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JAN 2024
New Year, New Goals How You Can Make 2024 the Best Year Yet
At the beginning of every new year, I can’t help but look forward and think of the goals I’d like to accomplish over the next 12 months; 2024 is no different. And sure, goals can be set at any time, but there’s something about the New Year that feels like the perfect spot to shed our old skin and tackle something new and challenging for the year ahead. When creating New Year’s resolutions, I believe it is important to set personal and professional goals to achieve balance in life. While I aspire to grow as a human being, I also aim to help our firm flourish. That’s why, professionally, my goal is for the Law Offices of Robert B. Buchanan to be the best divorce firm in the country in terms of service and representation. I have set ambitious targets to achieve this, including 1-year, 3-year, and 10-year goals, ensuring our team constantly grows in the right direction. On a personal level, I’d like to begin meal planning. I’ve recently taken up group circuit training, and it’s become a core focus and discipline in my life. Waking up at 4:37 in the morning (yes, that exact time!) has become a ritual — a commitment to my physical health. I made a goal to quit drinking two years ago, and a year ago, I started working out. Now, I’d like to work on tackling my diet, which, admittedly, hasn’t always been a priority of mine. I say all of this because I’m keenly aware of my own mortality — as morbid as that sounds. I’ve got this big calendar that maps out my entire year, and it’s been a game-changer since I quit drinking. No longer numbing or distracting myself, I’m more present and focused on making the most out of each day I’m alive. That’s a big reason I’ve also made it a goal to focus on living in the present moment by asking myself, “How can I get the most out of today?” And the truth is, what I do today might not even result in visible progress in a day, a week, or even a month, but I know that when I look back in a year, the improvement will be undeniable. So, if you’re like me and aim to set — and achieve — goals this year, my advice to you is to get clear on your “why,” because when faced with challenges along the way to reaching your goal, your “why” will become your anchor. My “why” is simple: I want to be able to play with my kids for
as long as possible, even after they leave home. Through my firm, I also want to help as many people as I can who are going through a difficult time in their lives. After you know your “why,” clearly visualize what achieving your goal will look like. Will you be able to run a 5K? Will you finally have that job title you’ve been dreaming of? How will you know when you reach it? Then, take that goal and break it down into manageable steps, narrow your focus, and concentrate on taking the next action. If you want a promotion, what must you do to get there? Is there an application process? Should you talk with your boss? Turn these into smaller objectives that you can target along the way. Finally, remember to be forgiving of yourself. Goal setting is not about being perfect, but about creating a roadmap for the life you want to lead. So, here’s to a year of growth and becoming the best version of ourselves. Cheers!
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Why Hollywood Stars Use This Unique Recovery Tool Ready to Take the Icy Plunge?
ENHANCES EMOTIONAL AND MENTAL WELL-BEING Cold-water immersion has also been credited with offering emotional and mental benefits. While the research is not exhaustive, many proponents attest to improved mood and
4 Tips for Creating Family Resolutions A Guide to Setting Meaningful Goals, Together After a grueling workout, many people turn to ice baths or cold showers to ease sore muscles. Cold-water immersion has shown promise in reducing delayed onset muscle soreness (DOMS) compared to passive interventions such as rest or heat packs. BOOSTS IMMUNE SYSTEM A plethora of anecdotal evidence supports the immune-boosting potential of cold- water immersion. People who regularly partake in cold swimming often report that they “haven’t been ill” for extended periods. Want to look like Chris Hemsworth or Hailey Beiber? One way to start is by taking ice baths, which helps these celebrities keep their physiques in tip-top form. And they are not alone as other A-listers such as Tom Cruise, Jason Momoa, and Zac Efron use it, too. Cold-water immersion, sometimes called cold water therapy or cold swimming, is increasingly recognized for its potential health benefits. While the experience may be shocking initially, its effects could be well worth the initial discomfort. Here are some of the benefits. REDUCES MUSCLE SORENESS
mental clarity following a dip in cold water. PROVIDES ANTI-INFLAMMATORY EFFECTS One of the critical assumptions about cold-water
immersion is its ability to reduce inflammation, particularly in skeletal muscles. While human data are limited, many believe the practice may be effective for this purpose. IMPROVES METABOLISM While the science is still in its infancy, some evidence suggests that the body has to work harder to maintain its core temperature when exposed to cold water, potentially aiding in weight loss and metabolic function. More comprehensive research is needed to substantiate many of these claims, but the existing body of evidence makes a compelling case for the potential advantages of cold-water immersion. Whether for athletic recovery or general wellness, this trendy practice may be worth putting in your routine.
As we welcome a new year, families have a unique opportunity to come together and set goals. These goals can include anything from spending more time together to eating together more frequently or even eliminating soda as a family. It doesn’t necessarily matter what the goal is, so long as your family has something to work toward together. So, if you and your family want to set resolutions this year but don’t know where to begin, here are some helpful tips to get started on this meaningful journey together. INVOLVE EVERY FAMILY MEMBER Begin your family goal-setting by bringing together your loved ones for an open discussion. Encourage everyone, no matter their age, to share their thoughts and goals for the upcoming year. What is something they’d like to accomplish? This will help ensure that any goals set reflect the whole family’s wishes, promoting a sense of togetherness and shared accountability. DEFINE CLEAR AND REALISTIC GOALS It’s essential to set clear, realistic, and doable goals that match your family’s values and priorities. Think about your family’s unique situation, like the ages of your kids, work schedules, and other obligations. Then, to make it easier to reach your destination, break down big goals into smaller, achievable steps that give everyone an idea of what their
responsibilities are to get closer to the big goal every day. MIX FUN WITH GROWTH Make achieving your goals a fun and enjoyable experience by incorporating activities that you and your family love. By adding things like family outings, game nights, or creative
projects, you can stay motivated and committed to your goals throughout the
journey. For example, if your family’s goal is to eat together more, consider having themed dinners like taco Tuesdays, breakfast for dinner, or build-your-own-pizza nights. Adding an element of fun will keep your family engaged and will have them looking forward to achieving the goals you set! STAY FLEXIBLE AND ADAPTABLE Finally, it’s essential to be flexible with your goals. Life can be unpredictable, and things might not always go as planned. So, it’s okay to adjust as needed, and remember that the journey is just as important as the destination. Keep an open mind and stay adaptable, no matter what comes your and your family’s way!
