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Featured Articles

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.

How to keep kids learning all summer long

Summer is a cataclysmic change for many families.  Kids go from being busy with school and homework and activities to suddenly having a bunch of free time and complaining they are bored.  In the meantime, parents still need to go to work and have more tasks than ever as the outside needs cared for as much as the inside.

So how can you keep your kids learning, active and engaged once they are out of school?

This is going to depend on the age of your kids first and foremost.  But here are some great ideas.

1.      Chores – Once upon a time kids did chores.  Put in a garden and ask them to weed and water it every day.  Same with the flower beds.  Kids any age can do this.  The little kids will think it is fun in most cases.

2.      Camps – There are two kinds of camps which are great for keeping kids active in the summer.  One is sports camps where kids get introduced to a sport or sharpen their skill in a sport. 

3.      The second type of camp is more academic.  More and more places run computer camps, robotics camps, coding camps, etc.  These can teach your kids valuable skills that the schools more traditional curriculum is most likely not covering enough.

4.      Want to save money on those camps?  You can ditch the group activity and buy online courses and get your kids to learn via the computer.  Udemy is one such place where for as little as $10 you can get an online course that will teach programming, game design or many other types of skills.

5.      Summer sports – some sports are played in the summer but not run by the school system.  One example is tennis, which has USTA events year-round where you do tournaments on the weekends and find people to practice with during the week.  If your child cares about being good, they need to practice regularly in the sport.

6.      Summer Jobs – Is your child 16 or older?  Get them out to find a summer job.  Kids need some exposure to working because it helps with being more responsible as well as having more appreciation for work and workers later on when they are older.  Many seasonal businesses will be looking for young people to work in the summer.

7.      Summer projects – decide on a project your family is going to do this summer and work on it regularly, making sure the kids have a lot of the responsibility.  Maybe it is cleaning the basement, or it might be building a shed or a picnic table.

These are just some ideas for you to keep those kids engaged, busy and learning throughout the summer months.

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.

 

Fire Prevention In Your Home

According to The United States Fire Administration (FEMA) “Fire is everyone’s fight’, and it should be especially important as homeowners and head of households to comply with fire safety standards and make safety around the home a priority.

The National Fire Protection Association’s reports about fire and its consequences are alarming.  According to their information, between the year 2012-2016, there were an approximate 355,400 home fires, 11,670 civilian injuries, 2560 civilian deaths and $6.5 billion in damages due to these fires.

Home fire prevention can be very simple. The worry of being the victim of a fire in your home is always present, but it’s not too worrisome. As a consequence, we grow careless and let things that are dangerous creep into our lives. Preventing a fire is about being diligent about safety precautions, but more importantly, it can save the lives of your family, your pets and your property.

What are some of the basic safety precaution you and your family can follow? There is a long list of little and big things you can do if you want to check online, but here are some of the most important ones you can follow to keep your home and family safe.

  1. Install smoke detectors in every room of the house, but especially in the kitchen. Make sure the smoke detectors are less than 10 years old, the batteries are changed frequently and make sure the smoke detectors are tested frequently to make sure they are working properly. 
  2. Cooking Safety, Keep papers and other flammable items away from the stove. Oven mitts, kitchen towels, paper towels should not be left on the stove or close to the burners. Do not leave the stove on with unattended cooking pots on it, keep small children away from boiling pots.
  3. Carbon Monoxide Detectors should be placed at every level of the house. They become more important during the winter months when the house is closed more securely and outside air is minimal. Carbon monoxide is an odorless, colorless gas that can be fatal if inhaled. 
  4. Candles and oil lamps should be used carefully. Extinguish the candles’ flame or oil lamps when you go to bed and keep them away from small children and pets. The candles and oil lamps should never be left unattended. This useful habit can help you prevent a fire that can get out of control within minutes.
  5. Electrical safety is usually a topic many homeowners do not think too much about. We are more concerned about preventing fires that are the result of carelessness or accidents than electrical fires. But, electrical fires should be a concern for us. 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.

