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Tips for a Successful Quit Smoking Day
You've done your homework, made your plan, tossed out all your cigarettes and now the big day is here: Day One of your plan to quit smoking. You've probably heard that nicotine withdrawal is unpleasant and that most people need to quit several times before they reach their goal. But the good news is that, if you can make it through this first day and this first week, when nicotine withdrawal symptoms are at their worst, you will be on your way to success.
One of the most important things you can do right now is remind the people around you that today is the day you are quitting cigarettes and ask for their help. This might mean asking some people not to smoke around you, so that you aren't tempted to give in to a craving.
How you might feel today
You may experience a range of nicotine withdrawal symptoms today or during this first week. It's not unusual to have four or more of these reactions:
Cravings for cigarettes (nicotine)
If your doctor has prescribed nicotine replacement products, such as nicotine patches, be sure to use them as directed to help relieve symptoms. If he or she suggested antidepressants, which are sometimes helpful, make sure you understand how and when exactly to take them.
Getting through tough moments
Here are no-cost or low-cost strategies for meeting today's challenges:
Plan a new morning ritual. If smoking was a big part of how you started every day, create new positive habits, like making a healthy breakfast from scratch. Ideally the activity should last an hour or more and keep you busy and distracted.
Plan activities. Schedule activities that you enjoy (but that you don't associate with smoking) to stay occupied and avoid feelings of boredom or frustration. It's OK to bribe yourself a little bit, too — reward yourself after you get through the afternoon without a cigarette by going to the movies or getting a manicure.
Lean on others for support. Ask friends and family to help motivate you, and reach out to support groups available both in person and online. Don't be afraid to contact them — you want to create a network of cheerleaders who will keep you on track.
Drive differently. If you smoked in your car — on your way to work or just the supermarket, for example — you might need to change your route, listen to new music, or find another way to drive without smoking. You might even consider joining a carpool or taking a train to shake up your daily commute.
Get physical. Taking a walk or jog or engaging in any kind of physical activity that you really like can reduce feelings of anxiety, anger, frustration, and stress that are often part of nicotine withdrawal.
Fiddle. If you enjoyed the feeling of a cigarette in your hand, find a small object, such as a paperclip, pencil, or even a squishy stress ball, that you can play with instead.
Keep your mouth busy. Try chewing sugar-free gum, sucking on hard candy, or chomping on fruits and veggies whenever you get a craving — have all these choices handy at all times.
Take a deep breath. Do deep breathing exercises as often as you need them to relieve stress, and every time you exhale, remind yourself that the urge to smoke will pass.
Seek out smoke-free distractions. Take advantage of public smoking bans by enjoying smoke-free places in your community. Savor the fresh air filling your lungs.
Create a plan to manage triggers. You probably have favorite times and places to smoke or certain stressful (but predictable) events that cause you to want to light up. Plan your day so that you avoid as many of your trigger situations as possible; have an alternative activity you can do when a trigger is unavoidable, such as drinking a glass of water rather than smoking during scheduled coffee breaks.
Cut back on alcohol. Not only does alcohol weaken your resolve to follow a number of healthy lifestyle options, it also often acts as a trigger for smoking. In particular, avoid any specific drinks you used to enjoy with a cigarette.
Distract yourself. If you find you have time on your hands, keep those hands busy with an interesting book or magazine to read or a puzzle to solve.
Know key contacts. If you have a weak moment, call a friend, a loved one, the American Lung Association helpline (800-548-8252), or the National Cancer Institute helpline (877-448-7848) for encouragement so that you do not reach for a cigarette.
Welcome to the Wellness Center at Broward Health Medical Center
The Broward Health Wellness Center is more than a health club; we are a serious approach to fitness. The average health club works for people who want average results. The Wellness Center is different. We are a hospital-based fitness center
with professionals certified by the American College of Sports Medicine and the National Strength and Conditioning Association. Our staff includes nutritionists and personal trainers who are educated in exercise physiology and nutrition, helping you create a healthier body, inside and out.
For more information about wellness center services or membership, please call 954-355-5521
One time $49 enrollment fee.
Silver Basic Package - $34/month
Gold Package - $44/month (includes all classes)
Members also have the option to pay in full (no enrollment):
One month - $60
Two months - $110
Three months - $120
Six months - $200
One year - $375
Community - $34/month
Employee – $11.75/pay period
Community - $44/month
Employee – $15/pay period
Regular Fitness Classes
Specialty Fitness Classes:
Spinning, Zumba, Nutrition
Bootcamp, and more!
Fitness Classes at Riverside Community Center
One FREE Personal Training or Massage Therapy Session per year
Wellness Center features:
At the Wellness Center you will find a newly-renovated 2,000-square-foot state-of-the-art facility with a variety of classes (including Spinning, barre class, Saturday morning yoga, Zumba, and Latin dance workshops) and equipment. Our "no pressure environment" is inviting and comfortable, ensuring full focus during your workout.
We are proud to offer:
- 10 elliptical machines
- 10 new treadmills (2 that have televisions)
- 12 other variations of cardio machines
- 2 10-pair dumbbell racks
- 2 new arc trainers
- 2 new lateral octane trainers
- 2 new Elliptical machines
- 2 new Upper Body Ergometers
- A dual-adjustable pulley machine
- An equipment circuit designed to address all major muscle groups in rapid succession
- A designated area for abdominal workouts
- A refinished aerobics floor
- A separate, sound-proofed exercise classroom
- A separate Spinning Room with 55-inch TV for virtual spin rides
- Increased Class Offerings (bar class, Saturday morning yoga, Zumba, Video Spin, and Latin workshops)
- Modern Membership Software
"My wife and I have benefited from the knowledge and caring attitude of the staff, the variety of classes as well as all the new equipment. Quite honestly, we have never felt better!"
- Richard and Joann Parkinson, Fort Lauderdale
We offer Senior Fitness classes. Our qualified staff can assist with developing a program specialized for seniors which can help seniors learn more about healthy living and healthy aging.
We offer nutritional consultations with a registered dietician as well as personal training sessions. We also offer a cardiac rehabilitation program, pulmonary rehabilitation program, and diabetes program; all are fully staffed by trained professionals. Massage Therapy is another option for you.
We invite you to take a tour of our state-of-the-art facility and receive a free 3-day membership. (Must present pass to authorize 3-day membership).
The Wellness Center offers personalized nutrition education from nationally credentialed and Florida-licensed registered dietitians. Specialties include but are not limited to weight management, diabetes, and heart disease/cholesterol control.
In your private nutrition consultation, you’ll receive a personalized nutrition plan for you and/or your family that is specific to your nutrition and medical needs. Our dietitians are here to help you achieve a healthier lifestyle focused on weight management, preventing disease, improving blood sugar levels/ cholesterol levels and overall feelings of well being.
What is the cost of a nutrition consultation?
Initial appointment: $90 (call to inquire about the Broward Health employee rate)
Follow-up appointments: $45
For more information about nutrition or to schedule an appointment with a clinical dietician, call 954-355-5521.