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Modern Health and Living, Cedarburg, WI (2025)

12/09/2025

December Wellness Reset: Why Your Workout Matters More in December Than Any Other Month

Jennifer Scherer shares insight on why staying consistent with working out in December is crucial

While many people find the holidays to be exciting, the truth of the matter is that they can also be stress-filled and chaotic. December is a challenging month for many, and all the busyness can lead many people to push their workout routine and wellness routines to the back burner. As one wellness expert recommends, this is the month to embrace routines for numerous excellent reasons.

"I know it's easy to let the workouts and healthy routines slip during December, but it's the worst month to hold back," said Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. "If there’s one month during the year that you hold on tight to your wellness routine, it needs to be December.”

Scherer urges people not only to stick to their wellness routines but also to challenge themselves to have a December wellness retreat. This can be done by intentionally focusing on health this month, including sticking to workout routines, getting plenty of sleep, finding ways to de-stress, and mainly eating healthy foods. It's also essential for people to set boundaries during the month and get comfortable turning down some activities, rather than accepting every invitation and feeling exhausted as a result.

The National Institutes of Health reports that for many people, the holiday season brings stress, sadness, and anxiety. People often worry about financial issues and the demands of the season, leaving them to feel overwhelmed. This usually makes people feel like sticking with their workout routine, and leads many to indulge in unhealthy food and alcohol.

Here are several reasons why maintaining a workout and wellness plan is crucial during December:
•The month sets the tone for January. This means you can go into the month and the New Year, hitting the ground running with a routine in place, or feel like you are starting all over. When people feel like they are starting over, it's often hard to stick with it. Striving to keep the momentum going this month will set you up for more success next month.
•There are already enough disruptions throughout December, with most people's schedules filled with holiday activities. Sticking to a consistent workout routine will help you feel more grounded and maintain some stability in your life.
•Along with holiday activities comes a lot more food, and people often go off the deep end, eating things that can lead to weight gain, bloating, sluggishness, etc. Staying consistent with exercise and mainly eating healthy will help avoid this issue, keep calories from being stored, and help you get better sleep, improve your mood, reduce stress, etc.
•Not sticking with working out this week could be a huge setback that people merely work to overcome next month. Only the problem is that it's hard for people to get back into routines and lose the weight they gained during the holidays. A better approach is to be intentional and proactive, so that doesn't happen in the first place.
•It's the last month of the year and a time for reflection. It's great to finish the year strong by sticking with your wellness routine and even making it a higher priority this month.

“December is often the hardest month of the year for many people," added Scherer. "That alone is reason enough to turn a focus to wellness, because it will help you get through it easier and start the New Year with a plan and routine in place. We can help you get through this month and start the next one with the tools you need to succeed with your wellness goals.”

At Fredericksburg Fitness Studio, a registered dietitian nutritionist works with individuals to evaluate their needs and develop a personalized plan. Their services are available in person and virtually, with therapy including a review of past dietary habits, medical history, physical measurements, and food preferences. They help clients establish realistic goals and provide techniques to stay on track to achieve them. They also help with accountability, keeping people progressing. They offer several nutrition coaching plans, each with a variety of objectives, including some that provide hands-on cooking guidance.

Fredericksburg Fitness Studio has helped many people through its semi-private sessions, which focus on Pilates and strength training. They also help with mobility, and focus on fall reset. They are a boutique studio that focuses on quality, providing a more personalized instruction approach, social support, and luxury amenities. Fredericksburg Fitness Studio offers two locations, and its reformer Pilates fitness training program is a fun and unique exercise method with many benefits. The reformer can be used while sitting, standing, or lying down, providing a great workout. The program helps with strength, flexibility, balance, coordination, core control, and other key areas. FFS is excited to announce they are now a Medicare provider. Also, Jennifer Scherer and her husband, Jeff Smith, have a podcast focusing on holistic wellness and financial planning for retirement. The Fitness & Finance Radio podcast offers a look at essential topics to know about keeping healthy and how it can impact their overall finances in retirement. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com or Fitness & Finance Radio, visit https://fitnessfinancepro.com/.

