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THE LEGAL NAVIGATOR JANUARY 2023
5 Benefits of Yoga A New Yogi’s Guide
JANUARY ODD HOLIDAYS 2023 1 - New Year's Day 2 - Run up the Flagpole and See if Anyone Salutes Day 3 - Fruitcake Toss Day 4 - National Spaghetti Day 5 - National Bird Day FROM THE DESK OF Mike Bryan
6 - Cuddle Up Day 7 - Old Rock Day 8 - Bubble Bath Day
9 - Play Your Favorite Song Day 10 - Houseplant Appreciation Day 11 - Learn Your Name in Morse Code Day 12 - National Hot Tea Day 13 - Make Your Dream Come True Day 14 - Dress Up Your Pet Day 15 - National Hat Day 16 - National Nothing Day 17 - Ditch New Year's Resolutions Day 18 - Martin Luther King Jr. Birthday, celebrated on the third Monday 19 - National Popcorn Day 20 - National Cheese Lover Day 21 - National Hugging Day 22 - National Blonde Brownie Day
While you may already balance your strength and cardio exercise, have you ever considered incorporating yoga into your workout? Yoga packs many benefits for your mind and body that can complement your fitness routine. Not only does yoga strengthen muscles, boost flexibility, improve balance, relieve stress and anxiety, and improve posture, but it can also expand your physical capabilities.
Let’s examine how even 30 minutes of yoga can complement your physical abilities and overall fitness.
Increased Range of Motion Sometimes, athletes are limited in what they can do while playing sports or lifting weights because they don’t have the range of motion necessary to support the movement. For example, a compound lift such as the back squat requires multiple muscle groups. If one or more of your muscles lacks the mobility to support proper form, the movement suffers. Yoga increases your range of motion to safely perform complex weightlifting. Improved Flexibility Aging is one of the inevitable factors that decreases your flexibility over time. Yoga allows you to rebuild your flexibility to enhance your performance and limit the risk
23 - National Pie Day 24 - Compliment Day
25 - Opposite Day 26 - Spouse's Day 27 - Chocolate Cake Day 28 - Fun at Work Day 29 - National Puzzle Day 30 - National Inane Answering Message Day 31 - Inspire Your Heart with Art Day
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Improved Recovery After a strenuous workout, lactic acid builds up in our muscles, leading to stiffness, discomfort, and in some cases, delayed onset muscle soreness. Incorporating yoga into your exercise routine will increase blood flow to your muscles, pushing nutrients to the cells in your muscles to repair small tears in the tissue from a workout, leading to a faster recovery.
of injury while performing other exercises. According to a WebMD study, after eight weeks of yoga, participants increased their flexibility by up to 35% — that’s a vast improvement! Improved Breathing While working out, the way you breathe makes a difference. For lifting weights, breathing out as you lift and breathing in as you release or lower the weight is recommended. While running or performing cardio, breathing in through your nose and out through your mouth is a way to keep your breathing rhythmic. Yoga
Whether you incorporate yoga into your workout routine on an active day or set aside an entire day for it, you will notice some improvements in no time!
teaches you how to breathe in a controlled manner through strenuous exercises, which can be applied to all physical activities. Decreased Chance of Injury When exercising, twisted ankles, shin splints, torn ligaments, and sore muscles happen. However, yoga helps strengthen a wide range of ligaments, muscles, and tendons (including some you likely didn’t even know you had). Keeping all of your muscles limber and strong is imperative to lessening your chances of getting hurt while running, playing a sport, or lifting weights. Not to mention, the increased range of motion and flexibility helps your balance.
A Game With 60 Years of Progress When Did Fantasy Sports Become So Popular?
Fantasy sports continue to grow in popularity every year. It’s rare to meet someone who has never heard of or played in a fantasy sports league. For those unfamiliar, fantasy sports are games where participants build imaginary teams using real-life players. Scores are generated on individual performances from players on your team, so if Tom Brady is on your fantasy team and throws a touchdown in real life, your team also earns points. While it might seem like fantasy sports are a product of the internet, their history actually spans over five decades. Fantasy sports began in 1962 when Wilfred Winkenbach and other members of the Oakland Raiders organization created the initial rules for what would eventually develop into fantasy football. In 1963, the Greater Oakland Professional Pigskin Prognosticators League held the first fantasy football draft; George Blanda was the first pick. Six years later, the first public fantasy football league opened to Kings X Sports Bar patrons in Oakland. 1980 saw the beginning of fantasy baseball and the Rotisserie scoring system still used today in fantasy baseball, hockey, and basketball. The following year, the MLB went on strike, which caused many sports journalists to write about fantasy baseball in its place, catapulting its popularity. By 1989, over a million people were playing fantasy football. Then the internet became mainstream, allowing even more people to familiarize themselves with fantasy sports.
