Personal trainer Sean Hawthorne asks, if we know what to do, then why dont we do it?

In part 1 of our discussion on willpower and motivation, I introduced Dr. Baumeisters Muscle Model of Willpower, the idea that our willpower, the strength to resist cravings or temptation, is akin to the physiology of our muscles it gets tired and can fatigue in the short term, but over time the more you work itthe stronger and more robust it gets. We also talked about willpower from the point of view of addiction and recovery and looked at the acronym H.A.L.T Hungry, Angry, Lonely, and Tired and how these emotional and physiological states can jeopardize our plans for change by sapping our internal resolve.

In part 2 were going to talk strategies to help us avoid the first of these potentially sabotaging conditions, hunger.

Be prepared and plan ahead. In the nutrition component of all of my courses and training I talk about the need to maintain your blood sugar by eating regularly. This doesnt boost your metabolism, its boosts your willpower and allows you to stay motivated and on track. In the past, the idea of six small meals the mantra of meal frequency when I first started coaching others and competing in physique competitions was touted as a metabolic boost, a way to keep the internal fire burning brighter, but thats not the case, or the reason for the weight loss benefits some find with this eating pattern. Eating regularly and strategically can reduce total consumption (and overall calorie intake) by fueling your brain which boosts your willpower and strengthens your ability to resist deviating from the plan!

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https://bravoformula.com/black-press-mindless-eating

Strategy and planning will best willpower every time, why struggle to resist when you can simply plan ahead? Lets take a look at the time between lunch and leaving work for home. Everyone I coach gets the same instruction if lunch is at 12:00 pm and you leave for home around 4:30 for 5:00 pm, youre ability to reduce your calories permanently relies on having a snack around 3:00 pm. Im not nearly as concerned with what as I am with when, because in order to make your change permanent it has to start with habits, those vital behaviours that are key to change. The best diet in the world the only one that will work is the one you dont know youre on!

Your personal food philosophies and nutritional core values might be based on spiritual, cultural, or even religious beliefs, which are not (in my opinion) up for negotiation. They might even be based on the latest trendy Netflix documentary (which is perfectly fine), just know that if you want to succeed maintain your willpower and your motivation and eat a snack before you leave work. I personally like an apple, it grew on a tree and a large one generally has less that 80 calories, its light on energy, dense on fiber and packed with nutrients.

In todays world of The seven secret hacks and super shortcuts to stratospheric success its crucial to recognize the long game and what it is youre actually looking for. I dont know why you or anyone else is looking to lose weight (your motivation ), but if its permanent, sustainable, lifelong change, it has to be based on you and your daily habits. In my experience changing your health and fitness or your body composition has to start with the understanding that using our willpower, our self-regulatory strength, is a last resort. Discipline, strategy and preparation are the vital behaviours crucial to making permanent changes.

In part 3 of this series on willpower and how to keep it strong for those times we actually need to rely on our resolve, were going to look at the emotional components of H.A.L.T and talk strategy to stay on track.

Sean Hawthorne is the owner and operator of OneLife Health and Wellness, Kelownas first and longest running private, personal training facility. While working in Dubai, UAE as a Contracts and Project Manager, Sean decided to leave his successful career in Civil Engineering Technology and pursue his passion for health, fitness and helping others achieve their goals. He returned to Canada in 2001, taking formal education in Exercise Science and starting his career in the field of health and fitness. Working in collaboration with their clients, Sean and his team of health and fitness professionals strive to continually improve their skills and to help everyone reach their goals.

Contact Sean:

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HAWTHORNE: Willpower versus motivation, part 2 - Vernon Morning Star

After getting her start as a member of the girl group Fifth Harmony, Normani has finally been given the chance to show what she can do when the world revolves around her. Following the bands breakup in 2018, the New Orleans native, whose full name is Normani Kordei Hamilton, took some time to recalibrate her trajectory. After collaborations with artists including Khalid, 6lack, and Sam Smith, and an opening slot on Ariana Grandes Sweetener World Tour, she emerged last August as a fully formed pop star with Motivation, a throwback R&B anthem whose video featured the former gymnast powering through ferocious hip-hop dance moves, culminating in what can only be described as a basketball booty bounce. As she puts the finishing touches on her debut album, the 23-year-old singer took a minute to answer some pressing questions from the writing of Andy Warhol.

