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Drop 015
Kris Crews
April 17, 2023
Welcome to this week's edition of the 1AND1 newsletter, your weekly dose of inspiration, motivation, and practical tips to help you become the best version of yourself. We hope you're feeling energized and ready to tackle a new week, full of new opportunities and possibilities. In this week's edition, we've got tips and stories to help you ⬇️
Improve your self-talk and boost your confidence
Manage your allergies and breathe easy
Maximize your savings and secure your financial future
Strengthen your relationship with fun card games for couples
Find inspiration in Katherine's story of overcoming adversity
Let's dive in and get 1% better this week!
Are you talking kindly to yourself?
Taking care of our mental health is important, especially during these uncertain times. Here are some tips on how you can improve your self-talk practice:
Be mindful of negative self-talk: Catch yourself when you're being self-critical and try to reframe negative thoughts into positive ones. Write down the negative thought and then challenge it with evidence that proves it wrong.
Practice self-compassion: Create a daily self-compassion ritual, such as writing yourself a kind note or doing a loving-kindness meditation. Remind yourself that it's okay to make mistakes, and that you deserve kindness and understanding.
Set realistic expectations: Break down your big goals into smaller, achievable ones. Make a list of specific, measurable, and realistic steps that will help you reach your goal, and celebrate each step along the way. Our free app will help you do this.
Practice gratitude: Start a daily gratitude journal, where you write down three things you're grateful for each day. Take the time to savor each moment of joy and express gratitude for them. This is the shift that will help you create a healthier mindset.
💊 How To Take Your Dose:
This week, choose one of the tips above and turn it into a SMART goal. Make it specific, measurable, achievable, relevant, and time-bound. For example, if you choose to practice gratitude, make a goal to write down three things you're grateful for every morning for the next seven days. By setting a specific goal and a timeframe, you can hold yourself accountable and track your progress. Remember, taking small, actionable steps can lead to big changes over time.
Tis the season for allergies
Spring is in the air, and so is allergy season. Here's how you can prepare:
Check the pollen count: Download a pollen count app or check the local news to monitor the pollen count in your area daily. Plan outdoor activities accordingly, avoid being outside during peak pollen times, and consider wearing a mask if necessary.
Keep your home clean: Schedule a regular cleaning routine to reduce allergens in your home, including vacuuming and dusting. Use an air purifier and keep windows closed during high pollen seasons to minimize allergens.
Stay hydrated: Keep a reusable water bottle with you at all times to ensure you're drinking enough water. Set a daily hydration goal for yourself, and track your progress throughout the day.
Protect your skin: Apply sunscreen with at least 30 SPF daily, and wear protective clothing like hats, sunglasses, and long-sleeved shirts when spending time outside. Remember to reapply sunscreen every two hours and after swimming or sweating.
💊 How To Take Your Dose:
This week, aim to check the pollen count and plan your outdoor activities accordingly every morning for the next 7 days. Or, you could commit to keeping your home clean by vacuuming and dusting every other day for the next 2 weeks. Track your progress — hopefully this helps calm down your allergies a bit!
Save, save...save!
Managing your finances can be stressful, but it doesn't have to be. Here are some tips on how you can boost your savings:
Automate your savings: Take 10 minutes to set up automatic monthly transfers from your checking account to your savings account. Start with a small amount that won't feel like a big sacrifice and increase the amount gradually.
Shop smart: Before making a purchase, search online for deals and discounts on the product you want to buy. Install browser extensions like Honey or Rakuten to automatically find coupons and cashback offers while you shop.
Invest wisely: Research and compare low-cost index funds or ETFs, and choose one that aligns with your financial goals and risk tolerance. Set up automatic investments to ensure consistent contributions over time.
Practice mindful spending: Before making a purchase, ask yourself if it aligns with your values and is truly necessary. Take time to evaluate your spending habits and adjust your budget to prioritize what matters most to you.
💊 How To Take Your Dose:
Challenge yourself to save a specific amount of money each month, whether it's $50 or $200. Review your monthly expenses and identify areas where you can cut back, such as eating out less or canceling subscription services you don't use. Set up automatic transfers to a separate savings account or use a budgeting app to help you stay on track. At the end of the month, review your progress and adjust your savings plan as needed. Keep at it and see how much you can save over time!
