Motivational Monthly (Hedash)

Elevanth Hour for Dell

Ramos the Comeback Kid 5 Lessons on the way you should Combating the Winter Blues treat people

Table of Contents Letter to the Editor Ramos the Comeback Kid 7 Steps To Stay Motivated When You Aren’t Seeing Results 5 Lessons about the way you should treat people Combatting the Winter Blues

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Dear reader,

Every single day is a choice between good and evil, right and wrong… choices at their root are binary. At some point the decision comes to act or stand still.

And trust me the decision not to decide is also a decision. The decision not to act is caused by fear. The fear of what could come with pursuing that something you want or the fear of failure.

If you are not doing what makes you happy, than why does one do it? You can fail at what you don’t want so you might as well take a chance doing what you love.

Stop worrying so much. The unknown is something that you cannot control. Things that you can’t control are a waste of time and energy that could have been spent constructively building, moving forward in life with enthusiastic hearts and open minds to achieve greater resolve. Raise the bar higher. It is a noisy world and for some reason people want to see you fail.

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”Ralph Waldo EmersonHere at Motivational Monthly we believe failure just means that something better was supposed to come along.

Here you don’t lose you learn.

Be yourself. Do not become a copy; everyone was born with original unique traits, dreams that only belong to you. In all efforts we hope to arouse those dreams. Helping you to expand you horizon and pursue life’s endeavors that fulfill mind, body and soul.

Sincerely, Casey Hedash Editor- Motivational Monthly-

“With the new day comes new strength and new thoughts.”

Eleanor Roosevelt 2

Ramos the Comeback Kid

By:Casey Hedash

After taking a year to recover from a season ending shoulder injury, Evan Ramos is back wrestling for the Raiders. He is off to a hot start — recording a pin and technical fall in the first two dual meets of the season. Ramos became a dominant force on the mat going 21-6 wrestling for the Raiders at 184 pounds as a freshman, prior to getting hurt. He originally hurt his shoulder during his junior year of high school, though the labrum tear was not substantial enough to require surgery.

It came to a point during his freshman season where the shoulder kept giving out.

“I tried to push through it but it kept hurting me throughout matches. It ended up being a torn labrum plus some bone chipping.

Overall the surgery and recovery process went well and I’m excited to be back.” Ramos said.

Recovery time for a torn labrum is a six to eight months. Ramos chose to take medical redshirt sitting out the 2015 season so he had time to strengthen and rehabilitate his shoulder before returning back to action.

“Having to sit out a year was rough mentally but I think it was the best decision for the recovery of my shoulder. I was happy last season seeing my teammates and brother achieve success.

At the same time it was tough because I think it is a very real thing for me to become an All-American. Last season was the first time in my athletic career that I have had to sit out a season.”

Ethan Ramos, the older twin by a few minutes, took a redshirt during his freshman year and stressed to his brother the importance of using it to make gains.

Raiders wrestling coach Seth Bloomquist is confident that Ramos can make a splash on

the national scene. “The goal of any coach is to keep their athletes injury free and healthy. If we can keep him healthy as the season progresses I think that Evan is capable of winning a national title.” Bloomquist said.

“This season I want to get to that next level of being a national champ, which is really the end goal,” Ramos said. Ramos knows as he moves forward through the season he must keep his strength up and work on his conditioning because the regional and national tournament are all hard fought, must win matches.

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7 Steps To Stay Motivated When You Aren’t Seeing Results 1. Stop what you’re doing

If you insist on getting back to work when you are disappointed and unmotivated, you’re likely to make the same mistakes that prevented your success. Instead, take a day or even a week off to recharge and clear your mind. In my case, I drove to the coast and went for a long walk along the beach. The energy of the crashing waves took my mind away from what had happened.

2. Keep failure in perspective

Your efforts haven’t panned out. But is your goal a lost case? Contemplate whether the failure lies in the way you’re attempting to achieve your goal rather than in the goal itself. I realized I had made costly mistakes marketing my course, but this didn’t mean that I couldn’t succeed with this or future online training programs, or that my business was doomed.

“A failure is not a loss. It’s a gain. You learn. You change. You grow.” – Michael Barata

3. Take inventory of what you have accomplished

It’s easy to forget how far you have come. Take a moment to search through old emails, documents or journals. Did you know as much as you know now? Most likely, you’ll realize that you have grown personally and professionally over time. You have probably acquired new skills and gained knowledge that position you for future success. It’s time to give yourself a pat on the back! I searched for the first course I produced, and laughed at how rudimentary it was compared to my new programs. I had grown. I had improved. As a result, I felt my confidence soar.