ANDY WARHOL: What did you have for breakfast?

NORMANI: An acai bowl from Backyard Bowls. I have one almost every morning.

WARHOL: Do you dream?

NORMANI: No, Im just too tired.

WARHOL: Showers or baths?

NORMANI: Showers. Im convinced that I have early menopause. I absolutely cannot stay in a hot pool for that long, comfortably. The max is ten minutes. After that its a wrap.

WARHOL: Is there anything you regret not doing?

NORMANI: I could have been more vocal when I met President Barack Obama and Michelle Obama. I met them during my time in Fifth Harmony, but I probably should have taken advantage of the situation a little more. Im a shy person in general, especially when it comes to people I admire.

WARHOL: When do you get nervous?

NORMANI: When Im preparing for something. If its an awards show or any type of performance thats live, its when Im in the make-up chair and getting my hair done. But once I step onto the stage, Im all the way in it.

WARHOL: What are you reading right now?

NORMANI: Ive been diving into my Bible a little more. I try to let that be the first thing I do when I wake up in the morning. I spend some personal time with god, and dive into the Word a bit deeper so that Im able to have a better understanding of the things that have happened in this life.

WARHOL: Who is your dream date?

NORMANI: I dont really have one person in particular, but Id love to go on a triple date with Barack and Michelle, and Jay-Z and Beyonc.

WARHOL: Whats the craziest thing a fan has sent you?

NORMANI: When I didnt win Dancing with the Stars, someone made me my own mirror ball trophy.

WARHOL: When do you dance?

NORMANI: I dance 24/7. I could be having a conversation and my ass will be moving.

WARHOL: What are your beauty secrets?

NORMANI: I need to practice what I preach, but I think that it starts with drinking a lot of water and keeping hydrated, which Im getting better at. Ive been really struggling lately with liking my skin. Ive suffered with acne, probably since the beginning of Fifth Harmony up until now. But recently, its been the worst that its ever been, and its forced me to get to know myself in other ways, versus focusing on the exterior. No amount of makeup can make me feel the best about myself when there are these freaking creatures living on my face.

WARHOL: What do you think about love?

NORMANI: I think that love is the most powerful force that exists, whether its in terms of relationships, the love that I have for god, or the love I get from people who dont really know me but who support me wholeheartedly.

WARHOL: Are you a health food person?

NORMANI: I try to eat as healthy as possible, especially because like I said, Ive been struggling. My body has gone through so many changes. As a woman, there are many different stages that our bodies go through. Having to keep up with that in the public eye can be a lot. I try to eat the best that I possibly can. My mom is encouraging of it. Were in it together. I dont really eat any red meat. I was pescatarian for three years, but then I went to New Orleans and had some wings, and that changed everything.

WARHOL: What is your typical day like?

NORMANI: I wake up, get a quick bite, and go to the studio. And then Ill be there for pretty much the whole day. Sometimes I have my workout right before I go to the session.

WARHOL: How were you discovered?

NORMANI: I was discovered on the X-Factor. I auditioned as a solo artist and got eliminated, and I was put into a girl group called Fifth Harmony. We were together for about five years, I think. Now were all thriving and flourishing and doing our own individual things. But I was part of one of the biggest girl groups in history, and Im so grateful I get to say that.

WARHOL: Do you cook?

NORMANI: I dont really have time to cook. But Id like to believe that I could cook my ass off. I know that I could throw down. But when I get home its like, Do you want to cook or do you want to binge-watch Power?

WARHOL: Are you collecting art?

NORMANI: No, but I love to collect candles. I dont even care if theyre from Target.

WARHOL: What kind of clothes do you like?

NORMANI: Im a sweat-suit girl. Im always in a hoodie and my Nike slides. Sometimes Im too comfortable. The other day I walked into the airport and this girl was like, Oh my God, are you Normani? And I was like, DammitYes. And she was like, Can I have a photo? I said, I would, but not today. I have my spot treatment on.

WARHOL: Would you ever marry one of your fans?

NORMANI: A friend of mine told me this story about one of his fans becoming his girlfriend. So, I mean, things happen. You could find love anywhere. That could very well be a possibility. If the right guy comes through one of my meet-and-greets and sweeps me off my feet, then maybe. Now watch, a bunch of guys are going to come to my meet-and-greets with flowers.

WARHOL: Whats your favorite movie?

