Tag Archives: exercise

Sleeping Tips for Surviving DST

07 Thursday Mar 2019

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Didn’t it seem like only yesterday that we were setting our clocks back and excited for an extra hour of sleep? It may be hard to believe, but Sunday marks the end of Daylight Saving Time (DST.)

animal cat face close up feline

Photo by Pixabay on Pexels.com

Understandably, most of us do not look forward to the end of Daylight Savings, like we do at the beginning. According to sleep.org, the average person sleeps 40 minutes less on the night following Daylight Saving Time then they would on a typical night. Many people feel adjusted to the change by Wednesday, but other unlucky individuals may struggle for weeks.

Anyone who has experienced a rough night of sleep will likely tell you that it can have several negative impacts on the following day. To prepare for Daylight Savings, now is the perfect time to audit your regular nighttime routine. Keep these following tips in mind as you plan to spring ahead:

  • Gradually transition into the time change

Ideally, you would already be going to bed a little earlier than usual. If not, it’s not too late to get started. For the next couple of nights, make an effort to go to bed 15 to 30 minutes earlier. If you are well-rested before Saturday night, you will help minimize the effects of DST.

Remember that different people need different amounts of sleep. Make an effort to determine how much sleep you need.

  • Limit caffeine and alcohol intake

Alcohol and caffeine, which can be found in coffee, chocolate, tea and pain relievers, can disrupt your sleep. If you have trouble sleeping, avoid these stimulating substances for four to six hours before bedtime.

  • Don’t schedule nighttime workouts

Moderate exercise during the day can help you sleep better at night. When done regularly, aerobic exercise can help improve your quality of sleep, but the timing is important. For some, working out too close to bedtime can hinder sleep. Rule of thumb, if you don’t often sleep well, think about exercising earlier in the day.

  • Establish a digital curfew

When using smartphones, tablets and other electronic devices at bedtime, you are unknowingly delaying your internal clock. These devices suppress the release of melatonin and make it more difficult to fall asleep. Create a digital curfew for you and your loved ones in which you all turn off electronic devices for the night. Consider setting the limit 30 minutes to 2 hours before bed. The earlier you in the evening you power down the electronics, the better.

  • Commit to a regular sleeping schedule

Finally, for the best night’s sleep, go to bed and wake up at the same time each day (yes, even weekends.) By sticking with a schedule, you can help your body regulate its sleep pattern and maximize the hours you sleep.

Here at Lions Pride, we may not exactly be excited about losing an hour of sleep, but Daylight Saving Time means that spring is right around the corner and brighter days are ahead. Don’t forget to enjoy the changing of the season!

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19 Resolution Ideas for 2019

27 Thursday Dec 2018

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Here we are again: the last full week of the year. It’s so hard to believe that we’ve made Depositphotos_219456322_m-2015our way through another year. As we make preparations to close out 2018, many of us are likely reflecting on the past 360 days while looking to the year ahead, perhaps brainstorming new ways for self-improvement. Yes – that means resolutions.

New Year’s Resolutions have developed a bad reputation; in fact, many of us downright despise them. We can’t say that reputation is unwarranted; however. For the first few weeks of the new year, we are all bombarded with messages telling us that we are not good enough as we are, followed by pressure to make drastic changes, and burning out only weeks later – leaving us feeling bad about failure.

Call us wacky, but we think part of the reason why New Year’s Resolutions are so easy to hate is that we put too much burden on ourselves to succeed with vague, unrealistic expectations. Rather than challenging ourselves to “eat more healthy” or “get more exercise,” many of us may find success by creating less extreme, new habits.