4. Ask for feedback

Before you take further action, reach out to those who support you, especially your mentors. Ask them for candid feedback on what they think you could do better, and listen without judging or becoming offended.

External feedback coupled with your own insights will help you pinpoint what isn’t working and will inspire you to find new ways to achieve what you desire. I was lucky to count on the members of my mastermind, who offered their ideas on what I could do better to launch my online program.

5. Create a detailed plan to change what isn’t working

When you lack results, you might feel that you have lost control of your destiny, which is a sure motivation killer. A detailed plan of action is essential to regain a feeling of control—and your motivation. I reworked my entire marketing plan, and devised more engaging ways to reach my audience. The clearer my plan 6 became, the more empowered I felt to succeed.

List every action that isn’t yielding results, and ask yourself whether you can completely elimi-nate the task or change the way you are approaching it. For example, if you are in business on your own and social media isn’t working to get new clients, either switch your efforts to another lead generation tool or change your social media

6. Execute a quick-action item

Nothing feels better than accomplishing something that will help you achieve your goal. Find a quick task that is likely to yield positive results. Your sense of accomplishment will fuel your en-thusiasm for what you do.My new marketing plan included contacting a list of possible joint-venture partners.

I reached out to most people on my list in a day, and the next day I was rewarded with my first few positive answers. I felt a renewed sense of hope in my own ability to succeed. What could you do today to build the positive momentum you need to stay motivated? Take immediate action.

“The path to success is to take massive determined action.” – Anthony Robbins 7. Celebrate small successes

No matter what little progress you make, congratulate yourself for what you have accomplished. You will feel empowered to take the next step in your plan, and if you continue celebrating your wins, you’ll create a self-perpetuating cycle of winning actions. I created an Excel log with my small successes, which I checked daily. As the success log expanded, so did my confidence and motivation.

Remain patient as you work toward your goal, and remember that undesirable results can be-come opportunities to grow and to find new, exciting ways to succeed.

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My God Wink By: Casey Hedash

After finishing up morning practice in the Huskies

wrestling room, all I had left for the rest of the day second was practice later in the day, a hot shower, food, and a couple zzz’s to recharge. Anticipation of a nap added a little more pep to my peddling down the hilly streets of Bloomsburg. My route home was altered that day by a tree hit by lighting obstructing passage along my normal route. Oblivious to the high gear as I cut back up a hill to avoid the hindrance my feet forced my mountain bike upward for the initial four or five revolutions, yet the pressure of the high gear exerted on the chain was too much for the chain snapping it.

My right foot jolted from the peddle into the chewing metal teeth of my bikes rusted sprocket. My right calf muscle looked as if I was sawing logs with a chainsaw and caught my leg with the saw. Muttering sweet sentiments to myself, I sat on the curb to utilize one of my T-shirts as a tourniquet.

Unexpectedly, a sweet, soft voice came from be an issue, I indulged myself to several oatmeal raisin over my left shoulder, “Oh honey. Do you need any cookies. (Who am I kidding I have never been able to help? I was at my sink washing dishes, and saw you fall refuse myself the luxury of an oatmeal raisin cookie.) off of your bicycle. When I saw you sit down on the Maybe not the smartest decision to accept baked goods side of the street I figured you must be hurt. Are you?” from a stranger, but with the day that I was having, I Turning, shading my eyes from the blinding June sunneeded something to take my mind off the aggravation light, I squinted to see a tiny pot-bellied, barefoot old of knowing that I would have to go to the emergency lady with naturally graying hair and oval glasses starroom. ing concerned from her porch. Shirtsleeves rolled up

While waiting for Justin to arrive, she asked her forearms, her royal blue shirt displaying splotches about my hometown, parents, siblings and if I went of white from the flour used for baking earlier that day. to the university. Having been in Bloom for only one

Quickly, I responded to her worried inquisemester after transferring from the military academy, ries, explaining that as I peddled up the hill my chain it was a breathe of fresh air to run into such hospitality. snapped, my foot slid from the pedal, producing a gash Being the genuinely sincere person she is, she offered that would need stitches. “Do you need a ride to the to allow me to keep my bike in her driveway until I was hospital?” she asked. Not wanting to inconvenience able to get it to the bike shop for a new chain. Shortly a complete stranger, I lied, “I texted my roommate after, Justin arrived in his tan Pathfinder to whisk me Justin, and he is on his way now.” I knew my roomto the hospital for a fresh set of sutures. Two hours and mate was home because he drove his car to practice, thirteen stiches later, I was out of the emergency room so I shot him a text message as the little old lady dealing with another slap in the face—my two roomheaded into her home to grab me a glass of water, as mates decided on a different living arrangement, which well as fresh oatmeal raisin cookies that were baked suited their needs, but left me shit out of luck for a place earlier that morning. Since weight would no longer 9 to stay for the fall semester.

