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From Top Performers.
MORNING ROUTINE #3: TAKE AMOMENT TO ESTABLISH A HUMAN CONNECTION When I was going through law school, it was common for me to leave the house to go study before the rest of my family was up for the day. When I left for school without speaking to my family, I often felt isolated, alone, and disconnected throughout the day. Connecting with the people we love and establishing human connection through some sort of communication is a great way to remind us of the important things in life: our health and the people we love. Taking a moment to talk with family or connect with someone close to you is a great way to start the day off right. MORNING ROUTINE #4: AVOID TECHNOLOGY FOR THE FIRST 30-60 MINUTES Studies show that immediately picking up your phone to check Twitter — or the news —escalates anxiety before the day even begins. Experts say to try and avoid news or information overload (Facebook, Twitter, major network news, etc.) when you first wake up. MORNING ROUTINE #5: EXERCISE Many happy people have an exercise routine that they consistently stick with every day. Richard Branson, said, “No matter where I am in the world, I try to routinely wake up around 5:00 a.m. By rising early, I’m able to do some exercise and spend some time with family, which puts me in a great mind-frame before getting down to business.”
Most all peak performers in sports, business, and art have a consistent morning routine. A morning routine is extremely important because it sets the tone for the rest of the day. Starting the day stressed out (or full of anxiety) will often lead to mistakes or poor performance throughout the day. Starting our morning off right with consistent, healthy practices leads to high performance. Many famous sports athletes, successful entrepreneurs, and other top performers have a consistent, regularly-focused, morning routine. You might be surprised by some of their practices! MORNING ROUTINE #1: CALMAND TRANQUILITY Before you begin the day, take a moment (whether it’s a few minutes, 20 minutes, or an hour) to experience calm and tranquility. This can be done through mediation, a moment of silence, prayer, or even scripture study. Whatever you choose, taking a moment to clear the mind before your busy day can lead to a more peaceful mindset throughout the day. Finding a moment of calm in the morning was extremely hard for me to do when I had young children. But I learned I didn’t need to meditate for an hour or more to provide benefit. When my kids were young, I found even just taking a few minutes to breathe deeply and relax in my car helped me feel peaceful and grateful before tackling Vegas traffic. MORNING ROUTINE #2: A COLD PLUNGE OR SHOWER T here are many high-achieving athletes and entrepreneurs who will attest to the benefits of taking a cold shower in the morning. Probably the most famous of these individuals is Tony Robbins who takes a 57-degree cold plunge in his pool to start every day. Tony says, “I do it because there is nothing that can change everything in your system like a radical change in temperature. Every organ, every nerve in your body is on fire.”
“STARTING OUR MORNING OFF
RIGHTWITH CONSISTENT, HEALTHY PRACTICES
LEADS TO HIGH PERFORMANCE.”
Science and medical research have shown that exercise is one of the best keystone habits that tends to improve other
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aspects of our life — including mental health. If hitting the gym isn’t what you have in mind for exercise, even a brisk walk first thing in the morning is enough to help us be happier and more productive.
to be able to focus only on a few tasks at a time. These 2-3 tasks need to be important enough that, if I accomplish these tasks and only these tasks I will feel that I have had a productive day. I will inevitably become distracted, and fires will need to be put out during the day. However, keeping my really important tasks to a minimum of 2-3 items usually allows me to have enough time to accomplish those tasks, even with the distractions of a normal work day. MORNING ROUTINE #7: PICK UP A BOOK AND READ Reading a book first thing in the morning is a popular, healthy, morning routine. Warren Buffett, for example, said, “Read 500 pages … every day. That’s how knowledge works. It builds up, like compound interest. All of you can do it, but I guarantee not many of you will do it.” Reading is exercise for the brain. 500 pages a day is way too much for me, personally, but I do recognize the value of reading. I especially love biographies.
MORNING ROUTINE #6: JOURNALING Some people find journaling to be a healthy routine first thing in the morning. Benjamin Franklin had an early morning habit of writing in his journal every morning by answering the following question: “What good shall I do this day?”
A healthy schdule is even more important today as we try to navigate the COVID-19 pandemic — and a morning routine can bring with it a sense of normalcy and stability. You may already be incorporating some of these morning routines in your life. If not, try some of them and see what you think. You may like some, and not others. Personally, I’ll pass on the cold showers for now.
Steve Jobs also asked himself every single morning: “If today was the last day of my life, would I be happy with what I’m about to do today?”
Having a journal and establishing intentions for the day are great ways to make meaningful progress toward goals. In the morning I try to think of 2-3 things to accomplish that day; studies have shown that we are hardwired
–TomAskeroth
‘DAD, HOW DO I?’ How 1 Father Is Passing Along Life Lessons Being abandoned by a parent is one of the most devastating things that can happen to a child. Rob Kenney experienced this trauma firsthand when his father said he no longer wanted any of his eight children. Kenney was only 12 years old when his father walked out of his life. In an interview with Q13 News in Seattle, Kenney explained that after that experience, he decided that when he had children of his own, he would raise them into good adults and make sure they didn’t have a fractured childhood. But he didn’t stop there. Now 50, Kenney has a 29-year-old daughter and 27-year-old son who are living successful lives thanks to that decision he made many years before. However, even with an empty nest, Kenney realized he still had life lessons to pass on. After thinking about other young people in the world who have gone through the same unfortunate experience as he did, he decided to do something about it. In early April 2020, Kenney created a YouTube channel called “Dad, how do I?” and uploaded his first video, titled “How to tie a tie.” In the video, he gives a helpful hint for choosing a tie. Then he talks viewers through the process
of how to tie a tie while demonstrating it on himself. As April progressed, Kenney uploaded a number of videos on other seemingly simple tasks, including how to unclog a sink, check the oil in a car, install a shelf, and even how to shave. As he continued uploading videos, he started to include dad jokes along the way. “So today I’m going to show you how to use a stud finder,” Kenney begins in one video. “If you came here looking for help finding a boyfriend, that would be a different stud finder.” Kenney hopes that, by uploading these videos, he can be there for someone who doesn’t have a parent around to teach them these things. And in the course of just two months, it looks like he is already doing just that. At the end of May, Kenney’s channel had over 2 million subscribers and thousands of people have reached out to Kenney to share their own similar experiences and express their gratitude and appreciation for everything he’s doing.
