is not just about rest. It’s also about being able to let go and not worry. And that seems to be the one that women struggle with the most.

Burton encourages women to take her free online Happy Woman Test, which will reveal their top three "personal triggers" and bottom three "power triggers," as well as a happiness quotient to determine how actively they use all of the happiness triggers.
"I created the happiness triggers test to help women figure out their triggers, and one of the reasons I did that was because the triggers work for anyone. There are personal triggers we use a lot, and then there are some that are power triggers that are the bottom three. Those are the ones that you don’t use often. So you have to figure out what your bottom triggers are and be more intentional about using them to increase your happiness."

Click here to find out your top and bottom happiness triggers >>

Having it all

Alpha women are associated with being career-focused and goal-driven, but is there a belief that professionally successful women have made personal sacrifices along the way and aren't really happy?
Burton doesn't believe this is true. She points out that there are so many opportunities for women today and expectations of what their lives should look like compared to 40 years ago, which can cause women to feel pressured to do it all. She advises women to be intentional in every area of their life.
"I think it’s very unfair to say that a woman who has a career and does not have a family has sacrificed that," says Burton. "If you want marriage and a family you need to be as intentional with your personal life as you are with your professional goals and career."
Maintain the right attitude
Take control of your life today by making the choice to be happy.
"You can choose to be happier. There are times when we’re going through difficult things and we won’t be happy about those things, but we can choose our attitude. It’s about how you choose to think about your everyday life. You can go through something miserable, or you can choose to go through it and have some joy," says Burton.
Burton encourages women to think of happiness as "an important goal that will strengthen you."
"The book is called Happy Women Live Better because happy women are less likely to get sick, they're more likely to live longer, more likely to get married and be happily married, and more likely to get promotions. Happiness also makes you more resilient. I love women who understand that being happier makes you stronger."

1. How to trigger your inner alpha woman

   
   

   Alpha women are known for being strong, bold and confident achievers who go after what they want in life and take charge of their...
2. Quirky health resolutions that will change your life

   
   

   Throw the standard resolutions out the window! This year, commit to quirky, fun and challenging resolutions that really stretch you....
3. 10 Ten-minute workout routines for your living room

   
   

   You don't need lots of time or space to fit a killer workout into your day. Grab a yoga mat, a pair of dumbbells and a timer to get...
4. 10 Health resolutions you probably overlook but shouldn't

   
   

   "Eat right! Exercise more! Lose 10 pounds!" These types of New Year's resolutions abound in January, but their proliferation...