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What Happens When You Stop Drinking Alcohol?

This is NOT an article about not drinking for two years, or about substance abuse. I am writing this based on personal experience of developing a bad habit of drinking too frequently in the afternoons and evenings, even though it did not appear to have a negative impact because I was not getting drunk.

There is a large group of people out where who are casual drinkers, who probably drink more frequently than they intended. I, for one, thought a glass or two of wine daily was good for me, years ago when I started the habit. Of course, that usually turned into 3-5 glasses in an evening.

Over the last year, I have stopped entirely for a few weeks and then gone back to drinking again, several times. This has given me a real insight into the positive outcomes of cutting way back on alcohol. I have good data because I wear a fitness tracker and pay attention to the data. I also run a business and am acutely aware of productivity. Not just butt in seat time, but actually getting shit done.

One important point about this is that one day, either drinking or stopping drinking, is just a blip with little effect. What I mean by that is the positive effects I list below get stronger the longer you do not drink, and if one day you have a couple of drinks, but do not “start back up” drinking regularly, you are not going to lose all the progress you make. This article is about changing your trend of drinking from regularly to rarely, and these effects will show themselves over time.

Productivity

When drinking regularly, I would never work at night unless there was a client emergency. In fact, sometimes I would have a drink at 3 or 4 and really not do much but read the news in the afternoon. One I stopped drinking for more than a week, I actually got rather bored in the afternoons and became much more productive. When working on projects I enjoyed, I would even work late into the evening because I liked the work, I was focused, and I was making money. This added thousands of dollars to my revenue per month and I became better at getting things done and learning new things.

Weight Loss

As someone who is not in their 20’s anymore, losing weight and keeping weight off is more difficult. I would say I eat extremely healthy compared to average, but alcohol leads to eating more other carbs, and that leads to steady weight gain and difficulty losing it again. The best example is recently I went on a slow-carb diet where I cut out obvious carbs. I know I can lose weight very steadily on this diet, as I have done it before. In the first couple of days, not drinking, I lost nearly 6lb. Then a negative experience with someone gave me an excuse to have a drink, which led to 4 days of drinking wine again steadily. Even though the diet remained perfect, I gained 2lb during that time. The only difference was the wine, and it was not excessive. Three days of cutting out the wine resulted in another 5lb of weight loss. Especially if you are a little older, you simply cannot lose weight while drinking alcohol.

Better Sleep

This should come as no surprise to anyone, but on average, you sleep better when you are not drinking regularly. There are other factors like exercise, but alcohol does affect sleep, and sleep is critical to your health and wellbeing. What I found is that actually, drinking can help you fall asleep faster in the evening, but the issue is that you get a lower quality of sleep and for me, I frequently woke up at 3 AM not feeling great, and at that point, I would have trouble going back to sleep. This often resulted in only 5 hours of sleep or less overall. Not drinking would result in about 6.5 hours of sleep or better. This is tracked in the smart device I wear and is based on data, not my personal opinion.

Exercise

For years, I rarely miss a day of getting a good 4-mile walk in, at a minimum. While not intense, I prefer the low impact regularity of it, and I play tennis and am active in other things as well. While drinking I did do all these things. But by not drinking I did them better. It basically came down to feeling better and simply skipping fewer days, because I didn’t have the excuse of feeling sore or crappy. The net might only be 10% more exercise when not drinking, but 10% more exercise over a year adds up to a lot more fitness activity.

Savings

People that go out and drink spend a lot per month. Over time, I really started just drinking to relax at home, which resulted in my only spending $200 to $300 a month on alcohol. While not outrageous, that is over $3,000 a year which could have been invested, used to fix up something in the house, or reduce high-interest debt. It is not a game-changer, but should not be ignored either. Once I stopped spending money on alcohol, I felt a little freer to splurge on things for myself and my family, because I knew I was saving all that money.

Heart Rate

One interesting data point to keep an eye on when you drink is your resting heart rate. This was the most obvious change that occurred right away. The resting heart rate reduction and increase would happen the very next day when I would start drinking or stop drinking. Typically, I was in the Good range anyway because I exercise and eat well. However, there was a range from 65 to 80 and the single thing that made the biggest impact was alcohol. Drinking would result in a cumulative 2 point a day increase of about 10 total points if I drink 5 days straight. Not drinking would result in a loss of 1 – 2 points per day. High 70’s when I drink, mid 60’s when I do not. Why is this important? Less stress on your heart, and it is probably one of the reasons you also sleep better. I am no doctor, but this is an obvious data point that you can see very easily.

Gain Time

When you start drinking in the afternoon, you tend to relax and chill. Occasionally this is great. But if you are doing this multiple times per week, you are probably feeling like you cannot get stuff done. The reality is the afternoons seem boring when you stop drinking, at first, because you are still alert and have energy. Over time you will start getting more done at this time and it will seem like your day has many more hours to achieve your goals and get tasks done.