09/11/2025

https://breastcancershowhouse.org/events

09/10/2025

Olive Oil Consumption Linked With Lower Risk Of Dementia-
related Death

Consuming olive oil is associated with lowering the risk of dementia-related death compared to rare or no consumption of it — regardless of overall diet quality — according to an NIA-funded study. The findings, published in JAMA Network Open, suggest that an eating pattern that incorporates olive oil may support brain health.
A glass bottle, upper right, pours olive oil into a small glass cup.
Some previous studies have shown that the Mediterranean diet, a dietary pattern that emphasizes olive oil, may help slow cognitive decline.
However, few studies have looked at the relationship between olive oil consumption and dementia-related mortality. A team led by Harvard scientists set out to address this gap.
The researchers examined data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, two large prospective studies of American adults. In these studies, lifestyle factors and medical history were assessed biennially through mailed questionnaires. Beginning in 1990 and every four years following, researchers monitored olive oil intake through questions on cooking and consumption.
For the current study, researchers analyzed data from a subset of 92,383 participants observed over 28 years, including 60,582 (65.6%) women and 31,801 (34.4%) men. Participants were categorized by olive oil intake frequency: never or less than once per month (reference group); some olive oil, defined as greater than zero to less than or equal to 4.5 grams per day; greater than 4.5 grams per day to less than or equal to 7 grams per day; and greater than 7 grams per day.
Next, the researchers calculated how much olive oil participants consumed over the span of 18 years. They found that participants who consumed more olive oil had a lower risk of dying from dementia. Substituting olive oil for margarine and mayonnaise was associated with a lower risk of dementia-related mortality regardless of overall diet quality.
After analyses of the data, researchers found that participants with the highest olive oil intake had a lower risk for dementia-related deaths. Participants who consumed more than 7 grams per day of olive oil had a 28% lower risk of dying from dementia compared with participants who never or rarely consumed olive oil. Of 37,649 total deaths that the study documented, 4,571 participants died from dementia. Results were consistent after further adjustment for APOE ε4, a genetic risk factor for Alzheimer’s disease.
The study has some limitations: It was conducted among health professionals with at least two years of postsecondary education and participants were mostly White. These factors may limit the generalizability of the findings to the broader population. Future research should include more socioeconomically and racially diverse participants. The study furthermore did not differentiate among types of olive oil. Nonetheless, the findings underscore that diet is an important lifestyle factor that warrants future research as a dementia prevention strategy.

07/31/2025

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06/25/2025

Mindfulness For Anxiety
Relief, Mind and Body

Mindfulness helps reduce stress, anxiety, worry and sleep problems. Mindfulness helps increase happiness, peace, and joy.
Sound good, doesn’t it? But what is “mindfulness?” A simple definition is very difficult. Mindfulness is a way of being. It involves conscious awareness of your current thoughts, feelings, and surroundings, along with a gentle acceptance of what you notice. Being mindful means putting focus and attention on only what is happening in the here and now. It’s about noticing the present moment, allowing and accepting it as is.
You’d be surprised how many moments of your day go by WITHOUT your conscious attention to the here and now. Ever had a time when you were driving and suddenly realized you missed or almost missed a turn, or that you were further along the road than you realized because you were driving on auto-pilot? At times like that, the body and the mind are in two different places.
Integrating Mind and Body
Mindfulness means keeping the mind and the body together in the present moment. Unless you have a magic time machine, your body’s only choice is to be in the present moment. But your mind has the amazing ability to go to other places.
Your mind can go to the future, worrying or anticipating what may or may not happen. It can also go to the past, rehashing what already happened, wondering if you did the right thing, guessing what other people thought, reliving a positive or negative experience. Stress and anxiety often result when the mind goes somewhere else.
How to Enjoy Your Tea
Thich Nhat Hanh, famous Zen Buddhist Master, said: “You need the practice of mindfulness to bring your mind back to the body and establish yourself in the moment...Suppose you are drinking a cup of tea. When you hold your cup, you may like to breathe in, to bring your mind back to your body, and you become fully present...You are not lost in the past, in the future, in your projects, in your worries...you enjoy your tea.”
Mindfulness often begins with slowing down and consciously focusing your attention on what you can notice in the here and now with your senses: seeing, smelling, tasting, hearing, touching.
You can notice how your tea cup feels in your hand, smell the aroma, feel the heat, and taste the different flavors on your tongue. As you simply notice, you become the “observer.”
The mindful “observer” can simply notice physical sensations, and then begin to observe thoughts and feelings as well, all without judging or analyzing.
Observing your thoughts and emotions in a non-judgmental and accepting way helps you approach stressful situations more clearly. Rather than have an automatic anxiety reaction to a distressing event, you will be better able to mindfully choose a more objective response.
Practicing Mindfulness
There are many different ways to practice mindfulness. Mindfulness can involve a formal practice, and it can also be integrated into many of your usual daily activities.
A formal practice might mean setting aside time for a sitting meditation or mindful movement practices like walking meditation or yoga. However, this is not necessary.
You can be mindful as you focus your attention on your feet planted firmly on the ground. You can practice mindfulness while eating, walking, sitting with your pet, brushing your teeth, walking in the forest...when doing just about anything.
You can transform stress and anxiety into peace and contentment when mindfulness becomes a way of life. Ultimately, mindfulness can become a way of being where you are truly present in the moments of your life. You must be present to love. You must be present to experience peace or contentment. You must be present to feel pure joy.
According to John Teasdale, a leading mindfulness researcher, “Mindfulness is a habit. It’s something the more one does, the more likely one is to be in that mode with less and less effort.

