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BERT’S BUZZ JAN/FEB 2024
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SET MEANINGFUL GOALS BEYOND RESOLUTIONS
How to Create and Achieve Goals That Matter A new beginning starts, and this is often when we all get caught up in creating life- changing New Year’s resolutions that we’ll diligently follow for the next 12 months. I’m sure you already know that resolutions aren’t the easiest to follow through with, and most people have completely forgotten them when spring turns to summer. Every treadmill is occupied on the first week of January, yet once the inspirational month • Relevant: The right resolution will follow your values, aspirations, and long- term goals. • Time-Based: Create a deadline to help you stay on track and motivated. The SMART goal strategy helps you crystalize your goals and understand
exactly how you will achieve them. What I also love about writing down my goals and progress is that I can look back at them in months or years and see what I’ve accomplished and if these are still goals that I do or matter to me today. Of course, not every goal needs to be business-oriented or about losing weight, saving money, or becoming more organized. We should be having goals for ourselves that run deeper. My wife has a New Year’s tradition that the whole family cherishes. She reviews her calendar for the past year and writes down all the “magic moments” we had. We define these magic moments as something exciting or positive that happened to any one of us. For our kids, it can be school achievements, a performance, birthday memories, etc. As a family, it can be trips we took together! After she’s collected all our magic moments, we will get together and read them and then ask ourselves: how can we have more moments like these in the coming year? We brainstorm as a family to plan new experiences and magic moments and put them on our calendars. This tradition allows us to treasure those memories and actively come together to create even more. We had a few unforgettable magic moments
ends, there’ll be tumbleweeds blowing through that same gym. That’s why I don’t do resolutions. Kind of. Instead of waiting until Dec. 31 to think of New Year’s resolutions, I work throughout the year to consistently create goals and processes to actually achieve them. I firmly believe your goals become tremendously more achievable if you dedicate yourself to them consistently, not just during the new year. After plenty of years of setting goals (and reaching them), I’ve found a process that works for me. First, you must write these goals down. Get out the pen and paper! Now, think about your goals. Are they SMART? • Specific: You can create a more detailed plan when your goal is more precise and narrowed down. • Measurable: Your goal should be measurable, meaning you can track your progress. • Achievable: Perhaps most importantly, your goal should be realistic and something you can accomplish within your designated time frame.
on a recent trip to Cornwall and Poland! We visited my family’s ancestral hometown and my wife’s, so our kids could see exactly where their ancestors were from. I don’t think any one of us will forget that trip. Sometimes, it can be hard to remember the happy moments. Isn’t it just so much easier to remember the painful ones? Those are the memories that are almost impossible to forget. Yet, when you practice identifying your positive “magic moments,” you can better remember the good over the bad. I hope that this year, you can try making a goal that is more than just the run-of- the-mill resolution. How can you better yourself? Your life? Is there anything that actually needs changing or improving? Sometimes, where you are is precisely all you need. Let’s dive deeper into what matters most in 2024 and work diligently towards our magic moments.
—Bert Parnall
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How Micro-Resolutions Can Make Lasting Changes 1 Month at a Time
can also try a year of new, healthy habits, such as a month of meditation and another of gratitude.
It can be hard to narrow down resolutions to those one or two major goals, and as we know, sticking to those for the entire year becomes a daydream once February starts. Instead of looking to change your life with a handful of revolutionary goals, why not try 12 micro-resolutions that will transform your habits in a much easier way? Micro-Resolutions: What and Why? Micro-resolutions are short-term goals that you focus on for four weeks. These can be entirely separate resolutions, or you can take a hefty goal like saving money or getting fit and break it down into 12 different micro-resolutions. Whatever you choose to do, those 30 days are long enough to make a change and create a new healthy habit. Research has revealed that only 9% of Americans who make New Year’s resolutions actually achieve them. To make matters worse, 23% of people quit their resolutions by the second week of January, and 43% quit by the end of the month. One of the main reasons for this is people aren’t good at pursuing major goals over a long period. However, we are much more likely to reach our goals if they are segmented into smaller, more attainable goals in shorter time frames. A Few Sample Micro-Resolutions Now that you know what they are and why they work, let’s explore some micro-resolutions you can work on in 2024. Some people like to create micro-resolutions following a year of abstaining from bad habits. This can be one month without caffeine, another without sugar, and so on. Meanwhile, you
If you need some inspiration for your month-long micro- resolutions, here are 12 to make your 2024 more impactful:
1. Get a full night’s sleep every night. 2. Surround yourself with nature daily. 3. Practice mindfulness. 4. Eat only whole, unprocessed foods. 5. Read a book (or two). 6. Write in a journal or try creative writing. 7. Get active any way you like. 8. Drink water! 9. Practice active listening. 10. Cut your screen time. 11. Cook weekly meal preps. 12. Volunteer and give back to your community.