NORMANI: The Best of Me. Its by the guy who wrote The Notebook.

This article appears in the March 2020 issueofInterviewMagazine.Subscribehere.

Hair: Csar Delen Ramirz using Wildform at Crowd MGMT Makeup: Rokael Lizama Manicure: Michelle Won Fashion Assistant: Ashling Massoumi

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After "Motivation," the Singer Normani Is Never Not Dancing - Interview

Caffeine is unquestionably the most preferred way to reduce fatigue, increase concentration, improve alertness and boost energy. After a bad night sleep or in the middle of the day, most people turn to coffee for a short burst of energy. But there is another harsh truth that excess caffeine intake is not good for health. Moreover, the impact is just temporary, which fades away much sooner than you realise.

Well, scientists have come up with another much effective and natural way of boosting energy and motivating you. Ditch your cup of coffee because it is time to get involved in some physical activity.

Rather than reaching out for your favourite cup of caffeine, walk up and down the stairs for 10 minutes to feel active and motivated.

As per a study carried out by the researchers of the University of Georgia, sleep-deprived adults who walked up and downstairs at a steady pace for 10 minutes felt more energised as compared to those who consumed 50 milligrams of caffeine or a can of soda.

The researchers included 18 female college students aged between 18 and 23 years in their study. They picked the participants who reported having chronic sleep deprivation. They were asked to take a test that evaluated their memory, attention, reaction time and motivation under two separate situations. In the first one, they were given a capsule containing either 50 milligrams of caffeine or a placebo, while in the second one they were asked to walk up and down the stairs at a regular pace for around 10 minutes.

In the end, it was found that the team that walked the stairs were more motivated and energised as compared to those who were given caffeine. However, none of the conditions had any impact on the memory of an individual.

This new study is good news for all those people who depend on caffeine to stay motivated and focused throughout the day. Rather than drinking coffee they can just stroll in the office or home for 10 minutes when feeling sluggish. This will also you active and even help to stay fit.

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Climb stairs instead of drinking coffee to boost energy and motivation, claims study - Times of India

NEW DELHI: Lalremsiami, international hockey's rising star of 2019, says the award will act as great motivation to serve the Indian women's team better in the upcoming Olympics.

The 19-year-old was announced as the winner of the prestigious award earlier on Tuesday.

"The award obviously serves as a great motivation for the upcoming Olympics, and gives me more confidence and belief to go on and do my best for the team for years to come," said Lalremsiami.

Lalremsiami, who lost her father last year, before taking on Chile in the semifinal of the FIH Women's World Series Finals, dedicated the award to him.

"I had a mixed year in 2019, and it was a huge personal loss for me when I lost my father. He always motivated me to do well, and I am sure he would be giving his blessings from above. I would like to dedicate this award to him," said the youngster.

She won her first gold medal with the Indian team in 2017 when they won the Asia Cup.

Hailing from Mizoram, Lalremsiami also helped her team win the Olympic Test Event in Tokyo late last year, and then the FIH Hockey Olympic Qualifiers, which saw India book a berth at the all-important Tokyo Olympics.

"It is a huge honour for me because there were so many great players nominated in the same category. I am really thankful to my family for giving me the freedom to choose my career in hockey, and to my Coaches and teammates who have always supported me throughout," she said.

Originally posted here:
FIH award will act as motivation to do better in Olympics: Lalremsiami - Times of India

CHICAGO Markelle Fultz, who has worked hard to overcome early career obstacles, is currently in the middle of a breakout season with the Orlando Magic.

His confidence, although it never wavered even when he had to miss time on the court because of his shoulder injury, is booming, and that has been noticed by seemingly everyone hes been in contact with at NBA All-Star Weekend in Chicago.

Even though hes not competing in any of this years events, the 21-year-old point guard made the trip to the Windy City to get a taste of what this scene is all about. And based on what hes observed so far, hes going to push even harder to get invited to future All-Star Weekends.

Just taking it all in really and using it as motivation, Fultz said. Being around and seeing everything going on, its just a really dope experience for me. Its my first time at any event, any All-Star. Im just really honored and Im happy.

While pretty much every NBA player says a goal of theirs is to become an All-Star, Fultz is willing to go above and beyond to turn that into a reality for himself. With his eyes and ears wide open, the 2017 No. 1 overall draft pick is using all the positive energy around him in Chicago to fuel his drive even more.