Fires are preventable.  Being careful and using common sense can help you keep your family safe.

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.
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Summer Home and Vacation Savings

Vacation Saving Tips (If You Are Driving)

As the time to start planning your summer vacation approaches, gas prices are going up.  It happens every year in anticipation of the travel season. Even if money is not an issue for you, these tips will help you be good to the environment, and help you save for other things you want to do with that money.

1. Shop around – Some of the best apps for your iPhone that are free and can save you money right away are:

  • a) GasBuddy
  • b) AAA Mobile
  • c) Gas Guru

2. Use Apps to help you with traffic and rerouting trips to avoid traffic jams, accidents or

  • a) Waze
  • b) Route4Me
  • c) inRoute

3. Check your vehicle’s tires. Having a well maintained car will help you save on gas.  The efficiency of your vehicle on the road depends on how well maintained you have kept your car all year round.

4. Follow the speed limit signs. Even when you have a long road ahead, driving at the speed limit posted can save you money on gas.  Driving slower and at a consistent speed burns less fuel, and if traveling for a long trip, use your cruise control to keep a consistent and moderate speed.

5. Keep it light – Excessive baggage or a roof box cargo can make gas consumption a bit expensive. Keeping your windows and sunroof close will reduce the drag, making you car more aerodynamic.

Home Saving Tips

Many of the new  homes have excellent windows, new roofs, new air conditioning units, etc.  Everything is new and working properly.  But, if you have an older home and are looking to save energy and money, what are some of the energy saving tips that will also save you money?

  1. Replacing your old air conditioning unit is not something we do frequently, they last a long time and they are expensive. But, if you have an old unit, the efficiency is not longer there. The electric bill is probably not a pretty sight every month, so replacing the unit is probably the only solution that can save you money in the long run.
  2. Replacing old Windows – The draft you feel as you get close to a window or door is heat leaving your home and making your gas or electric bill higher than it should be. Replacing old windows or doors can save you money in heating bills and add value to your home.
  3. Keeping the temperatures in your home at comfortable levels can save you money.  Too cold in the summer months and too warm in the winter can add hundreds of dollars a year.  Try a difference of a couple degrees and see if you feel a difference in your comfort level and notice the difference in your bill.
  4. Turning off the lights in your home and appliances or other electronic devices that nobody is using saves electricity and money.
  5. Remind your children that the water in the home is not heated by the sun. A short shower can save water and electricity and hundreds of dollars a year.

By using some of these tips, you will not only save money but will help the environment as well.

 

 

 

5 Ways To Improve Your Life AND Cut Expenses

The first thing we need to do is agree that some of the things in this article are not going to be more fun.  When I write, “Improve Your Life” I mean in a healthy way, not in a binge drinking frat party way.  The real key to this article is if follow all of these things, you should save many thousands of dollars per year and also be healthier and happier.

Next I want to say I got this information from all over.  We reference some things, in other cases you can do a search and find different numbers from different sources.  This is not a scientific research paper – just an interesting article on how to save money while improving your life.

Cold Showers

Your first reaction might be “Hell no!” but give me a moment.  There are a lot of people that swear by cold (or colder) showers because they have significant benefits and they save you money.  Cold showers have been associated with increases Alertness, Refines Hair and Skin, Improves Immunity and Circulation, Stimulating Weight Loss, Speeding Up Muscle Soreness and Recovery, Easing Stress and Relieving Depression.  I have also heard that taking a cold shower when you cannot go to sleep and getting in bed right away will put you in a great, deep sleep if you have trouble with that kind of thing.

So fine, it is good for you if you can hack it.  But does it save you a lot of money?  I found a calculator for shower costs online here.  I did an example where I did a colder, shorter shower and a longer, hotter shower and compared the cost.  Turns out a family of 4 would save $478.50 in a year.  Not bad – and good for you.

