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Lifting Weights Are Not Just for Getting Ripped! UNCOVER THE HEALTH BENEFITS OF STRENGTH TRAINING THE LEGAL NAVIGATOR SEPTEMBER 2024
People who think strength training is just for changing your reflection miss many of the best benefits of weightlifting. Building muscle is for more than just looking great — it helps you feel great, too. Increased Bone Density The strength of your bones is based on how dense they are. Fortifying your skeleton reduces the risk of degenerative diseases like osteoporosis. Applying controlled stress to bones causes them to grow stronger and become denser. This is especially crucial for older adults or those at an increased risk of fractures. Improved Joint Health If you have a family history of joint pain or arthritis, preventive action now in the form of strength training can save you pain down the road. Strength training helps build up the muscles around your joints, supporting them and reducing the risk of irritation. Deeper, Uninterrupted Sleep Sleep is essential for excellent health, providing your body with a crucial period for repair and restoration. But getting enough uninterrupted rest is often easier said than done. Strength training releases a molecule in the body called adenosine, which increases drowsiness and promotes better sleep. Enhanced Autophagy Think of autophagy as quality control for your cells. This process takes the unused parts of cells and reassembles them into salvageable cell parts. Autophagy was recently trending on social media as a side effect of fasting; however, you can also achieve it through strength training. Increased BMR Your basal metabolic rate, or BMR, is your resting metabolism. Boosting this metric helps your body burn more calories when simply relaxing on the couch, commonly referred to as the afterburn effect. Studies show that regular strength training can increase BMR. Balanced Hormones Exercise, especially strength training, positively affects many hormones. The three hormones weight lifting increases most are
testosterone, serotonin, and dopamine, all of which make you happier and healthier when at higher levels. Cellular Resilience Controlled pressure, such as in strength training, promotes cellular adaptations that enhance resistance to other forms of stress. When experiencing regular tension, the body responds to the threat by producing more serum levels at the cellular level, which preps the body to fight off any future stressors! Heart Defense Strength training is a fantastic addition to your workout routine, providing the proper support to keep that ticker pumping blood around your body. With benefits like reducing high blood pressure and cholesterol, spending at least 30 minutes a week with a rack of weights is a boon to cardiovascular health. Decreased Risk for Neurodegenerative Diseases and Improved Mood
Conditions like Alzheimer’s and dementia are marked by the breakdown of brain cells, often due to a buildup of plaque, which are fatty deposits or protein clumps between nerve cells that decrease cellular communication. Regular strength training programs may prevent or mitigate these brain-wrecking diseases, improve mood, reduce anxiety, boost self-esteem, enhance cognitive function, and moderate depression.
Incorporating strength training into your fitness routine offers more than physical gains you can see in the mirror. The ripple effect of lifting weights and other resistance exercises extends beyond the superficial and into overall well-being with each session at the gym.
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SKIP THE SPLURGE, SECURE THE FUTURE How to Prioritize Long-Term Financial Goals
Living within your means can be a delightful challenge where you learn how to make the most of what you have (not on your credit card). The secret power move? Shifting your mindset from immediate gratification to long-term fulfillment. Here’s how you can enjoy dancing to the beat of your own financial drum without being swayed by the flash and dazzle of everyone else’s spending habits. Embrace your unique financial journey. It’s time to embrace your financial path. No two financial journeys are alike, so why waste time comparing your fiscal plot twists with someone else’s blockbuster budget? Instead, focus on your own financial goals — like building a robust retirement nest egg or investing in assets that grow over time — so you can create a personalized plan that brings you long-term happiness and security. Budget with your ‘future you’ in mind. Instead of viewing budgeting as a bummer, think of it as planning a bright future for yourself. You’re the boss; every dollar you save is a building block for your future empire, so spend wisely! A good rule of thumb is to take your monthly income and only spend 50% on essentials and 30% on lifestyle, then put 20% toward your savings or paying off debt. This isn’t about cutting out fun; it’s about increasing your future fun fund! Set goals that make your ‘future you’ proud. When setting goals, think about what will make your future self thank you. Instead of splurging on the latest designer bag or a fast car, consider how satisfying it will be to reach financial freedom. Whether it’s being mortgage-free by 50 or having a healthy investment portfolio, these goals can motivate you to stick to your budget with purpose.
Savor the simple joys. While saving for the future, remember to enjoy today responsibly . Embrace the joy in low-cost pleasures like reading a great book, exploring nature, or spending time with loved ones. These activities enrich your life without deflating your wallet. Living within your means doesn’t mean denying yourself all of life’s pleasures — it means making wise choices now to enjoy even greater pleasures later. Let’s all start nurturing our future financial well-being!
THE RICE KRISPIES’ SPACE-AGE SIDEKICK SNAP, CRACKLE, POP AND … POW?
Quick question! How many elves are on a Rice Krispies box? Most of us know that it’s three, with their clever names based on the sounds puffed rice cereal makes in milk — Snap! Crackle! Pop! But did you know that in the early 1950s, Kellogg’s briefly had an out-of-this-world fourth friend appear in two commercials? His name was Pow, a spaceman character designed to represent “the power of whole grain rice,” from which marketers derived his moniker. Zipping around on flying saucers with the original elves, he wore a helmet and put “power into every lightweight spoonful of Kellogg’s Rice Krispies!”
The themed campaign, with replica patches from every manned mission to space up through Apollo 10 as box prizes, aimed to capitalize on the time’s pop culture, which was heavily influenced by the beginning of the space race. According to Smithsonian Magazine, while Pow might have been a flash-in-the-pan character designed to last about as long as the public’s interest in the space race, his three onomatopoetic counterparts hold the title of being the “first and longest-running cartoon mascots to represent a Kellogg’s product.” Having inspired dozens of beloved characters since — from Tony the Tiger to Buzz the Honey Bee and beyond — Snap, Crackle, and Pop are about as classic a team as cereal and milk, with Pow a worthy honorable mention.
