Happy 40-something woman lifting weights in the park.

Top 5 Fitness Tips for People Over 40

Exercise just may be the magical key that unlocks happiness. Science tells us that exercise improves mood, fights depression, enhances quality of sleep, reduces stress and prevents disease. And according to a study published in Medicine & Science in Sports and Exercise, regular exercise can actually slow the aging process. If you are north of 40, keep your body strong and your energy up with our best exercise advice. 1. Choose something you love If you see exercise as a chore, you are less likely to experience its benefits because you probably won’t stick with it in the long-term. Find an exercise you love and you don’t have to go in search of your motivation. No one has to drag you out of bed to do something you love. Experiment until you find a type of exercise that makes you happy. The feel-good emotions can also help you stick with exercise long-term. In his book, Spark: The Revolutionary New Science of Exercise and theBrain, Dr. John Ratey, associate professor of psychiatry at Harvard, writes, “When we begin exercising, we almost immediately begin releasing dopamine, norepinephrine and serotonin. Those are all neurotransmitters that deal with feelings of reward, alertness, contentment and feelings of wellbeing.” What to do: What exercise did you love as a child? Use your answer as inspiration to find an exercise you love as an adult. Ride a bike. Go for a hike. Swim laps or try water aerobics. Take up Pilates or the newest class at your gym. 2. Strength train If making yourself exercise is a tall order, you might be immediately dismissive of strength training. However, “doing some form of strength training is mandatory as we age,” says national fitness trainer and founder of GetHealthyU Chris Freytag. “You can use dumbbells, resistance bands or your bodyweight, but muscle is the best way to rev up your metabolism as you age, and it’s something you have control over,” Chris says. “Muscle tissue can burn three to five times more calories than fat does. So the more muscle you have, the more calories you will burn, even while sitting,” Chris explains. Strength training also slows bone and muscle loss as you age and keeps your body strong for everyday activities like taking the stairs and gardening. “As people age, there needs to be a stronger emphasis on functional movement and activities that are performed in daily life, such as squatting and pushing doors open,” says Mary Edwards, MS, director of fitness and a professional fitness trainer at Cooper Fitness Center. “Strength training helps increase muscle strength in the limbs and core, which are most important as people age. American College of Sports Medicine recommends strength training, especially for those ages 56 and up as important for maintaining functional movement, balance and power.” You don’t need to invest much time with strength training to see results. What to do: “Working with weights or your body weight for as little as 20 minutes for two to three days a week can crank up your resting metabolic rate over time,” Chris says. If you are using your body weight, try pushups, squats, lunges and planks. 3. Mix it up If you love to jog or love to run, you might just want to stick to your favorite workout day in and day out, but your body needs a mix of cardio (for your cardiovascular health) and weight training (for your body’s strength). Founder and chairman at Cooper Aerobics Center and practicing preventative physician, Dr. Kenneth H. Cooper prescribes the following ratio of aerobic training vs. strength training for maximum health benefits as we age: If you’re 40 years old or younger, devote 80 percent of your workout time to aerobic training and 20 percent to strength training. If you’re 41 to 50 years old, shift to 70 percent aerobic and 30 percent strength work. If you’re 51 to 60, do 60 percent aerobic exercise and 40 percent strength training. After you pass 60, divide your workout time more evenly between the two strategies – while still giving an edge to aerobic exercise, which provides the most health benefits: 55 percent aerobic work and 45 percent strength work. What to do: Sometimes people are intimidated by the weight rooms or weight machines at gyms. You can strength train using your own body weight by holding planks, doing pushups and situps, wall-sits, lunges and squats. Or buy some hand weights and do some workouts at home. There are lots of online workouts both free and subscription-based. 4. Set a goal and track your progress Write down the workouts you do on a calendar you see daily. Seeing your efforts in writing (or on your phone) gives you a boost and a sense of accomplishment. As happiness expert Shawn Achor says, “Happiness is the joy you feel striving toward your potential.” Use what you’ve done to fuel your motivation to do more. A goal can be a powerful reminder to exercise consistently. What to do: Set a goal that holds you accountable. Maybe it’s signing up for a race, a desire to see muscle tone in the mirror, or working out a certain number of times per week. Keep going until you reach that goal. 5. Stretch “After age 30, we start losing elasticity in our tendons and ligaments, making them tight,” Mary says. “As we age, stretching helps us maintain a good range of motion in the muscles, allowing joints to operate at normal functionality so they’re not limited.” What to do: Make it a practice to stretch regularly when your body is already warmed up. American College of Sports Medicine recommends stretching muscles surrounding major joints two to three times per week, while holding each stretch for 60 seconds. The best advice from all the experts? Keep moving. “As people age, the body changes and injury can occur, so dysfunction can creep in, Mary says. “Focus on what you can do, not what your limitations are.” Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO ofTheMediaConcierge.net.
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Noah Galloway