His Orlando teammates, including Aaron Gordon, who is in Chicago for the dunk contest, have full confidence in him and believe he will accomplish big things in the years ahead.

Hell be back (at All-Star). Hell be in the big game soon, Gordon said.

Already very active in the Central Florida community helping children reach their highest potential, Fultz decided he wanted to make a difference on a more national scale. Thats why the 6-foot-3, 209-pounder joined Gordon for an NBA Cares event on Friday at the Navy Pier, where they helped show 300 girls from various Chicago public schools the fundamentals of the game as part of the WNBA and Jr. NBAs Her Time to Play initiative.

The positive impact Gordon, who will be participating in Saturday nights headline event for the third time in his career, has made on the Orlando area is something he is extremely proud of. Especially when it comes to children and their education, the 24-year-old high flyer is on a mission to transform youth and show them how much fun learning can be.

Last season, Gordon and Jonathan Isaac were named co-winners of the Rich & Helen DeVos Community Enrichment Award for their commitment to community service in Central Florida. While incredibly grateful to be recognized, that prize was simply a reminder of all the children hes assisted through the years and the joy theyve shared during various community events.

Its always good to give back, the 6-foot-9, 220-pound forward said. We have so many public figures and high profile people (at All-Star Weekend) and its about leading by example. You come back here and you show that basketball is a game of love and it can be shared and it can take you to so many different opportunities and open so many doors. We are just trying to give back.

The Her Time to Play program curriculum, co-created with the Womens Sports Foundation, pairs on-court training with off-court life skills lessons to build girls confidence, prepare them for the challenges of adolescence and teach them important values such as teamwork and leadership.

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All-Star Weekend Appearance Motivating Markelle Fultz Even More - OrlandoMagic.com

From start-ups to well-established companies, organisations thrive or fail on motivating employees. Its mission-critical. Motivated employees are easy to spot they tend to align their purpose to that of the company, are more innovative with their problem-solving and have a greater impact. Organisations must actively work to motivate and engage employees, giving them a sense of purpose. Otherwise, theres a real risk of the company falling behind the competition and staying there.

Start-ups have an advantage on this front; its easier to motivate smaller, more tight-knit teams. Employees can be continually realigned to ever-changing organisational priorities. As companies develop and grow, maintaining this level of employee motivation becomes increasingly important. At the same time, it is more difficult to ensure culture clearly reflects purpose in the workplace, and therefore motivates employees as individuals and the organisation as a whole to perform. HR processes from goal setting to managing performance and recognising achievement can be a double-edged sword. These can either build upon the companys culture or chip away at it.

Its never too late for a company to change its approach. Whatever the size of the business, building a more engaged, motivated workforce begins with developing a performance-focused culture that goes beyond simple workplace benefits.

Dont neglect the performance review

While perks like table tennis tables, free lunches and unlimited holiday are nice, they arent actually successful tools for motivating employees

While perks like table tennis tables, free lunches and unlimited holiday are nice, they arent actually successful tools for motivating employees. Motivation is a continuous process which involves nurturing a sense of purpose to unify the entire organisation from employees to managers. At a time when the majority of employees believe performance reviews are a needless HR requirement, managers should think about how they can source the most value from them. When the performance reviews importance is overlooked, its often a reflection of the mis-alignment between workers day-to-day activities and their understanding of their role within the businesss mission.

Not only this, but of those managers who do prioritise performance reviews, many only tend to hold them annually and use them as opportunities to reel off a list of bog-standard, demotivating objectives with no timeframe in which to meet them. Such an approach doesnt fit the modern workforce: annual reviews often fail to nurture a sense of purpose in the workplace or sustain motivation in employees, despite it being the primary purpose of any performance-management program. In order to be motivated, meet todays goals and prepare for tomorrows challenges, employees must have a clear understanding of how their work impacts the companys performance and that means having regular conversations about their progress.

A healthy, performance-focused culture comes down to a need for employees to link their individual objectives to the priorities set by the business monthly, quarterly and annually. To make this possible. HR teams, managers and employees should all have the tools to see the businesss key goals, connect these with their own objectives and track progress toward achieving them individually and as a company. Transparency gives everyone a stake in the process, proving to employees that their work really matters to the overall direction and success of the business.