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Beat the Winter Blues Elevate Your Spirits With These Easy and Effective Strategies!
moving can have a huge impact on your mood. Whether you prefer to take a walk in the fresh, chilly air or work out indoors, exercise releases hormones called endorphins that make you feel happy and elevate your mood. So, find any physical activity you enjoy and make it a regular part of your routine this season. You’ll thank yourself for it later! NO. 2: CALL YOUR FRIENDS (REGULARLY). Equally important is to stay connected with others, especially during the winter. It’s easy to feel down and want to stay inside all day, but spending time with loved ones can help lift your mood. You could plan a movie night, have a game night, or just grab a hot drink together. Being around other people is a great way to feel better when you’re feeling low. NO. 3: ADD AN EXTRA DOSE OF POSITIVITY WHEREVER POSSIBLE. Finally, it’s important to prioritize things that make you feel good and happy when you’re feeling low. Engage in activities that bring you joy, like exploring a new hobby, reading an interesting book, or pursuing creative projects. Spend time with the people who encourage and motivate you. Positive experiences and relationships can be very helpful in overcoming feelings of sadness and low energy during the winter season. While winter can be challenging, get some movement in, stay connected with your friends, and remind yourself that the days are getting longer. Stay warm, friends.
As winter sets in and the days continue to be short and dark, it’s easy to feel a bit down in the dumps. The chilly weather and lack of sunlight can really take a toll on your mood and energy. But there are many simple and effective ways to beat the winter blues and add warmth and positivity to your days. So, if you’re feeling down this time of year, try these three tips to boost your mood and energy. NO. 1: MOVE IT! One of the best things you can do for your mental well-being is to stay physically active. Even though it might be tempting to stay in bed all day wrapped in a cozy blanket during the winter, getting your body
TAKE A BREAK
Kid-Approved Baked Salmon! Prepare to tantalize your taste buds with a zesty dish that combines salmon with the vibrant flavors of garlic and lemon!
Ingredients: • 2 lbs salmon fillets • 4 cloves garlic, minced • Juice of 2 lemons • 2 tbsp olive oil
• 1 tsp dried oregano • 1 tsp dried thyme • Salt and pepper, to taste
Directions: 1.
Preheat oven to 375 F. 2. Line a baking dish with parchment paper. Place the salmon fillets on the baking dish. 3. In a small bowl, mix together the garlic, lemon juice, olive oil, oregano, thyme, salt, and pepper. Pour the mixture over the salmon. 4. Bake for 15–20 minutes or until the salmon is cooked through. Serve and enjoy!
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161 N. Clark, Ste. 1700 Chicago, IL 60601 (312) 488-1938 rbbfirm.com
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IN THIS ISSUE
1.
A New Chapter Begins: Your Roadmap to Success in 2024!
2.
A Health Secret From Chris Hemsworth
A Family-Focused Approach to Goal Setting in the New Year
3.
3 Tried-and-True Tips to Beat the Seasonal Blues!
Baked Salmon With Garlic and Lemon
4.
Ideas to Cut Your Vacation Costs
5 Proven Strategies for Cost-Effective Travel
CANCEL UNNECESSARY SUBSCRIPTIONS. Before you travel, review your monthly subscriptions like gym memberships, streaming services, or magazines you won’t use while you’re away. Temporarily canceling these subscriptions can free up extra cash for your travel fund. LOOK FOR DISCOUNTS AND OFFERS. Keep an eye out for discounts, offers, and coupons that can help you save money on activities, dining, and shopping. Websites like Groupon and LivingSocial offer various deals that could be useful during your trip. These websites often provide discounted tickets to attractions, cheaper dining options, and even discounted rates for experiences like spa treatments or outdoor activities. TRAVEL DURING OFF-PEAK SEASONS. Traveling during off-peak seasons will save you money on flights, hotels, and
Traveling can be an enriching and fulfilling
activities. You also benefit from less crowded destinations and shorter queues for popular tourist attractions. This is a win-win for travelers seeking a budget-friendly and less- crowded travel experience. USE LOCAL GROCERY STORES AND PACK SNACKS. Another way to save money while you travel is by shopping at local grocery stores for snacks and meals rather than eating out for every meal. This gives you a taste of local businesses and culture. Packing snacks can also help you avoid buying overpriced food at airports or touristy areas. By implementing these tips into your travel planning and experience, you can stretch your dollar further without compromising the quality of your trip. Happy traveling!
experience, but it can also be costly. Many people dream of exploring new
destinations but financial constraints can be limiting. Fortunately, we’re here to share five practical tips to help you save money while enjoying your trip. PLAN AND BUDGET AHEAD. One of the most effective ways to save money is by planning and budgeting your trip in advance. Create a comprehensive budget that includes airfare, accommodations, food, transportation, and activities. Having a budget lets you track your expenses and helps you avoid overspending. You can also take advantage of early bird rates for flights and hotels.
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