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November 5, 2020
Election Week.
Happy Monday! I hope you enjoyed your Halloween and everyone is safe and well! As the 2020 Election results pour in, I implore you to remain positive no matter the outcome and try to avoid the negativity coming from either side. With that being said, let's get into some strategies that can help you Move Forward Today!
How to get back into working out.
Maybe the breakout of a global pandemic interrupted your gym schedule, or maybe your at-home workouts have become less and less frequent. Wherever you're coming from, here are some tips to get you up and moving again after a long break!

Find a good motivator. Starting back from square one can be unforgiving, especially when returning to the gym. There is likely additional frustration in not being able to perform once easy workouts. You need to attach your exercise to something meaningful so you're more likely to push through and stick to it! Try to avoid external motivators if possible. Work out for yourself! Some positive internal motivators include regular exercise's ability to increase your lifespan, the confidence boost it can bring you, and the mental clarity it can bring as a form of active-meditation.

Work around your schedule! There's a myth that everyone needs to be working out in hour increments, deep in the morning, walking through the hail, up a mountain, with no shoes on. It's just not true! Do what works for you. Don't feel pressured to spend $150 on some new athletic wear, wake up at 4 AM, and suck down some raw eggs on your way to Gold's Gym. 10 minutes here and there over the week will add up, and any step forward regardless of how small, is an accomplishment!

Baby steps. Studies have shown that even a short amount of time away from the gym can detrimentally decrease health gains. With that being said, take your time! Ease yourself back into a workout schedule, slowly building to your previous strength level. There's a reason Planet Fitness markets themselves as a "Judgement Free Zone", there's no room for ego in personal development. You have to walk before you can run, and in this case, you may want to try a light jog before you start sprinting on the treadmill!

Make it fun. Find a workout buddy! Go for a hike with your family! Take a boxing class! Whatever your strategy may be, align yourself with some workouts that you can enjoy.

Pro tip: Try something social, like a group class. You can break a sweat while breaking the ice! Remember to be safe and act within  CDC Guidelines.

Don't forget recovery. Take time to warm up, cool down, and stretch. These are integral steps to mitigating injury and proper recovery. If you're not doing these things, you may suffer an injury or negative long-term effects.

What are some of your favorite ways to exercise? Let us know on Twitter using #HWLH!
What the f#@k is a stock??
Stock-splits? Dividends? What does it all MEAN? Here's some introductory information to help you decipher what those Instagram "Entrepreneurs" keep yelling about.

What is a stock? Simply put, a stock is a portion of ownership of a certain company. Occasionally, large companies seek additional funding, usually to support growth objectives. One of the ways that companies can gain this additional income is by going public or selling company stock on a publicly-traded market.

It's a simple transaction really...

Company X offers 5,000,000 shares of stock on the public market at $20.00 per share (as determined by underwriters). Once the shares are listed on an exchange, you are able to purchase them, leaving the underlying company with more cash, and you with a percentage of ownership. 

Why are they important? Owning a portfolio of good stocks is one of the cornerstones to building wealth. As companies grow, so does their stock price, so investing in a good company today could very well lead to an early retirement eventually.

For example: If you had invested $1000.00 is Tesla in June of 2019, today it'd be worth almost $9,500.00! (Approximately $9,487.53)

Extra Credit. Here are some additional definitions that may be helpful when researching stocks.

Dividends: Some companies decide to offer stock dividends. Dividends are essentially a percentage return on your investment, often distributed quarterly (4 times per year). For example, if a company's stock is worth $100.00 per share and it offers a 2% dividend distributed quarterly, you'd be receiving an additional $2.00 per year per share (or $0.50 per quarter per share).

Stock-splits: Occasionally, a company would like to offer more shares to the market than in its original offering. In this case, they would utilize a stock-split. A stock split is like taking one share of stock and splitting it evenly into multiple shares. For example, if you own one share of Company X worth $300.00 and they announce a 3-to-1 stock split, your single share worth $300.00 becomes 3 shares worth $100.00.

Common Stock vs Preferred Stock: The stocks available to the general public are mainly distributed through Common Stock and Preferred Stock. Common stock often allows its owner to vote on company decisions and receive potential dividends. Preferred stockholders often aren't considered in company decisions, but they have priority in dividend distribution and have a greater claim on company assets. This is to say that a dividend will be paid out to preferred stockholders sooner and if the company goes bankrupt having to sell off their assets, preferred stockholders will get priority in leftover fund distribution.

Could we have explained this better? Feel free to email us any questions or suggestions at!
Taking this quiz might save your relationship!
Do you find you or your significant other often feel unappreciated in your relationship? Recognizing each other's love languages might be the solution!

