Category: Inspirational

Your daily schedule can help you fight stress

Did you know that your daily schedule can actually help you build resilience? The ability to adapt to stress is something you can develop through practice.

On Thursday’s show (9/3), we talked about how to use your schedule to fight stress and anxiety in your life.

Click HERE to see the full article from www.sharecare.com

In the morning

Let the sunshine in – Start the day with a blast of sunlight and some physical activity, ideally a walk outside.

Fuel up – Eating a breakfast with a balance of complex carbs, protein and healthy fats will give you energy to sustain your brain and body through the morning. Try:

  • Avocado slices on whole grain toast
  • Oatmeal cooked with walnuts, frozen blueberries and low-fat milk
  • Low-fat Greek yogurt topped with granola and fresh berries

Sit in stillness – Before diving into your day, take a moment to sit and tune in to the flow of your breath at one point in your body, whether at your nose or your belly. Once you’ve found a little quiet, direct your attention to your thoughts. Starting the day with this mindset reminds you that stress is inevitable, it flows through all of us—but stress is not who you are. As we develop this mindful approach to our thoughts, we begin to learn how our minds work and how we respond to internal and external experiences, explains Brewer.

In the afternoon

Lunchtime talk – Make it a point to have a meaningful conversation with someone—a coworker, an old friend, a family member or even a licensed therapist—as part of your break. Talking about your worries can help you identify what’s bothering you. Active listening, meanwhile, strengthens your connection with others and can help put into perspective what you’re going through.

Stretch break – Throughout your day, remember to get up periodically to move your body and stretch your legs. Spend a few minutes looking out the window or with your eyes closed and find that in-and-out flow of your breath.  

In the evening

Spread kindness – Whether you realize it or not, you probably help a number of people, whether coworkers or family members, throughout your day. But reaching out beyond your circle to perform deliberate acts of kindness is an important component of developing resilience. If you have the resources to donate, make a daily micro-payment to a favorite charity. If you have time to spare, take a half hour to pick up groceries for a friend or to run a parcel to the post office for an elderly neighbor.

Have a laugh – Research suggests that laughter offers a number of health benefits, from reducing levels of stress hormones to boosting the immune system. If you find something really good, share it: Having a laugh with friends also triggers the production of endorphins—feel-good chemicals in the brain—which may help people bond and form relationships, suggests one 2017 study published in the Journal of Neuroscience.

Clock out – In order to do it all over again tomorrow, you need a good night’s rest. Set a reminder on your phone to let you know when to start winding down, at least an hour before lights out. Jot down your key to-dos for the next day so they’re not rattling around in your brain when your head hits the pillow.

If you nailed your resilience-building points today, give yourself credit. If you missed the mark in a few places, know that there’s a new day tomorrow to keep making progress.

(pictures from http://www.sharecare.com)

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Doing the hard things is good for us.

On Tuesday’s show, we talked about why we should do the hard thing.
Many people often take the easy way out, but taking short cuts in life often give us a life that is less than fulfilling. We discussed a new idea – doing the hard things in life. 

Click HERE for the full article.

1. You Will Grow As A Person

2. You Will Become A Better Person

3. You Will Stand Out

4. You Will Be Healthier

5. You Will Become Smarter

6. You Will Be More Productive

7. You Will Be Valued

8. You Will Be Happier

(Picture from Brett Sayles from Pexels)

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The TAC Color for a Cause 5K 1-Mile Run/Walk is VIRTUAL this year

Join the Teen Advisory Council of Knox County (TAC)  for the 2020 Virtual Color for a Cause 5k/1m Run or Walk to have the time of your life with your family, friends and/or co-workers. 

WNZR’s Wesley Boston talked with Lindsey Lamp, Delta Coordinator at New Directions of Knox County about this great event.
Click HERE to hear their conversation.

The Virtual Color for a Cause 5k, hosted by TAC, will take place from the morning of Saturday, August 29th, to the end of the day on Monday, September 6th to complete your event.  Do it any way you want – on a treadmill, walking the dog, your usual jogging route, whatever works. This event is all about fun, family, friends, and healthy lifestyles! Join the TAC for a little exercise and lots of colorful FUN!

First 500 pre-registrations will receive a white t-shirt, a finisher medal, color packet, and Color Run Swag! You will have the option to have your packet mail to you or contactless pick up.  If you choose to have your packet mailed, our goal is to have it to you before Saturday, August 29th  so that you can do a great post-race selfie wearing them.  We will be hosting a Facebook live virtual color toss on Saturday, September 5th at 6:00pm.  We encourage you to post a video or picture to the Color for a Cause Facebook Event Page for a chance to win a door prize!

PRICING
$20 Race Registration & In Person Pick Up $30 Race Registration & Packet Mailing During registration you’ll have the option to pickup your packet at New Directions Monday, August 24 – Friday, August 28 or we can mail the packet right to your door.

To register, click HERE.

To follow TAC or to join, click HERE.

