Campbell Wealth Management - October 2020

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It’s Time to Revitalize Your 2020 Goals CampbellWealth.com • (703) 535-5300 • 330 John Carlyle St., Suite 400, Alexandria, Virginia 22314

We all need to have goals or something to achieve. They could be related to health or fitness, finances, work, or family. It can be literally anything, as long as it means something to you. But a lot of people don’t set goals for themselves, and if they do have an idea of what they want to accomplish, they don't have the plan to make it happen. It’s all in their head, so to speak. Unfortunately, most people aren’t going to get anywhere if they don’t have any goals or they don’t have a plan. When talking to our clients, we can see the effect COVID-19 has had on people’s goals. It’s caused a lot of people to put their goals on the back burner. Many people feel discouraged or unable to achieve what they had hoped to accomplish this year or in the near future. In my mind, now is the best time to set goals and go after them. You might not be able to achieve every goal, such as those related to travel, but there are still many things we can accomplish. Fitness goals are a great example. We don’t necessarily need a ton of equipment to reach our fitness goals. You might start with a walk or run around the neighborhood and build from there. I recently read the results of a study on goal- setting in the Harvard Business Review that surveyed a large group of people. The results weren’t very surprising — 83% said they had no goals, and 14% had goals, but hadn’t written them down. Only 3% had goals, wrote them down, and had a plan to achieve them. The study dug in further and found that those who didn’t set goals achieved the least, as you might

expect. However, the second group (14%) was 10 times more likely to find success than the first group. The third group was the most successful — 33% more likely to achieve their goals than those in the second group. Basically, if you write down your goals, you are much more likely to achieve them. Writing goals down makes it easier to visualize them and make plans for the future. If you want an even greater chance at success, you also need to be specific. For example, instead of writing down, “I want to lose weight,” write down, “I want to lose 10 pounds in 10 weeks.” It’s also good to include a checklist of the steps you need to take to achieve your goals. People love to check things off. From grocery lists to daily task lists, checklists are a great way to visualize your accomplishments. We can see our progress more easily, which can be very motivating. This is one of the reasons why I encourage people to have a bucket list. I say people have more fun in retirement when they have one. This way you always have something to look forward to as you plan for your next accomplishment. This will come as no surprise to you, but I’m always setting goals for myself, and I always have a to-do list. Having a list of goals has served me well. It’s how I started my company. It’s how we changed CWM’s focus to only work with folks near or in retirement. It’s how we built a team of high-level performers. If you set goals for yourself and you write them all down, you’re destined for success.

The more you can define where you want to go, the more you will accomplish. As we enter the fourth quarter of 2020, we may feel that COVID-19 has kept us from doing many of the things we wanted to do, but we shouldn’t let that become an excuse. I challenge you to come up with a list of goals you want to accomplish before the end of the year. Once you accomplish these goals, you’ll be ready to take on 2021 with a brand-new set of goals and a brand-new outlook. Just don’t go too hard on yourself! Set goals that are in your reach. If you make them too hard — or set too many goals — you’re likely to fall behind or give up. As you start setting goals for the end of the year, feel free to email them to me. Send them to KellyC@CampbellWealth.com . I want you to do this because I want to follow along and see how you do. Think of me as a little extra support along the way.

Kelly Campbell

P.S. Don’t forget to check out our Life Beyond Numbers webinars every Wednesday in October. And for our Ambassadors, our exciting Ambassador Program Event is coming up soon. The event features a special talk by Lt. Col. Robert Darling, author of “24 Hours Inside the President’s Bunker.” You won’t want to miss this. Learn more on Page 3!

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Does Vitamin D Help Our Bones and Our Muscles?

