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NEW YEAR NEW YOU
Six new routines for a better 2021
CONTENT BY AUBREY BYRON
Every year, many of us set goals and resolutions for the new year. Feelings of optimism, ambition and ultimately, self-reflection, arise. The New Year becomes a rare opportunity to change course. But nearly as many become discouraged soon after setting their lofty aspirations. So how do you create sustainable change you can stick to? The answer is to focus on routines and set goals which revolve around our daily habits, whether it’s exercise, eating healthy or saving money. These are the places to start. And most importantly – give yourself a break. Try not to become frustrated or give up if you fail to meet a goal. Tomorrow is a new day and a great opportunity to try again. Whatever your goal, the New Year New You section is designed to give you fresh ideas on how to jump-start 2021.
1 Getting enough sleep Getting at least seven hours of sleep is one of the most important habits for good health. Several chronic diseases can be traced to lack of sleep, including Type 2 Diabetes, heart disease and depression, according to the Center for Disease Control and Prevention (CDC). Reducing screen time is one way to help ensure you get enough sleep. Some phones include sleep schedules that help reduce the urge to check notifications. Avoiding alcohol and consuming large meals before bed can also help.
2 Meal planning Whether you hope to eat healthier, lose weight or just save money, planning your meals for the week can help you achieve several of the resolutions on your list and no, you don’t have to eat the same thing all week! Having a plan for your meals helps with everything from splurging at the grocery store, overeating snack foods or ordering last-minute fast food. The key to meal planning is finding simple, go-to recipes you actually enjoy.
3 Making an exercise plan Plenty of people set the goal of exercising more and for good reason – there are many benefits than just
trying to lose weight. Getting regular exercise can help improve your quality of sleep, reduce stress and make you feel healthy and strong. However, finding an exercise routine can be difficult for many stuck at home. Try making a plan to exercise together while apart. Check to see if your local gym or yoga studio has classes available to stream. You can also video chat with friends as you participate in popular, free at-home video routines like those free from Fitness Blender, Yoga with Adriene or Dance Church.
4 Reducing stress
2020 was a ubiquitously difficult year, and unfortunately going into 2021, the global pandemic is not yet behind us. Finding ways to manage the stress of the public health and economic consequences of COVID is crucial. Making time to unwind, caring for yourself by getting plenty of sleep, nutrients and exercise are more important than ever, as is finding new ways to connect with people during social distancing. Taking a distance walk outside with a friend, calling a long-distance family member on the phone or maybe even playing a group game online like Among Us all can contribute to helping your mental and emotional well-being.
5 Getting organized One of the best ways to stick to any routine is to stay organized. Planners, phone alerts and calendars can all help with this. A bullet journal or habit tracker can help you stay on task. Whether keeping track of days you exercised or how much water you drink, this is a great way to keep yourself accountable (and maybe try out some new calligraphy or illustration art to boot!).
6 Washing your hands Hopefully your hand-washing routine was perfected in 2020, but this is a good time to remember to stay diligent! Wash your hands thoroughly after every bathroom use, every time you touch something outside your home and regularly throughout the day to keep yourself and others safe.
This content was produced by Brand Ave. Studios. The news and editorial departments of the St. Louis Post-Dispatch had no role in its creation or display. Brand Ave. Studios connects advertisers with a targeted audience through compelling content programs, from concept to production and distribution. For more information contact sales@brandavestudios.com.
SARAH GERREIN / Brand Ave. Studios content production manager · 314-340-8014, sgerrein@stltoday.com NATALIE BARBIERI / Brand Ave. Studios digital designer · 314-340-8097, nbarbieri@stltoday.com ANDREA GRIFFITH / sales director · 314-340-8011, agriffith@post-dispatch.com TERESA GRIFFIN / vice president Brand Ave. Studios · 314-340-8909, tgriffin@stltoday.com
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What to eat
before a workout to
M 1 • SUNDAY • 01.31.2021
KAREN D’SOUZA | The Mercury News
If you are turning over a new leaf in 2021 and are vowing to stick with your exercise plan, you likely already have most of the gear you need, from a kickin’ pair of athletic shoes to a shiny new eco-water bottle, but there is one crucial element you may have missed. What are you eating? Knowing what to nibble on before and after you exercise can be the difference between meeting your fitness goals and falling headlong into a tub of gelato by nightfall. The goal is to fuel your fitness, to stay energized without eating so much you upset your stomach. If you are always pushing yourself to work out when you feel pooped, it’ll be tough to stick to the plan over time. “If you haven’t eaten in a long time, your body is in a fasted state,” Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst told CNN. “Normally, your body will use glucose for fuel and begin to break down muscle glycogen to deliver the glucose your body needs for exercise. In a fasted state, the muscle glycogen will be depleted sooner. Your body will then turn to breaking down fats for the energy it needs.” But you don’t want to eat a whole cheeseburger either. As Consumer Reports advises, a snack packed with fiber-rich carbs and protein right about 30 to 60 minutes ahead of a workout is just about perfect. Think small snack, maybe around 200 calories. And tailor the food to the activity. If you are lifting weights to build your strength, go with protein, like Greek yogurt, almonds or string cheese. If you are breaking a sweat with cardio, complex carbs such as raisins or string cheese might be ideal. This may sound surprising but what you eat right after is also key to getting in shape, notes Consumer Reports. If you are trying to lose weight, you don’t want to find yourself famished by dinner time, which may lead to poor choices (pizza delivery). Instead keep your appetite in check. Nosh on a healthy post-exercise appetizer, such as apple slices with peanut butter, that keeps you going and helps replenish the body so you’re not totally wiped out. And don’t forget to rehydrate.
