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Take Control of Your Finances

by admin | Jan 28, 2022 | Asheville, Business, Finances, money, Women

Assessing the big picture of your personal finances can be very beneficial when making personal and financial decisions and choices.

At least once a year, consider taking stock of your assets, liabilities, and financial goals. Understanding how much money you have will help you learn how best to earn and save the amount of money you want. Consider the following tips for understanding your financial net worth.

Track What You Have

Most personal finance articles begin by asking you to track your expenses or write down your spending. However, it is more important to start with the baseline knowledge of the money and resources
you currently have.

Companies create annual reports for a reason. Whether you use Excel, Mint, or even old-fashioned pencil and paper, first list your assets. How much do you make in salary or wages? Do you own your home or rent? Do you have a vehicle? Have you started saving for retirement? Do you have any kind of cash emergency fund?

You don’t even have to list exact numbers. The idea of this exercise is simply to give you a bigger-picture idea of how much you earn and what assets you have. Knowing what you own, what your earning potential is, and how you save and invest money is what you want to learn by doing this step.

Consider Your Expenses

Don’t wear yourself out by writing down every penny you spend for a week or a month. That can become a huge chore very quickly. When you’re done doing that, mostly all you have is a list of your least consequential expenses.

If you feel you must record your expenses, focus on the big ones. What do you spend on housing, student loans, car loans, credit card debt, home or life insurance, health insurance premiums, utility bills, ongoing medical and prescription costs, and retirement contributions?

Write the list by either entering expenses as monthly costs (for premiums you pay annually; remember to divide them by 12) or as annual ones. This will give you an idea of the costs in your life that are non-negotiable. Adding up those expenses gives you a better idea of the real money that you spend each year, and how it compares to the number of your earnings and assets.

Once you understand the big numbers in your life, you should examine the more incidental numbers. Even small expenses can eventually add up to big ones. Add up what you spend on clothing, gifts, streaming services, subscriptions, food, and recreation. Once you’ve listed those expenses, go back and consider if you are engaging in smart spending. Do you fully use every subscription you have? Are there ways you can save on your transportation budget?

Make Financial Goals

Truly understanding your assets and liabilities can help you better understand your finances. Now you need to think even bigger.

Finance is not only about numbers; it is also about emotion. How do you feel about your money picture? What would you change about your income and your spending if you could? Your answers to such questions should guide the goals that you make for your money and investments.

Would you like to earn more money? Make it a goal, and consider ways you can achieve it. Write down your plans for finding a better-paying job, developing a side gig, or asking for a raise. Do you think you could
improve the way you save money? Make it a goal to investigate ways to increase your retirement contributions. Are you confused about the best ways to invest money? Plan to learn more about the stock market, bonds, or other investment methods.

You don’t have to make a specific number of goals. All you have to do is take the goals you make seriously. Making and meeting even one financial goal per year can make a huge difference over your lifetime.

Educate Yourself on Money Matters

Everyone expects to be naturally good at money but very few people are.

Being good with money is often a matter of developing good financial habits and skills. Skills require education. After investigating your finances, take some time to learn about new money terms and topics. Read some personal investing magazines or websites. Ask people you know financial questions (they don’t have to be personal). Watch a YouTube video or take an online class about learning to invest in the stock market.

The more you know about money, and specifically, your money, the better prepared you’ll be to earn, save, and use it.

Ways to Show Someone You Care About Them

by admin | Jan 28, 2022 | Asheville, Communication, Depression, Friendship, relationships

It’s important to show loved ones you care about them. Sometimes, you might imagine there’s no need because they should simply know. But, even if you’ve had a relationship with them for a long time, it’s still valuable to relay your affection. When you show you care, the bond between you strengthens and you crush any doubts that you hold them in
positive regard.

How to show someone you care:

Focus on what’s important to them

You convey your interest in someone when you focus on what’s important to them. Your attention to their likes and dislikes expresses your wish to support their happiness, and your attention suggests you find them likable.

So, if someone you care for is passionate about saving wildlife or painting, take an interest in these topics. Ask them about the plight of dwindling species or what they like to paint and why. You’ll learn more about them and show
you care.

Practice active listening

People rarely listen well to one another. They are too busy thinking about what they want to say. Or their minds wander to another subject like what they want to do later. Just as not being listened to makes people feel unloved, listening attentively helps them know you care about them.

Give people your full attention when they speak. Note their body language, what they say, and their tone of voice. Imagine what you might feel if you were in their shoes and let them speak without interrupting them.