Noah Galloway Is Living With No Excuses

Some people will bump up against a minor obstacle and find it overwhelming, while others can survive horrific circumstances and embrace life in the aftermath with incredible courage and fierce determination. Noah Galloway is firmly in the second camp. A member of the Army’s 101st Airborne Division, Noah was three months into his second tour of duty during Operation Iraqi Freedom in December 2005 when he was severely injured by an improvised explosive device (IED). He lost his left arm above the elbow and his left leg above the knee; his right leg and jaw were badlyinjured. Having fought his way back from both the physical and mental wounds he sustained, the father of three is now a personal trainer, model and motivational speaker. Noah stars on Fox TV’s American Grit, where he and three other veterans lead teams competing in a series of challenges modeled after military training exercises. “I love working with people, so that excited me, and it’s been absolutely amazing,” he says. He also garnered national attention for his inspiring performances on season 20 of ABC’s Dancing with the Stars, where he finished third with professional dance partner Sharna Burgess. “I’m always pushing people to take on challenges with no excuses,” Noah says, “and I can’t think of anything more challenging than dancing in front of 15 million people on television. So I thought, ‘If I’m going to talk the talk, I better walk the walk.’ ” Connections count Still, the role he relishes most in life is being a dad to sons Colston, 11, and Jack, 8, and 6-year-old daughter Rian—tossing a Frisbee, going fishing or just hanging outdoors. Jack recently had an assignment at school to write a report on an influential figure and present it as that person. “They were all lined up in the hallway and they gave their little speech,” Noah says. “Some were presidents. One was Elvis Presley. My son chose to be Noah Galloway. It’s choking me up just talking about it. When I walked into the hallway and saw him, it was everything I could do not to cry. If my 15 minutes are up, and nobody ever wants to talk to me again, that’s  ne as long as I’ve done right by my kids.” Noah says his children continue to motivate him to try new things and are his greatest joy in life. “I think of them first in every decision I make, and I make sure that whatever I’m doing is going to benefit them in some way. No matter what a bad day I’m having, one of them is going to say or do something that is going to cheer me up.” He adds that the relationship he has with them is stronger because of what he’s been through. Finding purpose “When I woke up in the hospital I was unaware what had happened,” the 34-year-old recalls of that Christmas Eve 11 years ago. “My parents were walking into the room. I saw them and knew that I was somewhere safe or they would not be there. I had no idea what condition I was in, and it was my mom who told me that I had lost my arm and my leg.” The Birmingham, Alabama, native enlisted in the Army after Sept. 11, 2001, wanting to serve his country. Noah has no regrets about that decision, but after he was injured he struggled with depression. His first marriage crumbled, and he spent a lot of time smoking, drinking and sleeping. His second marriage also ended. “I went through a couple years of depression. I felt like I had no purpose,” he says. “I never regretted going into the military or what happened to me. [I was] a little upset I lost two limbs, but I think what terrified me was the future. “I didn’t know what it was. I like making sure I’m taking care of others, and I thought if I was injured, I couldn’t do that. Once I realized I still needed to be a father to my children, then I had purpose again. I found that even with my injury, I wanted to help other people; I get that from my mom. Once I got that sense of purpose back, my life turned back around. Everything has just gotten better and better with each day.” Noah emphasizes that you don’t have to lose two of your limbs to experience depression. “It is real,” he says. “The mind is a very complex organ. If I break my leg, I’d go to the doctor. It baffles me that here it is 2016 and it’s not completely socially acceptable for someone to go to a psychiatrist or psychologist.” Noah’s parents also gave him a positive foundation and were great examples of how to flourish despite life’s many challenges. He acknowledges that his dad’s life helped prepare him for his circumstances. “My father has one arm. When he was 18, he worked in a plant and lost his arm,” Noah says. “I’ve never seen him with two hands. He doesn’t wear a prosthetic and he’s done construction my entire life, so I learned there’s no reason you can’t do something. My father just kept driving on even with an injury that could have stopped someone else, and he took on manual labor. He didn’t want to sit in an office at a desk. Seeing all that growing up definitely played a huge part in who I am today.” Walking the walk Noah created the No Excuses Charitable Fund to raise money and awareness for causes dear to his heart—Operation Enduring Warrior, the YMCA in Alabaster, Alabama, and Homes for Our Troops, which provides specially adapted homes for injured veterans. “Since my injury, I have worked with so many different organizations and people who have been so supportive of me,” he says. “I don’t think it’s right to go up the ladder alone. You take as many people as you can with you, and so many people have been there for me. I wanted to do something that was giving back. “Life isn’t going to be perfect and things are going to happen,” Noah says. “But when you figure out how to work around those things, it actually makes life more enjoyable. You learn, and that’s what life is about.” Noah Galloway’s book, Living With No Excuses: The Remarkable Rebirth of an American Soldier, was published in August by Hachette Book Group.
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Smiling, attractive dark-haired woman looking straight into the camera.

How Well Do You Love Yourself?

