If you don't have the ball's packaging, check the ball itself; the intended size is often printed near the air valve or on the ball's "equator." Use a yardstick or tape measure and make sure this distance is exact. The box you use should measure at least as high as your fitness ball. If it passes through without brushing either, it's underinflated. When correctly inflated, the edges of the ball should just graze the box and the wall. If you don't know the ball's intended diameter but need to know its actual size, place the ball against the wall. Position the box so that it just touches the opposite side of the ball. Then remove the ball, and measure from the box to the wall to calculate the ball's diameter. Alternatively, you can use your ball’s height to determine whether it’s inflated correctly. Use painter’s tape and make a mark on your wall at the same height as the fitness ball’s diameter. Then, inflate your fitness ball until it’s level with this mark. The diameter of your fitness ball is the same as its height.

Summary: Check the ball's packaging for the ball's intended diameter. Place a large box away from the wall at a distance equaling the ball’s diameter. Roll the ball between the box and the wall. Measure the height of your fitness ball against a wall.


Whenever you think about buying a bottle or a drink, put that amount of money in your sober wallet.  It will literally shock you. Staying sober is all about seeing the tangible benefits of sobriety, which we too often don't get to see. Getting a sober wallet will help make those benefits more tangible. Use the money in your sober wallet for healthy stress relief:  get a massage, visit to a day spa, join a yoga class. If you're not into those things, buy yourself a healthy distraction like CD box set, a new set of furniture, or some gifts for your friends. Get a ring or bracelet, or henna your hand. Indulge in a special manicure to remind yourself that your hands no longer buy or touch alcohol. Be sure to start this for your first week of sobriety. Alcohol affects the ability of the body to absorb these vitamins, specifically thiamine. Deficiency can cause severe cognitive impairment, including Wernicke-Korsakoff syndrome or wet brain. Without involving alcohol, make a list of ways to "do" all the things you did when you used to get drunk.  Make a list of ways to celebrate.  A list of ways to have a romantic dinner.  A list of ways to relax and unwind.  A list of ways to be sociable. Many people live fulfilled lives without using alcohol as a crutch; convincing every fiber of your body that it's possible makes that jump so much easier. If you are tempted, try to visualize what you might look like totally out of control.  Do you really want to be that person again? Don't fall into the mindset that you're forever going to be that person. You will forever be an alcoholic, but that doesn't mean that you can't be a happy, sober, and well-adjusted alcoholic. That's your goal. Embrace how good it feels to go to sleep at night without slipping into a coma, only to awaken at 3 in the morning with a desert for a mouth and a splitting headache. Embrace how good it feels to remember the people you met the previous night, and to recall their happiness at meeting you. Embrace how good it feels love yourself for who you are, not punish yourself for who you have become. Cherish your reasons. There is not always a reason for your actions the way, but when you understand your reasons , they give you meaning and make you principled. That's a good thing. What are your reasons for staying sober?  "I never want to miss work because I have a hateful hangover again." "I never want to embarrass my child in front of her friends again." "I never want to be ugly to my spouse because I've had one too many again." "I never want to get a DUI (again)." "I never want to drunk dial my friends and relatives and act like an idiot again." "I never want to hide bottles all over the house again." "I never want to have to pretend I remember what happened the night before when I don't recall anything after X o'clock again." "I don't want to lose this marriage the way I lost my first marriage to the ravages of alcohol again." Or "I wonder what it would be like to feel good again." Instead approach them with a good attitude and remember that you can have a good time without drinking. On the other hand, if you know the temptation will be too great, don't put yourself in a situation where you are likely to slip up. Be smart about your limitations — everyone has them. Memorize a prayer, poem or something (i.e. Hamlet's speech "To be, or not to be") to repeat to yourself when you are losing your control; remembering and reciting it will keep your head together when needed. Here are just a few inspirational quotes that you might find help you calm your thoughts:  "Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship." - Buddha  "Believe you can and you're halfway there." - Theodore Roosevelt  "I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles." - Audrey Hepburn Give yourself a prize for every day or every hour that you haven't had a drink. In the beginning, this makes a bigger-than-expected difference. Wrap the presents up (or don't, it's your call!) and give them to a friend or family member you trust for safe-keeping. Check in with your friend when you've completed one hour, or day, or week of sobriety and redeem your present. Allow your friend or family member to share in your joy. Do meditation regularly especially in the morning. At the end of the session, vow not to drink alcohol. Remember your calm mind of meditation later when you feel like drinking. It will distract you. Pick up yoga! It will help you deal with stress and calm your mind. Best of all, yoga can be done in a group setting where you can feed off of the energy of other people. Embrace that positive energy.

Summary: Buy a "sober wallet". Buy a small piece of inexpensive jewelry as a reminder of your sobriety. Take a B vitamin supplement daily. Make lists. Remember what it is like when you tie one on. Embrace the psychological benefits of sobriety. Remember the reasons why you quit in the first place. Do not avoid all situations where you would normally drink. Memorize inspirational thoughts. Reward your successes. Learn meditation.


Start inspections or cleanings in the morning so you don’t keep your heat pump off during the warmest part of the day. Make sure you check the power on both the indoor and outdoor units before servicing them.  The indoor unit will have an easily accessible on/off switch. The outdoor unit of your pump will have an electrical port on the exterior wall. The switch needs to be flipped so that it is in the off position. Lift the lid of your interior unit and gently remove the filters. If they are covered in dust, put the filters in hot, soapy water and softly scrub them with a cleaning cloth. Rinse out the soap and let them air dry. Once the filters have dried, place them back into the heat pump. Filters should be replaced after 6 months of use. Spray into the side vents with a foaming cleaner meant for air conditioners so it cleans the coil. Let the foam set in the coils for 5 minutes. Use a hose with a gentle stream to clear away the foam and dirt. If you live in an area with harsh winters, clean the coil at the beginning of spring and at the end of fall before the first freeze. Professional technicians will take apart and care for the areas of your heat pump that you may not be able to access on your own. They will make sure that every part runs smoothly as you use your pump.
Summary: Turn the power off on your unit before cleaning it in the spring. Clean the air filters once a month. Use a foam cleaner and hose to clean the outdoor unit every 6 months. Have a professional service your heat pump yearly.