Remember little details

Has anyone ever remembered little details about you like your favorite color or why you love your favorite movie? No doubt, if they did, it warmed your heart because you understood it meant they cared
for you.

Show you care by making a mental note of the little intrinsic things someone mentions about themselves. They may seem trivial to you, but recalling them demonstrates your affection.

Give support

Supporting someone when they need it can help them in practical and emotional ways. It can make them realize how much you care too. Knowing you are there for them when they are
at their lowest point gives them courage and shows affection.

Give someone who needs your support extra attention. Stay in contact often and ask them what you can do to help. Be available if they need your time and energy when you can, and let them know you care by being thoughtful.

Stay connected

You might not always be able to see the people you care about in person, but you can still connect. There are several ways to stay in touch. Phone them, email, or use Skype. Or join classes and carry them out together via Zoom. Don’t underestimate the power of old-fashioned snail mail, too. It’s heartening to receive a friendly letter through the post.

Show the real you

You might not have considered being your authentic
self shows you care. But people can sense when you hide essential qualities. It sends the message you don’t trust them enough to reveal the actual you.

Let people you care about see the sincere version of you so they can connect with you. Tell them when you’re upset so they can be supportive and share your hopes and dreams.

Offer spontaneous kindness

You don’t need a reason to be kind when you want to show how much you care about someone. Act with unprompted kindness now and then. Give them flowers or a potted plant “just because.” Or send an unexpected gift purchased when you were out of town for the day. Or leave an encouraging or loving note for them to find.

Spend quality time together

The amount isn’t as significant as the quality of time you spend with someone. Avoid multitasking when you’re together. Constant phone checking, for instance, signals lack of care and attention. The message is you find your phone or the people you communicate with on it more interesting. Stick with the person you’re with if you go out together too. If you meet new people,
introduce them to your companion rather than flit around the room like a lone butterfly.

Share resources

You need not always share resources with someone to show you care, but sometimes it’s fun, kind, or appropriate because that’s what people who are close do. Some resources are material such as money or food. Others are practical, like physical help, or spiritual. You can also show you care by sharing knowledge. Teaching someone skills like cooking or gardening, for example, is a valuable gift.

Give validation and acceptance

When you validate someone, you accept them as they are, and you acknowledge their views and emotions. You accept their account of what happens knowing their experience is personal and legitimate, even when yours differs.

It helps to give positive feedback too. Let people know how they affect you. If they lift your mood or help you, or you just appreciate them for being themselves, say so to demonstrate appreciation.

There are many ways to show someone you care about them. They involve giving attention and being thoughtful and generous. One of the terrific things about caring is it’s a win-win practice. When you give, you also receive. Happy hormones flood your system and your relationships blossom.

Want To Start Journaling?

by admin | Jan 28, 2022 | Asheville, Healing, Health, Positive Change

Here Are Practical Tips to Set You on Your Way

Journaling has many health benefits. It offers you an opportunity to express your thoughts, feelings, and ideas. Among other benefits, journaling helps to improve your memory and to heal you, both physically and psychologically.

Journaling can take many forms. One day you could make entries in a diary format. The next day you might draw or scribble. Then you could make a list of things for which you are thankful. All these activities are forms of journaling. The idea is to work through your emotions and record your feelings and insights. In the process, you reap physical and emotional benefits.

While there’s no right or wrong way to keep a journal, starting may be intimidating. Below are some pointers on how to start, what to expect, and how to keep journaling.

Create a writing routine

You could make it first thing in the morning or last thing in the evening. This will help you stay on track and incorporate journaling into your daily schedule. Ease yourself into journaling by keeping it simple at the beginning. Use your own style and do what feels right for you.

Write about anything

You could write about what inspires you, what bothers you, or what you enjoy. Use your journal as an outlet for releasing your emotions. You will find it easier to handle your fears, frustrations, joys, sadness, and
other emotions when you write them down.

Don’t be limited to writing, especially if you don’t enjoy writing. Draw, compose a song, or write a letter. It’s your space. Use it in your way. You might find online journaling prompts useful.

Have realistic expectations

In the beginning, don’t expect to unravel great insights into your emotions. This comes with time. Additionally, don’t expect journaling to solve all your problems. However, as you progressively get into the habit, you will learn more about yourself and how to handle your emotions.