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New Year, fresh start A once-a-week 20-minute workout is all it takes to reach your 2021 fitness goals Sponsored content by 20 Minutes to Fitness
If you have 20 free minutes a week, you can improve your strength and fitness. That’s all it takes at 20 Minutes to Fitness, where your workout takes just one 20-minute session a week. You won’t find a more efficient way to stay fit — especially when the CDC recommends minimizing time spent in indoor public spaces. 20 Minutes to Fitness’ medically based approach can be tailored for people of all ages and fitness levels. That includes young elite athletes, adults in their 80s and even 90s — and everyone in between. Workouts are completed on MedX physical therapy equipment under a coach’s watchful eye, says Casey Breslin, physical therapist and general manager. “Our 20-minute workout delivers the same strength-building benefits as working out three times a week in a typical gym.” “My workouts mean everything to me,” explains Mary Helen Gerst, age 70, who has trained at 20 Minutes to Fitness since 2006. “They helped me recover from multiple joint surgeries and keep my core muscles strong. The adrenalin rush after my workout makes me feel on top of the world. “In addition to being good for my health, 20 Minutes to Fitness is an especially good place to train right now,” she adds. No more than five people — all
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A personal coach sanitizes your equipment, adjusts it to your strength and fitness needs and guides you safely through your workout.
masked — train at a time. Your personal coach sanitizes and sets the equipment and, from a safe social distance, guides you through the workout.
RESULTS FOR ALL People train at 20 Minutes to Fitness for many reasons. Karen Sher of Creve Coeur was concerned about maintaining bone density when she
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The 20-minute, once-a-week workout is safe for people of all ages and fitness levels.
MARK WALDMAN
DONNA WALDMAN
President, Laurie’s Shoes
Owner, Just Me Apparel & Fischer’s School Uniform
booked her first session. “That was 2007,” says Karen, 64. “I keep coming back because it works. I’m stronger. My trainer is a physical therapist who asks about my aches or pains. The atmosphere is friendly and comfortable. It’s just a terrific experience.” Steve Hersh, 51, was in a pre-diabetic stage with elevated cholesterol and blood pressure when his doctor recommended he lose weight. “I’ve joined other gyms and it never worked out,” says Steve. “I tried 20 Minutes to Fitness because a trainer makes sure you do everything properly and holds you accountable. “Also, there are no contracts to sign and the first session is free,” he says. The 20 Minutes training regimen calls for lifting weight slowly. The approach is especially efficient in building the lean muscle mass needed to support an active lifestyle, which appealed to Gina Rogers of Ladue. “After reaching 50, I was losing muscle, experiencing lower back pain and wasn’t as strong as I once was,” Gina recalls. “I’m in and out in under 30 minutes, feel strong and my back pain is gone. It works,” she says. A 3D body scanner at the studio’s
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Casey Breslin, physical therapist and general manager.
Clayton location tracks progress by measuring inches lost, muscle gained and body composition. Therapeutic massage and movement and mobility sessions that help to improve body mechanics are also available. 20 Minutes to Fitness has studios in Clayton (314-863-7836) and Chesterfield (636-536-1504) and Tampa and Sarasota, Florida. Visit 20MinutesToFitness.com for more information.
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Chairman & CEO, Midwest BankCentre
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PARAMEDICS Mehlville Fire Protection District is accepting applications for the position of
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REQUIRED: EMT-P certification through the State of Missouri MFPD will pay for CCP and other certifications Applications accepted at www.mehlvillefire.com. Applicant must include copies of required and relevant certifications and follow the instructions on the website under Hiring Opportunities. Equal Opportunity Employer.