Its all in the conversation

When managers do take the time to speak to employees, the conversations usually focus on day-to-day tasks and rarely touch on wider goals or development opportunities

Once each individuals goals are linked to the wider business objectives, it becomes easier to see where employees need more support to achieve their targets. Its no longer possible to wait for the end-of-year performance review to see what employees are achieving. Instead of time-consuming, weighty annual reviews where feedback and assistance often comes too late and is no longer valuable, organisations should encourage more frequent light-weight conversations.

Managers often feel they check in with their direct reports regularly, but in reality most dont have the important performance-related conversations with employees nearly enough. When managers do take the time to speak to employees, the conversations usually focus on day-to-day tasks and rarely touch on wider goals or development opportunities. To break this cycle, managers should be encouraged to hold short monthly conversations. These can focus on three simple goal-oriented questions: 1) What do you need more of? 2) What do you need less of? 3) How can I help?

Following this method keeps work on track and makes it easier to correct any issues in a more timely manner. But businesses shouldnt expect perfection from the start; employees and managers need practice giving and receiving feedback regularly to become effective. Often, managers either want or need additional help when it comes to coaching employees and teams towards improved performance. However, frequent, short conversations are better than purposely not checking in on performance at all. As time progresses, these discussions become smoother and more valuable for the employee, the manager and, ultimately, the business.

No matter what size your company, creating a performance-driven culture in the workplace that provides purpose and encourages communication will help motivate employees and also retain them and that will ultimately keep businesses ahead of the competition.

Image byHeungSoon

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What performance culture can teach us about motivating employees in the workplace - Workplace Insight

BATTLE CREEK, Mich. City Hall is looking to modernize its charter by changing the language, said assistant City Manager Ted Dearing.

He said theyd specifically like to change all the pronouns found in the over 33 sections of the charter.

Thats dozens and dozens of changes in the charter but in every case it might be changing the he to a them or his to a their, Dearing said during an interview with FOX 17 Friday morning. Its very minor language changes but it occurs at various locations throughout the charter.

Dearing said changing the pronouns has been discussed for a few years. Theyd like to include the proposal on the March 10 ballot.

We have a female city manager and when every reference in the charter is to a male, then thats probably not where you want to be of an inclusive community, he said. So I think its very important again, given what todays dynamics look like to make people feel like hey they can be part of their city government, they can be part of the infrastructure here and that the charter reflects that.

Dearing said the motivation behind the proposal is inclusivity. Back in October 2019, City Hall removed a stained glass window that depicted a Native American in a belittling way.

He said changing the language in the charter would be done in the same regard, to make the city more welcoming to its various residents.

I think this is just an extension of the commitment from the city commission to be inclusive in not only their actions but in their language, Dearing said.

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City Hall says inclusivity is motivation behind proposal to change pronouns in its charter - Fox17

Using digital game-based learning is on the rise in schools and learning organisations globally. Kahoot! currently has over 2 billion players, according to DArcy including teachers, students, parents, and even corporate users.

With over 60 million interactive games, the platform has developed the nickname, The Netflix of Education.

Education and brain training are increasingly being seen as a market where telemedia players could find a new market. Carrier billing for one off plays of brain training is a natural fit, but the interactive elements of the industry could have a much greater role to play in education than that. It is an interesting field.

Technology is becoming more and more important in 21st century classrooms, where students can learn from anywhere at any time and have access to the worlds information, says Sean DArcy, Head of Marketing from Norwegian based Kahoot.

He believes that while traditional classrooms will continue to exist in the future, they will be supported with the use of interactive and social learning environments so that they can accommodate all kinds of learners and make learning a fun, gamified experience.

Kahoot is a game-based learning platform that makes it easy to create, share and play fun learning games or trivia quizzes. Kahoot! is used in a variety of settings: in K-12 and university classrooms, corporate offices, social settings, and major sporting and cultural events.

In 2018, Kahoot! had over one billion participating players in more than 200 countries. Launched in 2013, the company is headquartered in Norway with offices in the US and the UK.

Tapping into this is CMRubinWorld, which sells CMRubinWorlds award-winning series, The Global Search for Education, that brings together distinguished thought leaders in education and innovation from around the world to explore the key learning issues faced by most nations. The series has become a highly visible platform for global discourse on 21st century learning, offering a diverse range of innovative ideas which are presented by the series founder, C. M. Rubin, together with the worlds leading thinkers.