Be judgment-free

Don’t censor yourself, don’t judge yourself or withhold self-compassion. Be free in your writing, and remember you’re writing for your eyes only. Be honest and authentic about your feelings. Express yourself creatively.

Maintaining the habit

Starting a journal is the easy part; maintaining the habit is harder. It takes self-discipline. If need be, look for help and coaching online to help you stick with the practice.

Below are some pointers to help you maintain the habit.

Start a gratitude list

Start a list of things for which you are grateful. Add to the list every day. It could be anything – you got out of bed today; you had a pleasant walk in the park. You can then expound on the list, giving details that help you to appreciate the positive things in your life. This should motivate you to write daily as you examine your feelings.

Write on a diary or calendar

Make your journal entries on a large desk calendar or a diary with large spaces. Write a sentence or a list every day. If you miss a day, it will be blank and this should motivate you to write daily.

Make a template

To nudge yourself to write, you could create a template that you use every day. Perhaps you could ask yourself a question like, “What did I do well today?” or “What made me happy today?” or “What can I do better tomorrow?” In time, you will get into the habit of writing with these questions at the back of your mind.

Final thoughts

Journaling helps to keep you in contact with your thoughts. It can improve your writing, and help you to keep a rein on your emotions. To reap the rewards, you need to be consistent and make entries daily. This means taking your journal with you everywhere you go.

Understanding the Risks of Vaginal Cancer

by admin | Dec 30, 2021 | Asheville, Health, Women, Women's Magazine

Many people have a natural reluctance to talk about gynecological issues, and that reticence can make those diseases even more dangerous and deadly. Vaginal cancer is a case in point. Many women are reluctant to discuss sensitive issues with their family doctors, and that can make the diagnosis and treatment of this serious illness that much more difficult.

Another thing that makes vaginal cancer so hard to diagnose is that it often causes no symptoms – at least in the early stages of the disease. As the tumors grow and spread, women may notice a variety of symptoms, and these signs should be brought to the attention of a doctor as soon as possible.

Some of the most common symptoms of vaginal cancer include unusual bleeding, particularly after sex or following the onset of menopause. Women may also notice a watery vaginal discharge or chronic pelvic pain. Other symptoms to watch out for include a lump or mass inside the vagina, constipation and painful urination. While these symptoms can be caused by a number of less serious conditions, they should always be brought to the attention of a medical professional.

While all women are at risk of vaginal cancer, advancing age and exposure to certain drugs can predispose certain women to the disease. Women over 60 are at higher risk for vaginal cancer, and those women should have regular pap smears and gynecological exams. Women who were exposed to the drug diethylstilbestrol, or DES, in utero are also at increased risk. DES was used throughout the 1950s to prevent miscarriages. An unfortunate side effect of this commonly used drug was an increase in the risk of vaginal cancer among women exposed to the agent before birth.

Exposure to HPV infections is another risk factor for not only vaginal cancer but cervical cancer as well. That is why it is so important for all women to have regular pap tests to look for signs of an HPV infection. A past history of cervical cancer can also increase the risk of developing vaginal cancer, so survivors need to be especially vigilant about their follow-up care.

Any woman who suspects she might have vaginal cancer should discuss those concerns with her doctor. An experienced doctor will be able to evaluate the symptoms and determine whether they are truly cause for concern. During that process, the doctor will perform a thorough physical exam and take a detailed medical history to help determine specific risk.

The doctor may also perform a thorough gynecological exam to look for lumps and other suspicious masses inside the vagina and throughout the lower abdomen. Women can also expect to undergo a pap test as part of the examination process. The doctor will then take the results of the pap test, along with the results of the physical exam, and use them to make a preliminary diagnosis. If cancer is suspected, the doctor may order a biopsy to confirm the diagnosis, followed by a course of treatment tailored to the stage of the disease and the individual patient.

Every woman is at risk from vaginal cancer, and it is up to every woman to look for signs and symptoms of this serious disease. If you suspect that you or someone you love may be suffering from vaginal cancer, the first step is to consult a doctor and undergo the examination that could save the life of you or your loved one.

Can Keeping a Food Diary Help You Lose More Weight

by admin | Dec 29, 2021 | Asheville, Food, Weight loss

If you’re looking to shed some fat, tone up, and improve your overall health and fitness, then you should be using the best cardio exercises for losing weight. While all forms of physical activity can help you break a sweat and lose weight, some are particularly effective when it comes to burning calories even in a short workout.