Few of us will forget our adolescent years. The emotional meltdowns, the deep friendships, the risks we took, the first love, that first kiss…. Adolescence is a vivid time when your budding sense of self begins to emerge. You learn to express your own ideas and discover your unique identity as your brain laboriously integrates its many parts into a coherent whole. This process doesn’t happen overnight—nor does it end with the much glorified coming of age at 18. Right until your twilight years, you continue to traverse stages of adult development that allow you to grow in consciousness and change the way you relate to yourself and the world. The socialized mind But adolescence is a crucial time in development, when you navigate the critical stage of the socialized mind. That means leaving the nest of your nuclear family to become much more outwardly focused. The interpersonal relationships of your teenage years are critical. Friendships, mentors and crushes reign supreme and help you determine who you are. But since this socialized mind is heavily influenced by people and places, you must rely on your internal voice to help you maneuver through the noise of external expectations. For some, this does not come easily—an adolescent inner voice may not be that well developed, or it may have been negatively influenced already by outside input. And if that weren’t difficult enough, once your brain has painstakingly bridged together a cohesive identity, you rarely escape the destructive barbs of your own critical gaze and negative internal chatter. The formation of your 'self' Your relationship with yourself begins before you even realize it—in the verbal and non-verbal language of your primary caregivers. What you believe to be self-expression is often the expectations and inhibitions developed as a child when you made sense of your internal world through the messages you received. And when these messages are inconsistent, critical or unresponsive—as they often are—you can fail to connect to your emotional cues and to what makes you truly who you are. Instead, you reject parts of yourself you don’t like in order to find acceptance in the sticky tentacles of other people’s expectations. Instead of relying on your own judgment, and going after your deeply desired dreams, you become an eternal prisoner of the socialized mind. Your relationships with others A hollow relationship with yourself reflects in the relationships you form with others. Without a grounding belief in your own worth, you become dependent on approval and acceptance to prove your worth. Even narcissistic behaviors are often a kind of self-defense that masks a fragile sense of self-worth. Since healthy relationships are the marker of countless benefits—from physical health to finding meaning in life—you need to get back in touch with yourself. Here are three important ways to do so: 1. Listen to your body You are hardwired through millennia of evolutionary processes to avoid painful and uncomfortable feelings and emotions. But in doing so, you can become victim to those same emotions and impulses. The ability to face your fears and then rise above them comes not only from cognitive processes but also from deep within your body. The powerful vagus nerve meanders through your gut and heart and back to your brain, allowing you to have gut feeling and intuition. Body scan meditations are excellent ways to reconnect to parts of yourself you’ve dismissed—letting their wisdom find voice again. Create a regular practice that gets you back in touch with your breath and clears your mind and body. 2. Be aware of your mind The human brain is a storyteller. It is constantly looking for patterns and connecting the dots to make sense of the unpredictability and uncertainty of life. And here’s the strange part—the brain doesn’t really care if the story it crafts is painful or incorrect. All it looks for is a pattern, even if this pattern is the result of biased observations and interpretations. Which is why you need to listen to its story with non-judgment, and stay aware of where your mind may be fooling you. In this way, you can listen to the negative chatter in your mind and choose to dismiss it. You can watch your brain seek to connect dots and be aware of what it is doing but not become trapped in its game. 3. Find your North Star Your behaviors are the result of your thoughts, beliefs and emotions. When you do not step back to objectively listen to your internal chatter, you allow it to run your life. To have an alternate route in place, spend some time reflecting on how you want to show up in the world in line with your values and aspirations. Values are a guiding light during those difficult moments when you doubt yourself, feel ambivalent about decisions or worry about being unsupported and rejected and thus leave your dreams aside for one more day. Write down your most deeply held values and ask yourself if you are living according to them. If not, what can you change in your life? How might you do things differently? How can you live your life in accordance with your authentic self? Your relationship with yourself is undoubtedly the most important relationship in your life. To show up fully and shine your brightness in this world, disconnect from the constraints of approval of others and reconnect to the gifts of your inner core. For an authentic life is far above and beyond the limited life of a threatened ego. Homaira Kabir is a positive psychology coach and a cognitive behavioral therapist. She offers online courses and coaching programs to help women develop authentic beliefs in themselves, so they'reable to lead in relationships, at work and in life. Take her free quiz to find out your own level of self-worth.
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Attractive bearded man checks his social media on a laptop computer.

How Positive Is Your Online Persona?

In August 2016, Karlie Hay saw her dream of being named Miss Teen USA come true. But within hours, the 18-year-old landed in a much harsher spotlight when a series of tweets in which she used racial slurs surfaced. Karlie took responsibility for her actions and apologized, but the incident served as a reminder of something that often gets overlooked, particularly among younger users: While our digital lives may seem “virtual” and separate from our real lives, they're very much connected.And in today’s world, a casual text, Facebook comment or tweet can become a serious problem. Janell Burley Hofmann, a mother of five and author ofiRules: What Every Tech-Healthy Family Needs to Know About Selfies, Sexting, Gaming, and Growing Up became an unexpected expert in the topic three years ago when her oldest child turned 13. “He was pining for a smartphone,” says Janell, who was active in advocacy work and parenting programs at the time. “I was already seeing how technology was becoming central to a lot of conversations about family life, so I saw this as an opportunity to stop and think about what we want—not only from technology, but from life.” Before giving her son a smartphone, Janell created an 18-point contract that outlined the specifics for its use. Emphasizing such things as courtesy, respect and learning, the contract also reminded him to put down the phone and look at the real world. After writing a column about it for Huffington Post, the contract went viral. “I realized this was a global conversation,” she says, noting that the contract has since been translated into 12 languages. “All of us are part of this conversation.” Not just for kids Today, she has opened up that conversation to parents, schools, businesses and organizations. Central to Janell’s work is the idea of your “digital character,” or how you portray yourself online. It’s not just tweens and teens who are making missteps across the digital universe; adults are often just as culpable. Her message of building our digital character is designed for children and their parents alike. “Knowing how we want to appear online is a choice,” she says. “So much of the time we make comments or post things without thinking about it. But we can develop our digital character, and that can influence our relationships and who we want to be.” She suggests putting the same kind of thought into our digital well-being as we do into things like our health and nutrition. That begins with being more mindful of how (and how much) we use technology. “When we are aware of our digital habits, we can meet the needs of our real lives, whether that means learning to be fully present instead of watching our phone, or learning that we can finish a meal without answering our texts.” Digital mindfulness We also can become more aware of how the things we post or even “like” reflect who we are. Getting caught up in online rants or arguments serves no purpose and once said can live eternally in the digital space. They can cause rifts between family and friends or cause hurt feelings and anger on both sides. “It’s time to think about how we want to use our energy. And think about what it’s doing to you. If you find yourself clenching your jaw, or your heartbeat goes up and you’re getting mad, it’s probably not the best use of your energy.” Building digital character On the flipside, the digital space is also a great way to practice being your best self. Janell says looking for positive ways to interact online, such as using humor or reaching out to others with compassion, is a great way to use our time online. “It’s easy to forget sometimes that it’s not a private conversation. Think about the reach you have in your own set of [online] friends and then think about what happens if that gets shared,” she says. “Even if we put something in a private text, it can become public very quickly. Nothing is private anymore, even with privacy settings. We need to be willing to stand behind what we’re saying.” She advises using the “billboard test” before sending out a text, tweet or post: Imagine it being on a billboard outside your office, home or school. Would you still be as eager to send that thought out into the world? “You don’t need to be all sunshine and lollipops, but how we handle situations online can strengthen us in every way. If we strengthen our [character] online, we strengthen the quality of our character overall,” Janell says. Visit Janell Burley Hofmann's website to find out more about iRules and how you can promote good online character within your own family. Paula Felps is the Science Editor for Live Happy magazine.
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Master conductor Benjamin Zander.

