by Tom Morgan | Mar 5, 2021 | Fitness
Are you struggling with making the switch to online fitness classes?
Across the country, many gyms are closed or operating at reduced capacity. This situation is likely to continue because exercise facilities pose special health challenges due to crowded spaces and heavy breathing.
Still, there are some advantages. You can say goodbye to commuting across town or waiting in line to shower. The extra privacy may be nice, too, if you feel self-conscious working out in a crowded room.
Most importantly, you can get an effective workout at home.
Try these tips for taking online fitness classes.
What to Do Before Your Online Fitness Class:
1. Explore your options. You can sample classes from anywhere in the world in a single day. Rotating among a variety of instructors and formats will also make your workouts more interesting, so you’re less likely to skip a day.
2. Support local teachers. On the other hand, you may appreciate the value of supporting small local businesses. Taking classes taught nearby is one way to give back to your community.
3. Create a space. Set up a dedicated area for working out. Ensure that you have enough room to move around safely without injuring yourself or breaking anything.
4. Position your screen. Most activities will be easier if you place your screen at your eye level standing up. Larger sizes help too, so use your TV instead of your phone if possible.
5. Check your flooring. Protect your joints if you’re doing high impact movements. Use mats or consider doing any jumping outside on the grass.
6. Arrange a playlist. Many teachers arrange music for their sessions, but you can pick your own tunes when you’re at home. Be sure to mute your songs when class starts and adjust the volume so that you can hear the instructions.
7. Buy gear. Check ahead to see if you need any special equipment, like stability balls or hand weights. Wear appropriate clothing, especially footwear designed for what you’ll be doing.
8. Set goals. Knowing your purpose increases your motivation and makes your workouts more effective. Think about what you want to accomplish in each class. Specific objectives also make it easier to evaluate your progress.
What to Do During and After Your Online Fitness Class:
1. Avoid distractions. Resist the urge to multitask. Save the laundry for later and pay attention to your teacher.
2. Pace yourself. Without an instructor in the room, you’ll need to monitor yourself. Slow down or take a break if you’re having trouble breathing or the class is too intense. Work your way up gradually to reduce the risk of injuries. Talk with your doctor about any individual concerns.
3. Stop and look. Protect your neck and other vulnerable areas if you’re in a position where it’s awkward to see the screen. Stand or sit up for a moment to see what the teacher is demonstrating.
4. Cross train. Maybe you love a specific kind of class, but it doesn’t provide a full workout. Plan other activities for the rest of the week to balance things out. You might take 3 days of spin classes with 2 days of strength training in between. Allow yourself time for rest and recovery too.
5. Seek interaction. What if you still miss the excitement and camaraderie of live classes? Look for other ways to engage. Maybe you can find a teacher who gives students time to chat and ask questions after class.
With a little planning and effort, you can make online fitness classes more productive and enjoyable. You may find that you prefer the convenience of working out at home or you can keep yourself in shape until your local gym reopens.
by Tom Morgan | Mar 5, 2021 | Parenting
Parenting is challenging and frustrating. It’s hard to know if you’re doing the right things and making wise choices that will benefit your children. It can sometimes feel like there’s no good answer for many of the parenting situations you find yourself in.
In parenting, as in the rest of life, perfection isn’t a possibility. Do your best and shoot for excellence, instead!
Use these tips to accept your flaws and be the best parent you can be:
1. No one teaches you how to be a great parent. You learn a lot of things in school, but parenting skills aren’t commonly covered. You can read a book, observe others, or make it up as you go along.
● Being a great parent isn’t easy. This is easy to prove to yourself by looking at all the poor examples of parents you’ve known.
2. Learn from your own parents. Whether your parents were spectacular, mediocre, or terrible, there is something that you can learn from them.
● Think about what your parents did well.
● Consider the ways in which your parents failed.
● There is a lot of good information you can use from your childhood. Discuss this with your siblings if they’re willing.
3. Ask for feedback from your children. Tell your kids that you want to be a better parent and ask for advice. Ask them what you could do better. A lot of the information you’re given won’t be helpful, but there will be a few gold nuggets of advice in there. You might hear a few things you’ve never considered.
4. Ignore the non-experts. Everyone you meet will have an opinion about how to better parent children. Plenty of those people will give you advice without you asking for it. Everyone likes to be an armchair quarterback. Consider their feedback but make your own decision about whether to implement their ideas.
5. Cover the basics. These may be basic, but that doesn’t mean that they’re easy! Do your best to ensure that your kids see these concepts in action.
● Children and everyone else need to have high self-esteem. Life is miserable and limiting without it.
● School matters. Help your child to do as well as they can in school. Good students have more opportunities.
● Be a good role model. Your children are always watching you.
● Money matters. Love is great, but it won’t pay the rent, buy shoes, or pay for the doctor. Spend your working day trying to maximize your income.
● Keep them safe.
● Teach them the important things. Teach them the importance of saving money, how to make friends, how to deal with negative emotions, be honest, and other things that speak to your values.