04/22/2025

Is It Better To Repurpose E-Waste Or Recycle It?

Dora Zhao

repurpose e-waste
Repurposing your e-waste is often the greenest way to deal with your outdated hardware. Credit: Pexels.com
Dear EarthTalk: Can we do a better job repurposing outdated technology instead of recycling or trashing it?

—R.T Smith, via e-mail

The annual production of “e-waste”—electronic products that have reached the end of their useful life and tossed—is rising by 2.6 million tons globally, on track to reach 82 million tons by 2030. While recycling is often viewed as the best solution for managing e-waste, it is a complex and costly requiring substantial resources, specialized equipment, and energy to process hazardous materials. A more sensible alternative is repurposing the technology through practices like IT Asset Disposition. By refurbishing devices, we can conserve resources and achieve financial savings—all while extending the lifespan of technology.

Repurposing technology preserves critical materials like minerals and metals, otherwise often extracted at a significant environmental cost. Redistributing components within a company instead of making new ones saves time and resources—and extends hardware life. “The more metals we recycle, the fewer have to be mined,” says Kees Baldé, senior scientific specialist at the UN Institute for Training and Research.

Dell, HP, Microsoft, Apple, Lenovo, Cisco, Google, Amazon and Sony all have programs to take back and find new homes for outdated tech hardware. Also, TechSoup, Good360 and Computers with Causes are non-profits which specialize in redistributing refurbished tech to charitable organizations.

E-waste is one of the fastest-growing waste streams, yet less than a quarter is properly recycled. E-waste contains substances like lead, mercury and cadmium, which can leach into soil and water supplies and are linked to neurological, respiratory and developmental disorders, particularly in vulnerable populations.

Beyond environmental advantages, repurposing technology saves money by selling or trading in old devices through eBay or manufacturer trade-in programs. Leasing arrangements also provide access to updated technology sans frequent disposal. With creativity, you can DIY old devices into something completely new, like a tablet into a digital recipe book or an old laptop into a home media server.

The EU’s “Right-to-Repair” laws highlight this trend: “We expect Council to adopt their position soon, so we can begin negotiations to transform these measures into law and pave the way for a truly circular European economy,” European Parliament member Rene Repasi shares. With less than a quarter of e-waste recycled properly globally, adopting a thrifty mindset can drive real change. As a consumer, choose to donate or repurpose outdated devices can conserve resources, save money, and reduce environmental impact. In our technology-dependent world, this shift isn’t simply beneficial—it’s essential.

04/22/2025

Happy Earth Day!!!

12/18/2024

MILWAUKEE RECREATION HOSTS ANNUAL NEW YEAR'S DAY
YOGA FEST
Milwaukee Recreation will host the seventh annual Yoga Fest on New Year’s Day at Beulah Brinton Community Center (2555 S. Bay Street). Participants are invited to kick off the new year with FREE yoga classes offered throughout the morning at various skill levels. The schedule is as follows:

•9:00am - 9:45am: Yoga
•10:00am - 10:45am: Gentle Yoga
•11:00am - 11:45am: Family Yoga

“Yoga Fest is a great way to start 2025 off on a healthy note,” said Milwaukee Recreation Manager, Erica Wasserman. “We invite yogis of all skill levels to join us for this exciting event on New Year’s Day!”