Conductor of Joy

Some people say classical music is dying. Benjamin (Ben) Zander looks at the drop-off in listeners and drying up of public funding as an opportunity to be seized, which is pretty much the way the 77-year-old founder of the Boston Philharmonic Orchestra (BPO) views everything. “I try to live life by the philosophy that you can reinvent any story so that it’s more exciting or energizing or happy-making,” Ben says. “It’s about possibility,” he clarifies, a theme he touches on frequently in his star turns on the lecture circuit, dispensing wisdom gleaned from his nearly 50 years of coaxing orchestral musicians to reach into their souls and produce heart-rending music. He has been a four-time keynote speaker at the World Economic Forum in Davos, Switzerland, and has addressed top brass at major companies like McKinsey and Pfizer as well as for the U.S. Army. Ben’s success isn’t simply about talent or charisma, though he’s plenty charismatic. Instead, he uses novel leadership techniques that turn the traditional way of conducting on its head and give every member of the orchestra a voice, a stake in the outcome. That’s not an easy feat, since orchestral musicians are a notoriously grumpy lot (one famous Harvard study found that they rank just below prison guards in terms of career satisfaction), but Ben won’t stop until everyone around him is invested, or enrolled, as he puts it. “If the eyes of the people around you are shining, you know you’re connecting,” he says. Firing on all cylinders Ben is a master connector, as evidenced by his TED Talk—with 7,646,626 views and counting. He encourages not just his musicians but buttoned-up CEOs to access their emotions through music. To demonstrate, he leaps up from the leather-tufted chair in his living room to his 9-foot Steinway grand, a gift from his late father, a Jewish survivor from Nazi-era Germany. As he pounds out a few rousing bars from Beethoven’s “Eroica” Symphony, he practically bounces off the piano bench. “See? It’s about joy!” he exclaims. “Could it be any clearer?” Ben brims over with joy, though if you ask him how he stays so happy, he replies that happiness isn’t the whole story. “I say, ‘You’re happy? Good! What else you got?’ To me, it’s not just about being happy. It’s about full engagement, about firing on all cylinders, it’s about wow!” he explains, his body taut with a 25-year-old’s energy. As founder and conductor of the BPO as well as the Boston Philharmonic Youth Orchestra, along with numerous guest conducting stints—“I’m traveling to Spain, England, Israel and Sweden, and that’s just in a month!” he says— Ben always seems to have room for one more commitment, one more connection in his schedule. How does he fit it all in? “I tend to say ‘yes’ to everything,” he says, laughing, referring to a recent last-minute meeting with teenagers at Booker T. Washington High School in Tulsa, Oklahoma. After two students there learned that Ben was coming to the city for a concert, they wrote and invited him to speak. Ben shifted his packed calendar around to make it happen, hoping for 40 or 50 kids. “Seven hundred students showed up! I had the time of my life!” he recounts, his own eyes shining beneath bushy white eyebrows. Choosing to be happy Yet happiness hasn’t always come easily to Ben, nor to his family. “Happiness is a discipline,” he says. “I wasn’t born with a sunny personality. I’m equally prone to moodiness, but at a certain point, I discovered that my mood was my choice. It wasn’t something I had to wait for, like a sunny day.” As an example, Ben points to a small bust of his father, which rests atop the gleaming grand piano. His father came to England from Germany, and at the outbreak of World War II he was sent to an internment camp in England’s Isle of Man. “He lived with thousands of other refugees behind barbed wire,” Ben recounts. At that point, the elder Zander had lost everything—his mother, who was exterminated in the Chelmno concentration camp, plus seven other family members along with his money, his profession (as a lawyer), his home, his culture. “Yet my father looked around and said, ‘There are many intelligent people here—let’s start a university!’ ” says Ben. “There were no blackboards but there were things to talk about, and soon they were doing 40 lectures a week, right there in the camp.” You could say that this anecdote embodies Ben’s worldview. “It’s an example of how, if you are disciplined about it, you can look at anything as rich with possibility,” he says. Ben explores this principle in his best-selling book The Art of Possibility, which he co-authored with his former wife and collaborator, Rosamund “Roz” Stone Zander. The sequel, Pathways to Possibility, has just been published, and though Roz is sole author on this one, the book is peppered with “Ben” anecdotes. Time to pay attention Though now divorced, Ben and Roz are still close (she lives just down his leafy street in Cambridge, less than a mile from Harvard Square). Ben looks back on their separation, 20 years ago, as a major turning point in his life. “I’d already lost one marriage,” he says. “When you lose two, it’s time to pay attention.” By paying attention, Ben turned that separation into a new beginning. Until then, he admits that he was a typically imperious maestro, “going through life like a bull in a china shop, having a wonderful time and bashing people along the way.” When Roz expressed her dissatisfaction in the marriage, the two had what Ben calls a “transformational conversation.” That conversation led to The Art of Possibility and, for Ben, to a new way of thinking, conducting and living. “My life was successful, but in some ways, it was at the expense of my marriage, of the people around me,” Ben says. “When the marriage ended, I went from being a fool to being aware, from being narcissistic to going for having shining eyes around me,” he says. One way Ben accomplishes this is by inviting his musicians, children and adults alike, to leave notes on their stands after every rehearsal, with their thoughts on the performance, and on how everyone might do things better, including Ben himself. While this might seem like the normal kind of give and take between any leader and his team, orchestral conductors are an autocratic lot, not known for asking a musician’s opinion, much less apologizing. Ben apologizes—sometimes mid-song—and then some, routinely stepping off the podium to do a few dance steps to demonstrate a passage, or even asking a member of the orchestra to take over for a spell. These techniques, he says, keep everyone around him invested in the process. “I’ve learned that you don’t have to push people around,” Ben says. “Giving up that way of being has been a great relief.” A spark of inspiration Ben’s exuberant methods get results beyond heart-lifting music. He aims to do nothing less than to change people’s lives. “Take a look at this!” he says, reading from a letter he received from a woman who played violin in a concert he recently guest-conducted. The musician starts by detailing how she endured years of being made to feel invisible in the back row of her section. And then came Ben, who gave her the freedom to express herself with “innocent playfulness,” to look at life in a new way. “You not only gave us your imagination, your authenticity, your passion and energy, but you made it okay for us to feel the same way, to play the same way,” she wrote. “It was like giving water to someone in the desert.” “I’m using my energy so that I can create experiences like this,” he says, clearly moved. “To me, this is happiness,” he says. More than that, the letter embodies his life goal of connecting, of affecting everyone he meets, of awakening them to their own possibility. “I want to keep doing what I’m good at doing. Knowing I can make a difference—that is what gives me purpose. To get a letter like that, I mean, what could be more rewarding?” As Ben approaches 80, his reach, his capacity to change attitudes, whether of a cynical CEO or a violinist in the back row of an orchestra, is more powerful than ever. “In my master classes, I used to teach 50 students. Now, those classes are online, and 35,000 people watch them on YouTube.” Ben is also teaching conductors to conduct differently. “You have to be very careful about the words that are coming out of your mouth, whether you are a conductor, a parent, a spouse or a politician,” he says. “Years ago, I didn’t realize that I was being demeaning. But if you do things right, you get happiness, and people will flourish all around you.” Paula Derrow is a writer and editor who specializes in psychology and personal essays. She divides her time between New York City and Connecticut.
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Empty nest

