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Fitness Wisdom: Spring Resolutions II

By WTOP Staff

Fitness Wisdom

Editor’s Note: This column is sponsored by FitnessWise (4801-B Montgomery Lane). Visit their Facebook page for more.

So it looks like spring is here to stay. And hopefully you have started that Spring Health Fitness Resolutions that we talked about in our last column. It included our first five tips for getting started as the season changes.

Now that you have found or restarted a fitness activity, got the right gear, set some S.M.A.R.T. goals and started changing your nutrition, let’s keep it going with five more tips that will get you to your goal by July 4…

6. GET STRONGER – In life and in sport, there are few activities that improving your strength won’t help. Think how much easier it would be to lift your child, grandchild, or favorite pet if you practiced lifting odd objects on a regular basis.

Or imagine how running or biking up a hill wouldn’t leave you as winded if your legs could produce more power. Or perhaps your shoulder or elbow would feel better on your tennis serve if the muscles in your core and the back of your shoulder were strong enough to control the force of your arm and racquet traveling at high velocity.

Plus, strong is sexy. I have yet to see someone who possesses true strength who doesn’t look good. Think athletes, dancers, martial artists, gymnasts, rock climbers, and more. Using your muscles to exert force does this funny thing to the body which involves building muscle and burning fat.

But real, functional strength isn’t just about looking good.  Strength that will improve your life and allow you to do things better and without pain is about training the right muscles to produce the right force at the right time, and in the right direction.

More than likely, this will not be accomplished by sitting on the various machines and using one muscle to move a stack of weights up and down while you talk to your best friend or read a magazine article.

Getting truly stronger requires effort, focus, and guidance. First, you need to know what is weak and needs to be strengthened. This is where getting some sort of evaluation comes into play. Then you need to figure out what exercises, weights, reps and rest periods are appropriate for you to strengthen the right muscles for the task that you want to do. This is all in the realm of the personal trainer. I happen to know a couple of good ones!

7. GET HELP – Speaking of trainers, be sure to seek the help of people knowledgeable in your Spring Resolution activity or endeavor. Things are always more enjoyable when you know what you’re doing.

Not to mention, you will be less likely to hurt yourself if you have proper guidance. Find a Coach. Take a lesson. Do a weekend workshop. Get online and find a chat room, Facebook group, or message board. You’d be surprised how much people are willing to help you out if you want to get better at something.

8. R & R – With all of this new activity that you’re doing, be sure to let your body rest and recover. This is how you prevent injuries, get stronger and prevent getting burnt out. Be sure that you have 1-3 days a week that you are not doing much of anything physical.

That doesn’t mean to lay on the couch all day watching a “Game of Thrones” marathon while eating Cheetos. You can still rest “actively.” Go for a walk or hike with a friend and periodically stop to stretch those muscles that might be sore from your league kickball game. Take a yoga class (if yoga is not your primary form of exercise). Discover the benefits of self-myofascial release (those Styrofoam cylinders you see people rolling around on at the gym). Eat right. Stay hydrated. Sleep.

9. REAP THE REWARDS – So we touched on this when you developed your S.M.A.R.T. goal.  When you reach your goal, celebrate it.

Maybe you signed up for a bike race at the beach. Or maybe your goal involved being able to climb or hike a mountain. Or maybe it was being able to fit into THAT DRESS for your high school or college reunion. Whatever your goal is, reward yourself when you get there.

Spend a couple of extra days at the beach after the bike ride. Bring a bottle of wine, have a picnic and camp out and enjoy the view at the top of the mountain. Dance with the guy or girl who wouldn’t give you the time of day in high school, but now can’t stop staring because he or she knows (and you know) that you look good.

Enjoy it. You deserve it.

10. RESET AND RE-FOCUS – So you reached your goal. Now what?

Set a new one! Try a new or different recreational activity or sport. Sign up for another race. Join a more challenging league. Take that intermediate or advanced level class.

Strive to challenge yourself. Do what you or others don’t think you can do. Keep reaching. Don’t settle. Grow.

We hope that this piece has given you some inspiration and direction to start or renew your Spring Resolutions.

Be sure to keep up with the Mind Body Studio at FitnessWise on Facebook for the latest exercise and nutrition tips.

Community discussion guidelines: Our sponsored columns are written by members of the local business community. While we encourage a robust and open discussion, we ask that all reviews of the businesses — good or bad — be directed to another venue, like Yelp. The comments section is intended for a conversation about the topic of the article.

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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