Vitamin D enters the body in an inactive form. It doesn’t become active until it comes in contact with the right enzymes in either the liver or the kidneys. To learn more about what factors affect this vitamin’s rate of absorption and activation in the body, researchers observed the levels of inactive vitamin D in 116 women ages 20–74. What they found was that women with higher muscle mass had lower levels of inactive vitamin D, while women with lower muscle mass had higher levels of inactive vitamin D. The conclusion researchers drew was that active vitamin D might help optimize muscle strength. While that conclusion is not ironclad, vitamin D’s other well-known benefits still make it worth getting your daily dose. It can aid weight loss, enhance mood, support cardiovascular health, boost the immune system, and strengthen bones, among many other benefits. So, its potential muscle- boosting properties are just another reason to get more vitamin D. To get more of this important vitamin in your diet, try adding salmon, mushrooms, and even canned tuna to your menu. Also, as winter approaches, it might be time to start taking a vitamin D supplement. Whether you’re 20 or 74 years old, it’s never too late to find ways to strengthen your muscles.

As the weather cools and the days get shorter, we can’t rely as much on the sun for our daily dose of vitamin D. The primary function of vitamin D is regulating the amount of calcium and phosphate in the body. These nutrients are necessary for strengthening our bones and teeth, which becomes increasingly important as we age and our bones naturally become more brittle. While these benefits of vitamin D are well documented, did you know that getting your daily dose of vitamin D can also contribute to healthier muscles? A few years ago, researchers published a study that seemed to show that vitamin D could potentially help people gain muscle mass. While the research team said their results weren’t conclusive, their findings were certainly interesting.

GET MOVING FROM THE COMFORT OF HOME Start Small With Yoga

When we talk about health and fitness, we often talk about starting small. One good way to do this is by going on short walks and each day or week increase the length. However, as cooler temperatures set in, more people will be spending time indoors. This makes getting consistent physical activity a little more challenging. If you aren’t interested in lifting weights or the traditional gym approach, there is an alternative: yoga! Yoga is easy to do in your own home, and it’s a great way to work in a few minutes of activity every day. In fact, it’s a great “starting small” approach. No matter your age or athletic ability, you can benefit from yoga. Simply put, yoga is a form of meditation mixed with methodical exercise. It not only benefits the body but also your mind and overall well-being. There are many variations of yoga, including forms that emphasize physical fitness and others focused on meditation and relaxation. Some exercises focus purely on breathing. One Harvard Medical School study found that people who practice yoga “were more aware of their bodies” than those who didn’t. When you’re aware, you’re in tune, and you feel better.

Other benefits include improved flexibility and balance. These become more important as we age or deal with injury. Many yoga stretches and exercises help keep joints strong and can reduce aches, pains, and inflammation.

A great type of yoga for beginners and those 55-plus is gentle yoga. It’s perfect for those who have never tried yoga before or those who want to ease into it. It’s also a good option for those recovering from surgery or injury. The benefits of yoga are not just physical. The practice helps relax the mind. It makes use of many breathing exercises that can reduce anxiety and stress. A calmer state of mind reduces blood pressure and allows you to get a more restful night’s sleep — and quality sleep is an important part of good personal health.

If you are interested in trying yoga, you can find many instructional videos online simply by searching “yoga” or “gentle yoga” on YouTube. Or, if you are interested in more complete or specialized instruction, signing up for yoga classes is a great option. Keep in mind, however, that many local classes are being held online given current conditions due to COVID-19.

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Don’t Throw Your Old Phone Away! Protect Your Home

(and Other Cool Things) for Cheap

Home automation and security are more important than ever before, but between high startup fees, monthly costs, and the constant speed at which technology outpaces itself, these systems can be costly. Instead of throwing money into something you’ll have to upgrade in a year or two, look to your old phone that’s been collecting dust in the junk drawer. Recent developments enable that old device to do so much more! Here’s how you can automate and protect your home with just your old cellphone, an app, and some ingenuity. Home Security Setup Step 1: Choose an app. Choose which features are most important to your home’s safety and find an app that’s going to best suit your needs. Then, download the app onto your current phone and your old one. Walk through the setup on your new phone, then log into the app on your old one. Just be sure to select “camera” rather than “viewer,” if that’s an option. Step 2: Mount your phone. Position your old phone’s camera toward whatever you want to watch and protect. It will have to be connected to a power source since the phone will always be on, and you may want to purchase a cheap wide-angle lens to see a broader view. Then, you’ll simply look at the app on your new phone to periodically check in on your home!