Make the Best of Your Empty Nest With These Tips

“Give the ones you love wings to fly, roots to come back and reasons to stay.” –Dalai Lama My youngest child is heading off to college, and many of my friends are going through the same experience. Because I am a therapist as well as a mom, people ask my advice about how best to handle this tricky transition. It seems most Americans simply haven’t put a lot of thought into what it will be like when their nest becomes suddenly empty. Bittersweet mix of emotions Some of my friends have been downright celebratory about the imminent freedom from parental obligations; others are depressed and heartbroken—they wonder how they will carry on now that their jobs as parents have been taken away. Most parents fall somewhere in-between, with a mix of emotions. (At the negative extreme, some people feel devastated when their kids leave. They have what’s called “empty nest syndrome,” an emotional state in which a person feels depressed, lonely and filled with grief. If you find yourself feeling this badly, if it gets in the way of your normal activities, it is important to reach out for counseling and/or emotional support.) We are raising adults I like to say that we are not raising children, we are raising adults. From the early stages of life we teach our kids to walk, talk, be kind to others and find things that make them happy. We show them how to deal with anger in appropriate ways, to be respectful and so much more. As they become proficient in these areas, we take great pride and continue to teach them skills that will help them thrive and accomplish goals such as getting into college, finding a job, going out on their own and ultimately leaving the nest. All this hard work on our part and theirs culminates in what can be the greatest joy and one of our biggest heartbreaks. Yes, being an empty nester is bittersweet. On one hand we are proud to see our kids launch into the world and excited that we can actually have some fun and get some rest! On the other hand, our jobs as parents have changed and diminished, our houses are going to be quieter and we will worry about them in new and different ways. Read more: Parents: The First Role Models Here are common questions people ask me about the empty nest experience, and a few tips with each. How often should I contact my kids? Even though you will miss them and worry about them, when your kids leave home is the exact time when they may need to have a little space. It really depends on the child and what your relationship with him or her looks like. Try to adjust your interactions with your kids based on what you think they need and not just what you need. Have a conversation about what both of your needs are and figure out what works in terms of how often you will check in, and what form that will take. What are best ways to stay connected? Often kids are not up for talking on the phone, or your timing could be off from what works for them in their new situation. Sending a quick text messages is the best, most immediate way to check in. If you want to send a longer, more involved note, email works well. Send an old-fashioned care package filled with things they love and that will remind them of home. What do I do with myself in this new phase of life? Take time to experience your emotions. Grab a box of tissues and cry on the sofa, or talk to a friend who's been there and can comfort and advise you. Have fun. If you have free time, come up with new activities and hobbies, or pick up an old one. Reconnect with friends or even your spouse! Take a class and catch up on those books you’ve been meaning to read; fill your schedule with things that you enjoy doing. Rest. You worked hard, you raised an adult who is doing what he or she is supposed to be doing: leaving the nest. Take a vacation, go for long walks, sleep in. Plan for your future. Ask yourself what you want out of the next five or 10 years. If you have a partner, include him or her in that conversation. Set goals and get going on the things that will make you happy! Stacy Kaiser is a licensed psychotherapist, author, relationship expert and media personality. She is also the author of the best-selling book, How to Be a Grown Up: The Ten Secret Skills Everyone Needs to Know, and an editor-at-large for Live Happy. Stacy is a frequent guest on television programs such as Today and Good Morning America.
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Olympic Mountain Biker Lea Davison