Pre-registration is required and class sizes are limited. Participants are asked to bring their own yoga mat, water, and towel. More information about registration can be found at mkerec.net/yogafest.

Milwaukee Recreation is a department of Milwaukee Public Schools, established in 1911 to enrich and strengthen the community by promoting healthy lifestyles, personal development, and fun through memorable recreational and educational experiences for people of all ages and abilities. Milwaukee Recreation is recognized as an accredited agency through NRPA and CAPRA. For more information, visit mkerec.net or contact Claire McHugh ([email protected]) at (414) 475-8634 or Brian Hoffer ([email protected]) at (414) 475-8938.

11/27/2024

100 Best Running Songs That’ll Motivate You To Get Moving

By: KURU Footwear
Best running songs for your Listening to music while running improves your performance, stamina and recovery.
Listen to motivating songs with a beat per minute (BPM) between 120 and 130 to boost your mood and pick up the pace.
For a 10-minute mile pace, choose songs with a BPM of around 150.
Whether you’re trying to find the motivation to get off the couch and get moving or finish that last half mile of your marathon, we’ve got the songs you need to get pumped up to run faster for longer.
What better way to find the best running songs than to ask actual runners? We at KURU Footwear compiled our top 100 songs to run to that’ll get you motivated and singing along while you lap the competition, do some cardio training on the elliptical or treadmill or get out and hit the trails.
Check out our running playlist below and crank up your headphones—
1. “Run the World (Girls)” by Beyoncé
2. “Higher Love” by Kygo + Whitney Houston
3. “Dog Days Are Over” by Florence + The Machine
4. “Cold Little Heart - Radio Edit” by Michael Kiwanuka
5. “Wake Me Up” by Avicii
6. “Like I Can” by Sam Smith
7. “I Don’t Care” by Ed Sheeran + Justin Bieber
8. “Girl on Fire” by Alicia Keys
9. “Call Me Maybe” by Carly Rae Jepsen
10. “212” by Azealia Banks + Lazzy Jay
11. “Sun Don’t Shine” by Klangkarussell + Jaymes Young
12. “Bloom” by The Paper Kites
13. “She Lit a Fire” by Lord Huron
14. “Gonna Fly Now” by Bill Conti
15. “All Too Well (10-Minute Version)” by Taylor Swift
16. “Bang Bang” by Jessie J + Arianna Grande + Nicki Minaj
17. “Pon de Replay” by Rihanna
18. “Hot N Cold” by Katy Perry
19. “Physical” by Dua Lipa
20. “Kiwi” by Harry Styles
21. “Mr. Saxobeat” by Alexandra Stan
22. “Shake It Off” by Taylor Swift
23. “Good Girls Go Bad” by Cobra Starship + Leighton Meester
24. “Blue World” by Mac Miller
25. “Animal” by Neon Trees
26. “Feel This Moment” by Pitbull + Christina Aguilera
27. “Beige” by Yoke Lore
28. “When I Grow Up” by The Pussycat Dolls
29. “Golden” by Harry Styles
30. “Burnin’ Up” by The Jonas Brothers
31. “Countdown” by Beyoncé
32. “The Sound” by The 1975
33. “Let’s Groove” by Earth, Wind & Fire
34. “Cold Cold Man” by Saint Motel
35. “Crazy In Love” by Beyoncé + JAY-Z
36. “Dreams” by Fleetwood Mac
37. “Don’t Stop the Music” by Rihanna
38. “Love Me Like You Do” by Ellie Goulding
39. “Stayin’ Alive” by Bee Gees
40. “First Class” by Jack Harlow
41. “Karma” by Taylor Swift
42. “Day ‘N’ Nite” by Kid Cudi
43. “Escapism.” by RAYE + 070 Shake
44. “Lost” by Frank Ocean
45. “I Wanna Get Better” by Bleachers
46. “Spaceman” by The Killers
47. “Love It If We Made It” by The 1975
48. “Roses” by The Chainsmokers + ROZES
49. “Don’t Stop Me Now” by Queen
50. “Does Your Mother Know” by ABBA
51. “Mr. Brightside” by The Killers
52. “Heat Above” by Greta Van Fleet
53. “State of Grace (Taylor’s Version)” by Taylor Swift
54. “Music For a Sushi Restaurant” by Harry Styles
55. “Suspicious Minds” by Elvis Presley
56. “Boy’s a liar Pt. 2” by PinkPantheress + Ice Spice
57. “I Like It” by Enrique Iglesias + Pitbull
58. “Super Bass” by Nicki Minaj
59. “my ex’s best friend” by Machine Gun Kelly + blackbear
60. “A Sky Full of Stars” by Coldplay
61. “Stronger” by Kanye West
62. “2 Heads” by Coleman Hell
63. “On The Floor” by Jennifer Lopez + Pitbull
64. “I Love It” by Icona Pop + Charlie XCX
65. “POWER” by Kanye West
66. “The Show Goes On” by Lupe Fiasco
67. “Stronger” by Kelly Clarkson
68. “Daylight” by Matt and Kim
69. “Born This Way” by Lady Gaga
70. “According to You” by Orianthi
71. “Temperature” by Sean Paul
72. “Look What You’ve Done” by Tasha Layton
73. “Lean On” by Major Lazor + MØ + DJ Snake
74. “Love Myself” by Hailee Steinfeld
75. “I Took a Pill in Ibiza” by Mike Posner + Seeb
76. “bad guy” by Billie Eilish
77. “Whatever It Takes” by Imagine Dragons
78. “The Man” by Taylor Swift
79. “Empire State of Mind” by JAY-Z + Alicia Keys
80. “Whatever You Like” by T.I.
81. “Sk8ter Boi” by Avril Lavigne
82. “Formation” by Beyoncé
83. “We Can’t Stop” by Miley Cyrus
84. “Don’t Stop Believin’” by Journey
85. “Lose Yourself” by Eminem
86. “Go Your Own Way” by Fleetwood Mac
87. “Eye of the Tiger” by Survivor
88. “On Top Of The World” by Imagine Dragons
89. “ceilings” by Lizzy McAlpine
90. “Electric Love” by BØRNS
91. “Talk Too Much” by COIN
92. “Just Like A Movie” by Wallows
93. “Walking On A Dream” by Empire of the Sun
94. “Clocks” by Coldplay
95. “Forever” by Labrinth
96. “Run Boy Run” by Woodkid
97. “One Of Us” by ABBA
98. “The Greatest Show” by The Greatest Showman
99. “Castle on the Hill” by Ed Sheeran
100. “Time to Run” by Lord Huron

