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TRUE NORTH
BY
STEVE LINGENBRINK | CHRIS CAZARES
IT RESISTS TIME, SILENCE, AND DISTANCE: THE BEAUTY OF TRUE FRIENDSHIP
As motivational speaker Jim Rohn says, “You are the average of the five people you spend the most time with.” Recently, I was in a chat about friendship that got me thinking deeply and
From that moment, I was accepted into this group of friends. Together, we went on to attend the same high school, an all-boys Catholic school, where we played football. There’s something about football and the camaraderie in which you have a sense of shared suffering that fosters amazing friendships. There’s a group of about 3-4 of us who stay in touch many years later, well past our high school years. Back when I lived in El Paso, Texas, we played golf every month, got together, and hung out often. It’s been amazing to grow with this group of friends and to watch them face adversity, get married, find careers, foster success, and have children. Recently, one of these men lost his father, who was once cheering for me from the sidelines. After all these years, we still carry each other’s burdens and feel each other’s pain. He lost his best friend, and we can feel his pain from many miles away. Friendship is a beautiful thing. Throughout life, friends wind up being heroes without capes. They’re there for you through thick and thin — through the good and the bad, and no matter what, you know you can count on them. Nick gave the toast at my wedding, and I gave the toast at his. Many years later, we both returned to our old high school to teach one summer. We collaborate in our professional lives and are always just a phone call away. I just spoke to him the afternoon I wrote this!
the memories flowing. They said friendships aren’t created just because you have shared history with someone — even a long history that traces way back to middle school. Genuine relationships grow out of shared context rather than shared interests. Friendships are created with the people who have watched you grow, mature, endure life’s hardships, and thrive, and those individuals are a blessing. I met my very best friend, Nick, in third grade and in fourth grade, just when life began to shape who we are as people, we became best friends. At school, a group of kids, including Nick, played football at lunchtime, and, of course, I wanted in! However, the group said I was too rough and didn’t want me to play. That’s when Nick stepped in and said that if I couldn’t play, he didn’t want to play either. This silly example describes Nick to a tee — he is kind, would give away the shirt off his back, and always supports, defends, and accepts me.
It’s amazing to have these individuals — so genuine, true, and loyal — with you your entire life. You remember them getting in trouble during grade school, meeting their first girlfriends, and graduating college. You get to experience their successes, heartbreaks, and some downright hilarious or embarrassing moments. To know someone in such a raw and true way is amazing. For my friends, especially my best friend, Nick, I am truly grateful! I know they’ll still be there when the rest of the world walks out! This edition is dedicated to Oso Natividad, one of the best four-legged friends anyone could ask for… Until we meet again Oso!
CHRIS CAZARES
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YES, HABIT TRACKING ACTUALLY WORKS!
THE EASY WAY TO STAY MOTIVATED
Back in the 1980s and ’90s, almost every sports movie included a training montage — and no montage was complete without a giant paper calendar hanging on the hero’s wall. As time ticked by and the big game or contest approached, the hero crossed the days out one by one. Each square was a success, and it was another day of training down! It sounds silly, but according to habit expert and “Atomic Habits” author James Clear, that giant calendar isn’t just movie magic. It actually works! For some people, tracking their habits — literally writing down their successes and failures in order to keep a record — is an effective way to build and stick with new routines, like New Year’s resolutions. In his book, Clear writes that habit tracking works because it makes a particular behavior “obvious, attractive, and satisfying.” Tracking our habits in a visible place (like a calendar on the wall) reminds us to keep our “streak” of good behavior alive and holds us accountable if we mess up. It also just feels good to cross a square off of the calendar.
continue down that path. In this way, habit tracking can have an additive effect on motivation. Every small win feeds your desire.”
You don’t need to use a ’90s calendar to track your habits in 2022. Instead, Clear recommends leveraging technology to make tracking as easy as possible. If you want to build better spending habits, put your credit card statements (which track your spending automatically) front and center. If you want to take more steps each day, buy a Fitbit so you don’t have to count them. That said, if you go the pen-and-paper route — or prefer an Excel spreadsheet — Clear suggests tracking your habit immediately after you finish it. That way, you’ll associate your positive behavior with the rush of satisfaction you get from checking a day off the calendar.
To learn more about Clear’s methods and download his free Habit Tracker Template, visit AtomicHabits.com/tracke r.
“The most effective form of motivation is progress,” Clear explains. “When we get a signal that we are moving forward, we become more motivated to
STAND MORE, SIT LESS
If you find yourself sitting behind a desk for most of the day, you aren’t much different from many other hardworking individuals. However, studies have shown that sitting down for long periods can lead to various health complications and concerns, such as high blood pressure, blood sugar, and cholesterol levels. Those who sit for most of the day are also more prone to obesity. Understandably, with many careers, it’s difficult to move, stand, and get plenty of physical activity. If you need ways to get in some extra movement while on the clock, here are some tips! Take movement breaks. Use a Post-It note, set an alarm, or have a coworker in the office remind you to get moving. Make it a point to get up and walk around the office, take a stroll outdoors, or even do some lunges or squats in your workspace every hour or every other hour. Even just stretching will help to get the blood flowing! 3 WAYS TO INCORPORATE MOVEMENT INTO YOUR WORK DAY
Commit to standing more. While you’re on the phone or engaged in tasks that allow you to stand rather than sit, go for it! Standing will burn more calories than sitting and is better for your muscles and posture. You can even invest in a standing desk if your work environment allows it! Swap out your chair for a ball. Exercise and stability balls make for great office chairs. Not only are they fun to bounce on, but they help to keep you moving while improving your posture. Before you invest in an exercise ball, check with your doctor to ensure it is safe for you to do so! No matter how you incorporate more time on your feet into your day, your health and body will thank you!