Better Habits

Making positive changes is difficult no matter what. When you are drinking alcohol regularly, you are less likely to make a positive change or develop new good habits. The fact is, in the evenings your willpower will go down due to drinking. When your willpower goes down, you start making excuses in your head to do something you are trying not to do (eat sweets) or not do something you are trying to do (go to the gym). If you want to develop good habits, try doing them one at a time and start with reducing your drinking to special occasions or one specific day a week, at most. Then when you add more habits you want to develop, you won’t let alcohol sabotage the effort.

Tips to Reduce Drinking

Substitute Other Liquids – I find I am accustomed to having a beverage and sipping it. When I keep a glass of water, unsweetened decaf iced tea, or decaf hot tea with me in the evenings it really reduces my urge to drink alcohol.
Don’t Keep It In The House – This way when you have a bad day, and really want a drink, you have to go out and buy it. This won’t stop you all the time, but sometimes it will.
Change Habits with Friends – One friend of mine always wanted to go out for drinks. I started to offer to meet him for breakfast instead, and while we are still friends, we see each other a lot less because he was more interested in a drinking buddy and not as interested in getting together often.
Avoid Labels – Whether you are an Alcoholic, a Social Drinker, an Abuser of Alcohol, a Weekend Binge Drinker, or you just drink to relax is not really the point. The point is you have to be clear you would like to make a change and stick to a reduction or elimination of alcohol.
Track progress – I found an app called LESS – Alcohol Tracker that is very light, no groups, and does not sell anything. It just tracks your days without drinking to encourage you to keep streaks up.
Don’t let a drink trick you – When you have one drink, realize your mind will start saying “You already had one, might as well have another…” and the same might go from one day to the next, with reasoning like “You already messed up the week, might as well enjoy it and drink again today.” Or you might even just hear that little voice in your head “…it’s Thursday night…it’s Friday… it’s Saturday … I just mowed the lawn and it is so hot… “ Practice shutting down those excuses your head makes because it is trying to trick you into having “one more drink.”
Seek Treatment – if you are struggling to make a change that sticks, seek treatment. It is a struggle for many people, and some need more help than others. The change is worth it.

I hope this article is useful to you. Please remember I am neither a doctor, psychologist, addiction specialist, or any form of a health expert. These are just my personal observations over time. I will still have a drink occasionally, but the more I reflect on what drinking does to me, the less I feel inclined to easily go back to drinking most days of the week. You are really gaining more time in your day, and more years to live. You cannot buy more life with money, but you can through your actions.

Preventable Home Health Problems

There are many home dangers that can play havoc to our health, physical fitness and overall well being. For many families, creating a safe and healthy environment where the family can grow and prosper is of particular concern.

And it should be.

The hazards in and around the home are many but, they are preventable. One of the top home hazards is a physical injury. These injuries are caused by slippery floors, poor lighting, fire, and overcrowding the halls with objects that can cause injury. Asthma and respiratory system illnesses can be caused by a wet basement full of mold and mildew.

According to the US Centers for Disease Control and Prevention (CDC), 1 out of 5 falls results in broken bones or a serious injury in the United States. And, every year more than 3 million older people are treated in Emergency rooms across the country for fall injuries. Most of these injuries are head and hip injuries, and for the elderly, a fall can have catastrophic consequences.

The statistics for young children with asthma and respiratory system illnesses is a growing concern for many parents and medical personnel. These are treatable and preventable issues that can be addressed and dealt with before they can become more serious.

Living with young children or caring for aging parents don’t have to be riddled with health issues or injuries. Preventing these injuries or health concerns requires little effort.

Floor Mats in slippery areas save lives.

Buying a floor mat for the bathroom shower or bathtub can help you avoid slippery falls that can be fatal. Mats placed at the entrance of the house can help you keep water or snow from making the floor slippery. Floor matting in many places in the house can prevent injuries.
Installing smoke detectors in every room of the house, checking the batteries monthly of the ones you have and testing the smoke detectors to check they are functioning properly is something every homeowner should do regularly.
Carbon monoxide detectors should be placed on every level of the home. Checking the batteries and their functionality should be done when you check the smoke detectors to keep a monthly routine.
Fire prevention is a family affair. Make sure you talk to your children about it, have an evacuation plan, and practice safety. Keep paper and flammable items away from the stove. Do not leave cooking on the stove unattended. Oven mitts, kitchen towels, and paper plates should NEVER be close to the stove.
Frayed, and cracked electrical cords are a hazard that can start a fire without you being home. Old appliances with old cords can short circuit and start a fire within minutes. Appliances big or small should be plugged directly into the wall outlets to help prevent a fire in the home.
Asthma, allergies and many respiratory illnesses can and do begin at home. A wet basement can play havoc to your respiratory system without you being aware of the cause. Mold and mildew can grow rapidly in a wet basement causing damage to your health and to your stored belongings. Waterproofing the basement is a solution that will help your family’s health and your property.