11/01/2024

Three Key Benefits of Protein

By: Luigi Gratton, M.D., MPH, Vice President of Training at Herbalife and Chairman of the Herbalife Nutrition Advisory Board
Or: Dr. Luigi Gratton is responsible for ensuring Herbalife’s independent distributors have a thorough understanding of Herbalife products, ingredients and benefits. Dr. Gratton has worked as a physician specialist in family medicine and as a clinical physician at the UCLA* Center for Human Nutrition in the risk factor obesity program.
Protein is essential for every single person, every single day. Protein becomes even more important the more active we are, and while most people know that it’s important, often we don’t understand why. As we approach/mark International Protein Day on February 27, let’s take a look at its vital role in our health and athletic performance.
What is Protein?
Proteins are made up of amino acids, both of which are the main building blocks of our muscles, bones, skin, tissues and organs. When we consume protein, our body breaks it down into individual amino acids and then uses them to create new proteins throughout the body. It’s essential to consume an adequate amount of protein, otherwise the body will have to break down muscle to obtain the amino acids that it needs in order to function.
The Three Main Benefits of Protein
Benefit #1 – Protein Helps You Feel Full for Longer
One of the main issues for people trying to lose weight and for athletes burning a significant number of calories is that they’re constantly hungry. This is where consuming protein can be especially beneficial because it helps you feel full for a longer period of time, compared to carbohydrates or fat. And, if you’re trying to cut back on unhealthy snacks, look for options that are higher in protein.
Benefit #2 – Protein Supports Your Metabolism
Protein can also help increase metabolism (the body’s process of converting food and drink into energy) which can help burn calories more efficiently and is important for anyone trying to change their body composition. Protein, when consumed throughout the day, can also help you maintain your muscle mass; having adequate muscle mass is also essential in maintaining your metabolism.
Benefit #3 – Protein Helps Your Muscle Recovery and Growth
High-quality proteins contain all of the essential amino acids and are rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise. These high-quality proteins exist in animal-based protein foods such as lean poultry, beef, fish, dairy, egg products and whole eggs. If you’re vegan or like an occasional vegan diet, there are plenty of plant-based proteins that are just as effective in promoting muscle growth and recovery like soy, pea, pumpkin seed, quinoa and flax seed.
How Much Protein Should You Consume and How Often?
Timing of protein intake is especially important for athletes or anyone trying to build muscle. Exercise stresses the muscles. Eating protein after a workout helps repair and rebuild muscle. You should aim to consume 20 to 40 grams of protein within 30 minutes after exercising. If you’re on the go, try a good quality protein shake that will meet your nutritional needs. The Herbalife V Plant-Based Protein Shake contains a unique combination of organic pea, pumpkin seed, and chia seed proteins- complementary sources of plant-protein that help satisfy hunger.
If you’re interested in finding out more about protein from Herbalife’s experts, check out the Wellness Resources on Herbalife.com.