Drink Less

Well, this is already starting to sound really sucky.  Take cold showers and stop drinking.  But in 2018 more evidence has been steadily coming out that the whole 1-2 drinks a day are good for you thing is not really true.  Women should have much less than that and even men should only be have a couple a week.  I found another calculator that will help you see how much you are spending weekly on alcohol.  And remember, it is not as good for you as you have been lead to believe.

In this very reasonable example, I have used this calculator and estimated a $1,872 annual expense per person.  If you live in a big city and like to go out with friends or coworkers a lot you are spending a lot more than this in fact.

Eat Less

The average American consumes more than 3,600 calories daily.  This is a 24% increase from 1961, when the average was just 2,880 calories. A man needs around 2,500kcal a day to maintain his weight with a healthy , balanced diet. Woman need around 2,000kcal a day. These values can vary depending on age, metabolism and physical activity, among other things.  Body builders and professional swimmers should not try this at home.

With all of this in mind, we simply eat too much – and food costs money.  We eat 37.5% too much food to be exactish.

How much money does the average person spend on food per month?  This figure varies based on age and income level.  Assuming you are middle class and a fairly young adult, it is $173 per week times 52 weeks which equals $8,996 in annual food costs.  Now if we cut that back by 37.5%, we would be saving $3373.50 per year per person.  And you would also save money on health care as it would reduce the likelihood of many weight related diseases.

This gets even crazier when you consider Forty percent of food in the United States is never eaten, amounting to $165 billion a year in wasted food, according to a report from the Natural Resources Defense Council.  This would figure that you might be throwing away 40% of the groceries.  If you are someone throwing away a lot of food, plus eating 37% more calories than you need, it means 75% of your groceries could be wasted or eaten when they should not be.

Cook More

According to the Bureau of Labor Statistics, in 2014, the average American household spent $2,787 on restaurant meals and takeout, compared to $3,971 on groceries. But in 2015, the average amount spent on restaurants and takeout jumped $221 to $3,008. Grocery spending, by contrast, increased just $44 per household to $4,015.

We all know that restaurant food tastes great.  It is higher in sodium, bacon fat, fried breading and slathered in butter or some delicious sauce.   If you learn to make good, healthy meals at home and cut the restaurants, you can save money and be healthier very easily.  Going out no more than once a week should cut that restaurant bill in half or less, saving approximately $1,500 a year and

Walk or Bike More Short Trips

In 2017, the average household made 1.5 trips per week to grocery store.  Most likely these were done driving.  As mentioned above in the article, chances are you have too much food in your home already so going 6 times a month is too much.  But instead of saying “You can’t go”  let’s say you can only go on bike or walking unless you are going for a big run that should only happen 2-3 times per month.

Walking and biking are great exercise and if you really want something, just make yourself go on foot.  Chances are the craving will not be worth it if you have to walk there.

By using this strategy you will help yourself cut down on those food and alcohol expenses mentioned above while also saving gas and car maintenance.  AAA estimates that it costs 58 cents per mile to operate a car. Of that 58 cents,  only around 11 cents is in gas. The other 47 cents goes for expenses like, maintenance, insurance and depreciation.

So if you cut down on short trips by walking or riding your bike more, you could save several dollars on each trip and get better fit and buy less crap.  Putting a savings tag on this is harder but let’s say you cut $5 a week in car expenses plus another $10 per week in stuff you do not buy on a whim.  That is small but would add up to $780 saved in a year.

All told, all of these things would make you healthier.  And I certainly do not mean to imply to never take a hot shower or have a glass of wine again.  But the little daily things add up to huge savings and health benefits.  Let’s recap.

In one year, a family of 4 average people can save the following:

  • Cold Showers: $478.50
  • 2 Adults In Family Cut Drinking: $3,774
  • Eating Only Recommended Calories for Family of 4: $13,494
  • Eating Out Maximum 1 time per week: $1,500
  • Walking more and driving less: $780

This is all based on averages, different sources and fuzzy math.  We are just having fun here.  But this would suggest these changes could save an average family of four $20,026.50 per year.  Your results will vary.  But that is a lot of savings and health benefit.