To celebrate the beginning of a new chapter, we’ve put together a list of 19 New Year’s Resolutions to help spark inspiration for 2019 self-improvement:

  1. Read more books
  2. Be more positive
  3. Keep a journal
  4. Pick up a new hobby
  5. Take more road trips
  6. Stop procrastinating
  7. Meet new people
  8. Reduce stress
  9. Get more sleep
  10. Become more organized
  11. Drink more water
  12. Volunteer
  13. Eat more fresh fruits and vegetables
  14. Improve your financial literacy
  15. Be more grateful
  16. Watch less TV
  17. Start being more polite
  18. Take more walks
  19. Give back an organization you care about

Will you make a New Year’s Resolution – why or why not? Tell us in the comments below.

Regardless of whether or not you choose to make an official resolution, we’d like to wish a bright year ahead. Keep in mind, the New Year is merely a poetic message, we have all year to be our best selves. May 2019 be the greatest year yet.

Happy New Year from Lions Pride!

Diabetes Awareness Month

08 Thursday Nov 2018

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We have arrived at the eleventh month of the year. If we were to ask you, “What is the Strides Lions for Diabetes Awarenessfirst topic that comes to mind when you think about November?”; what would you say? More than likely, your response would include something related to Thanksgiving, football or fall, but there is one other topic that should come to mind – diabetes. November is Diabetes Awareness Month, and we think it’s time to spread the word about the growing epidemic.

Diabetes is a long-lasting disease that impacts how your body turns food into energy. According to the CDC, approximately 30.3 million American adults have diabetes, and 1 in 4 don’t even know that they have the disease. People with Type 1 or Type 2 Diabetes are at higher risk for other serious health complications including blindness, kidney problems, heart disease, stroke, high blood pressure, nerve damage and more. Unfortunately, there is no known cure for diabetes at this time, but it is treatable with healthy lifestyle changes.

Lions Club International adopted diabetes awareness at a long-term commitment back in 1984. The primary object was to reduce the number of new cases of blindness caused by diabetic retinopathy. Wisconsin Lions are always on a mission to actively support LCI’s efforts, but November is an excellent opportunity to reach an even larger audience. If you and your club are looking to make a difference in the world of diabetes awareness, here are a few project ideas, courtesy of Lions Club International:

  • Conduct a local diabetes screening – Partner with healthcare professionals to carry out the event. Organizations such as government health departments, universities, hospitals and private physicians will often agree to perform free of low-cost public screenings. Learn more about getting started.
  • Organize a Strides event in your community – A Strides event is a highly visible, family-oriented activity that combines fun with exercise. Events can include walking, dancing, cycling or running. Find out more about organizing one today.
  • Start planning a school or community garden – Spring may not be top of mind this time of year, but it’s never too early to start thinking about next season gardening. Having fruits and vegetables readily available is always a great way to encourage others to make healthy meal choices.
  • Provide your local library with an annual diabetes magazine subscription – You can find industry publications with subscriptions as low as $10 a year. Talk about an affordable way to reach all curious library visitors!
  • Create a support group for those affected with diabetes – A support group will give you a chance to educate and inform others while creating a safe space for families suffering.

World Diabetes Day is Friday, November 15. There’s never been a better time to start planning a project to increase diabetes awareness. Already working on a large service project, or don’t think there’s enough time to get one started this month? You and your club can still help spread the word. When you support Lions Pride, you can designate your gift specifically for the WLF’s Diabetes Project – ensuring funding in perpetuity. Diabetes is no match to the power of Lions. Together, we can all work to inform and educate others to help prevent and control diabetes.

 

Healthy Weight Week

19 Thursday Jan 2017

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salad-with-croutonsWe have officially entered the third week of the New Year! As any long-time Wisconsinite can attest, January can be tough. We may have started out the year with optimism, but with all of the recent ice storms, it can be difficult to keep that positivity rolling. It just so happens that this is about the time, people start to abandon their resolutions.

Enter Healthy Weight Week – an opportunity for all of us to find hope once more.

Rather than starting another unhealthy diet or outrageous exercise routine, Healthy Weight Week allows individuals to rethink their New Year’s Resolutions, and start adopting a healthy lifestyle.

