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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.

Beginners Guide to Yoga Types

The practice of yoga has developed for thousands of years and more attainable than ever before. Yoga studios are in every town, and Youtube channels like Yoga with Adriene ensure than there’s a practice for everyone out there. Yoga is about challenging yourself to better yourself and it’s an exciting journey. Here are seven common types of yoga to get started.

Iyengar Yoga

Iyengar Yoga is a branch of yoga that focuses heavily on proper alignment and relaxation. This style of practice is heavily modified with props such as straps, blocks and chairs. This method is perfect for those with aching bodies or handicaps and beginners. The tempo in this practice is slow and gentle, allowing you to reach full relaxation, with proper alignment in a number of poses. Iyengar increases stamina, flexibility and strength while promoting inward reflection and developing focus. By focusing on alignment, this practice will bring new strength to less used areas of the body.

Hatha Yoga

This is a more traditional practice of yogic poses and breath work meant to cultivate the body, mind and spirit. Any yoga practice that leads one through poses is considered Hatha and has been used to describe many Western practices of yoga. A typical Hatha practice will guide you through an asana, yoga postures and sequences, and pranayama, breathing techniques. A class described as Hatha won’t leave you feeling sore, but more flexible and calm.

Bikram Yoga

Bikram yoga is a practice containing 26 postures that are performed in a studio that is heated to temperatures over 90°F. This yoga practice has become the basis for hot yoga classes, which differ through postures taught during practices. These special poses are shown to work every part of the body and give attention to the internal organs, muscles and ligaments. These positions are meant to work together with the heat to release every benefit possible from the practice.

Yin Yoga

Yin Yoga’s purpose is to release tension in the body to allow energy to flow more freely. Poses are held for 45 seconds to 3 minutes typically, soothing joints and allowing moments of deep focus and meditation. This branch of yoga is slow paced, and deeply relaxing. Beginners, those with limited mobility and highly stressed persons will appreciate this class that promotes patience and is a great way to get started on a yoga journey.

Kundalini Yoga

Kundalini is a practice for those who are looking for a deeper, more spiritual connection through yoga. Besides yoga poses and flows, Kundalini incorporates chanting and meditation throughout the routine. This style’s purpose is to awaken the energy at the base of the spine to flow into all seven chakras. The yogic devotion allows the mind to become clear and feel more in tune with oneself. Some yogis describe having a sort of awakening through this style of practice that allows them to see their potential and purpose in life.

Vinyasa Yoga

This is one of the more common types of practice, especially in the West. Vinyasa flows yoga postures together, by moving with the breath. The practices are usually never the same and move through asanas at a faster pace than Yin yoga. Breath is the driving force of this practice and leads you to your intentions and movements. While moving through a flow, you might find yourself beginning on your hands and knees and then transitioning into down dog. Ujjayi breath is encouraged during this practice, a rhythmic breath through the nose, which increases relaxation.

Sivananda Yoga

Sivananda is another style for those looking to grow a deeper connection through yoga. This practice follows five principles, designed to improve mind, body and spirit. Sivananda uses exercise, breath work, relaxation, a vegetarian diet and meditation as a way to live a more full, healthy life. Beginning in this practice is fairly easy, as it begins with 12 basic poses to master before moving on. This is slow, mindful work that will promote a balanced way of living.

Yoga is meant to create discipline and higher relaxation in life and has numerous benefits for mental and physical health. Connecting to the breath is an important step, and accepting your body where it’s at that day is vital. Some days might be more difficult than others, or some styles of yoga might not be for you, but don’t give up on the process.

LynAnne Vucovich is a journalist who studied at the E.W. Scripps School of Journalism at Ohio University. She has a passion for culture, community and cats.

Exploring Nature Spots Near Akron

Akron, Ohio is home to some amazing bike, hike, and walk trails in Ohio. A short distance from the Cuyahoga Valley National Park, and housing a few of its own lengthy hiking trails, there are plenty of opportunities, and gorgeous hidden nature spots in, and around Akron.

