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Living a GR8TR Life Every Day

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Boxing and Kickboxing

For a lot of people, boxing paints a mental image of two individuals beating each other into a square ring on national TV. Recently however, the sport of boxing has become more available and tapered to any kind of individual. Kickboxing first seemed to spur the initial boxing trend, but then eventually, boxing and kickboxing clubs started popping up everywhere. On social media, you began to see your favorite stars donning boxing gloves and posing by bags. It’s all for a good reason too, boxing has some major mental and physical benefits that can burn a ton of calories as well.

  1. Boxing helps lower stress levels. The amount of adrenaline you get from punching a bag after a long, stressful day is incredibly rewarding. The hormones and chemicals released afterwards are a great way to boosting your mood and feeling incredibly productive.
  2. Boxing is a great workout, and works the entire body. Not only does it work your arms and shoulders. But continuously hitting the bag, and rotating your body, works out your entire core, and makes your heart rate skyrocket. All of this results in a killer workout for your entire body, and ends up burning a ton of calories. This is also great for keeping a healthy heart and mind.
  3. Boxing is a great way to improve hand-eye coordination. Many of the moves in boxing require a focused eye and a good mind and body connection. Constant drills, and routines that have set moves are great for this, and continuous practice will really help improve these skills.

Now that boxing has become more available, and friendly for everyday people, it is a great way to mix up your workout routine, and get yourself in a friendly environment with people who are trying something new, and trying to improve themselves.

Remember to check with your doctor before trying anything new like boxing or kickboxing.  You want to be sure you are ready for a good workout and you do not have any issues that might be made worse by the repetitive motion or the types of movements you will be making.  Most clubs ease you into the sport and make sure you are ready, so do not worry that you are going to be fighting people.  You move at your own pace.

Kid Proof Your Home Office

Here are a few tips to kid proof your home office if you are a work from home mom:

1. Keep as few wires as possible reachable to little hands. That means position your furniture to cover outlets so wires are not exposed and inviting little hands to pull at them. Also, you can get cable covers and wire clips to hold several wires together.

2. Keep as much away from the edge of surfaces where little hands can reach. For instance, keep your computer monitor far back and when you are not using your keyboard put it above your monitor if possible. Also, unplug your printer and fax machine when not in use so that even if little hands get on them they can’t do much damage.

3. Your file cabinet will be hard to keep organized if your little one keeps getting into all the papers. The easiest solution is to get locks for the drawers. However, be careful that they cannot lock themselves in the drawers.

These are a few inexpensive tips to help you if you are trying to earn extra money at home. Of course the ideal would be to lock your office door when you are not working and only work when your little one is not around. However, this is not always practical and therefore I hope these simple tips are helpful as you set up your home office.

Tax Advantages with Home Based Businesses

Tax advantages with home based businesses are plenty that there is no reason not to take the income opportunity home based business provides. Tax advantages include equipment deduction, deductions on office supplies and furniture, and travel needed to provide service.

Employing yourself to the income opportunity home based business basically means that you may have a certain area in the house dedicated to the business. The IRS regards this as the work space and allows deductions for any needs that will support that area of the house.Equipment including computers and service equipment needed to start the business can be deducted from taxes and allow ample opportunity to purchase what is needed. Thinking big in your business can be an excellent way to kick start the career from home but it is generally recommended to start small and then work up to more expensive equipment depending upon the area of expertise.

Deductions include furniture and office supplies for your income opportunity home based business and can provide the office space with enough to feel comfortable. Working from home should be a comfortable experience in order to provide enough space and arrangement for furniture to work within the area. Creating a theme in the workspace is highly recommended for the career from home minded individuals for a pleasant working environment.

Traveling, entertaining, and fuel expenses can also be deducted from the taxes of a home based business. These are plausible opportunities to gain further clients and provide service or products for the growth of the business.

Protect Your Family – Home Dangers

Carbon Monoxide – The silent killer

During the winter months, doors and windows remain closed at all times and the chance of fresh air circling in your home in great quantities is null. Not only is fresh air a problem during the winter months, but the furnace in constant use makes Carbon  Monoxide gas in your home a bit more likely.

A very inexpensive carbon monoxide detector can cost you less than $10 dollars at your local Target, Walmart, Lowe’s or Home Depot store. You can purchase a  battery operated detector or an electric one, but either choice is an inexpensive safety choice that can be a lifesaver for you.

Smoke Detectors

The National Fire Protection Association (NFPA) recommends testing your smoke detectors monthly to make sure they are working properly. They also recommend changing the batteries in your smoke detectors yearly.  Keeping a regular schedule-say every October, or every thanksgiving-to change the batteries in the smoke detectors of your home should make it an easy thing to do every year.