● Spend time with them each day. We spend time on the things that matter. When you ignore your children, they know they don’t matter.
● Love unconditionally. Show your children that you love them even when they make mistakes.
6. You can do everything right and still have challenges. Children aren’t plants. You can’t be guaranteed of success just by adding some water and fertilizer. Each child is different. You could be as perfect as humanly possible and still have a child that struggles.
7. Read. Parenting is one of the most researched areas of study in the world. There are a lot of great books that all parents can read and use.
No parent can be perfect. You’re doomed to feel like a failure if perfection is your goal. Fortunately, kids are quite resilient and don’t require perfect parenting. Keep doing your best and trying to improve. Be the best parent you can be and your children will eventually thank you for it.
by Tom Morgan | Mar 5, 2021 | Relationships
Do you pride yourself on meeting the expectations in your job description and completing tasks on time? That’s a great start, but it’s important to go beyond just fulfilling your job requirements if you want to stand out at work.
In today’s employment market, many qualified applicants compete for a limited number of openings. Even when you do land a position, you must keep proving your worth.
Strengthening your skills and adding to your achievements makes you more competitive and gives you more security.
Discover the secret to impressing your boss while you widen your opportunities and develop your career. Try these 3 strategies for increasing your impact at work.
Cultivate Innovation and Creativity
Expectations are higher now, even for entry level positions. You can find ways to increase quality and save money whether you work in the mailroom or a corner office.
These techniques will help you provide solutions with innovation and out-of-the-box thinking:
1. Continue learning. You’re more likely to spot issues and resolve them if you stay on top of developments in your field. Keep your technology skills up to date. Read industry publications and attend conferences.
2. Clarify priorities. Focus your efforts on the areas where you can expect the greatest returns. Talk with your boss about what matters most to them.
3. Develop proposals. Be prepared before you present your ideas to your boss. If possible, offer several options. Try to identify possible obstacles and strategies and address them.
4. Take risks. Embracing change can feel scary, but it’s essential for making progress. Remind yourself of what you have to gain. Start small and learn from your experiences.
Make Yourself Visible
Your accomplishments may not speak for themselves.
Use these tips to learn how to promote yourself effectively, so others will take notice:
1. Participate in meetings. Use Zoom calls and conference room sessions to deepen your office relationships and communications. Create a goal for each meeting and practice what you want to say. Questions can be just as helpful as statements.
2. Choose your assignments. Take more control of your workday. Volunteer for projects that align with your career goals.
3. Network vigorously. Reach out to colleagues in your workplace and at other companies. Aim to meet someone for coffee or lunch at least twice a week.
4. Manage your online presence. Do your social media pages convey the professional image you want? Tweak your LinkedIn profile by updating your headline and work samples. Check your keywords and add a new photo.
Help Others
Building up your colleagues is likely to bring you more happiness and success. Earn a reputation for being a team player.
Follow these strategies:
1. Share feedback. Talking with others about their performance can be awkward, but it’s one of the most effective ways to help them. Provide specific and constructive input that they can act on. Be grateful when someone does the same for you.
2. Provide recognition. Let your coworkers know when they’re doing a great job. Write a thank you message and copy their supervisor.
3. Make referrals. Be generous with introductions and referrals. You may spark rewarding partnerships and reinforce your own network.
4. Pitch in. Offer your help without having to be asked. Tackle any remaining tasks necessary to meet a deadline or put together an outstanding client presentation.
5. Teach others. Maybe your employer has a formal mentoring program or welcomes a new slate of interns each year. Maybe you can find your own ways to train others and pass along your knowledge and skills.
Find areas where you can excel and transform yourself into a more valuable employee. Having more impact at work will increase your job satisfaction and help you to advance toward your career goals.
by Tom Morgan | Mar 5, 2021 | Daily Affirmation
I am motivated and brimming with energy. I find meaning and purpose in my work.
I take initiative. I go beyond my job description. I volunteer for high profile projects. I seek out opportunities to work with other teams and take on greater responsibility.
I show enthusiasm. I celebrate group victories and share my success stories. I make a list of the things I love about my job. I thank my colleagues for their guidance and assistance.
I learn new things. I sign up for certification courses and job training. I master emerging technologies and read about developments in my field.
I exchange constructive feedback and participate in meetings. I listen to others and ask questions.
I focus on solutions. When I run into setbacks, I identify my options and visualize the outcomes that I want. I adapt to change and try alternative strategies.
I support my coworkers. I validate their experiences and empathize with their struggles. I share information and express appreciation. I help them to reach their goals.
I prevent burnout. I clarify my priorities. I take breaks throughout the day and use my vacation days. I maintain balance.
I keep setting new challenges. I build a successful career path.
Today, I am eager to tackle my personal and professional responsibilities. Boosting my morale keeps me happy and fulfilled.
Self-Reflection Questions:
1. How can I maintain high morale while working remotely?
2. What can I do to build team spirit in my workplace?
3. How does my morale affect others?