A week later, I returned to the stranger’s home armed with a thank you card and a honey bear filled with honey from my fathers’ beehives. Unfortunately she was not home, so I spoke with her son Bob who said she was away on vacation and would return the following week. That weekend I went home to spend time with my brother, Colin, who was home from wrestling camps, and broke the news to my mother that I had no where to live for the fall semester. My mother being the insightful woman she is suggested, “Ask that lady that you met when you snapped your bike chain.

She has lived in the area for awhile; maybe she knows a good landlord or something.” Although the notion of my mother knowing best irks me, I knew she was right.

That following Wednesday when I stopped down to see if she had received my thank you gift, I planned to ask about a lead on a new housing arrangement.

Wednesday morning after practice I stopped in a second time to see if she had gotten my thank you gifts. Fortunately this time she was home, she proceed- Nana K to discuss the details of the living arrangement. ed to thank me for the honey and card inviting me in Although my parents wanted to pay some type of rent, it to sit down and talk. Margaret “Peggy” Koslosky, who I only fell on deaf ears. Nana K, the Irish saint, battled my affectionately call Nana K, told me the full story of how stubborn parents diligently until she gave into allowing she came to Bloomsburg from the even smaller town of my parents to send her money each month for groceries.

Pottsville after marrying Bob Koslosky, an art professor It wasn’t having my laundry done, the home cooked at the University of Bloomsburg for 28 years who lost meals, or a quiet, uninterrupted place to study that his fight with lung cancer. Oh could she talk. She told made my experience underneath the Koslosky roof me all about her seven children, explaining that her so special. To say the least, our family nucleus was sons Bobby and Tommy still live at home. After fifteen unique—me, 23; Nana, 77; Bobby, 59; and Tommy 52. or twenty minutes, I mustered up the courage to inquire It was the little things; Tommy waking up every mornabout housing, forcing forth the embarrassing issue of ing at 5:30 a.m., waiting for me to head out the door my estranged living situation. “Mam, would you know if to practice so he could give me a hug and a kiss on the there are any good landlords in the area?” I asked. cheek. “Love you,” he said while fighting the sleepers “The only landlord that I know in Bloomsburg is the still in his eyes. “Love you too, Big Man.” I’d reply. one we had when we first moved here. But we do have Tommy, who is on the Autism Spectrum, will tell you an extra room that we added on when my mother was his full name is Thomas Peter Joseph Anthony Koslosky in hospice. You could stay there if you wanted to,” she Big Man. He has two middle names, and Anthony is his replied. confirmation name. Big Man was his nickname growing “Really… Well how much would you want for rent each up. Tommy and I became best friends; I taught him how month?” I asked. to look up oldies songs on YouTube, eventually veering “Nothing, just live like your part of the family, and help off into watching videos of Magnavox Stereo Systems out when asked to.” from the 1960s and 1970s, videos of old parades, and reI though, man this lady must be crazy. This woman just runs from the 1970s of the Price is Right. Now it drives invited a burly, bearded, unkempt, man with tattoos intoNana and Bob crazy because once he gets on the comher home—I could have been an ex-convict. I was so puter he shuts the door and doesn’t want to be bothered. taken back by her random act of kindness; someone had Tom has the ability to tell you the month, day, year, to be playing a joke on me. Immediately, once the reality and day of the week of anything that happened to him of her offer set, in I accepted, proceeding to call my throughout his life. Good luck trying to help if you place parents with the news. My mother was astonished by the dish in the dishwasher the wrong way; he’d creep up the offer, and expressed her interest in sitting down with behind you waiting for you to turn, and rearrange the

Nana K’s seven children pictured above. plate’s position. Tommy takes care of a vast majority of the dishes, laundry, and has a very particular way he likes to do things. As a reward his mother Nana K will reward Tom with a new CD. This practice has led to the creation of his prized CD collection of 792 oldies CD’s. I am one of two who has had the privilege to count them. Bobby, the oldest Koslosky, was the older brother that I never had. Instead of constantly giving advice or handing down orders, I now had an older wiser confidant with whom I could discuss life’s trials and tribulations.