Every ten years, the National Fire Protection Agency recommends changing the smoke detectors in your home.  Every floor in your home should have a smoke detector, including the basement and the attic.  The smoke detectors should be installed in the hallways, and outside and inside the bedrooms. Make sure to place a smoke detector close to the kitchen as well. For more information about fire prevention, check your local Fire department website.

Poisoning

According to National Council Safety’s website, unintentional poisoning is one of the leading causes of deaths in the adult population in the United States. Gases, households chemicals, lead poisoning and button batteries are some of the dangers lurking in your home that can be fatal for your young kids. Have you childproofed your home lately? Household cleaning products pose a risk to small children if they are not kept safely away from them.  Some of the products that experts recommend you check are laundry packets, paints, drain and toilet cleaners, and all cleaners you use in and around the home and keep in the house or garage.

Medicine kept in the bathroom cabinets are easily available to your child and can be abused. A Scholastic study found that children self-medicate as early as 11 years old. And according to the study, more than 10,000 minors are admitted into hospitals for overdosing on over the counter medications.  Keeping an eye on what you have and making sure you talk to your kids about the dangers of self-medicating can go a long way in preventing an overdose.

Keep your family safe by being proactive.

Developing Leaders in Your Community

It’s an old debate — can great leaders be made or are they just born that way?  While there are some people who’re born with natural leadership talent, the majority aren’t.  But, being born with the talent doesn’t mean it’ll be used effectively or guarantee success.  We all know a charismatic slacker, who “wasted his potential”.

A natural aptitude is not enough to become an effective leader; even those who have it must learn how to use it. They sharpen their skills through trial and error, just like the people who don’t have an innate ability.  Successful leadership is achieved through intentional focus and the willingness to learn.  Here are 3 things to focus on and practice.

Build a base of supporters

Good leaders commit to a long-term strategy which builds support and connections before they need them.  They create allies both within and outside the organization.  We’ve all had the experience of feeling used and resentful when someone suddenly notices us because they want something.  At best they get begrudging help and at worst can be sabotaged.

Build credibility

Do the work, there are no shortcuts.  On-going, long lasting successful leadership is built on the firm foundation of good execution and taking responsibility, which earns other’s trust and respect.  The capital you accrue is what you spend when (not if) you make mistakes.  It’s the difference between “He messed up, we need to get rid of that guy” and “Well at least he was trying to do his best, he’ll do better next time”.

Build others interest in your success

People respond to winners — they want to help, be around and work with them.  They respond to them for the most human of reasons, “What’s in it for me?”.  If you learn to listen to and act on what’s important to others, they’ll become invested in your success.  They’ll actively promote your ideas and support your power when they see how it’ll benefit them.

There’s this belief that leadership should be organic, people either got it or they don’t.  This simply isn’t so.  Successful leadership is achieved through intentional focus, a lifelong willingness to learn and practice, practice, practice.  Being born with the gift of natural leadership is the least of the skills you’ll need.

How You Can Help Your Child Succeed at School

The correlation between parental involvement and children’s success at school has been proven through much research from myriad organizations and independent research. The family as the pillar of a child’s well-being is critical in their mental and physical health and it plays a critical role in the performance and achievement of the child at school.

Parents volunteering at their children’s schools and having a good parent-teacher relationship has been proven to increase children’s success at school and having more meaningful relationships with their peers.

Parents’ involvement cannot stop at volunteering, attending after-school activities, or parent-teacher meetings. They can be more involved during the summer months when learning is not a top priority for many students.

Math

According to a Harvard article about loss learning during the summer months, they found that children lose an average of 2.6 months of math learning during the summer. Teachers have to spend the first weeks of the new school year teaching what was lost during the summer months, giving up a lot of time of class time. Parents involvement in this aspect cannot only counteract the lost learning but can help their children get ahead. Making math games, or including math learning during the summer months in small quantities cannot only help your child retain the math learned the previous year but can encourage him to keep learning.

If you don’t know where to start or feel intimidated teaching math to your child begin by assessing your child’s math competency and the topics where they may need more help. Giving them a math assessment test at home can give you an idea of whether they are progressing or are stuck in a particular subject. The summer months are the perfect time to bring them up to date in math.

Follow this link to a free math assessment for your child.  https://www.sonlight.com/uploads/saxon_middle_placement.pdf

Reading

Wondering if your child is reading at their grade level? Reading is an important part of the child’s education. It will be necessary when reading or learning about other subject areas as well. If they do not read well, they will not understand the math question or the social study question because of their inability to read or comprehend the most basic English words.

There are many tests out there that can assess your child’s ability to read. If you have one that you prefer, give it to your child and assess his reading level. If you would like a different test, you can follow this link to a reading proficiency test for your child.  http://www.nrrf.org/reading-competency-test/

Visit the library to check out books that might inspire them to read more. Math games are abundant online and can make learning fun for your child. Your children are very proficient at using electronic devices, insist they learn something first and then play.

