GR8TR Today Magazine

Living a GR8TR Life Every Day

Health & Fitness

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.

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:

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

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:

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

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.

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.  

  1. Losing a match isn’t the end of the world. Life goes on
  2. Appreciate the small victories even within the matches that were lost
  3. Failure is a temporary setback; continued practice and focus are required to achieve success
  4. 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/

Get Fit For Spring Hiking

Fitness and endurance are important as you move into the spring, and you must begin by finding places where you will get the best workout. You need not spend your time int he gym if you do not wish to, and you may begin to hike instead. Your area probably has many good hikes, and you will find that hiking is often better for then going to the gym if you are not the fitness type. This article will show you all that is beneficial about hiking, how you must hike and where you may go.

#1: Why Hike?

You may hike for a number of reasons. You may not be a runner, and it is easier to hike because you are not going as hard as you may for many miles at a time. The hiking that you do will be quite a lot of fun because you will see all the sights that you go near, and you will have time to stop and rest while you are moving. Hiking is an event that you may bring the whole family around for, and you will quite enjoy going on hikes that you have selected for their beauty.

#2: How Hard Is Hiking

Hiking is easy for the whole family to, but it is hard on your body. You will get a full workout that pushes you quite hard, and you will feel the burn in all your muscles when your are done. It is wise for you to hike for small periods until your re strong enough to go on for longer, and you will quite enjoy the way it feels to get through a hike where you got a workout without wearing yourself out.

#3: Hikes In The City

If you do not have a lot of nature paths where you live, go for long city walks.  Know which neighborhoods you want to visit and stay away from busier traffic areas and you will have a more relaxing hike.

allergy

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.

Boost a Positive Mindset

There is nothing more frustrating than to be in a negative mood and have people tell you to be more positive. It is not just a switch you can flip. Imagine telling someone “Be more rich” or “Be more athletic” – it takes steady effort over time. Instead of telling you the one secret to being more positive, we have come up with 10 ways to improve your positive mindset.

  1. Get Physical – Doing more exercise is well known to improve your mood and boost positive thoughts. Once may not do the trick, make it a habit.
  2. Change Your Reading Habits – Where you are getting your news is going to affect your mood. If you are reading, listening or watching negative news all the time, you cannot also have positive thoughts. Reduce consumption or find a source with more happy topics.
  3. Change The Time You Spend With People – You will often here that you should get rid of negative relationships. But you cannot always do that. What you can do, at least, is lesson the impact they have on you by limiting time and interactions with people who bring you down.
  4. Swap In Positive Activities for Wasted Time – Neutral activities, like unwinding in front of the TV at night, can be turned into mood boosters by swapping that time for more active activities, such as hobbies, time with friends, learning a new language, etc.
  5. Get More Social – Speaking of friends, more social people are usually happier and live longer.
  6. Develop a Positive Mindset With Stoicism – Stoicism is a simple philosophy that helps you deal with daily challenges and focus on what you can control and reduce how much other things bother you. To get started, sign up for the Daily Stoic.
  7. Ask Your Significant Other To Support Your Effort To Improve – If you have a good relationship with someone you respect and can be honest with, work together to point out negative thoughts and comments and try to focus on more positive things. The buddy system will help you both reinforce a change in focus.
  8. Get Away From Electronics More – Be more aware of your surroundings, nature, people and things happening in the real world. This means less time with your nose pointed at a device. Time to think, away from online and email, will help you be more creative and more positive.
  9. Leave Work at Work – Do you have a stressful job? Practice leaving work at work. If you go home and discuss and think about problems at work every day, you need to practice leaving work at work OR find a new job that does not have negative consequences in your life outside of the hours you are paid.
  10. Clean Up Your Diet – Positive moods are difficult when you feel sluggish and you are out of shape. Eat cleaner, healthier food more often. Cook more. Then give yourself a cheat day to eat those bad things you miss. Your mood will lift with the accomplishment of disciplined better eating as well as the well-earned cheat day where you eat your old favorites.