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FEBRUARY/MARCH 2025
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THE KEY TO REALISTIC FITNESS GOALS DON’T SET YOURSELF UP FOR FAILURE
Try something new. When most people start their exercise journey, they’ll sign up for a gym membership and participate in a few self- guided exercises. They may lift some free weights or run on the treadmill, and some may even enlist the guidance of a personal trainer. Consider joining a class if you want to make working out more unique and fun. It’s easy to find all kinds of fitness classes that will interest and excite you. Whether joining a rowing, Pilates, cycling, dance, or boxing class, you’ll learn something new while improving your physical fitness. If classes don’t appeal to you, you can focus on learning new workout moves. Do you have something specific you want to accomplish in the gym? Now is your chance to create a goal that turns your dreams into reality. Whether you want to do a one-handed pushup or an unassisted pull-up, create a goal that helps you strengthen that muscle group and supports that specific achievement. Intensify your workout. Creating new fitness-related goals can be challenging if you already go to the gym and eat a nutritious diet. When you hit this point, you should focus on refining your
Many Americans want to improve their physical fitness and improve their bodies. That’s why so many people make fitness- related New Year’s resolutions. However, this is about the time of year when many give up on those resolutions after not making enough progress. One of the biggest mistakes people make when establishing goals related to exercise, fitness, and physical well- being is creating unrealistic goals. Let’s say you tried on an old dress or suit that no longer fits. You may establish a goal to lose weight and determine that dropping 20 pounds would get you where you want to be. You sign up for a gym membership and work out daily, but after a month, you’ve only lost a few pounds. You feel frustrated or demoralized, so you quit. Instead, you should make a realistic, achievable, and enjoyable goal to work toward. While weight loss usually plays some role in our fitness endeavors, you can see more progress by establishing a goal that supports weight-loss efforts without making it the sole focus. Here are a few fitness goals that will help make exercise enjoyable, sustainable, and productive.
process. Do you still have gas left in the tank when you’re finished? If so, you may need a longer or more intense workout. Add a few extra reps to your sets, or use the elliptical for an additional five minutes. Find ways to intensify your workout safely, and you’ll quickly see increased progress. Be more present while exercising. We’ve all gone to the gym and become lost in our exercise routines. One minute, you’re lifting weights while listening to your playlist, and before you know it, you’re already finishing your final rep and heading to the locker room. Get more involved with your workouts and stay mentally present throughout your exercise routine. You’ll find more enjoyment in your efforts, and mindfulness can enable you to refine your form better. These are some excellent fitness goals to consider, but without establishing a plan to support them, they’ll become just as difficult as the standard weight-loss goals. A goal without a plan is just a wish. It may take some hard work, dedication, and serious reflection to determine the right goals and establish a plan that ensures you bring them to fruition. But once you’re on the right track, you’ll never look back!
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BREAK FREE FROM BORING Tips to Level Up Your Home Cooking
Do you regularly make meals for yourself or your family? Have you ever struggled to decide what to make? Are you tired of your regular menu of recipes and dishes? If you answered yes to these questions, know that you’re not alone. Many individuals grow tired of cooking the same dishes, especially if they get on a routine of making the same five dinners every week. However, you don’t need to feel this way. Trying something new in the kitchen is easier than ever! Here are two ways to revitalize your passion for cooking while discovering new recipes. Get out of your comfort zone. How many different cultures do you know recipes from? You are probably familiar with Italian, Mexican, and even some Chinese dishes, but how often do you explore dishes from cultures you know little about? Trying out recipes
from new cultures can be incredibly fun. However, it can be challenging to know where to start. Simply pick a country with a cuisine that interests you and Google what they eat for breakfast, lunch, or dinner. You’ll receive a few different options to choose from. Want to get even more adventurous? Consider combining ideas from multiple cuisines to create a unique fusion dish! Deviate from the recipe. Many amateur cooks follow each recipe without missing a step. However, if you’re making the same things every week, these recipes can grow stale quickly. Instead of trying to find something brand- new to make, consider swapping out ingredients. Change out the spices, sides, or even the proteins to create something entirely new and delicious.