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We Would Like to Welcome Pamela Buenrostro to the ALG Family as our Newest Team Member. My name is Pamela Buenrostro. I was born and raised in Las Vegas, Nevada. I have two wonderful parents whose origins are from Mexico. Growing up, they taught me both Spanish and English, and I am happy to be bilingual. Now I am learning to speak French, which I hope to excel at in a couple of years. I have two 2-year-old dogs that are always making my family and I laugh. I love spending time with my family and friends as well as going out with them to explore. In my spare time, I like to travel, bake, listen to music, and read. I enjoy helping others, which has motivated me to do volunteer service. I am delighted to work with Askeroth Law Group and excited to learn and acquire a new incredible experience here.
CATHEDRAL ROCK TRAIL Get Outside Las Vegas to Avoid the Heat
PEACH AND ARUGULA PASTA SALAD
Ingredients
• • • • • • • • • • • •
8 oz penne or fusilli pasta
2 tbsp olive oil
1/4 tsp red pepper flakes
1/2 tsp sea salt Pepper, to taste 2 tbsp lemon juice
3/4 cup crumbled feta cheese
Tom’s daughters contemplating the view atop Cathedral Rock.
2 large fresh peaches, diced or sliced 1/2 medium red onion, thinly sliced 1 pint heirloom cherry tomatoes, halved
Back in July, we had one of the hottest weeks in Las Vegas this year. Temperatures reached over 115 degree in some places. To escape the heat, my daughters and I traveled to Cathedral Rock Trail at Mount Charleston in Kyle Canyon. Although it was still in the upper 80s at the trailhead, it was much cooler than the Las Vegas valley, and we appreciate the reprieve. If you haven’t experienced the Cathedral Rock Trail I encourage you to do so. Cathedral Rock is a rocky outcropping with incredible views of Kyle Canyon. It is a moderately strenuous 1.5 miles. Although it is a short hike, it can be a strenuous climb. There are several switchbacks, and the trail tends to be crowded on the weekends. During the COVID-19 pandemic, it might be somewhat difficult to maintain social distancing during the hike as people are eager to get outdoors. When making plans to visit, you might consider hiking the trail on a weekday if you can.
The trail ends at the top of Cathedral Rock, which provides an incredible view of the Kyle Canyon valley and the forest of huge bristlecone pines. You might see other things too! During our hike, there was a family of squirrels living at the top of the outcropping; my daughters thought that was really neat. The trail ends at the top of Cathedral Rock, which provides an incredible view of the Kyle Canyon valley and the forest of huge bristlecone pines. You might see other things too! During our hike, there was a family of squirrels living at the top of the outcropping; my daughters thought that was really neat. As always, be safe on the hiking trail, hike with a buddy, and — whether you’re with someone or on your own — let someone know where you are going.
1 cup corn
6 cups arugula, packed
Directions
1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl. 2. In a small bowl, whisk together olive oil, red pepper flakes, salt, pepper, and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese. 3. Add peaches, red onions, tomatoes, corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste.
Inspired by AmbitiousKitchen.com
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INSIDE
1 2 3 4
7 Important Morning Routines
Rob Kenney Is a Father to Many
Exploring Las Vegas Peach and Arugula Pasta Salad
Make the Most of Rafting Season
MAKE THE MOST OF RAFTING SEASON And Enjoy a Day on the Water With These Tips
someone who knows how to expertly navigate rapids will be able to ensure you have an enjoyable, thrilling experience instead of a dangerous one.
PROTECT YOURSELF FROM THE SUN. It might seem counterintuitive to wear anything other than a swimsuit on a hot day on the river, but in most cases, you’ll be exposed to full sun while on the water, so covering up is crucial to preventing sunburns. Opt for a hat, sunglasses, and materials that will dry quickly. Rashguards and button- down shirts make great top layers, and long skirts, longer shorts, or yoga pants on chillier days are all good options as well. BRING PLENTY OF WATER AND FOOD. One of the many fun aspects of rafting is spending a day — or even multiple days — on the river. Make sure you bring plenty of reusable bottles filled with water for hydration. Depending on how long you’ll be gone, you may want to pack a meal or two along with plenty of snacks that are easy to eat on the river. Most rafts will have a dry box where you can store food and other items that need to remain moisture-free.
Sure, August doesn’t mark the official beginning of summer, celebrate our nation’s independence, or give us a three-day weekend. But it offers something just as great: the best time of the year to be on the river. For rafting enthusiasts, the warm and dry weather in August means water levels are lower, and rivers can be a bit tamer than earlier in the season. This also makes August the perfect time for new rafters to try the activity. Here are a few tips to help you make the most of your day on the river. GO WITH AN EXPERIENCED GUIDE. If you’re planning to tackle any type of whitewater, it’s crucial that you go with an experienced raft guide. Whitewater can be dangerous, and only
As you set out on the river, enjoy the solitude of connecting to nature away from the hubbub of the rest of the world.
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