Did you know that playing games with your partner can strengthen your relationship? *We're talking fun games, not toxic ones ☠️*
Playing card games with your partner is a fun way to connect and spend quality time together. Here are some games to try!
UNO: This classic card game is easy to learn and can be played with just two people.
Gin Rummy: This two-player game is perfect for couples who love a challenge.
Go Fish: This game is easy to play and can be a fun way to reminisce about childhood memories.
Crazy Eights: This fast-paced game is great for couples who enjoy a bit of friendly competition.
We're Not Really Strangers (Couples Edition): This game gets DEEP. If you want to deepen your existing connection with your partner and discover layers that you never knew existed, try this one.
💊 How To Take Your Dose:
Ask your partner to play one of these games this week with you. You can even take it a step further and create a dinner/game night around the concept! Playing card games together can help strengthen your relationship by improving communication, teamwork, and problem-solving skills.
How Katherine's Community Helped Her Through Her Most Challenging Moments
“In 2020, I had a 3-story high dumpster fire happen right in front of my apartment, smoke coming in through my windows. Little did I know that would be the metaphor for the next 2 years of my life.
I went through a breakup, and my entire family got Coivd. That was only the beginning. After that, I discovered I had a hernia in December 2020 while simultaneously packing up my life to move to LA for a few months. I arrived in LA fresh-faced & ready for my first warm winter & more time to spend with my sister, who lived there. A few short weeks after moving, I had abdominal pain & nausea that was excruciating. I thought it was nothing, so I proceeded to “tough it out”, thinking I’d be fine & it must be something that would go away. Unfortunately, my hernia became incarcerated, and I needed emergency surgery to save my life.
After the surgery, I returned to my sister’s house to recover. They had given me a painkiller that I then had an allergic reaction to, and I had to go to the ER. I ended up recovering, but a few weeks later, still recovering from the surgery, my eyes started to feel like something was wrong. They were itchy & I felt that perhaps I had an eye infection. I looked up retina specialists, knowing that before leaving NYC for LA, I had a hole in my retina that my optometrist told me about, but she told me it was just something to monitor and not to worry about.
I worried, and it turned out I have not 1, not 2 or 3, but 4 holes in my retina that needed laser so I wouldn’t go blind. Then I had the laser procedure & got to wear those fun glasses for a bit.
Then, as I was recovering from an emergency incarcerated umbilical hernia & retina hole laser surgery, the woman I was renting from on AirBnB was evicted, so I had to scramble to figure out what would do.
LA was a complete rollercoaster, and as a fitness professional, the 1 thing I know will always help me to feel better is working out daily. Was I able to do that post-hernia surgery? Nope. It was awful, and in the midst of that, a year later, I started dating someone new, who a few months later tragically passed away. I’ll never know why or how it happened, so I have had to cope with the fact that I’ll never find out or know.
Life is funny. You truly never know what is right around the corner & what will happen to you. The only thing I can say for certain is to surround yourself with family & friends that you love. They will get you through any situation. I always talked on the phone here & there with my parents, sister, & best friends, but during this rollercoaster, I talked to my mom, dad, sister, & best friends every day. I remember feeling guilty, feeling like I was constantly calling to complain, cry, or talk through my emotions, which wasn’t like me.
I felt like I was pushing my emotions onto them & I hated that feeling, but I realize now that is what family & friends are meant for. They are there to talk through the hard times. I joked that my sister was my unpaid therapist, but it really wasn’t a joke. Fast forward, she is now getting her Masters's degree to become a therapist & a few of her professors have told her that she’s miles ahead of the rest of the students; & I like to think it’s because she has been practicing with me for the past few years.
I would call my sister or best friends sometimes at night because I would wake up nauseous or with strange breathing issues during the craziness. I can’t imagine what would’ve happened if I didn’t have my support system to lean on. Always answer the phone if your family or friends calls you in the middle of the night. They need you & you will likely need them in the middle of the night at some point. Be a supportive child, sibling, & friend, because when you’re going through a rough time, they will get you through it. I promise. And don’t get a hernia.”
***If you'd like to be featured in our Real Stories From Real People section, fill out this form. You could end up in one of our weekly drops and inspire thousands of readers with your story.
That's a wrap for Drop 015! We'll see you on Friday for some "Extra Sauce" 😏🍝 Remember — 1 Step At A Time, 1 Day At A Time, 1% Better, Together. ☝️👆
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