We’re always looking for new ways to offset our stress. Some people change their diets, hoping that eating healthier will improve their mental health, while others include exercise in their daily routines. No tried-and-true method works for everyone, but a recent trend taking our country by storm might be the secret to healthily reducing stress. All we need to do is take an herb, root, or other plant substance called an adaptogen to melt away any long-looming stress. While adaptogens have existed for centuries, they are only now becoming more mainstream in American culture. Studies regarding adaptogens are still underway, but experts theorize NATURE’S ANSWER TO ANXIETY, STRESS, AND MORE What Are Adaptogens?
that these unique plant substances directly interact with the body’s hypothalamic-pituitary-adrenal axis, which controls and manages individual stress responses. In order for an herb or plant substance to be considered an adaptogen, it must be nontoxic at regular doses, support the body’s ability to cope with stress, and help the body return to a stable state. Adaptogens are available at almost any pharmacy, each with a unique use. Ashwagandha is one of the most common adaptogens and helps reduce anxiety and depression. Ginseng helps combat fatigue and has other health benefits. Reishi is a type of mushroom adaptogen that can boost our immune system and even fight cancer. Schisandra, a fruit extract from the magnolia vine, helps with concentration, coordination, and endurance and may protect the liver and nervous system. While adaptogens sound like an ideal solution for stress management, consider a few things before you start taking them. Adaptogens can negatively interact with certain medications, so you should check with your primary care physician before starting them. Additionally, the Food and Drug Administration does not regulate many adaptogen supplements, so do your research to ensure you choose a reputable brand. After talking with your health care provider and finding the right adaptogen for your situation, you may discover the key to managing or reducing your stress.
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Stay Connected During Their Transformative Years THE TEENAGE TRANSITION
Watching your children transition into teenagers is a challenging experience for any parent. Your little girl has traded in her dolls for makeup, and your son would rather spend time with friends than throw a ball around the yard with you. As teens grow, parents have to adapt and adjust to the changes. It won’t always be easy, especially as arguments and disagreements may become more common. Still, you can make this situation easier on yourself by preparing for the changes and adopting helpful strategies. Here are three ways to maintain your relationship with your children as they progress through their teenage years. Provide your children with new opportunities to find their passions. Your children are in the self-discovery stage of their lives, so it’s vital they get a
chance to explore hobbies and activities that interest them. Ask them what they want to do with their free time, and enroll them in extracurricular activities that align with their interests. Be encouraging and supportive, and you’ll quickly see improvements in their mood and your relationship. Be open-minded. Our children’s hobbies, interests, and even some personality traits can change as they progress through their teenage years. Be curious about their developing habits and try to involve yourself in activities they enjoy. This extends to discussions about their future. As adulthood approaches, talk with your kids about their career prospects and interests. They might have a different plan than you imagined, but this is when you need to be open-minded and supportive — it will strengthen your relationship immensely.
423-267-6715 | HoustonAlexander.com 3 you found them here. Worth every penny. Thank you, Jay.” –Randy weight has been lifted from my shoulders. If you need the best, “I would give them 10 stars if I could. Jay was my attorney; I was facing a serious charge, and from the moment I met with him, I felt very optimistic. He listened to my story and talked to me on a personal basis, and I can tell he actually cares about his clients. He always answers the phone or responds promptly. He never made any promises, but the charges were completely dismissed, and I feel like a What Our Clients Are Saying Understand that you won’t see them as often. The teenage years are when our kids start yearning for independence. As long as they’re staying out of trouble, let them explore the world around them. They’ll want to spend more time with their friends, visit places like the mall or movie theater without you, and explore romantic relationships. This is a normal part of growing up, and as parents, we should expect and respect the change.
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INSIDE THIS ISSUE How to Set Fitness Goals That Stick Fun Ways to Diversify Your Weekly Menu! Are Adaptogens the Secret to Better Stress Relief? Support Your Teenager’s Growth Without Losing Touch Take a Break Testimonial Street Smarts for Kids PAGE 1 PAGE 2 PAGE 2 PAGE 3 PAGE 3 PAGE 3 PAGE 4
Beyond Stranger Danger
TEACHING KIDS TO STAY SAFE One of the most winning qualities of little kids is their curiosity about the world and the people around them. A recent video of a winsome toddler starting conversations with adult shoppers at the grocery store drew more than 20 million views on TikTok. in safe situations in public and observe them provide real-life examples of what they need to know,” Reena Patel, a parenting expert, told
Parents magazine. Patel urges parents to teach their children ground rules: Adults don’t ask children for help, so don’t respond to an adult stranger who does so, and trustworthy adults will not invite a child to leave a safe place to show them something or give them a gift. If your child is uncomfortable talking with a stranger, don’t require them to do so just for the sake of politeness. Patel says, “Some children are simply a little slower to open up to others, and they shouldn’t be labeled ‘shy’ just because of that temperamental trait. Support them in cutting off any conversation that makes them uncomfortable.”
But if that curiosity leads a child to engage with strangers in public, is that still a good thing? The dire parental warnings against “stranger danger” of the 1980s and 1990s seem a little extreme today. Teaching kids to fear anyone they haven’t met isn’t healthy. Children need to develop social skills to talk with a doctor or a new teacher, order a meal, make new friends, or ask for help. Recently, parenting experts have begun promoting a more nuanced view of stranger danger. They encourage parents to teach children to recognize suspicious behavior and identify adults they can trust.
“Rather than issuing a blanket warning about stranger danger, allow children to talk with other adults
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