10/15/2024

WISCONSIN BETTER BUSINESS BUREAU
BBB Tip: Celebrate Halloween on a budget

Consumers are gearing up to celebrate Halloween. Total Halloween spending is expected to reach $11.6 billion, according to the National Retail Federation’s annual survey conducted by Prosper Insights & Analytics. 72% of people will participate in Halloween-related activities this year.
Those numbers can seem daunting for a single day, especially when watching the family budget. However, there are ways to keep the fun, stylish, and on budget. Better Business Bureau recommends the following tips this Halloween:

Look around your home

Check your closet. There are probably hidden surprises to help you throw together a killer costume! Getting creative will not only help save money but also space.

Rent a costume

If the idea of spending money on buying a costume isn't quite appealing because you will only wear it once, consider renting. Renting a costume leaves room in the budget. Research rental companies on BBB.org, check the store policy regarding trying on costumes, inspect the condition of the outfit, and read the rental agreement carefully before signing anything.

Buy in bulk

It may seem counter-intuitive, but buying more can save you money! Buying in bulk lessens the cost per item. Budgeting can be especially handy on a night like Halloween, considering there might be more trick-or-treaters this year. Factory-wrapped candy will last a long time, even if you have leftovers. And let's be honest, leftovers are pretty tasty, even after Halloween.

Always check the return policy

Seasonal shops carry unique items for a short period in a temporary location or online. When shopping for a seasonal vendor, understand the store's return policy before purchasing. Remember: Buying a bunch of stuff with the intent of simply returning it after October 31 is considered fraud.

Shop smart online

When shopping from an online website, the first step is ensuring the URL starts with "HTTPS" and includes a lock symbol. The S in "HTTPS" stands for secure. Look up the website's privacy policy and contact information. If it is not clearly listed, or they only have an email as the point of contact, take that as a big red flag and shop elsewhere.

Also, be sure to use your credit card instead of your debit card, as credit cards not only provide additional protection but also easier to dispute a fraudulent charge. See more tips for shopping online.

Seasonal stores

If you decide to shop from a seasonal store, ask whether or not they will be open after the holiday, how long they plan to stay open, and if they will accept returns after Halloween. If they plan to close up shop on November 1 or refuse returns after, either consider shopping elsewhere or take more time to be sure that item is exactly what you want before making the purchase.

More tips for seasonal "pop-up" stores:
•Ask the owner if there is a website in case you must contact them later.
•Save every receipt.
•Use a credit card to dispute problem charges with the issuer.
•Make sure you are clear on what items are FINAL SALE.

Attending a special event or visiting a haunted house

Before purchasing tickets, research the group offering the experience and make sure that there are no complaints about the company hosting the event.
•Check out the company at BBB.org. Read what previous customers say, and see how the business responds to complaints.
•Check BBB Scam Tracker and see if other consumers have filed a report about the event host.
•Search the business online by adding the words "Complaint," "Reviews," or "Scam" after their name for different search results.
•More tips on buying tickets.

Have a safe, happy Halloween!