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YOUR INTELLECTUAL WELLNESS MATTERS!
CHALLENGE YOURSELF TO EXPAND YOUR MIND
Essentially, this means thinking about the world around you with an open mind and putting energy into what you’re thinking, not just allowing your brain to run idly. Signs of healthy intellectual wellness include: • Ability to see an issue from all sides • Purposeful exposure to ideas, beliefs, and people who differ from yourself • Awareness of your core values • Capacity to learn new things How to Foster Intellectual Wellness Intellectual wellness differs from other types of well-being. You need to work hard and challenge yourself to stay intellectually healthy. If you’re looking to improve or nurture your intellectual wellness, here are three ways to do it. 1. Learn a new skill. One of the main components of intellectual wellness is working to acquire more knowledge. This doesn’t need to be physics or engineering but can be something as simple as cooking a new healthy recipe, learning to draw, or
attempting a DIY home repair project. The important part is that mastering something new provides an information-based approach to the world around you. 2. Remove subjectivity. We view every situation with a pre-formed opinion or bias. The truth is our brains are wired this way to streamline thinking, but to be intellectually healthy, we must work hard to push past it. Remove subjectivity by learning a different way to perform a task or challenge yourself to understand (or simply read) the ideas of others. Be objective, even when you disagree with them. 3. Improve your critical thinking. Next time you’re engrossed in conversation, try being thoroughly engaged and think about what is being said. Ask questions to yourself and others, and hash out what you agree with and things you don’t. Work to keep your brain active in everything you do by finding a connection to everything around you.
These days, as taking care of our health becomes more important than ever, we hear a lot about our physical wellness and how to improve it using nutritious foods and exercise.
But what about our intellectual wellness?
What is intellectual wellness? The University of New Hampshire defines
intellectual wellness as “being open to new ideas, thinking critically, and finding ways to be creative.”
FETA CHICKEN BURGERS
INSPIRED BY TASTEOFHOME.COM
PUZZLE BREAK
Try these delicious chicken burgers with a Mediterranean spin on the clas- sic sandwich we all love. Featuring Greek-style toppings and seasonings, this recipe is refreshing and super healthy, too.
INGREDIENTS •
1/4 cup finely chopped cucumber 1/4 cup reduced-fat mayonnaise 1/2 cup chopped roasted sweet red pepper
• • • • •
1/2 tsp Greek seasoning 1/4 tsp black pepper 1 1/2 lbs lean ground chicken 1 cup crumbled feta cheese
•
BURGERS: •
6 whole wheat hamburger buns, split and toasted
•
1 tsp garlic powder
DIRECTIONS
1. Preheat broiler and mix chopped cucumber and mayonnaise. 2. For the burgers, mix the red pepper, garlic powder, Greek seasoning, and black pepper. Add chicken and cheese; mix lightly but thoroughly (the mixture will be sticky). Shape into 6 patties about 1/2-inch thick. 3. Broil burgers, remembering to cook both sides thoroughly. Serve on buns with cucumber sauce. If desired, top with lettuce and tomato. Enjoy!
(SOLUTION ON PG. 4)
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International Friendship Month
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Retrain Your Brain With Habit Tracking
Stand More, Sit Less
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Intellectual Wellness: What It Is and How to Improve Yours
Feta Chicken Burgers
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Steve’s Corner: The Impact of Exercise on Recovery
SUDOKU SOLUTION FROM PG. 3
STEVE’S CORNER
A SPEEDIER RECOVERY DOES EXERCISE HELP PROMOTE RECOVERY?
If you’ve been injured in the past, you likely were advised to apply ice, get plenty of rest, and to apply as little weight, pressure, and strain to the hurt area as possible. But did you know that exercise, especially before an injury, can help promote injury recovery? Here’s why. It’s good for your heart. Cardiovascular activity such as running, jogging, swimming, dancing, weightlifting, or even gardening gets your heart pumping and your blood flowing. The more you move your body, the better your circulation is, and the faster your body can heal when injuries occur. In fact, research conducted at The Ohio State University has proven certain wounds can heal up to 25% more quickly due to exercise! It strengthens your muscles and bones. You increase your muscle mass and bone density when you exercise. With stronger
muscles and bones, your body is better equipped to handle the blow of an injury and inflammation. Do you know that working out helps to reduce the protein responsible for inflammation altogether? It promotes flexibility and range of motion . Sometimes, injuries require movement to help your body to return to normal — that’s why physical therapy is so beneficial in some cases. Keeping up with your flexibility and range of motion helps your muscles, tendons, ligaments, and joints work together properly. When you’re injured, listen to both your body and your doctor to promote optimal healing and recovery. If your doctor prescribes light movement, stretching, and exercising to get you back up to running full speed, then you have the green light to use light movement to aid recovery!
Steve Lingenbrink is the founding partner of Polaris Injury Law, formerly Lingenbrink Law and Lingenbrink Cazares Injury Lawyers.
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