Yahoo launched the first free-to-play fantasy sports platform in 1999, giving more people the opportunity to join a league and learn how to play. ESPN and other sites soon followed suit; by 2006, more than 12 million people were playing fantasy football. When Facebook and Twitter launched in the early 2000s, people had more platforms to share their opinions, which helped the industry grow. In 2009, FanDuel launched a pay-to-play daily fantasy sports platform that allowed fans to choose players for a specific day or game and place a bet on their lineup. Now, 59 million fantasy sports players participate across the globe, and that number continues to grow. The current global fantasy sports market is estimated to be worth around $22.3 billion and is predicted to rise to $38.6 billion by 2025. If you haven’t played fantasy sports before, now is the time to start. You may just discover a new favorite hobby.
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Showing Appreciation in the Workplace
THROUGH ENCOURAGEMENT AND CONSIDERATION
Tangible Gifts A nice, personalized gift can be a display that you acknowledge your employee’s or coworker’s passions and preferences. The more you converse with them and learn about their personal lives, you can choose a more meaningful gift and bring a smile to their face. Appropriate Physical Touch This language can be tricky, but it’s about respecting boundaries. A high-five, fist bump, pat on the shoulder, and a handshake are generally acceptable, but it is best not to assume. Everyone’s level of comfort differs, so always ask before initiating any type of appropriate physical touch. If you take the time to understand your employees’ preferred language of appreciation, you can communicate more meaningfully and positively.
Have you ever heard of “The 5 Love Languages” by Gary Chapman? It’s an incredibly popular book that identifies different ways individuals prefer to give and receive love. You can communicate more effectively with your partners, friends, and family by considering their personal needs and using the language that speaks to them best. But did you know you can apply these same principles to show appreciation and encouragement at work? When you understand and use your employees’ preferred language of appreciation, your workplace culture will significantly improve. Words of Affirmation A “thank you” note or shout-out from a colleague is quite powerful, but it’s even more effective when it’s specific to an act or moment because it shows that you are paying attention to what matters. For your
message to be clear, consider describing the situation you’re referring to, discussing the behavior you are looking to celebrate, and highlighting the impact of the behavior on you, the team, and the organization.
Quality Time This language is all about receiving
complete and focused attention. This means taking the time for mentorships, checking in meaningfully, and creating moments for teams to connect. For employees who value quality time, having dedicated time to connect and learn from their employers and coworkers can be significantly impactful as they feel seen and heard. Acts of Service Simply picking up an extra coffee for a team member, or alleviating a work task off someone’s plate, shows that you care about their overall well-being and brings them joy.
Take a Break!
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
Inspired by TasteOfHome.com
Ingredients
Directions
3 tsp olive oil, divided
Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. Cook about 10–12 minutes until fish flakes easily. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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4 salmon fillets (6 oz each) 1 1/2 tsp reduced- sodium seafood seasoning 1/4 tsp pepper
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1 garlic clove, sliced Dash of crushed red pepper flakes 10 cups fresh baby spinach (about 10 oz) 6 small tomatoes, cut into 1/2-inch pieces
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1/2 cup balsamic vinegar
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INSIDE THIS ISSUE From the Desk of Mike Bryan PAGE 1 Why You Should Add Yoga to Your Routine PAGE 1 How Fantasy Sports Became Popular PAGE 2 The Five Languages of Appreciation in the Workplace PAGE 3 Take a Break PAGE 3 Air Fryer Roasted Salmon With Sautéed Balsamic Spinach PAGE 3 3 Unique Winter Activities to Experience PAGE 4
Want to Try Something New This Winter?
Check Out These 3 Unique Activities Throughout winter, we have the opportunity to participate in many activities that are only possible during this season. We can ski, snowboard, snowshoe, sled, and more. While some people fly south for winter vacations to escape the cold weather, others travel to extraordinary winter destinations within our country. Plenty of options are available if you’re looking for a truly unique experience this winter. Here are three winter activities that will leave you with long-lasting memories. Snowmobile Tours in Alaska Alaska is one of America’s hidden gems, even though it’s the biggest U.S. state. If you’re looking for unique winter experiences, you’ll want to visit Alaska. One of the coolest adventures you can experience is a snowmobile tour. You can hop aboard a snowmobile and ride the same path as the Iditarod Trail Sled Dog Race or visit some beautiful mountains and glaciers. Many of these tours will lead you right past moose, bears, and caribou as you take in the beauty of Alaska’s environment. Skating on Mirror Lake at Lake Placid Lake Placid, New York, had the privilege of hosting the Winter Olympics twice, so it’s no surprise they have some amazing cold weather activities to showcase. A truly exceptional experience is
skating on Mirror Lake. They have a 2-mile-long ice track where you can test your speed and areas for people to skate openly or play a game of ice hockey. You can even participate in dog sledding there. It’s a beautiful area filled with various winter activities. Ice Fishing Excursions in Brainerd, Minnesota While fishing might be more commonly known as a spring or summer activity, you can get plenty of fishing done in the winter if you know where to go. Brainerd is considered one of the best places to visit for ice fishing enthusiasts. There are over 300 fishing lakes near the city, and you can expect to catch bluegill, walleye, largemouth bass, yellow perch, northern pike, and many others. If you like to fish throughout the year, check out Brainerd.
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