Advances in the medical field have for many years allow people to live longer and fuller lives. We can do a bit on our own. We can prevent some of these injuries and illnesses by being diligent and by practicing safety with our families.

Personal Tax Prep for Free

Most Americans know April 15 is Tax day. Some years, such as 2021, this is changed. Because of unforeseeable circumstances, the federal government can change the due date to accommodate the new circumstances afflicting the American population, and to give them more time to do so in a timely matter.

State and local authorities tend to follow the same due dates the federal government dictates, and that makes it easy for people to filed all taxes at the same time.

There are different ways you can file your taxes, and all depends on the complexity and the level of comfort and knowledge you have to file them. Here are the 4 most common ways you can file your federal, state, and local taxes.

Your personal accountant
Electronic filing
Commercial businesses filing for you. Ex. Walmart , etc.
Personally finding the forms and filing them on your own

For many personal filers, electronic filing has been the preferred choice for many years. There are many companies offering to file your taxes or to help you file an extension to file. The price, the easy access, and the guidance they offer to file is an easy choice to make for many consumers.

Through the IRS website, there are 9 IRS Free File Online offers you can look over and choose the best option for you. Not all of them are the same, and not all of them offer the same guidance you might need to file. If you are comfortable filing your taxes online and want to have the choice of filing your state taxes as well, many of these companies offer to file them for you for a price. For many families in the United States looking for ways to save money and ease the financial burden and stress of filing, these companies can be the solution for you.

The price to file your federal and state taxes differ greatly from company to company. It is perfectly acceptable if you have filed your taxes online with one company, but this year decide you might want to try something new. It is very tempting to keep going with the same company because they have all your personal information stored for you, and it is easy and comfortable to just go along with it. But, because of the commodity of having your information stored in their business, they have to charge you to do so in other ways. Some companies force you to file different forms for your taxes to charge you a premium to do so. And even if you qualify for free filing, that option is so impossible to find, you end up paying the fee. In some instances, the price you pay to file can be twice as much as filing with another company.

Choosing the right company is important and can save you money. One company that can file your taxes for free if you qualify, or can charge you a very reasonable price is FREE 1040 TAX RETURN.COM INC. The price for filing your federal return is $39.95. They do not have videos for you to watch if you have a question, but the questions are straight forward and do not need those videos. If you have a question and cannot find the answer in their FAQ section, they won’t charge you a fee for contacting their customer service department. Filing your state taxes is about $19.95 dollars, and that price is worth the trouble for many people. From the other 8 choices offered through the IRS website, look them over carefully before you decide which one to use. Regardless of your preferred choice, remember not all of them are the same, and not all of them offer great prices. You still have time to look them over, compare prices and services, and file your federal, and state taxes before the due date.

Bun Substitutes for Sandwiches

For many people, eating bread is not an option. For people who suffer from Celiac disease, eating barley, wheat or rye is out of the question. For many of us, bread is an easy way to have a sandwich at lunch or dinner with a cup of soup, and call it a day.

Bread has been a staple in many cultures for thousands of years. From the Greeks, Europeans, and Egyptians, the consumption of bread has been a tasty way to enjoy a meal, and feel satisfied. Breads from different parts of the world have been adopted by different cultures because of the deliciousness and joy they bring to the table.

So, do you know how many types of bread there are? According to many sites, there are more than 20 types of bread, and the choice of your preferred one is a very personal matter. There are Baguettes, bagels, Naan, Brioche, Ciabatta, wheat, rye, pita, multigrain, etc, etc, etc. There is at least one that is sure to be a favorite in your life.

Unfortunately, for many of us, bread should be avoided most of the time. Weight loss is not easy, and consuming bread is not going to help anyone achieve their goals. Breads, pasta, cereals, or starchy vegetables are delicious and filling. But, they won’t

If you want to enjoy a sandwich without having bread, here are 5 great options for you:

Plantain – Use a plantain that is not ripe all the way. Cut the ends, and through the middle to make it the size you want it. Bake it or fry it to flatten, and to achieve the desired consistency for a sandwich.
Nori – They are the perfect substitute for bread. You can moist the middle to fold, once or twice, and achieve the desired shape for a sandwich. You can use the nori sheet to have a carb-free burrito as well. It holds perfectly, and it can hold all the yummy ingredients of a sandwich or vegetarian burrito.
Sweet Potatoes-This is another perfect option to substitute the bread in a sandwich, and a tasty option as well. Cutting the sweet potato lengthwise will give you the desired size to make a beautiful sandwich. You can put them in the microwave to cook for a few minutes, take them out and bake them for a few more minutes to make them hardy enough for whatever items you want to put in a sandwich. You can add salt, and honey to make the sweet potato sweet when you put them in the oven. You can choose to have the skin on or off depending on the family’s preference.
Romaine Lettuce Leaves-They are another perfect substitute to make a beautiful sandwich without having the bread. They are the easiest to work with, and you only need to wash them thoroughly before you can use them. You can salt them lightly to give them a bit of taste, but it is not necessary.
Napa-Napa is another great substitute for bread. The boat shape and size of the Napa leaves are a great way to fill them with meat, rice, or fish, or use them as a bread substitute. Their crunchiness makes them an ideal substitute, and as with the romaine lettuce leaves you need to do very little with them. Wash them, dry them and salt them lightly before you use them. It takes less than 5 minutes to prepare a sandwich using Napa leaves.