FINANCIAL
GOALS
VICE PRESIDENT, ENTERPRISE RISK MANAGEMENT JEFFERSON CITY, MISSOURI
to shoot for in 2021 TAYLOR TEPPER
Bankrate.com
Getting control of one’s finances is a common New Year’s resolution, but many often wonder what to tackle and how to go about it. Fiscal distress often results from a lack of long-term planning. Failing to save enough for retirement — a decades-long endeavor — is the biggest financial regret among American adults, according to a Bankrate survey, followed closely by not having an adequately funded emergency savings account. Much like your physical well-being, financial health requires both good habits and a bit of luck. By setting up financial goals and working hard to accomplish them, you can focus your energy on the more meaningful parts of your life. Here are six important goals for those who want to have a healthy financial life. Get started on them this year and keep at it.
1. Maintain a top-notch FICO score You’re going to need to borrow a large sum of money at some point in your life. Want to buy a house? A car? Chances are you’re going to need to go to the bank first. The more creditworthy you appear to a financial institution, the less interest you’ll end up paying. Guarding a super prime score, generally around 740, should be an important financial goal. Most Americans fall short. The average FICO score hit an all-time high last year, reaching 700. You should aim higher. Although don’t stress over trying to get a perfect mark of 850. Life’s too short. How do you improve? Pay off all your credit card bills in full every month, on time. Use no more than 20 percent of your available credit and keep your oldest accounts going even if you don’t need them.
2. Have a 6-month emergency fund Amassing six months’ worth of spending in a highyield savings account is tough. Depending on where you live and how much you earn, you’re looking at a stash of $20,000 to $50,000. Only 39 percent of Americans would be able to pay for a $1,000 emergency with cash, according to a recent Bankrate survey. Wages have mostly stagnated since the Great Recession, and low interest rates are a headache for savers. But this is a fundamentally important step. An emergency fund is a hedge against disaster. If you were laid off, it would let you take your time picking your next role. If you got sick or the roof caved in, you wouldn’t have to go into debt. If you’re starting from scratch, place any windfall you receive into a savings account. You can even name the account “break in case of emergency.”
3. Become a 401(k) millionaire How much you need in retirement savings depends on your current standard of living, but you may face some adjustments after calling it quits. Half of all households
are at risk of spending their golden years with less spending power than they are used to, according to the Center for Retirement Research at Boston College. The old rule of thumb suggests you need eight times your final income in retirement savings (there are more detailed measures you can use, or you can hire a financial planner). Still, retirement saving is relatively straightforward. Save 10 to 15 percent of your income, including a company match in your 401(k), and invest in low-cost diversified funds. One quick and easy way is to pick a target-date fund that gets more conservative (i.e., more bonds) as you age.
4. Pay off your mortgage Even if you have a low mortgage rate — mortgage rates have been muted by historical standards since the onset of the housing crisis — owning your home outright is one of the most financially liberating steps you can take, and a sure way to save money. Let’s say you put 10 percent down on a $262,500 home with a 30-year fixed rate mortgage at 3.88 percent. You’ll end up paying $164,000 in interest alone. Taking out a 15-year loan, instead, would save around $90,000. Even if you stick with the average loan length, consider contributing extra to your monthly payment whenever possible, and join the 36 percent of mortgage-free homeowners.
5. Make a major purchase with cash Despite an improving jobs picture and stock markets ascending to new heights, Americans are struggling with savings and debt. The personal savings rate has dropped dramatically over the past few years, while the percentage of families with credit card debt jumped by nearly six percentage points to 43.9 from 2013 to 2016, according to the Federal Reserve. The average indebted household owes $5,700. The next time you need to make a big purchase, such as a family vacation or a new car, try to make it completely with cash. You’ll not only enjoy the thing you just bought, but you won’t face the anxiety that accompanies new debt. To ramp up your savings rate, automatically siphon a small percentage of your biweekly paycheck into an earmarked savings account. Saving automatically is the quickest way to build up your cache.
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6. Pay off student loans Student loans afflict people of all ages. Nearly 1 in 6 Americans have student debt, with a median amount of $17,000. If you took on loans for postgrad studies, you owe $45,000. Meanwhile senior debt has quadrupled over the past 10 years, according to the Consumer Financial Protection Bureau. If you’re already putting enough away for retirement — generally 10 percent of your pay, including any employer match — and have a fully-funded emergency fund, start working overtime to pay off your student debt. Use any raises, or your tax refund, to chip away at the mountain of debt.
GET BACK TO YOU!
2021 is the year for improving your Brain Health!