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THE GOAT MAKES HIS FOX DEBUT!
Is Tom Brady Ready to (Literally) Call the Shots?
Nearly two years after signing a 10-year deal with Fox Sports, Tom Brady’s debut as an on-air announcer is officially in the books. The seven-time Super Bowl champion was on the broadcast desk for the Week 1 match-up between the Dallas Cowboys and Cleveland Browns on Sept. 8. After a college career with the University of Michigan Wolverines, Brady was a sixth-round pick, the 199th player chosen, in the 2000 NFL Draft. Talent evaluators found him unimpressive, and many sports analysts were uncertain about his future in the league — plus the Patriots already had two other quarterbacks. In the decades since, many have called this decision a stroke of luck that changed the course of professional football history, but others attribute it to the foresight and strategic planning skills of the team’s leadership. Coach Bill Belichick saw what others didn’t during that fateful draft — Brady’s potential. This decision proved to be a pivotal moment for both the team and the player. Whatever the case, Brady has earned his spot in the New England Patriots Hall of Fame. Holding 17 NFL records, including nearly every major record for quarterbacks, Brady
is currently an all-time leader in multiple areas, including passing yards, attempts, and touchdown passes. He led the Patriots to six Super Bowl wins in 20 seasons before transferring to the Tampa Bay Buccaneers for three more years and another championship ring.
Brady’s transition from the gridiron to the broadcast booth marks a significant milestone for his career. His Fox contract pays out $375 million over a decade. By contrast, his 23-year tenure with the NFL netted him around $333 million. This industry-leading deal at nearly $38 million per year earns Brady the title of the highest-paid sports broadcaster ever — just a bit more than sports commentator Jim Rome’s $30 million per year at CBS. Tune in to NFL games all season long to see how the GOAT does behind the mic!
TAKE A BREAK
Perfect Peach Cobbler Made with fresh, juicy peaches and a buttery, golden crust, this peach cobbler is the perfect blend of sweet and tart.
Ingredients
• 6 cups sliced fresh peaches • 1/2 cup granulated sugar • 2 tbsp all-purpose flour • 1/4 tsp ground cinnamon • 1/4 tsp ground nutmeg • 2 cups all-purpose flour • 1/3 cup packed brown sugar
• 2 tsp baking powder • 1/2 tsp salt • 1/2 cup cold butter, cut into pieces • 1/2 cup milk • 2 tbsp butter, melted
Directions
1. Preheat oven to 375 F and grease an 8-inch square baking dish. 2. In a large bowl, combine peaches, sugar, 2 tbsp flour, cinnamon, and nutmeg; mix until blended, then spoon into prepared dish. 3. In a medium bowl, combine 2 cups flour, brown sugar, baking powder, and salt. 4. Cut in butter with forks or pastry knife until mixture resembles coarse crumbs. 5. Add milk and stir until just blended. 6. Drop dough by spoonfuls onto peach mixture and drizzle melted butter on top. 7. Bake for 40–45 minutes or until top is golden brown.
Abundant Apples Cookout Crunchy
Fall Golden Grandparents Harvest
Labor Maple Sports Wind
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INSIDE THIS ISSUE
More Than Muscle: The Health Benefits of Strength Training
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Avoid Impulse Buys With This Smart Budgeting Mindset Pow! The Lost Legend of Rice Krispies’ Space Age Mascot
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Can Tom Brady Excel in the Booth? Perfect Peach Cobbler
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The Belgian Malinois Who Protected America
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A TAIL OF COURAGE K-9 Sonya’s Distinguished Service Is Recognized
A national hero from the U.S. Coast Guard had a lot to wag her tail about this year! K-9 Sonya, an 11-year-old Belgian Malinois, was honored with the Animals in War & Peace Distinguished Service Medal this March for her extraordinary heroism over the past nine years. The hardworking dog has a long list of achievements and continues to serve the Coast Guard proudly. Sonya was one of 18 explosive detection canines in the Coast Guard, assigned to two duty stations, the Maritime Safety and Security Team in Seattle and the Maritime Security Response Team West in San Diego. Alongside her human partner, Sonya’s primary job was to detect and detract acts of terrorism in the U.S. She has performed more than 5,000 hours of explosives detection work and more than 8,500 vehicle sweeps.
bomb threats in residential and federal buildings, and she has worked with the FBI and the Bureau of Alcohol, Tobacco, Firearms, and Explosives. One of the highlights of her career was when she found a firearm that was ditched during a high-speed pursuit that was later linked to multiple homicides. Her work ultimately helped to identify the suspect. Sonya has also had the opportunity to attend major events in the country, protecting guests and fans. Over her career, she worked security for four Super Bowls, the Rose Bowl, the U.S. Track and Field Olympics, U.S. World Athletics, PGA tournaments, and many other mass public gatherings. Sonya has assisted in security for four U.S. presidents, high-ranking dignitaries, and world leaders. Sonya retired in 2023 and was diagnosed with a very aggressive form of cancer, but
she didn’t let it stop her from continuing to serve. Sonya worked as the Coast Guard’s first-ever canine recruiter until her passing in April. In a heartfelt message online, Sonya’s handler, Chief Petty Officer James Grant, paid tribute to his partner. “Sonya girl, you were a fighter until the end,” he wrote. “Your loyalty and love will be forever remembered. K9 Sonya, you were the greatest, most loving dog I have ever met.” Sonya’s brave legacy lives on and continues to inspire.
The pooch’s expertise has helped other local law enforcement agencies handle
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