Substituting bread in people’s lives is not easy. In the beginning, it might seem strange and a bit messy, but periodically, you will come to enjoy the “bread” you are using. For weight loss, and to offer a different take on sandwiches, these options are a great start.

Outstanda Pulse Discussion with Ron McDaniel

Today we have a chance to interview Ron McDaniel, Chief Innovation Officer at Outstanda. He will be talking about their program that helps schools collect data from students, parents, staff, and alumni to build a stronger, more effective school. The program is called Outstanda Pulse. Below is the interview.

Let’s start with an overview of the product you want to highlight today.

Ron McDaniel
Thanks. Outstanda has a flagship product called Outstanda Pulse that uses SMS (texting) to survey students, parents, staff, and alumni of a school to know what is going on with them. It is automated and provides actionable data for schools to identify areas of excellence and areas that need some work.

What are some major benefits of using Outstanda Pulse?

Ron McDaniel
There are a number of benefits. First, it can identify problems with students before the issues start impacting grades. It can identity concerns parents are having. It can boost enrollment. It is a tool to improve staff feedback. And it helps the school keep in touch with students and family’s long term, no matter where they move, and measure the impact the school has had on the students.

oustanda pulse surveys students, parents and staff

Why is Outstanda Pulse unique?

Ron McDaniel
While there are a lot of ways to do surveys, Outstanda Pulse is unique in standardizing questions and measuring results across similar schools. While protecting the individual student’s data, aggregate data can be compared to show administrators how each school is doing compared to peer schools. This can be part of marketing or PR, and for a lower-performing school, can be a tool for measuring improvement.

How did Outstanda Pulse get started?

Ron McDaniel
The product got started when several school leaders got together and discussed the kinds of data that could be valuable, especially if it is collected frequently and trends are analyzed. While the initial idea of an app had issues, it evolved into an SMS service that would do the same thing but not require an app to be installed on the phone.

What type of buyer benefits most from using Outstanda Pulse?

Ron McDaniel
Most schools thrive on data, so most schools could benefit from Outstanda Pulse. Districts can benefit even more because they can see their different schools and compare the culture and issues in each school against the other schools. This can easily lead to proactive training or hiring a consultant to work for schools that could be getting substandard results.

Is it hard to set up the surveying system for a school?

Ron McDaniel
Schools can have the system up and running very quickly. It is as simple as handing off names and mobile phone numbers of people who will be participating. Also, defining the frequency and times of the surveys. There are other customizations that are possible, such as creating sub-groups with tagging, adding custom questions, and changing up your Summer schedule. But the Outstanda team helps you with every part of it, to minimize your time commitment. Mostly and administrator just needs to look at the reports and take action if any is needed.

Are there other features that might interest readers?

Ron McDaniel
One nice thing we added is the ability to send SMS to your audience at any time without a survey attached. You already have the people in the system, and maybe have them grouped in useful tags, which will allow you to send out quick messages any time you need.

How is Outstanda Pulse priced?

Ron McDaniel
Outstanda Pulse has several pricing options. It has a limited, free option. Then it has an ala carte (pay per message) option and a monthly option. Pricing is very low compared to other data tools schools will use.

How can readers find more information about Outstanda Pulse?

Ron McDaniel
Visiting the Outstanda website is the best way to get information about the school survey product. You can also contact us, and we will be happy to set up your limited program.

Interviewer
Thanks for taking the time to be interviewed and help our readers understand Outstanda Pulse better.

Interview with Ron Mcdaniel, Outstanda by GR8TR Today Magazine on Scribd or Amazon

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Interview about Oustanda helping school meet kids needs. https://ctt.ac/UIbm1+

Buying a Bike – What You Need to Know

In 2019, there were 846 bicyclists killed in traffic crashes in the United States. It is predictable and unfortunate, but when an accident occurs between a moving vehicle and a bicycle, the cyclist will be the one injured or killed. The laws and responsibilities for motorized vehicles and cyclists are the same, unfortunately, size matters and a driver might not see a bike.

As more and more Americans use biking for transportation, exercise, to commute to work, or for plain fun, they are encouraged to adopt safety biking measures to keep them safe. By adopting these biking safety measures, the accidents and fatalities can be reduced and can increase the likelihood of your well-being while on the road.

The thousands of miles of biking trails in the United States make it easy for cyclists to engage in the sport they love. They can also be assured their safety is relatively safe when on these biking trails. For the many other cyclists sharing the streets and roads where motorized vehicles are abundant, taking some safety precautions before embarking on a bike trip is recommended.