Life Beyond the Numbers with Evan Beach Wednesday, October 7 at 1:00 PM Estate & Legacy Planning with Evan Beach Thursday, October 8 at 11:00 AM Healthy Pasta & Sauces 101 with Chef Julia Wednesday, October 14 at 1:00 PM Navigating Your Retirement with Kelly Campbell Wednesday, October 14 at 11:00 AM Upcoming Webinars All are welcome to join! Home security isn’t the only thing your old phone can do. Here are three home automation ideas. Tell your children they can create a baby monitor. Much like a security system, you can turn your old phone into an affordable baby monitor. Set it up in your baby’s nursery and use your new phone to Skype into their room. You can find apps that can make this much easier, too. Add more storage. Cloud platforms are not your only photo storage option. You can delete all the apps on your old phone and use it for photo storage, freeing up space on your new phone! This is a great option for those looking to limit their online presence. Set up a universal remote. Your old phone can serve as the “universal” remote for all your home’s smart devices, like a central hub that controls everything. Specialty apps like iRule can link all your platforms together. All you need is the app, Wi-Fi, and an old phone that can connect to the Wi-Fi.

Connecting Through Creativity with Caroline Edasis Wednesday, October 21 at 1:00 PM Bendable Bodies — Stretch Class with Sita & John Kelly Wednesday, October 28 at 1:00 PM

Taxes in Retirement with Kelly Campbell Thursday, October 29 at 11:00 AM To register, visit our website or email us at seminars@campbellwealth.com

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700 S. Washington St. Suite 220 Alexandria, Virginia 22314 (703) 535-5300 CampbellWealth.com

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CampbellWealth.com (703) 535-5300 330 John Carlyle St., Suite 400 Alexandria, Virginia 22314

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Even in a Pandemic, Goals Are Still Important

A Previously Unknown Benefit of Vitamin D

Looking for a New Way to Get Physical Activity? Try Yoga! Protect Your Home (and Other Cool Things) for Cheap

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Upcoming Events

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5 Steps to a Safer Hotel Room

Securities offered only by duly registered individuals through Madison Avenue Securities, LLC (MAS), member FINRA/SIPC. Advisory services offered only by duly registered individuals through Campbell Wealth Management, LLC (CWM), a Registered Investment Advisor. MAS and CWM are not affiliated entities.

5 Steps to a Safer Hotel Room

Keep Strangers and Viruses Out With These Quick Tips

Staying home is the best way to protect yourself and your family from illness, but sometimes life gets in the way. Maybe you need to travel for work, to help a relative, or just to keep your kids from bouncing off the walls. If you have a hotel stay on the books, worrying about safety is understandable. But by taking these precautions, you can protect your loved ones and increase your odds of coming home healthy. 1. Bring a sanitation kit and use it! Most hotels are going above and beyond to sanitize their rooms these days, but it never hurts to take extra care. Before you check in, pick up cleaning supplies like disinfectant spray, wipes, plastic bags, and gloves. Then, use them to wipe down your room. Focus on big surfaces as well as features like faucet handles, doorknobs, lightswitches, and microwave buttons.

2. Skip the decorative linens. Many hotels don’t wash decorative bedding like comforters and fancy pillowcases. To be extra safe, strip these off the bed and wash your hands afterward. If you’re chilly, opt for the hotel’s spare blanket (it’s probably hiding in a closet) or bring one from home. 3. Quarantine your remote control. As USA Today puts it, “It's common knowledge that one of the germiest items in a hotel room is the remote control.” To avoid the ick, pick up the remote while wearing gloves and drop it into a Ziploc. Then, remove your gloves and seal the bag. Now you can use the remote without touching it directly! 4. Invest in a rubber door wedge. Viruses aren’t the only risk in hotel rooms — break- ins are another concern. To keep your room secure, bring a rubber door wedge. They

cost less than $10 on Amazon and make kicking in a door much more difficult. 5. For maximum security, bring a door alarm. Simple travel alarms hang from the handle of a door and have two prongs that slide between the door and its frame. When the door opens and the prongs separate, that triggers the alarm. These simple devices send thieves running, and Lewis N. Clark makes a model for just $14.99. Hopefully, these tips give you some peace of mind on your next trip. Happy trails!

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