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CAMPUS COMMONS
FINDING THE RIGHT FIT FOR MY KIDS THE DAYCARE DILEMMA
Parenthood is one of the most challenging and rewarding responsibilities many experience. In many ways, it can feel like another job. You have to make it to extracurricular activities on time, stick to your word, ensure everyone is cared for and heard, and about a million other essential responsibilities. Sure, you don’t get paid money, but you do get paid in smiles, laughter, and happy memories, which makes it all worth the effort! In the middle of September, we recognize National Working Parents Day, which calls on us to show our appreciation for parents who are superheroes at home while maintaining their regular work lives. Owning a business has made parenthood a little easier for my wife and me, but things weren’t always like this. When we first had kids about 20 years ago, my wife and I were both employees. After the first couple of months with our eldest daughter, we had to make a difficult decision. We had to decide if we wanted to put our daughter in daycare at only a few months old or one of us would step away from work to raise our children. My wife spent every moment of the previous couple of months with our daughter, so the decision was extremely tough on her. We were two young parents with a baby. We didn’t have family in the area that our kids could go to daily; our options were limited. We did the math, and even though daycare prices seemed obscene (they’re even more expensive today!), we knew we could make it work with some life adjustments. When we had our second daughter, the daycare price doubled, which required more adjustments. The same thing happened when our son was ready to start daycare. Thankfully when our son was 5, my wife got a little more freedom once she was able to come onboard with the business, allowing her to work from home and care for the kids’ needs. Her mental and emotional well-being drastically improved. And as a business owner I could cut my schedule short if I needed to be somewhere for my kids.
Every parent has to consider if they should send their kids to daycare or stay home with them. Some have the flexibility of working from home, while others have to contemplate if they can survive as a one-income family. We decided to go the daycare route, which had its challenges but still worked out the best for us. We just tried to make the experience positive for our kids. We set up a schedule so that one of us parents would pick up the kids while the other dropped them off. It was fun for them because they got to guess who was picking them up or dropping them off each day. It worked for us because we got to spend time with our kids and hear about their day while still managing our work responsibilities. Daycare proved to be the best option for our kids. They still keep up with one of their daycare teachers to this day. Although it was mostly positive, there was still some trial and error. When our eldest daughter started kindergarten, we put our middle child in a new daycare facility that just didn’t work for her. She missed her sister, and being around new kids didn’t make the experience easier, so we brought her back to her original daycare, which immediately fixed the problem. When you have your first child and go through this process, you have to think about what will work best for your family, especially your kids. We all have unique situations. Check-in with your kids to ensure they’re happy where they are and getting everything they need. By making adjustments based on their responses, you can create the best situation for your family’s unique needs.
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DISCOVER CHRIS HEMSWORTH’S SECRETS TO BECOMING THOR
TRAIN LIKE THOR Like Hemsworth’s diet, his workouts relied heavily on dedication and intensity. His trainer, Luke Zocchi, reported that most of Thor’s workouts consisted of bodybuilding coupled with functional training to allow him to build muscle while maintaining the mobility necessary to perform movie stunts. Many exercises focused on his arms and shoulders, as Thor’s upper body tends to get the most attention. Those workouts lasted between 60–90 minutes, five days a week. Some of the main exercises in Thor’s workout regimen included:
When Chris Hemsworth accepted the role of Thor, Marvel’s god of thunder, he had his work cut out for him — literally. Few actors have packed on this incredible amount of mass and muscle with such success. While Hemsworth indeed spent hours in the gym, so much more went into helping him develop his god-like physique. Let’s take a look at Thor’s diet, workout plan, and lifestyle. Then you can give it a try — if you dare.
EAT LIKE THOR Chris Hemsworth reported to Bodybuilding.com that he had
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Bench presses
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Pullups
to be highly efficient with his nutrition. His diet consisted of “buckets of protein, brown rice, vegetables — I mean
Back squats Bear crawls
Deadlifts
SLEEP LIKE THOR Building a body like Thor certainly requires fueling it properly and training it intensely, but for all that hard work in the gym to succeed, you must get proper rest, too. Hemsworth made sure he got the recommended 8–10 hours of sleep every night to repair and build his muscles! Obtaining and maintaining the strength of Asgard is not an easy task, but by following a strict diet, workout plan, and lifestyle, you can be well on your way to a strong and chiseled physique, just like Thor!
really large quantities, and I ate regularly, every three hours ... Then I ate fruit and vegetables to help break down the protein, and a lot of broccoli.” To pack on that mass, it sometimes meant eating when he wasn’t even hungry, which he said was exhausting.