1. Portage Lakes State Park — Wingfoot Lake State Park —993 Goodyear Park Blvd. Suffield, OH 44260

If you’re looking to do it all, kayaking, boating, swimming, hiking, and having a large group of people, Portage Lakes State Park will be able to accommodate all of your needs. It features many different lakes as well as a wetlands area that attracts many different species to the surrounding area. There are also events that take place in the park which showcase the multipurpose use of the park.

2. Cascade Valley Metro Park

Located in south Akron, this metro park offers a large range of different trails for you to explore. The Overlook area offers amazing views and a relatively easy trail which is great for children or beginners. More experienced hikers might enjoy the moderately challenging Highbridge Trail which has some beautiful views of the Cuyahoga river.

3. F.A. Seiberling Nature Realm —1828 Smith Rd. Akron, OH 44313

As well as having three walking/hiking trails, this park and nature realm is a great place for children or adults who want to learn while they hike. There includes seasonal exhibits as well as a great kids adrea and a on-site naturalist who is happy to answer any kinds of questions about the area and wildlife. This area houses many beautiful observation decks, ponds, and even a large ravine. This is a perfect place to take the whole family to enjoy and learn about the outdoors.

4. Treaty Line Area in Sand Run Metro Park —995 Treaty Line Rd. Akron, OH 44313

For those wanting to work up a sweat, the Treaty Line Area inside the Sand Run Metro Park
might be right for you. It features several challenging hills and workout stations that can further
challenge you during your walk. This trail is also pet-friendly and features restrooms and a
picnic area which makes it well suited for groups.

About Those Memberships

Today we are going to explore all those membership offers you need to decide about. Are they a good value for your family?

Is a Consumer Reports membership worth the money?

Depends.

Americans buy billions of dollars worth of merchandise every year. From clothing, toys, and electronics to the most unnecessary items on their lists. If you are a person who likes shopping or buy things online, a membership like this can give you an extensive list of options while comparing quality and prices all from one place.

If you are buying electronics, appliances, or big ticket items, it is a good idea to buy a Consumer Reports membership and find out whether the item you are buying is worth the money. They have ratings for over 8,000 items to help consumers like you and I make a better decision when buying something for our home. The membership by itself can save you money the first time you buy a big ticket item. You can get your membership fee back in the first year if, for example, you buy the best-rated lawnmower which should last longer, have fewer problems, and minimize maintenance expenses.

Amazon Prime membership?

The Amazon Prime membership is not worth it if you don’t buy many things at Amazon.

But if you are like the average American, then with the Amazon Prime membership you will save money on shipping and it can pay for itself. Plus you get Amazon Prime video and free returns on many items you buy. The video by itself can make worth having the membership to Amazon if you use that and reduce your cable bill.

Is a Costco, Sam’s Club, or BJ’s membership worth it?

How about those wholesale clubs? For many families, it is worth it. You can get four different membership options depending on what kind of membership you need, and the fee is more than worth it for many families. They can buy many items in bulk to save money, or they can store them when they find them on sale for future use.

One issue is they have so many items on sale and in bulk. This makes the impulse to buy them hard to resist, and that is one of the major drawbacks of having a wholesale membership like this. Items that are on sale and the price is too good to pass is one of the reasons this membership is not worth the money. A family might end up with too much stuff in their home and things they do not really need, like a box of muffins or a case of soap. If you are not saving a lot, or if you are taking too long to use these items, remember there is interest on charge card debt or your money could be used to invest and earn more money, instead of buying enough product to last two years.

Impulse buying is a big thing when entering stores like these, and like it or not, we all love to get a good deal. Knowing what you need and what you will use is a must. Also, avoiding bulk items that are unhealthy, no matter how good the deal is, will save you money and improve your health. If you cannot resist these temptations, then these memberships are a bad deal for you.

Busy Parents Exercise Tricks

Parents juggle a lot of demands, but they need to stay in peak health as well to keep up with the family, both mentally and physically.

If you read the countless studies about depression, exercise is one of the many paths a person can take to combat this debilitating illness. In the United States and According to the CDC-The Centers for Diseases Control and Prevention-in 2017-2018, 42.4% of the adults 20 and over were overweight. That statistic is likely to be higher with more recent data because the trends of obesity continue to climb.