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Take the next step in your career and act on this opportunity to join the quality team of a major agricultural lending institution! FCS Financial is looking to hire a proactive, independent, driven, and enthusiastic leader with a passion for risk management. The Vice President, Enterprise Risk Management is part of the Senior Leadership Team and directs the enterprise risk management function and portfolio management functions for FCS Financial. This includes enterprise-wide risk monitoring, management, mitigation and risk reporting and processes. As the leader of the Enterprise Risk Management function, this individual works closely with the Management Risk Committee, and Senior and Executive Leadership Teams, and Board of Directors to provide strategic leadership by developing, executing and communicating enterprise risk aspects of association operations. This position requires experience in enterprise risk management, credit risk, and portfolio management. Working knowledge of state, federal and FCA regulations is preferred. Preferred office location for this position is Jefferson City, MO. All other office locations (Cameron, Chillicothe, Columbia, Farmington, Hannibal, Harrisonville, Higginsville, Joplin, Lebanon, Macon, Maryville, Mexico, Nevada, O’Fallon, Sedalia, Springfield, St. Joseph, Union, and West Plains) will be considered based on the candidates’ qualifications and needs. A bachelor’s degree in business, finance, economics or related field; 7 years of experience in enterprise risk management, credit risk, portfolio management or closely related function; and two years of supervisory experience is desired. Cover letters and resumes can be submitted through our online application system at www.myfcsfinancial.com. Additional details and instructions are available on our Careers page or by calling 573-636-7809 x1111. This position is open until filled. FCS Financial is a member of the Farm Credit System. Pre-employment background check required. EOE M/F/D/V
SERVING: KIRKWOOD, WEBSTER GROVES, CREVE COEUR, LADUE, TOWNE & COUNTRY, CHESTERFIELD, FRONTENAC, CLAYTON & SURROUNDING AREAS. CALL FOR DETAILS 1010 Old Des Peres Rd. Des Peres, MO 63131
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Convenient, accessible health services to help you start the year off right Sponsored content by Sound Health Services
Your health is important. With COVID-19 social distancing practices and quarantine warnings, many individuals have neglected routine health upkeep and health checks. While it is wise to stay home when you can during these unprecedented times, it’s important not to neglect other areas of your health and well-being. All the aches, pains or allergy symptoms you’ve fought through or ignored don’t have to continue into the new year. Take the time to see a health professional and start to create a healthier version of yourself this year.
WHAT IS SOUND HEALTH? Sound Health Services - the largest, privately owned, Otolaryngology practice in St. Louis - can help you start the new year off right and healthy. Otolaryngology is a medical specialization that deals with medical conditions concerning the head and neck. This includes ears, nose and throat (ENT), audiology, speech pathology and allergy services. Sound Health’s state-of-the-art care features services for ENT medical conditions and expert help for hearing loss, dizziness, environmental allergies, facial plastics, sinus treatment and head and neck surgery. Their care can also help detect head and neck cancer, allowing patients to seek and
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obtain cancer treatment early. These services are all available at Sound Health, with 12 offices conveniently located across the St. Louis Metro area.
DON’T DELAY CARE There’s no reason to live with chronic allergies, pain or hearing loss. Listen to your body and seek help. Sound
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Health Services is readily available to serve your health care needs. One way that Sound Health provides specialized ENT care is through their ENT Now clinic – offering walkin style, on-the-spot care. Dr. James Hartman, medical director of ENT Now, explains that it’s rare for the ENT specialty to provide this same-day service. That’s what sets ENT Now apart. “Once people have been there, they love the service,” he says. Dr. Hartman emphasized that individuals should contact a health professional for any health-related issues they may be experiencing. Left untreated, those seemingly minor health issues can turn into something worse. Sound Health can help. Sound Health has physicians, nurse practitioners, audiologists and speech pathologists at multiple locations available to care for you. They utilize highly specialized procedures with the latest medical technology to provide the best care for their patients. Qualified health professionals are able to deliver specialized ENT care for both adult and pediatric patients. In addition to ENT, audiology, speech pathology and allergy services, several of their offices are able to provide rapid
COVID-19 testing. Sound Health has provided over 15,000 COVID-19 tests to help the community. They are invested in the health of the St. Louis community, and they are here to care for you.
I WANT TO BE SEEN BY A MEDICAL PROFESSIONAL, BUT WHAT ABOUT COVID-19? Sound Health is committed to the health and safety of its patients and employees. They are taking appropriate COVID-19 precautions to minimize person-to-person interaction. Learn more about Sound Health Services at soundhealthservices.com.
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7 AREA LOCATIONS TO SERVE YOU BETTER! Butler Hill
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314-731-7555 811 Hazelwest Dr. Hazelwood, MO 63042
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CALL NOW for Consultation
Dr. Devin Bell, DO
Ozzie Smith IMAC Regeneration Center of Chesterfield
Ozzie Smith IMAC Regeneration Center of St. Peters
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Phone 314-200-4955
Phone 636-244-9871
Phone 314-962-6015
Address 13353 Olive Blvd. Chesterfield, MO 63107
Address 263 Salt Lick Rd. St. Peters, MO 63376
Address 113 W. Lockwood Ave. Webster Groves, MO 63119
Email contactus@ozziesmithcenter.com