More influential at my time in the Koslosky home than either Bobby or Tommy was Nana K herself.

Conversations were always deep and lively helping to erase my pessimistic perceptions while opening me up to a whole new realm of thinking—a mantra of thinking and understanding that helped me to begin to see possibilities instead of problems, and opportunity instead of obligations. Even now that I’m at a different college, she always tries to make sure I’m taken care of. Last semester when the heat in my apartment broke, a space heater showed up in the mail the next week. There was an occasion earlier this fall where I ignored her weekly phone calls three times in a row. The guilt inside me built up so badly that I went to go see her to quell the situation. In my visit back, I saw a tapestry that had always hung in her kitchen. For some reason the Mother Teresa quote embodied on the tapestry replayed in my head the entire journey home:

“We can do no great things, only little things with great love.”

To be frank, coincidences happen to each and every one of us along our life’s journey. Our life’s roadmap inevitably produces detours guiding us to unplanned routes. Author Squire Rushnell has attempted to explain these coincidences he calls God winks, “as signposts of reassurance throughout life, like when grandma gives you a wink.”

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Elevanth Hour for Dell Football wasn’t love at first sight for Cortlin Dell.

“I was naturally drawn to basket-ball, but I realized that I didn’t have the height, and I’m way to big to be a point guard. It was watching my older brother play that I grew to love football.”

At 6 feet and 230 pounds, football was a perfect fit for Dell. Sought after by nu-merous PSAC programs, he eventually set his sights on attaining his degree in exercise science from Shippensburg and playing football at middle linebacker. Playing in 33 games over the past three seasons at middle linebacker Dell recorded 145 tackles, seven sacks and one interception.

Before the 2015 spring football game Dell tore his ACL on a routine play during practice. The injury required surgery to fix the ligament. The surgeons performed a graft of his patella tendon to replace the damaged ACL. “Waking up after surgery to a leg that just shrunk was tough. Yet everyday it was about remaining positive and trying to rebuild it.”

Taking a medical redshirt to return next season didn’t cross Dell’s mind. “The plan was to graduate and move forward after four and a half years. This was my last go around. Even if it was one play for the last game of the season.”

Overcoming surgery this offseason was a challenge.

Dell committed himself to get-ting back on the field for his senior season. His summer internship at a health center with a rehabilitation office next door allowed him to go from work to therapy for his knee. The pursuit of a progressive rehabilitation program after surgery plus the additional help of Shippensburg training staff upon returning to school ensured that he would be back on the field for his senior season.

Once back to school Dell continued to rehab, sitting out the first five games of the season waiting to be medically cleared to play. During this period the mental games began.

“Not being able to practice and not being able to play messes with your mind. You just have to continue to remain positive and gain a little bit more confidence each day based on what you can do.”

During the recovery process, Dell spent countless hours in the film room preparing for the day he would be back. “Film is king. I know that I will be a step or two behind until I get back into the swing of things. Yet I can do a lot to mentally visualize and prepare for teams down the road with watching film now.”

Finally Oct. 10 against Lock Haven Dell made his return to the field making two tackles and a sack. Cornerback Kevin Taylor II notes that it isn’t just the defense that has benefited from the seasoned veteran’s return to the lineup. “Since Cortlin has been back the level of intensity has gone up noticeably. From the leadership stand point; he’s a role model an example of how we need to play every play. He expects nothing less than 100% from all of us, because we get it from him.”

The following week of homecoming versus West Chester, a must win game for the Red Raiders to make the playoffs. He reassumed his role as starting middle linebacker making nine tackles, a sack and an intercep-

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tion. For his performance Dell was named the PSAC Eastern Division defensive player of the week. The win over West Chester moved the Raiders to 5-2 and kept them in the running for the PSAC championship, “I’ve still got a lot of stuff to work on. I’m the stranger out there who has to get in the flow of working with the rest of my teammates.”

“Cortlin is a leader. Having him back lets everyone fall back into their original roles amongst the line backing core. His will to get back this season is a testament to his heart and the spirit he brings to the defense.”

Defensive coordinator Mike Burkett.