Lea Davison Finds Meaning on the Mountain Bike

Mountain biker Lea Davison competed at her first Olympic Games in 2012 in London, and she’s on track to race again this summer in Rio. In London, she was just happy to make the team after rebounding from a serious hip injury that benched her for an entire season. “Just making it to the Olympics was a dream come true. Everyone says that, but it’s true,” says Lea, who’s 33 and from Jericho, Vermont. “To say I’m an Olympian has been my goal since I was a kid.” She, too, knew that if she was going to perform her best at the Olympics, she had to forget about all the hype—the pressure from the crowds, the media, her sponsors. “I was nervous for months beforehand, but you have to get that out of the way. On the morning of the race, I was able to be calm,” Lea says. “You try to treat it like any other race. Sure, there’s a lot of hoopla surrounding it—it’s the Olympics. But I just kept reminding myself, ‘This is just another bike race. You know how to do this.’” She ended up 11th place in women’s mountain biking and says walking into the closing ceremony alongside her American teammates was her proudest moment. “To hear the roar of the crowd was very powerful,” she says. “Seeing your country behind you and all of that support, it was just quite a moment.” Finding authentic happiness When Lea was a college student at a liberal arts school in Vermont, she took a positive psychology course. In the class, Lea, who grew up ski racing and started mountain biking competitively in high school, read Authentic Happiness by Martin Seligman, Ph.D. She learned about the three dimensions of happiness, as described in the book. First is the simplest form, which Martin calls the pleasant life—Lea describes this as “eating a Girl Scout cookie and being happy for the next 10 minutes.” The second state, called the good life, is about finding your own strengths and using them to improve your life. Lea says she found this easily when she discovered mountain biking. “You have to be present and in the moment when you’re navigating these trails and courses,” she says. The third and deepest level of happiness Martin calls the meaningful life, which is when we use our powers for the greater good. That, Lea says, took longer for her to find. Lea graduated college in 2005 and dedicated herself to a career as a professional mountain biker. In 2008, she and her sister, Sabra, decided to start a nonprofit organization called Little Bellas, which aimed to get young girls in their home state of Vermont into mountain biking. The program took off and they now have chapters nationwide to introduce girls ages 7 to 13 to the sport they love. Little Bellas is what helped Lea find her most meaningful life. “It’s worthy to go after your goals and see how far you can push yourself, but it’s essentially a very selfish pursuit. It’s all about how fast I can turn the pedals over,” she says. “But helping these young girls become themselves and figure out what they can do, that is what brings me true happiness.” “As an athlete matures, he or she begins to recognize a world that is bigger than just them,” says JasonJason Richardson, a former World Champion and Pan-Am Games gold medalist in BMX racing, who is now a psychologist working with Olympic athletes. “Even the best do not find as much meaning in just performing well in the arena when they become older and wiser. This is not to say that they are no longer competitive. It is to say that winning doesn’t have the same meaning as it did when they were a rookie.” Gaining perspective Cycling, Lea says, has provided her with many life lessons. “I could get wrapped up in all the details and be very narrow focused,” she says. “But sometimes, you have to just step back and look up from the trail and realize how beautiful this place is. You have to take in the bigger picture because there’s always something to be grateful for.” So we can’t all be Olympians, but we can watch them from afar, cheer for them as they take on the hurdles of their competition. We can take a piece of their experience and let it inspire us to live more meaningful lives. “We all should tune into the Olympics because those are the people who are taking risks and putting it all on the line,” says executive coach and author Caroline Miller. “When you see people giving it their best, you become awed and inspired. And when you’re awed, people tend to look up, figuratively and emotionally. It causes people to want to be better than they are already.”
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Anita Alvarez and Mariya Koroleva at the Rio Olympics