10/09/2024

Color Code Your Mental State
to Prevent Burnout and
Perform at Your Best

By Katerina Lengold
In our fast-paced, hyper-connected world defined by the pressure to do more than ever before, it’s no wonder that today’s workforce is in the throes of a burnout crisis. It’s this crisis that has, at least in part, led to trends like quiet quitting and the newest rage: Bare Minimum Mondays.
But are quiet quitting and its variations really the solution? Having experienced and recovered from severe burnout myself, my answer is a resounding “no.”
My own burnout journey began when I was just a child. I was born in an area in today’s Kyrgyzstan, near the border of China. I grew up poor, so I vowed to do whatever it took to have a better life—even if it meant making big sacrifices.
I began working at the age of 10, and by 14, I was studying in university. At 16, I owned a business, earning more than my parents. At 19, I got a full scholarship at MIT, and by 23, I sold my space tech startup, having become the youngest exec in the world aerospace industry.
Sounds like a dream? It didn’t feel like one. I was very successful, but completely miserable.
I was 25 when I realized I couldn’t do that any more. I decided to quit my job and study the human brain instead of sending satellites into space. A major goal was to figure out how people can experience both joy AND success. That includes preventing burnout.
One of the many exciting things I discovered is that we have the power to influence what happens in our brain. But to use that power, we need to understand what’s happening. When it comes to burnout, what’s happening is that the brain’s neurons get overexcited. The connections between them go haywire and our nervous system goes into overdrive. That’s why we wind up with those burnout feelings of being overwhelmed, exhausted and drained.
This is, of course, a very big simplification of a very complex process. But it serves the purpose of helping us understand what’s happening so we can influence it.
To help myself and others do just that, I created a system for color-coding our mental state at any given moment along a scale of minus 10 to plus 10. I call it Neuro Balance. Imagine, for example, that your neurons are so fired up that you’re having trouble controlling your actions and are behaving irrationally, including saying things you will regret later. That state is a plus 10. Plus 2 or plus 3 is an ideal state for getting things done: we’re activated, but in control. At zero, we are in a place of peace, joy and openness. We’re in the present moment, observing and receptive to whatever comes our way.
By paying attention to how we feel, we can gauge what zone of the spectrum we are in, and correlate it with the following 3 color-coded zones:
Red (+4 to +10): Our nervous system is in overdrive. We feel overwhelmed, anxious, and super-sensitive to our surroundings. It’s time to take a step back and breathe.
Blue (-4 to -10): Our nervous system is inhibited. Here, we feel disconnected, numb, and disinterested. We need to find ways to re-engage and energize ourselves.
Green (-3 to +3): This is where we experience mental balance, allowing for clear thinking, focus, effective communication, and motivation. The ultimate goal is to spend at least 80% of our time in the green zone.
The first step to preventing burnout using this system is to develop self-awareness by stepping back and color-coding your mental state three times a day: morning, lunchtime, and evening. This will help you recognize patterns, pinpoint when you’re in the red or blue zones, and make adjustments. The next steps, once you have identified your patterns, are to:
Adjust Your Schedule. Plan your day with your mental state patterns in mind. Doing so can help you minimize exposure to stressors and triggers, keeping you in the green zone more often.
Identify Destabilizing Factors. Keep track of activities or situations that push you out of the green zone. Knowing these triggers allows you to reduce exposure and stay balanced.
Explore Balancing Activities. Figure out what activities help you return to the green zone. Whether it’s spending time with loved ones, practicing yoga, or going for a nature walk, make these activities part of your daily routine to maintain mental balance.
By tuning into your nervous system with the Neurobalance approach, you’ll become more self-aware, which will empower you to proactively manage your mental well-being. As you spend more time in the green zone, you’ll perform better thanks to clearer thinking. You’ll experience stronger connections, less burnout and, above all, far more joy.
Katerina Lengold is a former space tech entrepreneur turned brain researcher and mental health advocate. By the age of 23, Katerina sold her space tech startup, ImageAiry, and had become the youngest executive in the world aerospace industry. After severe burnout, she turned her interest from launching satellites to studying the human brain. A graduate of MIT, Katerina started college at age 14 and holds multiple degrees, including in computer science, business administration, economics and data science. She also received a certificate in interpersonal Neurobiology from the Mindsight Institute.

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