Dell has his sights set high for the rest of the Raiders season, “We want to win the Eastern division and gain a spot in the PSAC championship. I know it is a cliché: take it one game at a time but that is what we must do.”

Focusing on what you can change is a lesson that Dell will take with him. As the season comes to an end and commencement nears Dell will move forward in pursuit of his masters. Waiting to hear back from numerous graduate schools and not knowing where you are going has been stressful. Yet Dell is choosing to focus on what he can change and not take a moment of football for granted. The love he almost lost.

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5 Lessons about: the way you should treat people 1 - First Important Lesson - Cleaning Lady.

During my second month of college, our professor gave us a pop quiz. I was a conscientious student And had breezed through the questions until I read the last one: “What is the first name of the woman who cleans the school?”

Surely this was some kind of joke. I had seen the Cleaning woman several times. She was tall, Dark-haired and in her 50’s, but how would I know her name?

I handed in my paper, leaving the last question Blank. Just before class ended, one student asked if The last question would count toward our quiz grade.

“Absolutely, “ said the professor.. “In your careers, You will meet many people. All are significant.. They Deserve your attention and care, even if all you do Is smile and say “hello..”

I’ve never forgotten that lesson.. I also learned her Name was Dorothy.

2.- Second Important Lesson - Pickup in the Rain

She seemed to be in a big hurry, but wrote down his Address and thanked him. Seven days went by and a Knock came on the man’s door. To his surprise, a Giant console color TV was delivered to his home.

A special note was attached. It read: “Thank you so much for assisting me on the highway The other night. The rain drenched not only my Clothes, but also my spirits. Then you came along.

Because of you, I was able to make it to my dying Husband’s’ bedside just before he passed away... God Bless you for helping me and unselfishly serving others.”

Sincerely, Mrs. Nat King Cole.

3 - Third Important Lesson - Always remember those Who serve.

In the days when an ice cream sundae cost much less, A 10-year-old boy entered a hotel coffee shop and Sat at a table. A waitress put a glass of water in front of him.

“How much is an ice cream sundae?” he asked.

“Fifty cents,” replied the waitress.

The little boy pulled his hand out of his pocket and Studied the coins in it.

“Well, how much is a plain dish of ice cream?” he One night, at 11:30 p.m., an older African American inquired.

Woman was standing on the side of an Alabama highway By now more people were waiting for a table and the Trying to endure a lashing rain storm. Her car had Waitress was growing impatient..

Broken down and she desperately needed a ride.

“Thirty-five cents,” she brusquely replied.

Soaking wet, she decided to flag down the next car.

A young white man stopped to help her, generally Unheard of in those conflict-filled 1960’s. The man Took her to safety, helped her get assistance and Put her into a taxicab.

The little boy again counted his coins.

“I’ll have the plain ice cream,” he said.

The waitress brought the ice cream, put the bill on The table and walked away The boy finished the ice

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Cream, paid the cashier and left.. When the waitress Came back, she began to cry as she wiped down the Table. There, placed neatly beside the empty dish, Were two nickels and five pennies..

You see, he couldn’t have the sundae, because he had To have enough left to leave her a tip.

4 - Fourth Important Lesson. - The obstacle in Our Path.

In ancient times, a King had a boulder placed on a Roadway. Then he hid himself and watched to see if Anyone would remove the huge rock. Some of the King’s’ wealthiest merchants and courtiers came by And simply walked around it.. Many loudly blamed the King for not keeping the roads clear, but none did Anything about getting the stone out of the way.

Then a peasant came along carrying a load of Vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded. After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the King indicating that the gold was for the person who removed the boulder from the roadway. The peasant learned what many of us never understand!

miraculously survived the same disease and had developed the antibodies needed to combat the illness. The doctor explained the situation to her little brother, and asked the little boy if he would be willing to give his blood to his sister.

I saw him hesitate for only a moment before taking a deep breath and saying, “Yes I’ll do it if it will save her.” As the transfusion progressed, he lay in bed next to his sister and smiled, as we all did, seeing the color returning to her cheek. Then his face grew pale and his smile faded.

Most importantly....

“Live with no regrets, Treat people the way you want to be treated, Work like you don’t need the money, Love like you’ve never been hurt, and Dance like you do when nobody’s watching.”

Every obstacle presents an opportunity to improve our condition.

5 - Fifth Important Lesson - Giving When it Counts...