The primary goal behind Healthy Weight Week is to uncover a new meaning behind the term, “healthy weight.” It’s important that we all understand that a healthy weight differs from person to person, and is dependent on several different factors including height, bone density, body type and body composition. Now is the perfect time for all of us to determine an individual weight goal. Here’s how you can celebrate throughout the week from UC Irvine:

  • Be active in your own way

Find an activity that you enjoy partaking in so you can include it in your daily routine. It should come as no surprise, but when you like what you are doing, you are more likely to form a habit. Learn to focus on the pleasure of the activity and all of the health benefits involved.

  • Add all five food group in your daily diet

When meal planning, choose balance, variety and moderation. Include all five food groups every day: bread and grains, fruits, vegetables and meat. Although, it may be tough, just remember that all foods can fit into your lifestyle! (Remember, the sole purpose of this week is to adopt a healthy way of life, if including all five food groups sounds overwhelming, start with two to three, and make your way up.)

  • Relax and learn how to remove stress from your life

We don’t need to tell you that high levels of stress can have dangerous repercussions on your life so now is always a great time to take control. Make time for daily 15-minute relaxation sessions or simply empty your mind and let your body go limp for 30-second relaxation breaks throughout the day. By adopting a philosophy of flexibility, relaxing and going with the flow, you’ll be able to tackle the burdens of everyday stress.

  • Rediscover normal eating

Due to the normal hustle and bustle of everyday life, many of us are left overindulging and eating at irregular times. Break that habit by eating the three recommended meals of the day, snacking when hungry and then subsequently stopping when full.

Although none of these mentioned habits might not seem like large commitments, they are just enough to help us start living a healthier lifestyle. Remember, that small changes create big results.

Happy Healthy Weight Week from Lions Pride!

New Year, New Resolutions

29 Thursday Dec 2016

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Wow! Can you believe it? We’ve reached the final days of the year. 2016 is coming to an end, and by this time next week, we will only have written 3 out of 365 pages of our new chapter.

most-popular-resolutions

If you’re like many of us, you’ve likely already been thinking about all of the good memories that the last year holds and ideas for changes or improvements in the New Year. According to the University of Scranton, Journal of Clinical Psychology, approximately 45 percent of Americans usually make New Year’s Resolutions. And this year’s top resolution is to enjoy life to the fullest. (GO Banking Rates)

Although we love the idea of more Americans trying to make the most out of life, we think the resolution itself may be a little too generic to be attainable. If you recall, the best way to achieve any goal is to break it down into smaller manageable chunks, so we think it might be best to divvy up this particular resolution into smaller goals such as the following:

  • Exercising on a more regular basis

By adopting a healthy exercise routine, you have the opportunity to enjoy life to the fullest by extending it! We’re sure we don’t have to tell you all of the benefits, but the highlights include controlling your weight, preventing several health conditions and improving your mood.

  • Start a new hobby

“Having a hobby is not just a way to pass the time; it can also improve the quality of your life.” Although hobbies can sometimes be known as luxuries, they are actually a fantastic way to keep your mind active while giving you a break. (A break with purpose!) If you’re searching for a new hobby, browse through these 16 options that will improve your quality of life.

  • Give back to an organization that you care about

As you know, charitable giving can help reduce your tax burden, but there is also a slew of other benefits including more feelings of happiness, reducing stress and protecting local community programs. In our opinion, one of the greatest reasons for giving back is improved life satisfaction, which would also fit right into the New Year’s resolution to enjoy life to the fullest.

Although we’re sad to see 2016, we’re excited to see what the next year holds. What do you hope to accomplish in the New Year?

Whether you set a New Year’s resolution, or prefer to take unofficial steps to self-improvement, Lions Pride wishes you much success in 2017. Remember that you can accomplish anything you set your mind to. Happy New Year!

Make a Difference Day 2016

20 Thursday Oct 2016

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The weekend is coming! Typically, Saturdays are mlk-jrgreat days to sleep in, get caught up on laundry and relaxing; we hope you also consider adding community service to part of your weekend agenda.