“Making progress is the expectation of parents and the community,” That is the stated sentence from the Ohio Department of Education report card resources page, and preparing your child during the summer months to have an extraordinary year at school and keep progressing well can begin at home.

Exploring Local Unknowns

Are you resisting living in a bubble or happily basking in a homogeneous vat of comfort?

News isn’t the only place people are selectively choosing only what they want and not a broader experience.  It is also how people live their life in their local neighborhoods.

People who want to live a GR8TR life actively seek out fresh, broad experiences.  You do not have to travel to other cultures to try new things most of the time.  If you are even in a mid-sized city, you can find many multi-cultural experiences close to home.  Here are some ideas for exploring other cultures while not travelling to other countries.

  • Restaurants – This is the obvious one. Do not got to the big chain restaurants and expect an authentic experience.  Instead, seek out locally owned, authentic restaurants where the immigrant families probably make up most of the employees.  And do not just go Chinese or Mexican.  Ethiopian, Greek, Nepali, Indian, Japanese, Lebanese and Russian restaurants can all provide unique experiences.
  • Teach ESL – If you want to make a lot of friends from other places, consider volunteering for ESL, which stands for English as a Second Language. Sometimes you may need to be certified, but if you volunteer at a library you may just oversee conversational practice classes.  When I have done this in the past, I have had people bring food and become good friends.  Even though their English language skills may be limited, they are going to get you outside of your comfort zone and get you to learn more about people from all over the world.
  • Go to Festivals – Keep and eye out for those festivals different cultures have. They are celebrating their heritage and when you go you will get to taste the food, hear the music and meet some of the people.  A great way to dive into another culture.
  • Visit Neighborhoods – Many cities have areas where a certain ethnic group will live in and open businesses in. Going to these places can be a lot of fun.  The grocery store will have different foods, the restaurants and bars will be mostly local people and the whole feel can seem like you are in another city or country.  Go once and if you enjoy it, become a regular.  Learn to cook some dishes on YouTube and go to the grocery store regularly for your exotic ingredients.  Talk to people there and find out some other things to try.

This is good for you to appreciate other cultures and get out of your bubble – and it is even more important for young kids.  Kids growing up with an appreciation for other cultures and many different foods starts with exposure at a young age.  This all takes effort, and it is far easier to stay in your own community.  But you will be a more interesting, more whole person when you have a broader human experience.

7 Ways to Make Today GR8TR

The only way to make a lasting change for the better in your life is by doing little things better every day.  Even if you quit something cold turkey (all at once, for my non-US readers), you still must commit to maintaining that change day in and day out.

Here are seven things you can do today that will have an impact on you and the world in a positive way and make everything GR8TR.  They take very little, or no, time but can be a big change in your life if done regularly.

Be More Present

The biggest single change is an ancient one:  to be more present in the moment.  This means look around, pay attention to what is happening around you and engage with the world on purpose, not on the side.  So, a little less mobile phone screen time is going to be needed.

Smile More

Smile more and look at people.  Say hi.  Force yourself to engage a bit more with people you do not have to around you.  Even forcing a smile has been shown to make people actually happier.

Help Someone

Slightly more than hold the door and not as much as give someone money.  Just find a way to be helpful to someone throughout the day.  Think of that “act of kindness” sort of attitude.  This has maximum effect when the person is not actively looking or asking for help.

Boost Health

Today do one small thing that improves your health.  This could be skipping a sweet or could be going for a walk.  Does one day only make a different?  Maybe not.  But a journey starts with the first step.  Also, it is worth noting that when you are being healthier you are not only helping yourself, you are also helping the world.  You are consuming less resources in many areas, such as food, food processing and health care resources.

Add to Savings or Investment

Unless you have already set this up, today would make your future life GR8TR by setting it up now.  Set up automatically saving money each month.  Have a monthly amount moved to another account for saving, investment and retirement.  If you do not want to get involved in how to invest, you can use automated systems like Wealthfront or Betterment to do it for you.

Cut Something Bad Out

Breaking a bad habit can start today.  And you do not always need to completely stop doing something.  Maybe setting strict limits, such as only drinking on weekends or only buying shoes once a quarter.  Maybe it is changing from expensive coffee drinks to a simple black coffee.  Or maybe it is something that can help the environment such as not using plastic utensils and straws.  Cut one thing out today and keep it up, and lots of things get better.

No one can make wholesale changes in one day.  Instead, you can start today and make small changes that build up over time.  It all starts with a higher level of consciousness and effort day in and day out.  GR8TR is our effort to help people daily think about their activities and the impact their lives have on everyone else, and become better, and GR8TR.  To find out more about GR8TR visit www.GR8TR.us and join our email list if you are committed to improvement and planning for the future.

 

 

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.

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.