Read morehere

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Game technology increasingly integrated into teaching environments to enhance students engagement and motivation - Telemedia Online

February 14, 2020 5:55AM

Amazon Prime that Vitamin D to your doorstep...We've heard it a dozen times from our irritating neighbors trying to strike up a chat as we nab the morning mail, or from our overprotective parents across the phone: "you've got to try those vitamin D supplements!" While we may roll our eyes, this vitamin really is the name of the game when it comes to Seattle cuisine through the dreary months. Avoid the wintertime blues and swallow one of these tiny bad boys with your morning supplements; vitamin D (often derived from the sun) plays a power role when it comes to regulation of calcium and healthy bones, maintenance of phosphorus levels, and facilitation of our immune system.

Get lit...Happy lamps are a very real thing, and beloved by many a Seattleites. These ultra-bright lamps are not your everyday nightstand bulb. Serving as a source of mock light for your eyes, mind, and body, shoot for a lamp of 1,000 lux or more, which is 100 times stronger than your average lamp. Taking a seat in front of the lamp for 20 to 90 minutes each day (preferably early in the morning) can help "trick" your body into thinking it's still receiving a healthy dose of daylight, increasing energy and happiness levels across the board. For those who hate their alarm clock, also check out dawn simulators, which increase in brightness as a rising sun would come daytime.

Get lit...Happy lamps are a very real thing, and beloved by many a Seattleites. These ultra-bright lamps are not your everyday nightstand bulb. Serving as a source of mock light for your eyes, mind, and body,

Hunt down some salmon and gather those wild shrooms...Calling all foraging fanatics! As comfort fare and carbohydrate cravings increase through the winter months, strive not to skip out on local produce to supplement the vitamins your body needs to feel fueled. Stock up on fruits and veggies, but also salmon (high in vitamin D3 and Omega-3,) herring (also high in Omega-3,) and wild mushrooms (packed with vitamin D2.)

Ready your neon '80s workout garb, and don't forget the leg warmers...We get it. Either it's too dark and rainy for a jog or a stroll after work, or you're simply just too tired to toss on your workout clothes after a long day in the office. If working out bores you or you can't muster the motivation, look forward to a more winter-friendly fitness activity. Hunt down a neighborhood indoor pool membership for a summertime feel but winter workout (like Snohomish Aquatic Center's balmy warm water pool at 102 degrees,) sweat out your stresses in an infrared sauna at the nearby gym, or check out reservations for these hot spring adventures to get you out of the house.

Refuse to reclude...If you've told your besties you're sick for the sixth time this month to avoid social outings, things might start seeming a little sketchy on their end. If you're too tired come the weekend when you can finally relax or don't have the energy to dress up and head downtown for a happy hour (we're with you,) simply plan social gatherings that don't require as much effort outside of the house! Maintaining conversation and social interaction with others is vital when it comes to keeping happy levels high through the dark months, so while there's a time and a place for a cup of tea and a Netflix binge, opt for joining a book club, picking up a winter sport like show shoeing or skiing, hopping into a Meetup group with people who care for dim sum or latte art as much as you do, or host a dinner party from home to keep you out of your reclusion.

Note: If you want to look forward to an event that at least makes you feel like it's spring, register for the annual Northwest Flower and Garden Show. Decked in thousands of multihued florals and surrounded by a warm venue, the exhibition of horticulture and gardening held in Seattle for five days each February is the largest garden show west of Philadelphia, and the second largest garden show in the country. Not to mention, you can spruce up your kitchen table with some bright tulips.

Refuse to reclude...If you've told your besties you're sick for the sixth time this month to avoid social outings, things might start seeming a little sketchy on their end. If you're too tired come the weekend

Call up your local window washers...The most challenging step on this entire list...here's how it goes: step out of bed, walk to the window, and open the blinds. That's it. That's the tip. While it may be raining outside or unsurprisingly overcast, opening your blinds still lets in a healthy dose of natural light and some semblance of an outside world when you feel cooped up. Not to mention, supposedly opening your blinds can help kill bacteria that can live in dust particles around your home.

Skip the summer vacation...So don't actually skip taking a much needed vacation, but rather, pre-plan the trip for when you know you'll really need it. Head to Hawaii come January or February, plan an easy San Francisco escape come March, or look forward to a trek through Arizona's national parks come early April. The wintertime breaks for warmer temperatures will help revive skin missing the sun and drooping motivation.