These are just a few sample micro-resolutions to inspire your year. It’s entirely up to you what you want to change, remove, and add to your life.
We’re wishing you luck and cheering you on as you work toward your goals this year!
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KUPATA’S ROAD TO FAME The Stray Dog Who Captured the World’s Heart
SUDOKU
We often think dogs live the good life, as they seem to do nothing but play, eat, and sleep. Yet, some dogs are busy at work, some without being
asked to do so! Take Kupata, the stray dog in Georgia, for example. This street-roaming pup takes it upon himself to guard a crosswalk all day, every day.
World’s Best Brownies Solution on pg. 4
In the town of Batumi, this stray stays by a single
crosswalk and forces traffic to stop to allow pedestrians to cross the street. He’s
especially protective of children! If Kupata sees a car isn’t slowing down, he’ll bark at the driver as they drive away and run to protect the person
Ingredients
crossing the street. One local even shared that Kupata will cross the road with children and stay at the park to protect the youngsters. Kupata, which in English means “sausage,” has become a staple in the community due to his hard work, and locals all pitch in to care for and feed the stray dog. His consistently round belly shows just how loved he is. You’ll even see a massive painting of the beloved animal on a nearby building. Now, after tireless days of guarding his street, Kupata has his own doghouse provided by the city with an accompanying star on the road with his name on it. Kupata’s dedication made him go viral on social media, and now travelers from all over the world come to see Kupata. Don’t distract him, though. He’s busy at work! Sadly, even though Kupata remains cherished by his community, thousands of stray dogs in the country need shelter, food, and companionship. According to activists, around 500,000 stray dogs and cats roam the streets of Georgia. While stray animals may get a bad reputation for being dangerous or unfriendly, Kupata proves that even these furry friends deserve love and recognition.
• 1/2 cup all-purpose flour • 1/4 tsp baking powder • 1/4 tsp salt • 1/2 cup chopped nuts (optional)
• 2/3 cup butter • 2 oz unsweetened chocolate • 1 cup granulated sugar • 2 large eggs • 1 tsp vanilla extract
Directions 1. Preheat oven to 350 F and grease an 8-inch square baking pan. 2. Melt butter and chocolate in a saucepan over low heat, stirring constantly, then remove from heat and let cool slightly. 3. In a large bowl, beat together sugar, eggs, and vanilla, then add melted chocolate mixture and blend well. 4. In a separate bowl, stir together flour, baking powder, and salt. 5. Gradually add flour mixture to chocolate mixture, stirring until blended, then stir in nuts if desired. 6. Pour batter into prepared pan and spread evenly. 7. Bake for 25–30 minutes or until a toothpick inserted in the center comes out clean.
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INSIDE THIS ISSUE
1
Break the Resolution Cycle
2 3
The Power of 12 Micro-Resolutions in 2024
Take a Break! World’s Best Brownies Meet Kupata, Georgia’s Street-Roaming Pup Hero
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How to Elevate Your Family’s Movie Nights
Lights, Camera, Action!
INNOVATIVE FAMILY MOVIE NIGHT IDEAS
Potter” theme could include all the movies from the series along with themed snacks and decorations. Classic Film Night Introduce your children (or spouse) to classic childhood hits or rediscover them together as a family. From “The Wizard of Oz” to “E.T.,” these movies offer timeless entertainment for everyone. Costume Movie Night Encourage your family to dress up as characters from the movie on deck for the night. It adds a layer of fun and immersion to your film-watching experience. Movie Bingo Create bingo cards with scenes, quotes, or characters from the film you’re about to watch. As you watch the movie, mark off the items on your bingo card as you see them. The first person to get bingo wins a prize.
Family movie nights are a cherished tradition in many households, offering a chance to bond over cinematic adventures and entertainment. While the classic movie night with popcorn and your go-to films is always enjoyable, why not shake things up with creative and unique ideas to make these evenings even more memorable? Here are some imaginative ways to enhance your family movie night experience. Outdoor Movie Night Take your movie night under the stars by setting up an outdoor screening. All you need is a projector, a white sheet or screen, and comfy outdoor seating. Enjoy the fresh air, watch the stars above, and immerse yourself in the magic of outdoor cinema. Themed Movie Night Select a theme for your movie night. It could be based on a film genre, a specific actor, or a series. For example, a “Harry
Movie Trivia Night After watching the movie, have a trivia game based on the movie you just watched. Whoever answers the most questions correctly gets to choose the next movie! With these creative ideas, your family movie nights will become even more special. Whether you’re enjoying the great outdoors, dressing up as your favorite characters, or challenging each other to movie trivia, these memorable experiences will bring your family closer together while creating lasting memories.
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