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Don’t Set Yourself Up for Failure The Key to Realistic Fitness Goals THE LEGAL NAVIGATOR FEBRUARY 2025
Many Americans want to improve their physical fitness and improve their bodies. That’s why so many people make fitness-related New Year’s resolutions. However, this is about the time of year when many give up on those resolutions after not making enough progress. One of the biggest mistakes people make when establishing goals related to exercise, fitness, and physical well-being is creating unrealistic goals. Let’s say you tried on an old dress or suit that no longer fits. You may establish a goal to lose weight and determine that dropping 20 pounds would get you where you want to be. You sign up for a gym membership and work out daily, but after a month, you’ve only lost a few pounds. You feel frustrated or demoralized, so you quit. Instead, you should make a realistic, achievable, and enjoyable goal to work toward. While weight loss usually plays some role in our fitness endeavors, you can see more progress by establishing a goal that supports weight-loss efforts without making it the sole focus. Here are a few fitness goals that will help make exercise enjoyable, sustainable, and productive. Try something new. When most people start their exercise journey, they’ll sign up for a gym membership and participate in a few self-guided exercises. They may lift some free weights or run on the treadmill, and some may even enlist the guidance of a personal trainer. Consider joining a class if you want to make working out more unique and fun. It’s easy to find all kinds of fitness classes that will interest and excite you. Whether joining a rowing, Pilates, cycling, dance, or boxing class, you’ll learn something new while improving your physical fitness. If classes don’t appeal to you, you can focus on learning new workout moves. Do you have something specific you want to accomplish in the gym? Now is your chance to create a goal that turns your dreams into reality. Whether you want to do a one-handed pushup or an unassisted pull-up, create a goal that helps you strengthen that muscle group and supports that specific achievement.
Intensify your workout. Creating new fitness-related goals can be challenging if you already go to the gym and eat a nutritious diet. When you hit this point, you should focus on refining your process. Do you still have gas left in the tank when you’re finished? If so, you may need a longer or more intense workout. Add a few extra reps to your sets, or use the elliptical for an additional five minutes. Find ways to intensify your workout safely, and you’ll quickly see increased progress. Be more present while exercising. We’ve all gone to the gym and become lost in our exercise routines. One minute, you’re lifting weights while listening to your playlist, and before you know it, you’re already finishing your final rep and heading to the locker room. Get more involved with your workouts and stay mentally present throughout your exercise routine. You’ll find more enjoyment in your efforts, and mindfulness can enable you to refine your form better. These are some excellent fitness goals to consider, but without establishing a plan to support them, they’ll become just as difficult as the standard weight-loss goals. A goal without a plan is just a
wish. It may take some hard work, dedication, and serious reflection to determine the right goals and establish a plan that ensures you bring them to fruition. But once you’re on the right track, you’ll never look back!
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Brew-tally Honest The Perks and Pitfalls of Caffeine
cancer, strokes, and Alzheimer’s disease. There’s even proof that coffee can reduce depression, thanks to the other acids in the drink that reduce inflamed nerve cells in the brains of people with depression. Buzz Kill Caffeine can be a needed pick-me-up, but it can also feed the grind that keeps you up at night or gives you anxiety. Tea and coffee can interfere with essential neurotransmitters like dopamine. This disruption can lead to a lack of motivation, irritability, and restlessness. Drinking too much of these fine brews can make you nervous, impact your sleep, and cause your body to go into flight or fight mode. For people who are already suffering from depression, the drink can cause your symptoms to worsen. So, as you drink your morning java, just remember to find the balance with the beans. Caffeine can be the ultimate mood booster, but too much will make you feel wired instead of wonderful!
Perk up, coffee lovers. We’re about to spill the beans on how the beloved brew can
be a friend and foe to our mental health. Caffeine can lift our spirits, energize us, sharpen our focus, and even counteract the effects of depression. But this popular stimulant can also lead to jitters, anxiety, and withdrawal symptoms if we sip too much. Grab a cup of Joe, and let’s explore the perks and pitfalls of this flavorful fuel. Buzz Behind the Boost Studies have found that moderate doses of caffeine can have perks. This naturally occurring stimulant can help with weight loss, alertness, brain function, memory, and physical performance. Caffeine can also guard against certain types of
BETTER BUDGETING THE BENEFITS OF THE 50/30/20 RULE
For many people, getting the most out of their hard-earned money can be a challenge. Thankfully, the 50/30/20 rule is here to help! This simple budgeting rule is straightforward, easy to remember, and useful (if you stick to it). According to the rule, you should take 100% of your after- tax income and allocate it in three different ways: 50% for needs, 30% for wants, and 20% for savings. For more on how to use the rule, read on! Needs Half of your money should be put toward necessary expenses: groceries, utility bills, health care expenses, loans, mortgages, and other payments. However, you may need more than 50% of your money to cover your mandatory expenses, and the remaining money should be split between wants and savings as evenly as possible. Your needs could also require less than half
of your after-tax income. In this case, use the leftover money to pay down loans and debts so you will have more money to dedicate to savings and wants in the future. Wants What good is life if you can’t enjoy yourself? The rule says you should apply 30% of your after-tax income toward your wants. This portion can be spent on everything from tickets to see your favorite sports teams, a premier “Jurassic Park”-themed pinball machine, or eating out at a restaurant. However, it should only apply to things you want to spend money on immediately — not long-term investments. Savings The last 20% is the money you save for a rainy day. It can be cash you are saving for a dream vacation, money invested
in a 401(k), or simply put into a savings account. Any long-term investment you make will fall into this category. While the 50/30/20 rule is not an exact science, it is worthwhile for budgeting your money responsibly and equitably!