This Saturday is Make a Difference Day 2016, a day for volunteers to come together to improve the lives of others. Although the national day of service is only two short days away, there is still time to make a difference in your community. Here are a few ideas to get you started:

  • Pick up garbage at your local park, school or walking trail.
  • Write thank you notes to members of the military.
  • Work with neighbors to collect food for your local food pantry.
  • Donate used glasses to the Eyeglasses Recycling Center.
  • Help a friend by raking their yard or completing another difficult household task.
  • Visit residents at a local assisted living or nursing home. (Be sure to coordinate with the staff ahead of time.)
  • Start a neighborhood walking or exercise group
  • Plan a future service project that may require more time to create and implement.

Remember, you have the power to make a positive impact in your community – no matter how great or small. How do you plan to serve?

Happy Make a Difference Day from Lions Pride!

Stick to Your New Year’s Resolution in 2016

31 Thursday Dec 2015

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Today marks the 365th day Happy New Yearof the year. You know what the means – it’s time to turn over a new leaf and find ways to improve yourself in the year ahead. Yes, we are talking about New Year’s Resolutions.

Approximately 40 to 45 percent of American adults make one of more resolutions each year, but how many of those actually stick by what they say? A study has found that:

  • Past the first week, 75 percent of resolution-makers are still going strong.
  • Past two weeks, the number drops slightly to 71 percent.
  • After one month, resolutions kept drops again to 64 percent.
  • Finally, after six months, only 46 percent of the original resolutions are maintained.

In other words, only half of all resolutions made in January continue until the end of June. Simply stating that you hope to improve isn’t enough to make the change. In 2016, keep your resolution by following these tips:

  1. Write down your goals

    Those who write down their goals on a piece of paper are much more likely to succeed versus those who do not. Why? Because writing down your goal forces you to brainstorm an action plan and motivate you to take action. Learn more about the advantages of committing your goals to writing.

  2. Make one change at a time

    The New Year inspires us all to want to make big changes. Self-improvement is always great; however, deciding to change too many bad habits at once can be overwhelming. If you resolve to stop smoking, start exercising and eat healthier, you are putting a lot of pressure on yourself. Instead, decide to focus on one resolution and work up to the others.

  3. Tell a friend or family

    Talking to friends about your goals is an excellent way to build accountability. If you are working to spend more time with family in 2016, tell your family! There’s no doubt that they will hold you responsible for keeping your resolution. If possible, find a friend who shares your resolution and motivate one another. (Don’t worry; we’re not expecting you to share with all of your Facebook friends.)

  4. Take small steps

    Resolutions are always challenging, but they are even more difficult when all you have is a large and seemingly impossible goal. Saying, “This year, I want to give more to my favorite charity” could mean writing a large check next December or it could mean making small donations throughout the year. Yes, you will accomplish the same objective, but which one are you more likely to notice?

    Did you know that giving to Lions Pride is simpler than you can imagine? Many Pride supporters choose to simplify their giving by automating their monthly gift. Find out how you can automate your donation.

Remember that all improvements start with a decision to make a change. Make 2016 the year that you change your life for the better. We know you can do it!

There’s no question that 2015 was a spectacular year, but we’re ready to see what the New Year has in store for us. The Lions Pride office will be closed for the remainder of the week. Have a safe and enjoyable New Year’s Eve. See in 2016!

 

National Braille Literacy Month

08 Thursday Jan 2015

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Part of Lions Camp Braille Library

Part of Lions Camp Braille Library

What is the first thought that comes to mind when you think about the month of January? You probably think about the New Year and resolutions, exercise, and healthy eating, but did you know that January is also is National Braille Literacy Month?

As you already know, Lions Pride is dedicated to preserving, protecting and providing for Lions Camp, which serves both children and adults with special needs, including blindness.