For many Americans, finding the time to exercise can be difficult if one considers the juggling act of balancing work outside the home, taking care of children, and in some instances taking care of aging parents. Time can be difficult to find as more and more daily chores accumulate in one’s life. Nevertheless, exercise should be at the top of anyone’s list and should be considered an activity one must do to promote healthy living among family members.

Choosing the right exercise and diet has to begin with our free will to become healthier, and to change the way we do things if we are unhealthy. Doctors, parents, spouses, or significant others cannot tell us to do something if we are not ready to do so. The decision has to be taken on our own.

For any parent that wants to lose weight, and want to do it guilt-free, it is very important to schedule a time where you can do the exercise at the same time every day to form a habit. Exercise can extend one’s life expectancy, and that’s worth the time, and the effort it takes to exercise.

Here are some ideas for the best time to exercise daily:

Right after you drop your kids at school-This is especially convenient if you work from home or are taking some time off to raise your kids.
Afternoons are very convenient for many people. During the summer months where the days are longer, walking outside after dinner can be a great time for any parent to jog or walk a mile or two.
Early morning-Before your kids wake up and need to get them ready for school, twenty minutes of exercise will lift your mood and get you ready to start your day
Late at night-After you send your kids to bed, you might want to relax after an arduous, hectic day. But, twenty minutes of exercise before bed will allow you to sleep better and lose weight.
Before picking your children from school-Any time you have free before you need to pick up your children from school. You can exercise, and shower and be ready to pick them up and help them with homework before dinner time.

If you choose a time to exercise and it doesn’t work out very well, change it. You can change the days, the time and the exercise you want to do. But, if you start the exercise, try it for two weeks before quitting. It is a habit one is forming, and it takes time to stick to it.

For any parent, free time is never abundant. But exercising should be an activity that takes priority over other meaningless ones. Watching TV, checking Facebook, Twitter, or other social media platforms takes more time than we want to admit. Unfortunately, those activities bring us no health benefits, yet we continue to do them religiously.

Start exercising today, you will be a healthier person for yourself and your family.

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.

Participate In Your Community By Joining a Board

People often do not realize that many local organizations have boards who meet regularly to help with organizational issues or keep track of the finance and operational goals. Nearly all non profits have boards. Schools all have boards. Communities have boards or councils. Mental health organizations have boards. Large corporations have boards, but you might be surprised to find out that smaller companies and even startups have boards.

Qualifications are going to vary greatly based on the board and what the leader and the current board members are looking for, but you might be surprised to find you are just what they are looking for. For example, a mental health board is not going to be made up of all psychologists usually. Instead, they will often be made up of people in the community who care about mental health. They will bring their varied talents to the table to help look at things from different perspectives.

Boards typically meet once a month but it could be more or less. Some are paid positions, and many are voluntary. Some voluntary positions do pay a small stipend to cover expenses. At a minimum, they typically feed you at the meeting and it offers a chance to give back to the community and learn about a topic in more detail. It also improves your skills and knowledge in the area.

Typically a board is either an elected position in the broad sense, such as needing to be on a ballot and get elected. Think city councils and public school boards. Other positions are typically by vote of existing board members. One person might bring you in and if you and the board agree it is a good fit they vote and make you a member.

Board sizes can be from a small group of 5 or 6 up to a large group of 30 or more. The larger the group the longer the meetings may go if everyone likes to talk and ask questions.

So how do you get on a board?

To begin, know what area you are interested in. If it is entrepreneurship, you will want to try to get on a startup board. If it is education, a school board. If it is mental health, then a mental health board.

Next you can use Google and LinkedIn and find existing organizations that match your interest. Look on their website and see if they list board members. Call or email and inquiry about open board positions. Ask if you can attend a board meeting. Have your resume polished up and ready in case they ask for it.

And keep circling back around. If a board is full when you contact them make sure they know you would like to be considered for a position in the future. Then follow up regularly, maybe quarterly, to see if positions have opened up.

Unless you are very familiar with the industry and how boards operate, begin by listening a lot and asking questions after the meetings. New visitors and board members sometimes try to do too much too soon, and it can be difficult. The first six months or more will most likely be learning and absorbing all the stuff they are doing.

Being a board member in any community organization is very rewarding. It can lead to new friends, new opportunities and a real sense of helping people.

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/