One of the most important measures to take when heading out to ride your bike for exercise, to commute to work, or for fun is to wear a helmet. Following the manufactures’ safety information instructions with your bike is of the utmost importance. Following those recommended instructions can help you maintain your bike in optimal condition and keep you safe.

Safety Information Tips when Riding Your Bike

Wear a helmet
Inspect your front and back brakes
Inspect the tires to make sure they have the correct air pressure
Inspect the entire bike’s frame before taking your bike on the road
Beware of abnormal noises your bike is making, and
Make sure the seat is positioned correctly on your bike

Choosing a Bike

Now that we have covered safety and the inherent dangers of riding a bicycle, it is time for you to choose and discover the many bikes on the market and what to consider before purchasing one.

There are many bikes in the market for the customer to choose from. From Mountain bikes, Road cycles, tandem bikes, Hybrid bikes, BMX bikes, and Touring bicycles, the bike you choose depends on the activity you want to pursue.

When choosing a bike there are five important factors to think about.

What is the activity you want to pursue?
How much money are you willing to spend?
How frequently are you going to use the bike?
Can you shop around to find the right vendor and bike?
Can you wait to think things through if you are choosing an expensive bike?

A hybrid bike for example is the perfect bike for you if you are starting to cycle. They are easy on the city trails, but you can take it on a smooth, dirt path if you prefer. They have thinner tires than a mountain bike, which allows you to climb steep hills with more comfort. They are a very versatile and efficient bike. The price range can vary greatly when choosing a bike. The cheapest hybrid bikes can start between $200 and $300 and a good one can cost you more than $700. Like any other bike, a hybrid should fit properly before riding it. After a lot of shopping and comparing bikes, we purchased a Felt 2021 Verza Speed 50. We had to wait for over a month to get it in the blue we wanted, but it is a good bike.

A Mountain bike, on the other hand, can be very affordable. If you are a beginner cyclist and don’t want to spend too much on a bike, this is a good choice for you. Their tires are not as thin as the tires of hybrid bikes, and not as smooth. They don’t go as fast when climbing those steep hills, but you can buy one for $200. If you are not sure if you will continue cycling in the future, a mountain bike can be a good alternative while not spending too much acquiring one. This bike can be the beginning of acquiring a more expensive and faster bike if you decide you like the sport.

Regardless of the bike you purchase, make sure the bike it’s the right fit for you, and your finances.

Boost Your Gym Consistency

It is common for people to sign up for a gym membership and go for a short while and then fall off. The fact is, you cannot get results going less than once a week. And three times a week is kind of a minimum for making progress. This article is not the ideal advice – we are assuming you are struggling with getting to the gym enough and we want to give you some realistic life hacks to get to the gym more frequently and get the results you want.

But first let me say, we have a list of things to try and you should not try them all at once. Chances are, one or two of these will be enough for you to accomplish your goals. The list is longer because different gym strategies will work for different people.

Meet a Friend – One common strategy is to work out with someone on a regular basis. I actually am committed to taking my teen age daughter 3-5 times a week, which has forced me to go. You could meet a friend there and talk while working out. The fact is, you are far more likely to go not going will disappoint someone else.

Do a Program – Whether you do Zumba or Spin, showing up for a class is easier than just popping in at random times. Even if the class is not that challenging, it gets you there and you can more easily go early or stay late and do some extra things.

Make It an Appointment – Time is often the excuse not to go. Don’t think of the gym as an extra. Think of it as a doctor’s appointment.

Go the Same Time Every Day – If your schedule is fairly fixed, you should also fix the time you work out each day. The less you need to think about it and juggle things the more likely you will go.

Go No Matter What on Assigned Days, Even for 15 Minutes – This works wonders for me. As long as I am not ill, I go on my gym days no matter what, even if I feel too tired or too busy. I give myself the option to leave after 15 minutes on the treadmill. I cannot tell you how many times this has worked (a lot) because once there, doing only 15 minutes is silly.

Keep a Log – You can do this electronically or on a paper chart. Track key metrics important to you. How many times you go. How long you stay. How many miles you run. Key personal measurements. A log will encourage you to want to beat last week, or at least not do less.

Appreciate the Results – Depending on your current condition and your body, you might be seeing results in as little as a few trips to the gym. I see better arm definition after 3 arm days, for example. Don’t be shy. Check it out. Show friends. Appreciate the results to encourage you to keep at it.

Hire a Trainer – Working with a trainer once a week might work for you if it motivates you to go the other days and put in the work. Unfortunately, like piano lessons, this depends on your personality and how honest you are with your trainer. You cannot just show up for the weekly session and skip training the rest of the week.

Have a Backup Plan – For days where something comes up and you absolutely cannot go to the gym, have a few weights or a medicine ball at home and do the reps. This way you do not let your body down.