Two Swimmers Get in Sync at the Rio Olympics

Leading up to the Games in Brazil, synchronized swimming duet partners Anita Alvarez and Mariya Koroleva often spent 24 hours a day together. They’re in the pool training for long hours, they sleep in the same hotel room, and they have meals side by side. “We start to understand each other and we learn everything about each other,” says Anita, who at age 19 is making her Olympic debut. “It’s important to have that bond and connection not just in the pool but also outside the pool. I can’t imagine going into this intense competition without her there.” “It’s nice to have someone going through the exact same thing as you, especially in the hard times, after a long training day,” adds Mariya, 26, who competed at the 2012 Olympics with a different duet partner and placed 11th. “After you compete together and you have a good score, it’s even more exciting to be able to share it with someone. It’s not just your success.” Studies have shown that athletes who train in groups are more motivated and experience less pain than those who train alone. Plus, they’re happier. “People are happier when they’re training and celebrating their victories with other people. They need a team around them,” Executive coach Caroline Miller says. “It’s not just about getting what you want, it’s about getting what you want and celebrating with someone else.” Mariya, who was born in Russia but moved to the U.S. as a child, underwent back surgery just six months before her last Olympic appearance. She was forced to rush her recovery process in order to compete at the last Olympics and during the Games, she loaded up on pain medication to ease the throbbing in her back. But still, she says, it was worth it for that feeling of walking in the opening ceremony and knowing she had made it. “It’s important to remember nothing that you accomplish that’s great is going to be easy,” Mariya says. “If you’re having a hard time, remember that it’s supposed to be hard. You have to keep pushing through and fighting for what you want. The harder it is, the happier you’re going to be.” “There’s science behind this, too,” says Jason Richardson, a former World Champion and Pan-Am Games gold medalist in BMX racing, who is now a psychologist working with Olympic athletes. “When an athlete suffers injury or great loss and finds victory again, it’s more meaningful,” he says, “because the true win is not just in their sport, but also the internal struggle within themselves.”
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Kayaker Michal Smolen Goes With the Flow

Olympic Kayaker Michal Smolen Goes With the Flow

Elite-level athletes have mastered the art of staying calm in high-stress moments, they’ve learned to find joy even in harshly competitive situations, and they realize they perform their best when they’re at ease and relaxed. Those are skills any of us can develop. Take Michal Smolen, the professional slalom kayaker making his first Olympic appearance in Rio. When Michal slides into the seat of his kayak, the rest of the world disappears. It’s just him and the water, flowing down-river in an endless stream. Maybe his comfort in his boat comes from the fact that he’s been kayaking competitively since he was a kid. Or maybe he’s just figured out how to quiet his mind, even when the pressure is on. “It’s a matter of not letting any expectations affect me,” Michal says. “I have to leave all that behind and just tell myself that I’m doing what makes me happy. If I’m flexible, relaxed and focused, I can cancel out anything that gets in my way.” Psychologists call this “flow state,” and it’s proven to boost performance and mental focus. “In a flow state, you are completely involved in the activity and time starts flying,” says Wendy Suzuki, Ph.D., professor of neural science and psychology at New York University and author of Healthy Brain, Happy Life. “In this state, worry and ego are not engaged, and you can focus totally on the task at hand. Part of being relaxed, at ease, and having fun is finding a way to enter the flow state where focus can be fully directed at the activity.” Michal, 22, lives in Charlotte, North Carolina, where the U.S. National Whitewater Center is located. He would have been a top contender on the U.S. Men’s Kayak Team at the 2012 Olympic Games in London if a citizenship snag hadn’t gotten in the way. Michal moved to America with his family from Poland when he was 10 years old. His father, Rafal Smolen, was a member of the Polish National Kayak Team and is now a coach for the U.S. Olympic team. A life of competition Michal got into kayaking early but soon discovered he had a fear of water, and at 13, he was diagnosed with epilepsy. He put kayaking on hold, sorted out the proper medication to minimize his seizures, and he joined the swim team, hoping to conquer his water anxiety. It worked. “I wanted to be like Michael Phelps—I was very ambitious as a kid,” he says. “I started doing really well at swimming, but it wasn’t bringing me the same enjoyment as kayaking. So I switched back.” By high school, Michal was one of America’s best young slalom kayak racers, getting fourth place at the Junior World Championships at age 16. By 2012, he placed second at the Olympic trials, but he learned too late that his U.S. citizenship papers would take longer than he thought. He was devastated to sit out his first opportunity to compete at the Olympics. Finally, in February 2013, Michal officially became an American citizen. Since then, he’s been focused on this summer’s Olympic Games. In 2014, he won the Under 23 World Championships, the biggest victory of his career. Last year he became the U.S. National Champion and won a bronze medal at the World Championships and gold at the Pan-American Games, setting him up to be a favorite in Rio. Going for the joy He has no idea what to expect from his first Olympic appearance, but he says he plans on keeping a level head and not letting anything get to him. “When I’m racing that most important race of my life, I want to make sure I’m not shaking and sweating and doing all these crazy things before I’m about to go. I want to tell myself, ‘I did everything I could. I’m ready for this. I’m going to enjoy it,’” he says. “That’s what I do this for: I do it for myself and for the joy of it.” Michal has figured out something that scientists and doctors have been studying for years. Studies have shown that athletes with positive psychological states—those who are relaxed, at ease, having fun—physically perform better in competitive settings than those with negative emotions. “If an athlete’s overall sense of wellbeing and happiness is within a suitable range, they tend to perform better based on the fact that their perceived level of stress is reduced and their subjective belief is ‘I’m doing well,’” says Jason Richardson, a former World Champion and Pan-Am Games gold medalist in BMX racing, who is now a psychologist working with Olympic athletes. “Those beliefs become the driving force, as they precede the feelings and actions that ultimately bring results.” You don’t have to be an Olympian to gain something from this lesson: Enjoy yourself and you’ll do better at whatever it is you set out to do.
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Use These 4 Powerful Tools to Overcome Shame