What is a love language? A love language is effectively the way by which you feel appreciated or demonstrate appreciation in a relationship. The 5 love languages as described by Dr. Gary Chapman, relationship counselor and New York Times best-selling author of The 5 Love Languages, are Words of Affirmation, Acts of Service, Receiving Gifts, Quality Time, and Physical Touch. 

The 5 Love Languages.
Words of Affirmation: Verbal affirmations of appreciation.
Examples: "I love you!", "You look so handsome!", "I'm so proud of you!".

Acts of Service: Showing your appreciation by doing something you know your partner would like.
Examples: Helping your partner with a pesky errand, making a meal for your partner, doing something they're meant to before they can get to it.

Receiving Gifts: Demonstrating appreciation through gifting tangible possessions.
Examples: Buying your partner flowers, a watch, clothing, etc.

Quality Time: Showing appreciation by spending time with your partner.
Examples: Binge-watching a series with your partner, going on a day-trip together, going on a date.

Physical Touch: Physical affirmations of appreciation.
Examples: Hugging, kissing, holding hands, etc.

How are they useful? Knowledge of each other's respective love languages is an incredible asset. It's integral to developing a lasting relationship. It's possible that you've been loving your partner wrong! You may have been communicating your love for them in a language that they don't necessarily respond to. Recognizing your partner's love language clarifies exactly what you need to do to ensure that your partner feels loved and valued.

Take the love language quiz with your partner here and let us know what your primary love language is on Twitter using #HWLH!

Disclosure: This article was NOT sponsored by 5lovelanguages.
Combatting Seasonal Depression.
The transition from Spring to Fall may signify the start of the Holiday Season for most, but for some, it may trigger Seasonal Affective Disorder (SAD). Here are some tactics you can utilize to reduce SAD's effects.

What is SAD? Seasonal Affective Disorder, (also known as Seasonal Depression), is a depressive state triggered by a change in seasons. It generally occurs at the same time every year and is most common during the transition into the Fall and Winter months, however, it has also occurred in the transition to Spring and Summer.
Some effects of SAD include:
  • Prolonged states of depression
  • Low energy levels
  • Trouble sleeping
  • Changes in weight or appetite
  • Feelings of hopelessness, worthlessness, or guilt

Causes of SAD. While the exact cause of Seasonal Affective Disorder is not yet known, some widely accepted contributors, (as stated by The Mayo Clinic), include changes to your Circadian Rhythm, Serotonin levels, and Melatonin levels.

Circadian Rhythm: Your Circadian Rhythm or your biological clock, tends to be disrupted by the abundance or lack of sunlight inherent to a seasonal transition. This can lead to feelings of depression or inconsistent sleep patterns.

Serotonin: Reduced sunlight can also reduce your Serotonin levels. Serotonin is a neurotransmitter or brain chemical that greatly affects your mood. States of depression can be caused by this drop in Serotonin levels.

Melatonin: Courtesy of The Mayo Clinic "The change in season can disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood."

Strategies to kick SAD's a#@! What follows are some common strategies to combat Seasonal Depression's effects. Be mindful, strategies labeled with an asterisk (*) are recommended with a physician's approval and guidance.

*Light therapy: The purchase and exposure of a certain light-emitting box may be a solution to your Seasonal Affective Disorder. Light therapy mimics the effects of outside light and as a result, may reduce the symptoms of SAD. Speak to your primary care physician about what make and model may be optimal in your particular case.

*Medications: If recurring symptoms, (especially severe symptoms such as thoughts of self-harm or suicide), present themselves, anti-depressant medication may be the optimal solution to turn to. Have a discussion with your primary care physician about what the optimal solution might be in your particular case.

Therapy: While I would recommend psychotherapy to anyone who has the opportunity, therapy may be particularly advantageous to someone facing the effects of Seasonal Affective Disorder. Learning healthy coping methods and stress management behaviors from a licensed professional may help to quickly curb negative emotions.

Environmental changes: Exposing yourself to more sunlight within your household may be an easy and safe solution to reducing the effect of SAD. Opening the blinds and transitioning your seating position may be simple, but they are simultaneously effective solutions to changing your prevailing mood.

Outside activity: Exposure to sunlight is incredibly valuable to your mental health even in less than optimal temperatures. That being the case, taking a walk, or attending an outdoor event may be a great way to combat SAD.

Exercise: Regular exercise can help to mitigate key contributors to Seasonal Affective Disorder such as anxiety and stress. Activities such as Tai Chi or Yoga may also be valuable as dual-purpose solutions, fulfilling both meditative and exercise goals.
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Written by Ayden Vaval

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