Even if you’re not looking to lose weight, these exercises can help you with all kinds of fitness goals, whether you’re trying to boost your energy levels or get in peak shape to compete in a sport. What’s more, there’s a suitable exercise for everyone, so whether you enjoy working out at home, at the gym, or out in nature, there’s a perfect cardio workout for you. Here are 8 of the best cardio exercises for losing weight and improving your fitness.

Running

Running is by far one of the best exercises for losing weight and boosting your fitness. Even a quick 20-minute run can help you burn hundreds of calories while enhancing your cardiovascular health and helping to tone up your thighs and calves.

The best thing about running is that you can adapt your running workouts to suit you. Those who enjoy exercising indoors can run on a treadmill whereas those who enjoy the great outdoors can run around local parks and trails. You can also go for a high-intensity run by alternating between sprinting or jogging or simply run at a
moderate pace for a longer time.

Swimming

Swimming is another one of the best cardio exercises overall. You get to use your entire body, helping you tone up your legs, arms, and core while also burning plenty of calories. Plus, even on a hot day, a swim in the pool can help you feel cool and refreshed while you work out.

Of course, you’ll need access to a pool. You might be able to find a free public pool in your area or you might need to pay for a membership to your local leisure center.
Either way, swimming for around 20 to 30 minutes a few times a week will help you get in excellent shape.

Jump Rope

Jump rope is often underrated as far as cardio exercises go. Many people prefer to run, cycle, or swim, but a 10-minute high-intensity jump rope workout is just as effective as 30 minutes of jogging.

Another perk of jump rope is that you can do it pretty much anywhere. All you need to buy is a jump rope and you can perform your workouts in your garden, in your front yard, or even at the local park. Within 10 minutes, you’ll feel the burn and it’ll also help you build your calf muscles.

Cycling

Cycling is another top-notch cardio workout that you can perform indoors or outdoors. There are plenty of affordable exercise bikes on the market and you can also find plenty in the gym. However, some people will find it more rewarding to cycle around parks and trails to enjoy nature while they burn calories.

Much like running, you can cycle at whichever pace suits you. To burn calories and boost your metabolism quickly you could do a 20-minute high-intensity cycling workout with bursts of sprinting. Alternatively, you could go on a long, moderately-paced bike ride around the neighborhood for a relaxing yet rewarding workout.

Dancing

If you want to burn calories without even feeling like you’re working out, dancing is a great option. Dancing isn’t just an excellent cardio exercise, but it’s also an incredibly fun activity that allows you to let loose and get your whole body involved.

For a quick home workout, you might want to look up dance routines on YouTube and practice them in your bedroom. Alternatively, you might want to take a dance class at your local gym to burn hundreds of calories while having fun and meeting new people.

Circuit Training

Circuit training is a type of training that involves performing a circuit of simple yet effective exercises. For instance, you might do a minute of bodyweight squats followed by a minute of star jumps, push-ups, mountain climbers, crunches, and lunges, before performing the same circuit of exercises again.

One of the best things about circuit training is that you can involve various exercises that help you build muscle while simultaneously burning calories. You can even get a full-body workout by involving upper-body and lower-body exercises. You can find plenty of cardio circuits on YouTube if you’re not sure where to start.

Rowing

Rowing is another one of the best cardio exercises that will give your whole body a workout. While taking a rowboat on the river isn’t a practical option for most people, practically every gym will have plenty of rowing machines for you to use. You can even buy a rowing machine for your home.

Even a 20-minute high-intensity rowing workout can help you burn 300 calories or more. However, you might want to go at a slower pace while you listen to music or a podcast. Not only will you burn fat, but you’ll also build your biceps, back, and legs while you row.

Stair Climbing

Stair climbing is another popular exercise for those who want to burn calories and get in shape. While you could run up and down the stairs in your apartment building, it’s much better to use a stair climbing machine at the gym, especially as these machines allow you to adjust the speed and intensity of your workout.

You’ll feel the burn quickly when you perform a climbing workout. Not only will you feel yourself sweating off the calories, but you’ll also give your leg muscles an excellent workout. This makes it one of the best cardio workouts for burning fat while also toning your legs.

Conclusion

If you’re looking to lose weight, these amazing cardio exercises are perfect for burning calories. Not only that, but they’ll also help you tone your muscles, improve your heart health, and enhance your overall fitness levels. Find one that works well for you and stick to it. Within a few weeks, you’ll already notice a positive change in the way your body looks and feels.

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