Many years ago, when I worked as a volunteer at a hospital, I got to know a little girl named Liz who was suffering from a rare & serious disease. Her only chance of recovery appeared to be a blood transfusion from her 5-year old brother, who had

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Combating the Winter Blues By: Mary Schultz

As the seasons change from summer to fall, and When the seasons begin to shift, there is a change in our from fall to winter, the days become shorter and the “biological clocks” or circadian rhythm, due to changes evenings become longer. The leaves then begin to in sunlight patterns. This causes our bodies to be out of fade from luscious green, to a dark brown, orange, or beat with our regular schedules. red, and the air becomes thin and chilly. Many peo- A sleep-related hormone called melatonin, which is seple are able to take the changing of the seasons with creted by the pineal gland in the brain, has been linked to a grain a salt; unaffected and simply enjoying the seasonal sadness as well. This hormone, which has been weather as it comes and goes. Some people, however, linked to symptoms of depression, is produced at highdo not react well to the change of season. er levels in the dark, so when the days are shorter and Many people fall victim to a sweep darker the production of this hormone of seasonal sadness; some even be- Research has shown increases. It is encouraged that if you ing diagnosed with a disease known that exposure to light, are tempted to brush your wintery as Seasonal Affective Disorder; blues off as just a “seasonal funk”, that even artificial light, or SAD for short. These wintery you reconsider and take the necessary blues generally start in the early fall suppresses the brain’s steps to keep your mood and motivaand can last up until mid-spring. tion steady throughout the year.

Generally, seasonal sadness can be secretion of melatonin. Phototherapy or bright light therapy characterized by long, drawn out episodes of depres- has been proven to combat many of the symptoms of sion, lack of energy and motivation, and unexpected seasonal sadness. Even though there haven’t been any remood swings that could strike at any time. Seasonal search findings that prove light therapy yields an antidedepression is more often seen in women and can pressant effect, light therapy has been shown to work in carry other less common symptoms such as anxiety, up to 85 percent of patients. The light therapy tool most oversleeping or not sleeping at all, lethargy, overeat- often used today is a large square of white fluorescent ing, social isolation, and significant loss of libido. lights on a metal reflector with a plastic screen.

Seasonal sadness has been linked to possibly being If a person is experiences mild symptoms of seasonal sadan effect of the seasonal light variation in humans. ness, spending time outdoors during the day or arranging

home and workplace lighting fixtures and natural window light may be helpful. Research has found that spending an hour in the winter sunlight is just as effective as spending two and a half hours in the presence of the artificial light.

An antidepressant drug may prove effective in reducing or eliminating SAD symptoms if phototherapy does not work, but there may be unwanted side effects to consider. It is important that if you or anyone you know faces any of the symptoms of seasonal sadness, that you talk to a doctor or trained professional to find out what treatment may be right for you.

Your winter woes answered Baby, it’s cold outside! But for those of us training, sans gym membership, or just yearning for some fresh air, we can’t let the chilly weather keep us from an outdoor workout. If you find your morning runs too cold, have achy joints, or just want to make it through a run without wiping out, we hear you! That’s why we asked Dr. Scott Weiss, clinical director and owner of Bodhizone Physical Therapy, your burning cold-weather workout questions. Read on below to see how you can have a successful workout no matter what the weather.

The cold weather makes my joints hurt! What stretches can I do before a workout to stop constantly feeling sore?

I’m terrified of black ice. What are some tips to avoid it?

Make sure you stay focused on the heel contact portion of the running cycle in icy conditions.

Oftentimes, we don’t think about how we are landing our feet, and if even slightly unbalanced while landing on ice, you risk falling. If you live in an especially icy area, consider trail shoes, which have a better grip.

If cold weather is making you sore, the worst thing to do is go and stretch since you’re more likely to pull a muscle or tear some cartilage. In the cold weather, the key is total body warmth. Spend a little more time warming up, by adding 5 to 10 minutes to your normal warm-up routine. Stretching while your joints are warm will then enhance flexibility and range of motion while also reducing your chance of injury.

Sometimes when I go for a run in the Winter, my toes lose feeling. Why is this happening and how can I fix it?

Most of the time numb toes are a minor circulatory or footwear issue. Try making a fist with your toes, or do some calf raises to get the blood pumping. Once you get home, be sure to elevate your feet to relieve the pressure. If tingling persists, it could be something more serious (like frostbite), and you should contact a physician.

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