Reward Yourself – Figure out something (could be small weekly or bigger monthly) as a reward if you go the minimum number of times to the gym. This only works if you absolutely follow the rules. For example, if you missed one session because of something that came up that was important, make it up a different time or day, or do not reward yourself, no matter how good the reason was.

Use a Fitness Tracker – There are expensive fitness trackers and inexpensive ones. Just because you cannot afford an iWatch is not a reason not to get a simpler step tracker and keep track of steps daily. If fact, it is probably built into your phone if you buy a strap and keep it on when you are running or walking.

Think Like a Gym Rat – You have heard the expression, fake it till you make it. Well, you have seen those people walking around looking like they own the gym. Adopt an attitude like you are a part of the gym culture and look and act confident. Eventually you have a stronger sense of belonging and will enjoy going more. (We are not endorsing being a gym jerk. Just a confident member)

Have a Gym Playlist – Have a list of music you listen to when at the gym that makes you feel great and gets you pumped up. This will positively reinforce your time at the gym and if you choose your music wisely it can help you work out better and get more excited about the results you are going to start seeing.

Break Glass In Case Of Emergency – If you start to let things slip, you need to have a plan to recognize it and take corrective action. For example, if you miss a full week, what are you going to do to re-jump-start your fitness routine? Know when it is slipping and know what action to take to stop the slide.

This is a big list of things you can do to improve your attendance at the gym. Most of these are hacks to help you form a habit that has previously been hard to form. Over time, you may be able to let go of some of the hacks because your habit of working out is very well established.

Life Lessons Learned on the Tennis Court

To say that I was a tennis player would be a stretch. Although I love the game and like to play when I can, in reality I spend more of my time as a spectator.

My son and husband are both passionate about tennis, so between watching professional tennis matches live and on TV or sitting on the sidelines during my son’s lessons and USTA matches, I have developed an appreciation for the intricacies of the game.

The better educated I become, the more grateful I am for the lessons my son is learning that extend to his life on and off the court.

Here are some of the parallels you can draw to life:

Success takes an enormous amount of hard work

Succeeding at tennis, like all sports, takes focus and discipline. Players must be dedicated to their goals in order to achieve success. They discover that if they are willing to put in the time and effort, they will improve and succeed; and this lesson will carry over into their academic life and future careers.

It is not about how many times you fail, but how many times you get back up

In tennis you lose more than you win. At the end of the tournament, only one person goes home with the winning trophy. Players may have won many matches to get to the semifinals or finals; but in the end, without the trophy in hand, they are not completely satisfied with the result.

It never ceases to amaze me how these young kids put themselves out there week after week. Even behind the glass watching the matches, you can feel the immense pressure. As parents watch the outcome of every point, you can hear a pin drop. Disappointed faces are hard to cover up when their child loses the point or match. Emotions seen on the court exhibit the players’ fear of not only letting themselves down but the people around them.

The lessons they learn from losing a match can be far greater than if they had won.

Losing a match isn’t the end of the world. Life goes on
Appreciate the small victories even within the matches that were lost
Failure is a temporary setback; continued practice and focus are required to achieve success
Experiencing loss and the feelings that surround a loss, can make victory even sweeter. In life, we sometimes have to experience suffering to recognize real joy

Learn how to handle emotions and lose gracefully

We often see kids come off the court banging their racquets, yelling at themselves or their opponents. Most of them learn pretty quickly that this is poor sportsmanship. A good sport gives his or her opponent credit for the game they have played. Recognizing an inappropriate public display of emotions is part of being a good sport. A successful tennis player will use the loss as an opening to understand what they need to work on to become a better player.

We are all faced with defeat in our lives, and sports provide us the experiences for learning to handle defeat

You are accountable, and you are in charge of your own destiny

As an individual sport, the outcome of the match is solely your creation. There are no time limits in tennis. No matter how far behind you are, it is plausible that you can make a comeback and win the match.

You control your own destiny on the court and in life

Belief in yourself and the power of the mind are critical to success

As important as conditioning to support the physical requirements of tennis, mental toughness is what can separate the top players. A momentary lapse in focus or confidence can change momentum quickly and cost you the match. In many instances, the winner is the player that could isolate himself from the distractions.

In life and on the court, always keep your eye on the ball

You can never be fully prepared for what life throws at you, but how you handle those moments can make all the difference

Tennis players are giving us a performance. However, unlike lines in a play that can be recited over and over until committed to memory, or a dance that when rehearsed enough allows the body to move to the music almost on its own, a tennis player cannot prepare for every shot that is going to come at them. The variations can be infinitesimal, dictated by speed, angles, topspin, backspin, flatter, higher, weather, and surface. No two shots are ever identical. The player has a split second to make a judgment on where they want to place the returning shot and how the body needs to be aligned in order to achieve that result.