If this all seems a little extreme, remember to start small and no one says you have to go to this level.  Shorter showers and less restaurants alone could save you some cash.  Make it work for you.  This is just an example of how you can imagine a different life.

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

  1. Wear a helmet
  2. Inspect your front and back brakes
  3. Inspect the tires to make sure they have the correct air pressure
  4. Inspect the entire bike’s frame before taking your bike on the road
  5. Beware of abnormal noises your bike is making, and
  6. 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.

  1. What is the activity you want to pursue?
  2. How much money are you willing to spend?
  3. How frequently are you going to use the bike?
  4. Can you shop around to find the right vendor and bike?
  5. 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.

Five ways to make your child more intelligent

People have always wondered if intelligence is inherited or something that we adapt and polish with time! As a kid my mum made me do a lot of mental math, spatial learning exercises, and many more similar activities. She aimed to boost my intelligence, though I was never sure how effective they were. One thing is for sure,  I am able to think on my feet and multitask well.

Now growing up and become a mother to a four-year-old, I adopted the same practices, but in my opinion, the results were not like the ones I was expecting. I started dreading that maybe my child is a slow learner! This led me to research and read up a lot just to clear my doubts about the kind of learner my daughter was. I came across some really interesting facts.

  • There are no slow learners in reality! (surprised?)
  • Every brain is equally gifted. Though the gifts may differ.
  • Our circumstances and environment play a crucial role.
  • Inherent qualities do exist, but again it’s our environmental setup that impacts the actual growth.

Tips and Exercises to boost our Intelligence

Through my research, I understood one thing, there are no slow learners. Each brain has its capabilities and how much we utilize or make the child utilize the brain gives us the actual level of intelligence. The genetics do come into play but they only have around 15% impact, the rest can all be honed.

The methods that can be employed are simple yet scientifically backed, and they can help in making our children able to use a larger part of their brains.

1.    Work on their concentration span.

Children have a very short span of attention. They need to learn to focus. Children who have better attention spans have better working memories. An age old trick of staring at a single spot on the wall can be helpful in increasing the attention span. Also, doing activities and playing games that help in improving memory can help the working the memory and this also helps them perform better in class and makes them confident.

2.    Make your child sleep better.

Today, the problem that we face with our children is their lack of sleep. They are exposed to a lot of gadgets throughout the day. Their bodies absorb light from these gadgets, and their biological clock informs them that their body system should wait for few more hours before shutting down. This way they stay awake for a long time and never get the required sleep hours. When a child has rested enough, his brain is fresh to absorb newer concepts and ideas.

3.    Encourage your child.

Boosting your child’s morale will help your child become confident and encouraged to try newer things. But make sure you don’t go overboard as it can instil a sense of superiority and overconfidence in a child. Also, praise things they worked on, not things that came easily.  A confident child is bound to try newer things and explore. The experiences help broaden the mind. Never snub or discourage your child in public. It shatters their self-confidence as they feel humiliated in front of their peers. This makes them clam-up and shut their minds.

4.    Talk to your child.

This is very important! All the efforts that you are making on your full time or  part time job is to make sure that your child has a great future. But what is the point when you are not able to give them time? A neglected child will ultimately wallow in his loneliness and become miserable. Give your child time. Discuss things with them and listen to their opinions and views and then guide them to the right and wrong. When you discuss their curiosity with them, you are expanding the horizons for them.  If you wait until they are older, it may be too late as they are already used to not sharing things with you.

5.    Challenge your child.

It is important that you allow your child to solve his problems, but keep a watchful eye. For example, if a ball rolls down under the bed, instead of you retrieving it, allow your child to do it himself/herself. They will learn to solve their problems and devise solutions that can help them resolve problems on their own.

My Experience

I started with making a proper sleep routine for my daughter, and gradually I noticed things falling into place. By empowering her to make decisions herself, she started feeling more confident. A happy child is a successful child; this is the mantra as parents we should be understanding. But surely we should keep in mind that fulfilling all whims is not the key; we should try to make them happier by giving love and support.

 

 

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.

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