What you might not know is Lions Camp has a fairly large Braille Library for its campers to utilize. Denise Rocha from LPEF spoke with Jamie Jannusch, Lions Camp’s Assistant Camp Director this week. Jamie showed Denise the bookshelves full of Braille books including the Lord of the Rings and Harry Potter series. “I was surprised by how big and thick the books were, it looks like it takes several volumes to make up even one book,” said Denise.

When asked who uses the books more, Jamie told Denise the books get much more use during the week we serve adult blind and visually impaired campers in comparison to the weeks we serve children.

In addition to the books, Denise told us she learned Lions Camp also has a Perkins

Perkins Brailler at Lions Camp

Perkins Brailler at Lions Camp

Brailler which is a machine similar to a typewriter, but instead of letters, it punches the Braille alphabet into the paper.

Now that you have learned all that, you can certainly understand why National Braille Literacy Month is near and dear to our hearts.

The Braille code has been around for quite some time. Louis Braille first developed the system at age 15 in 1824. It was introduced to the United States in 1869, but not adopted into the Standard English code until 1932. From that time until the early 1960s, many blind children were taught to read and write using Braille.

Unfortunately, after 1965, the literacy rate drastically declined. According to the American Printing House for the Blind, in 2014, there were 60,393 blind children. Of those students, only 8.5 percent (5,147 students) were Braille readers. The majority of those students were actually categorized as non-readers at 34.8 percent.

Many factors have contributed to the declining Braille literacy rate. The first was the passing of the Rehabilitation Act of 1973. Thousands of children became enrolled in public schools rather than specialized school for the blind. The problem; however, is the fact that many of those schools cannot afford to hire or train Braille teachers. The second factor is the misconception that audio books and talking computers are a comparable substitute for Braille.

Success in life is dependent on literacy. Did you know that the unemployment rate is especially high for individuals who are blind at 70 percent? A point well worth mentioning; however, is the fact that 90 percent of blind people are Braille readers. Learn more about the Braille Literacy Crisis here in America and don’t be afraid to share the facts.

Thank you for reading this week’s Lions Pride Endowment Fund blog. For more information and fun, follow us on Facebook.

Help us continue to be “Today’s Help, Tomorrow’s Hope” for Wisconsin Lions Camp and all the WLF statewide projects by making a donation today.

Sources:

https://nfb.org/blindness-statistics

http://www1.lvib.org/2012/01/09/january-is-braille-literacy-month-2/

http://blog.ncpad.org/2012/01/20/15-facts-to-share-during-braille-literacy-month/

5 Things to Do Now That Kids are Back to School

04 Thursday Sep 2014

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Although summer is always fun, we know parents all around the country give a joint sigh of relief when it’s time for the kids to go back to school. It’s time for parents everywhere to get back in the routine and enjoy a little more free time with these fun ideas:

  1. Get some peace and quietPeace & Quet

Do you hear that? It’s the sound of silence. Although this sound may bring you worry when children are around, today and for months to come, it should bring you joy. Use those quiet moments, doing things you enjoy most whether it’s reading a book or having a nice cup of coffee.

  1. Go shopping – for yourself

We all know that shopping with children can be a challenge. But now, the kids have been taken care of – they have already gotten their new Saleclothes and school supplies. Now it’s time to think about you. Take a trip to the mall and buy that purse you’ve been eyeing up. You deserve it!

  1. Take a quick nap

Summertime can be mentally demanding for parents. Start to catch up on those long days with a quick nap. A short nap (20 to 30 minutes) has wonderful benefits for your mind and body. Remember, no one is judging you!

  1. Get organized

With children away for the majority of the day, you will find yourself not tripping over as many toys as you are used to. Take that time to put everything back in its place. Avoid overwhelm by doing one room at a time.

  1. Exercise your cares away

When kids are around, it is next to impossible to find time to exercise. Don’t worry, you spent the summer taking trips and chasing kids, we’re sure you burned plenty of calories! But now, it’s time to take a more planned approach with your favorite workout routine.

What do you plan to do now that the kids are back to school? We hope everyone is enjoying a great, first week back!