You can never fully prepare for life or a match. but critical decisions made at key points on the court or in our lives can determine the outcome

I am happy that my son has found something for which to be so passionate. I am impressed with his dedication and commitment to the sport. The young USTA players deserve immense credit for their resilience. As a child, I don’t know if I could have handled that pressure or the range of emotions–or had the buoyancy to continually put myself out there.

No matter what role tennis ends up playing in my son’s life, I am confident the lessons he has learned on the court will help him to succeed in his journey of life.

Melissa Reagan Brunetti

Tennis Mom, Freelance Writer, Certified Nutritionist

http://embracebalancedhealth.com/

Reduce Seasonal Allergy Symptoms Naturally

Every year, if you have seasonal allergies, you know exactly when things start to bloom. Your eyes start to itch, and you feel that tingle in your nose and throat. There is not one perfect strategy to reduce or eliminate allergy symptoms. Each person is a little bit different, and for anyone who spends more time outdoors, their symptoms will be more severe than a person staying inside an air-conditioned home. However, we have compiled a list of things to help you reduce your allergy symptoms. Many of these tips, if done well, can help you minimize many of the bad symptoms you experience and help you feel better.

According to the American College of Allergies, Asthma & Immunology(acaai.org) there are more than 50 million Americans that suffer from allergies each year. The cost to alleviate those allergies cost over $18 billion yearly, and the severity and symptoms varied considerably among the sufferers.

Popping pills every few hours to alleviate allergy symptoms is not recommended for anyone. There are natural remedies for allergy sufferers to ease their stuffy, runny nose, sneezing, watery eyes and itching of the nose, and throat. Some of these natural remedies will help ease to varying degrees some of the worst symptoms. Here is a comprehensive list of things you can do to reduce your seasonal allergy symptoms. Individually, none of these tips are a cure-all but can be used as a comprehensive strategy to greatly reduce your seasonal suffering.

Keep Windows Closed

We all want some fresh air when things warm up, but if it is allergy season for you, keep those windows closed. If you must open windows for some fresh air, consider opening them during a light rainfall, or right after, for a short while. The rain can help wash away pollen and reduce airborne allergens.

Air Conditioning and Filter

If your windows are closed, you are going to get hot. The AC is an allergy sufferer’s best friend. And if you buy a good filter that filters out allergens, you can stay cool and keep your air in your home clear of pollen.

Netty Pot – Nose Bidet

Flushing your nose with a warm saline solution 2-3 times a day will give you immediate relief from itchy eyes and other allergy symptoms. These can be bought at the drug store. Make sure you boil water first, and let it cool to a comfortable temperature.

Local Honey

Some people swear by local honey. The thought process is that the honey will contain the pollen in the area, and will help your body build up an immunity to it, thus reducing allergies. I have never tried this enough to see if it works or not, but it seems something worth trying if you like honey in your tea anyway.

Change Clothes

Pollen will come into your home in your hair, on your clothes, and on your shoes. The more often you change things and wash things the better. When you come in from doing something outside, consider changing to indoor clothing right away and isolate the outdoor clothing in a laundry area or a basket.

Change Towels

While it is great to use towels multiple times to reduce water usage, it can be bad during allergy season. As your towel gets more pollen on it, drying your face with it becomes a terrible idea. During allergy season, change your hand towels every day, and your bath towels every 2-3 days.

Clean Shoes

Shoes are the worst culprits for tracking pollen from the outside. If you can, keep shoes in a garage or isolated area. Frequently clean them and the floor where you keep them. Do not walk around the house wearing your shoes you wear outside.

Vacuum (Home, Car, Furniture)

The floor will get allergens on it no matter how hard you try. Mopping and sweeping is essential, and an easy task if you do it daily. Be especially careful of carpeted areas, like inside the car, on carpeted steps and even cloth-covered furniture. Leather furniture might even be a better choice for someone with bad allergies.

Window Treatments

Curtains are hard to clean frequently. If you have bad allergies, consider blinds that can be quickly dusted. This helps keep those allergens out of the home because they cannot build up in the curtains.

Wash Dog

If you have a dog, allergy season is a good time for a lot of baths, or at least being sprayed with the hose frequently. Depending on the breed, a dog can collect and bring in a lot of allergens. Choose your dog breed carefully and keep their hair short and clean during allergy season.

Shower and Wash Face

Getting allergens off of you is critical. You do not want to go to sleep with them in your hair or on your face, especially. Take showers in the evenings, and rinse off after you come in from outside activities. If you cannot shower, at least wash your face and hands well.

Generic Claritin

Lastly, while this is not a “natural” remedy for seasonal allergies, I consider this a great tip. Claritin works well for reducing allergy symptoms, but it is expensive. Most people do not realize that there is a generic form that you can buy on Amazon or sometimes at your pharmacist that is under $10 for 100 tablets. There are different names and brands, but the savings are incredible.

Natural options are the best choice for your allergies, but when symptoms become intolerable , keeping a bottle of allergy pills on hand to ease your symptoms can be an option too.