Use These 4 Powerful Tools to Overcome Shame

When I got divorced, I felt like I had a flashing scarlet “D” on my forehead. My father mourned, asking, “What am I supposed to tell my friends?” When I went for an appointment at a new doctor’s office, they actually checked “D” on my paperwork. And dating? Forget it. I was now damaged goods. It seemed I couldn’t escape the stigma of failure tethered to my ankle. D for defective. D for defeated. D for desperate dud, doomed to damnation. I was only 26 years old, and yet I felt certain that this veil of shame would haunt me for the rest of my life. (D for dramatic?) That’s the thing about shame: It crawls through your veins, constricts your heart and leaves you curled up in a ball afraid to face the world. Unworthy of connection According to researcher Brené Brown, Ph.D., shame is “the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging—something we’ve experienced, done, or failed to do makes us unworthy of connection.” Sadly, we all experience shame, and it’s killing our happiness. Maybe you think of yourself as a lousy mother because you can’t bake, the laundry isn’t done, and you rarely make it on your kids’ field trips. Maybe you label yourself a fat, ugly loser because you haven’t lost those last 20 pounds, and now you’re avoiding the pool. Maybe you’re berating yourself for speaking up at last week’s staff meeting and now you’re dreading seeing your boss. Or maybe shame tells you that you deserve to be alone. Shame says, “I suck,” “I’m a loser,” or in the case of my divorce, “I’m a failure.” As mean as shame is, it does have a purpose. New research shows that our early ancestors adapted shame as an evolutionary advantage. Because we desperately want to belong, shame alerts us to stop a behavior that society devalues. We are social creatures, and we adopt shame as a way of keeping ourselves lovable, and part of the group. According to Dr. June Tangney, author of Shame in the Therapy Hour, shame is a “self-conscious emotion.” It forces us to self-reflect and self-evaluate. For example, growing up in the Midwest with parents who have been happily married for 50 years and grandparents who had been happily married for 68 years, I understood that divorce was for “losers.” The shame triggered by my divorce was an evolutionary response, in a sense, in order to stay safe and accepted within my family. Reaching out During my divorce, the more I called myself a failure, the more I withdrew, and the more I withdrew, the worse I felt. Finally I became desperate to find others who would understand what I was going through. I found an online message board for divorced women under 30 and began reading their stories. Eventually, I posted mine, and though I was terrified, it felt so good to connect with other women going through the same thing that I started responding to every post and eventually, I became the message board leader. I became so strong that I called my dad to heal our relationship and let him talk about his pain around the divorce. Our relationship improved. I began writing a book about young divorce and realized my marriage and divorce was a gift because it showed me that I have the courage to follow my heart, and it allowed me to understand so many women’s struggles. So here is the way to address shame: You’re not a “fat loser” and I'm not a failure. You gained weight. My marriage failed. And this distinction is important for healing, self-worth, connection and happiness. If you see yourself as the issue, you can become anxious, depressed and desolate. But when you separate yourself from a behavior or event, you isolate it as something you want to evaluate and change. The key is to turn shame on its head and use the experience for strength and courage. Allow it to be a trigger for empowerment, self-love and change. Here’s how: 1. Identify shame and diffuse it Shame likes to hide in dark, isolated corners. However, we all feel shame, we all struggle and many of us have experienced common struggles. So the key is to find someone and with whom you can speak safely about your shame with self-compassion and kindness—whether that is a friend, a therapist or an online community. Identify where you feel shame in your body. Your face may heat up, your chest may get tight or your belly may rumble. Feel the sensation of wanting to hide, but instead of doing so, lean into yourself with kindness and self-compassion. Bringing shame out of the dark diffuses it with love. 2. Learn how to cope with characteristics, behaviors and events that you find undesirable Once you know how to work with shame, you also can begin to work with your shame triggers. Get curious about your shame. What sets it off? Which (if any) of your inherent character traits cause you to feel self-loathing? Which of your life events do you keep hidden? Then ask yourself what fear is underneath the shame? What are you really afraid of? And how could you view these behaviors and events differently? With my divorce, I was afraid of being an outcast, and I had to face my inherent need for approval and perfection. So I began to work on my fear of imperfection and accept that not everyone will like or approve of me. By working to accept the triggers of shame, I became more accepting and loving with myself, keeping shame at bay. 3. Accept all of you You have shame because you are deeply embarrassed by some aspect of yourself, your situation or your behaviors. When you learn how to love your whole self—good and bad—you are able to drop judgment and shame. Each of us has parts of ourselves that we love and parts of ourselves that we dislike. A major key to happiness is to accept and love all of you. Each aspect of you has purpose—even the shadows. For example, I am more judgmental than I would like to be. While I used to be ashamed of this (and am still afraid to admit it here), it is true. My shame is that I want to be open and loving toward everyone, and instead I judge, which is a behavior I developed as a reaction against the world—in order to keep myself safe. So I can love the judgmental side of me knowing that it is trying to help. Your turn: On a piece of paper, write your favorite traits on the left side and least-favorite (shadows) on the right. Then write how each of your traits has helped you in some way. (The late Debbie Ford shares more on how to do this in her brilliant book The Dark Side of the Light Chasers.) 4. Get support Finally, as June says, shame is underlying nearly all of our struggles. If you feel alone, are afraid, fear rejection, have trouble communicating with your spouse, feel stuck in your career, are lost or are afraid of following your dreams, you may well be harboring shame. Diffusing shame can be hard to do on your own and you may need some help in getting to the root of it—and more so, flipping it into empowering action going forward. Get support in working through your shame so that you can have the happy, thriving life you desire and deserve. Listen to our podcast: 5 Steps to a More Confident You With Carin Rockind. Read more by Carin Rockind: Nothing Compares to You and Face Failure Head On With These Essential Tools. Carin Rockind is a speaker, author and coach with a Masters in Applied Positive Psychology (MAPP) from the University of Pennsylvania.
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