Skip the summer vacation...So don't actually skip taking a much needed vacation, but rather, pre-plan the trip for when you know you'll really need it. Head to Hawaii come January or February, plan an easy San

Keep growing...For both a little happy lamp and a healthy hobby through the Seattle darkness, order an indoor garden to settle on your windowsill to grow fresh herbs, sprigs of lavender, and even baby strawberries despite the inability to grow fresh produce outdoors. The caretaking, the mock sunlight lamp, and the fresh produce after a few weeks of waiting will keep your spirits lifted and your refrigerator fresh.

Keep growing...For both a little happy lamp and a healthy hobby through the Seattle darkness, order an indoor garden to settle on your windowsill to grow fresh herbs, sprigs of lavender, and even baby

All puns aside, don't hesitate to talk with your physician... Seasonal Affective Disorder (SAD) is a very real thing, affecting around 10 million Americans according to Psychology Today. A type of depression related to changes in the seasons, drops in levels of serotonin and melatonin alongside an imbalanced biological clock may leave many feeling depressed and low in energy. According to the Mayo Clinic, "It's normal to have some days when you feel down, but if feel down for days at a time and you can't get motivated to do activities you normally enjoy, see your doctor."

Photo: Photo By Cathy Scola/Getty Images

Amazon Prime that Vitamin D to your doorstep...We've heard it a dozen times from our irritating neighbors trying to strike up a chat as we nab the morning mail, or from our overprotective parents across the phone: "you've got to try those vitamin D supplements!" While we may roll our eyes, this vitamin really is the name of the game when it comes to Seattle cuisine through the dreary months. Avoid the wintertime blues and swallow one of these tiny bad boys with your morning supplements; vitamin D (often derived from the sun) plays a power role when it comes to regulation of calcium and healthy bones, maintenance of phosphorus levels, and facilitation of our immune system.

How to stay happy and motivated through a dark Seattle winter

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How to stay happy and motivated through a dark Seattle winter - seattlepi.com

POLK COUNTY, Iowa (KWQC) - A Des Moines woman who was charged after two hit-and-runs that officials called racially-motivated has been ruled incompetent to stand trial.

According to court records, on Tuesday, 42-year-old Nicole Poole appeared in Polk County District Court to determine whether she was competent to stand trial.

The court ruled that Poole is suffering from a mental disorder which prevents her from understanding the charges and the proceedings, or assisting effectively in her own defense. That means proceedings in the case are suspended until the court finds Poole competent to stand trial.

Because the court considers Poole to pose a danger to "the public peace and safety," she will have to undergo inpatient treatment. She is being sent to the Iowa Medical and Classification Center, or another appropriate treatment facility, for treatment that is designed to restore her competency.

The psychiatrist or psychologist treating Poole will have to report to the court within 30 days and every 60 days afterwards regarding Poole's mental disorder and whether it appears she can be restored to competency in a reasonable amount of time.

Poole was charged with attempted murder in December after police say she ran over a 14-year-old girl because she was Mexican. She was also charged with attempted murder for driving over a Des Moines curb on the same day to hit a 12-year-old boy.

Police say on December 9, just before 5 p.m,. a 14-year-old girl was walking on the sidewalk on her way to an activity at a high school when a vehicle hit her. Officials say Poole left the road to run the girl over.

The teenager suffered numerous injuries, and police say Poole left the area without helping the teen.

On Thursday, Dec. 19, police identified the driver, and detectives interviewed her at the Polk County Jail, where she was being held on other charges.

During the interview, police say Franklin not only admitted to hitting the teen but that she did so intentionally. Police say Franklin told them she ran over the girl because she was "a Mexican." Officials say Franklin went on to make numerous derogatory comments about Latinos to investigators.

Des Moines police spokesman Paul Parizek said the 12-year-old boy who Poole hit is black and said at the time that looking at the other two incidents, "the hate-filled motivation is apparent."

According to a separate court filing, because an order for involuntary treatment of mental illness was issued, Poole will no longer be able to possess a firearm. The loss is permanent, unless a petition to restore that right is approved by a district court in Iowa.

A hearing has been scheduled for April 21, 2020 to revisit the issue and determine whether Poole is competent to stand trial at that point.

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Iowa woman accused in racially-motivated hit-and-runs ruled incompetent to stand trial - KWQC-TV6