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A Glimpse Into a Mystery of Nature Visitors to Eternal Flame Falls, a unique, naturally occurring gas flame emanating from the ground near Orchard Park, New York, often describe it with feelings of awe. A natural gas leak from deep in the ground fuels the Eternal Flame, and a waterfall tumbles down from a rock face between hikers and the flame, creating a grotto-like effect that draws scores of visitors year-round. Natural gas emissions from the Earth aren’t uncommon; however, the flame that gives Eternal Flame Falls its name is unique in several ways. According to a team of Italian and American geologists who investigated the leak in 2013, the gas is released at a relatively shallow depth of about 1,300 feet underground. The lukewarm shale surrounding its origins is much cooler than the 100-degree Celsius temperatures at the origin point of most naturally occurring flames. Natural gas leaks are usually composed of methane, but the gas fueling New York’s Eternal Flame is a unique blend of 35% ethane and propane in addition to methane. The research team also noted a series of other small gas seeps within the shale layer where the Eternal Flame flare originates. One geologist on the team EARTH’S ETERNAL FLAME
theorized that the gas might have been produced within the shale by a different process that scientists have not yet identified.
In addition to gas combustion, natural eternal flames can be created by peat fires or coal seam fires, ignited by lightning, human activity, or electricity caused by tectonic stress. Humans often create and maintain eternal flames, too, to commemorate people or events. In the U.S., manmade eternal flames burn at Ground Zero, the site of the 2001 terrorist attacks, and the Holocaust Memorial Museum in Washington, D.C. The hike to view New York’s Eternal Flame Falls is a 40-minute round trip. However, the flame is difficult to access in wet seasons when the river swells to a torrent, so check the weather beforehand. TAKE A BREAK
ROAST PORK WITH SWEET POTATOES
Ingredients
• 3 tbsp brown sugar • 1 tsp dried sage
• 1 red onion, sliced • 3 tbsp extra-virgin olive oil, divided • Pinch of cayenne pepper • 1 cup chicken broth • 2 tsp Dijon mustard • 2 tbsp chopped fresh chives
• 2 cloves garlic, minced • Salt and black pepper • 1 1/2 lbs pork tenderloin • 1 1/2 lbs sweet potatoes, peeled and cubed
Directions
1. Preheat oven to 400 F. 2. In a small bowl, combine brown sugar, sage, garlic, salt, and black pepper, then rub mixture on pork. 3. On a baking sheet, toss sweet potatoes and red onion with 1 tbsp olive oil, cayenne, and salt and pepper. Roast for 20 minutes then set aside. 4. In a skillet over medium-high heat, add remaining olive oil. When hot, add pork and sear for 5 minutes. Transfer to baking sheet with vegetables and bake for 11–13 minutes, or until pork reaches an internal temperature of 145 F. 5. Add broth to skillet and bring to a simmer over medium heat. Stir in Dijon, chives, and black pepper. Slice pork, drizzle with the pan sauce, and serve with sweet potatoes.
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INSIDE THIS ISSUE
How to Set Fitness Goals That Stick
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Is Your Coffee a Friend or Foe? Why You Should Use the 50/30/20 Rule
2
Appreciate the Wonders of Eternal Flame Falls Roast Pork With Sweet Potatoes
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A Cat’s Pilgrimage From Yellowstone to California
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A Determined Feline Finds His Way Home No Matter the Distance LOST BUT NOT FORGOTTEN
Cats are known for many things: their independence, impeccable balancing skills, and endless fascination with shoelaces. However, who would have guessed that our beloved feline friends have an innate GPS built into their brains?
Susanne never lost hope and recalls a moment during their trek home when she saw a double rainbow in the sky. “That’s a sign for our Rayne Beau that he’s going to be okay,” she said. The Anguianos finally got the call they had been waiting for about two months after their Yellowstone trip. Their microchip enrollment company called and said Rayne Beau had been found and turned in to the Placer SPCA in Roseville, California (over 800 miles from Yellowstone and 200 miles from their home)! The next day, Benny and Susanne drove to Roseville to pick up Rayne Beau. Upon arrival, they discovered he had lost 6 pounds, had minor paw injuries, and was malnourished. While seeing their beloved fur baby in such a condition wasn’t easy, the Anguianos made it a point to fit their cats with AirTags and Rayne Beau with a GPS tracker. Rayne Beau’s ability to find his way back home remains a mystery. However, it proves that love (and feline internal GPS) can overcome any obstacle, no matter the distance.
This furry tale of two kitties all started when a California couple, Benny and Susanne Anguiano, decided to take their two cats, Rayne Beau and Starr Jasmyn, on their first trip to Yellowstone National Park. The couple says this wasn’t the cats’ first rodeo. In fact, they loved looking out the big windows of the RV at the different wildlife. However, their epic park adventure turned into a nightmare on this particular trip. Shortly after arriving at Yellowstone, something startled Rayne Beau, and he ran into the forest. The couple searched for him for four days, leaving out some of his favorite treats and toys to lure him back to them. Unfortunately, Benny and Susanne’s efforts were short-lived, and they had to return home to Salinas, California.
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