Build a Solid Foundation HOW TO STRENGTHEN YOUR CORE When you think about your core muscles, your mind likely thinks about your abdomen. While your abdominal muscles may be a large part of your core, your pelvic floor, diaphragm, and even your lats, traps, and glutes make up your core. As you can imagine, keeping your core as strong and healthy as possible is crucial. Building up your core muscles does more than give you a picture-perfect six-pack. Strong core muscles help with nearly every function of life. A weak core leads to poor posture, lower back pain, and bad balance. Thankfully, strengthening your core can be done from the comfort of your home. You don’t need to go to the gym or use weights to make a difference. You just have to get on the floor and start exercising. Here are a few quick core exercises to try if you want to get stronger while improving your posture, coordination, and balance. BICYCLE CRUNCHES Lie on the floor with your face up. Place your hands behind your head or neck with your elbows pointing out. Lift your legs while bending your
knees. You want to bring your left leg close to your chest while trying to touch it with your right elbow. Keep your lower back on the ground while performing this exercise. Repeat on both sides, completing at least 10 crunches per side. FOREARM PLANK Start by getting into the pushup position. Place your elbows on the floor below your shoulders. Squeeze your glutes and core to keep you in position. Start by holding for 30 seconds at a time. Once this becomes easier, lengthen it to 60 seconds. SIDE PLANK This exercise is similar to the forearm plank but targets different core muscles. Lay on your right side with your forearm flat on the floor and your legs extended. Lift your hips off the floor, keeping your body in a straight line from head to toe. Your right forearm should support your body while your left is either on your hip or pointing toward the ceiling. Hold for 30 seconds and alternate between sides.
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FIND RELIEF FROM FIBROMYALGIA
WITH OUR HELP!
Receiving a fibromyalgia diagnosis can be difficult and confusing because there’s still a lot we don’t know about fibromyalgia. We don’t exactly know what causes it, though recent research suggests that a hypersensitive or hyperactive central nervous system causes it. There’s also no cure for fibromyalgia, meaning those affected by the chronic
mistake of assuming they need rest whenever they experience pain, but our bodies need both movement and rest to feel at their best. We’ll help you improve your posture and increase strength through exercises and coping mechanisms to help reduce your current level of pain and the risk of future injuries.
illness will have to find treatment methods to help relieve their pain and improve their quality of life. Thankfully, physical therapy can help! The most common symptom of fibromyalgia is musculoskeletal pain and tenderness that can be felt throughout the body. Various other symptoms, including stiffness, anxiety, depression, fatigue, and headaches/ migraines, often accompany the pain. When your fibromyalgia flares up, it can stop all your plans for the rest of the day. As physical therapists, we work with fibromyalgia patients to create a treatment plan that works for their unique needs. Many make the
Those with fibromyalgia are well aware of the physical effects the condition has on their body, but it’s important to remember that fibromyalgia comes with mental and emotional challenges as well. We’ll act as a listening ear while providing guidance and support that we believe will help your unique situation. If you or someone you know has fibromyalgia and is looking for relief, talk with your doctor and come see us to learn how we can help. Through treatment, you can get back to enjoying the activities you love.
TAKE A BREAK
Honey-Pecan Chicken Breasts
Inspired by TasteOfHome.com
With summer over and fall here, pecan and honey reign supreme in this sweet chicken recipe. The honey provides a perfect caramelization while pecans pack on the crunch factor!
INGREDIENTS • 2 6-oz boneless, skinless chicken breast halves • 1/4 tsp salt
• 1/8 tsp cayenne pepper • 1 tbsp butter • 3 tbsp honey • 2 tbsp finely chopped pecans
• 1/4 tsp garlic powder • 1/8 tsp black pepper
DIRECTIONS 1. Pound chicken with a meat mallet to 1/2-inch thickness. Sprinkle with salt, garlic powder, black pepper, and cayenne pepper.
2. In a large nonstick skillet, heat butter over medium heat; brown chicken on both sides. Cook covered until chicken is no longer pink, about 6–8 minutes, turning once.
3. Drizzle with honey and sprinkle with pecans. Cook covered until chicken is glazed, about 2–3 minutes.
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INSIDE
THIS ISSUE
The Challenge of Starting a Family While Working
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Eat, Train, Live Like Thor
Home Exercises for Core Strength
Physical Therapy’s Role in Managing Fibromyalgia
Honey-Pecan Chicken Breasts
Pasta Maker Turns Vegetables Into Nutritious, Delicious Pasta
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Do you want to eat healthier, but vegetables just aren’t your thing? What about pasta? Does that sound more like your style?
spinach. All you need to do is add flour and slowly pour your chosen liquid into the top of the machine, and voilà ! The pasta squeezes out the front into your preferred form, ready to boil and enjoy!
desired amount of veggies to a blender with enough water to make it easy to pour into the machine, and you’re done! So, if you decide to go the pasta route, here are a few vegetables we recommend blending up:
If so, healthy eating just got a little easier — and more fun. Yes,
we said fun! Philips has created an artisan pasta maker that lets you make pasta from any liquid. While there
The recommended daily amount of vegetables for Americans is approximately 2 1/2 cups a day, which
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Spinach
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Beets
Tomatoes
Peas
Kale
Zucchinis
are many videos online of people adding strawberry milk or root beer to their pasta
can seem like a lot if you’re trying to force them down. Of course, eating whole veggies with every meal is always best, but if you or your child is a picky eater, pasta isn’t a bad way to get that minimum amount in. But how do you turn a vegetable into a pasta? You blend it! Simply add your
Avocados
Carrots
If you want to mix it up, you can always blend multiple vegetables together!
makers, this product actually offers a really easy way for people to incorporate full servings of veggies into their lives
Also, you don’t need the pasta maker to make your vegetable pasta dreams a reality — you can use this same method to make it by hand, too! But, if you’re interested in the pasta- maker route, you can find it online by looking up “Philips Artisan Pasta & Noodle Maker.”
without having to suffer through a plate full of steamed broccoli or
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