The Athlete Advantage For Your Recruiting Needs – Interview with Kevin Dahl

Following a 14-year professional hockey career that spanned the NHL and the Olympics, Kevin Dahl found himself quickly transitioning to the entrepreneurial world. In 2009, he co-founded NexGoal, a national recruiting firm with a niche in finding and placing former athletes from all levels of competition into new careers.

NexGoal works directly with both clients and candidates to take the stress out of the job search for all parties involved. Many of their corporate clients share the belief that individuals who exhibit the core values of confidence, persistence, time management, and coachability make up their best employees.

*Mike Stone (L) of PAFI and Kevin Dahl (R) at the NHL Alumni Symposium*

Recently, I had the opportunity to interview Kevin and learn more about NexGoal’s recent success and what’s in store for 2022 and beyond.

Question: How has your athletic experience translated into the business world? How have you leveraged your experience as a professional athlete towards a career in recruiting?

Kevin: I found my journey in entrepreneurship to be similar to my athletic career in terms of the effort required and the adversity I faced. Athletes need persistence, work ethic, drive, leadership, and coachability to be successful at their chosen sport, and those same tenets are valuable in the business world.

My hockey tenure also taught me how to manage people and teammates effectively and what it truly means to be a part of a team. The importance of building a winning team full of true competitors is equally as vital as with any sports team. Hockey is a long season that, like recruiting, requires a consistent, daily effort.

Recruiting is about attention to detail, which plays a major role when comparing one’s natural ability with the intentionality and effort it takes to succeed. Winning in sports AND being on a good team requires a lot of concentration on small details. Natural ability alone can only get you so far but combined with the hunger to learn and ‘practice makes perfect’ mentality, the sky’s the limit.

Question: What first attracted you to starting NexGoal?
Kevin: When I retired from the game and started looking for jobs I had to go through the experience of putting together a resume and reaching out to people to help me. I didn’t have a lot of experience in those areas and learned there were a lot of athletes in the same boat.

After my experience in putting together a resume and putting my skills on paper without real-world experience, I realized I could help others do the same. That eventually led to starting NexGoal.

Question: What were the greatest challenges you faced working in recruiting as a result of COVID-19? What adjustments have you made in lieu of remote and hybrid workplaces?

Kevin: COVID-19 caused a lot of industries to rethink how they conducted their day-to-day business, and we were no exception. Through trial-and-error, we learned how to rely on technology like Zoom and adapt to our team working remotely. We were able to adapt to a new way of working with zero turnover. Because we had first-hand experience, our recruiting team could relate to organizational needs, and we knew what our clients were looking for.

The pandemic caused what many call the “Great Resignation,” where workers reevaluated their careers to find something that better aligned with their values. Our own research found that a good culture and feeling valued made workers the happiest, so we’ve become more thorough in our initial conversations and write-ups with new clients.

Question: In what industries and positions has NexGoal experienced your greatest growth?

Kevin: We reinvented our client list in wake of the pandemic. Based on our own experience, we knew what changes companies needed to make to survive the pandemic. We researched specific industries that were successfully remotely operating and looking to grow, and we learned which industries were putting hiring on hold. We’d previously had success with the Medical Device and Mortgage/Title industries. These industries adapted to the pandemic well, so we focused our energy on working with them. Our efforts led to great success.

Question: What sets NexGoal apart from its competitors?

Kevin: At the end of the day, our Recruiting Process is what sets us apart. We’re thorough in researching our client partners and our job seekers, and we have a scout’s eye for talent. This business is about building strong relationships, and our clients keep coming back to us. We’ve consistently received great testimonials from our partners.

“Since becoming a partner to assist us with our recruiting needs, NexGoal has done an excellent job identifying talent for our organization that aligns with our company culture, our values, and what our customers have come to expect from our sales team!”
Steve Wilson, US National Sales Manager, A Global Medical Device Company

Question: Why do clients always stay with NexGoal for a long period of time?

Kevin: Our clients stay with us for long periods of time, some over ten years, and many of our placed employees remain with our clients to this day. We became a true partner in their recruiting efforts.

This is where the athlete’s mindset comes into play. We’re competitive and persistent in our recruiting efforts, and we don’t settle for anything less than the best.

Question: Beyond recruiting, are there any resources you provide for job-seekers and employers alike?

Kevin: Yes! We take pride in keeping our audience up-to-date with all the latest hiring and workforce trends. From tips and tools to enhance job-seekers’ resumes, cover letters, interview
techniques (and more), to our guiding principles for employers monitoring remote/hybrid work, leadership, and company culture, you won’t want to miss what we have in store for 2022! Be sure to visit our Career Advice Library and sign up for our Job-Seeker and Employer eNewsletters.

Question: Where can people learn more about you and get connected with NexGoal Recruiting?

Kevin: You can learn more about NexGoal and get in touch with our recruiting team via this Contact Form. Find us on Twitter, Instagram, Facebook, and more here.