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Encouragement for Families – FUN family activities for the weekend

It’s a Week of Encouragement on The Morning Thing. Today (8/27), we took the encouragement to the family.

We shared some fun family activities you can try out on a weekend.
We all know that this school year is going to be different.
We hope that these ideas can help you plan some special weekend activities to keep your family encouraged throughout the week.  

Check out these 14 Fun Weekend Family Activities from imom.com
Click HERE to see the list. Some of these activities will have restrictions because of Covid-19.

1. High School Sporting Event

Go to a local high school football, basketball or any other game. Games will usually cost anywhere up to $5 and are sometimes even free for kids! To make this even more fun, collect plastic bottles and any cardboard/poster board to make signs and noisemakers to cheer your team on.

2. Mystery Trip

Take the kids on a mystery trip. Give them clues about your destination as you get closer. It can be something as simple as an ice cream shop or a playground, or a trip to a museum or amusement park. The possible destinations are endless—just make it a surprise!

3. Family Theater

Put your child in the spotlight and put on a family play. You can make this as simple or detailed as you want by creating costumes, props, tickets, and maybe even some yummy refreshments. This is also a great opportunity to record a home video!

4. The Family Restaurant

Let your children prepare a meal and serve it to you and your husband restaurant style. This is a great way for them to have fun in the kitchen and a memorable experience for everyone!

5. Gardening 101

Plant flowers (indoors in a flower pot or outside). Let your child pick out what kind of flower he or she wants to plant and teach them how to take care of it.

6. Be Our Guest

Get to know the family of one of your child’s friends by having the family over for a cookout.

7. Picture Perfect

Let your kids take photos, print them, and make a photo album—then have the kids think of captions. Photo albums are easy, fun, and serve as a great keepsake!

8. Scavenger Hunt

Have a fun, free scavenger hunt. You can make up fun clues and even have a prize at the end! If you aren’t too sure where to start, look up some ideas on the internet to get you going.

9. Bike Ride

Go on a bike ride that ends with a picnic. Map your route before you leave, choosing new and interesting destinations each week. This day will be full of fun, food, and great exercise!

10. Spa Day (girls only!)

Have a spa hour—paint each other’s nails, do your hair, and let them put makeup on you. To make your spa day even better, wear bathrobes and put on some soothing tunes!

11. Obstacle Course

Build an obstacle course and let each family member compete for the best time. You can even make certificates or medals for everyone.

12. Garage Sale

Have a garage sale and let your kids decide how to spend the proceeds on a family day. Who says you can’t have fun and tidy up the garage at the same time?

13. Secret Serving

Plan a secret surprise for someone in need. For example, cook a meal for someone or mow their lawn without them knowing who did it.

14. Backyard Camping

Tell ghost stories, look at the stars, and enjoy some yummy s’mores all in the comfort of your very own backyard.

We also shared some ideas for some Family Summer Activity Alternatives During Covid-19 from verywellfamily.com
Click HERE to see the full list.
Even though summer is wrapping up, you can still get some great ideas from this list.

When You Can’t Visit the Pool 

  • Use a lawn sprinkler. Provided you have yard space, go old-school, and haul out a lawn sprinkler for kids to run around in. You might even get the urge and run through it yourself.
  • Get a kiddie pool. It may not be the height of luxury, but in a pinch, an inexpensive kiddie pool is better than nothing! Cool off in one of these refillable plastic shells. 
  • Have a squirt gun fight. Sometimes you don’t feel like taking the whole plunge into a pool, anyway. Spritz each other with squirt guns instead.
  • Go to a lake. Pools may be off-limits, but many lakes are still open for public swimming. If there are lakes in your area, be sure check their current swimming restrictions before heading out.

When You Can’t Go on Vacation 

  • Camp in the backyard. Roast marshmallows, tell spooky stories, and spend the night under the stars—right in your own backyard. 
  • Take a culinary “vacation.” Can’t travel the world? Bring the flavors of far-flung cuisines to your home kitchen. Once a week, try a new recipe from a place you’d like to visit someday, like tuna poke bowls from Hawaii, spiced swordfish from the Mediterranean, or a Chinese chicken wonton soup.
  • Enjoy the great outdoors. After months of quarantine, we could all probably use more fresh air. Have a picnic, take a hike, or go for a scenic drive. 
  • Make it a staycation. Your very own hometown (or one close by) can be a surprising source of interest and fun. Make a list of the popular attractions in your area you’ve never visited—or the ones you’ve visited and loved. See how many of them you can hit this summer. If budget allows, book a stay at a local hotel where you can leave daily stressors behind and simply relax.
  • Take advantage of virtual tours. Famous sites and world-class museums all over the world have jumped on the virtual bandwagon during Covid-19. Destinations like the battlefields at Gettysburg, the Louvre, and the Smithsonian now have tours available online. Take an educational “trip” as a family to any of these bucket list attractions.

When You Can’t Have a Party

  • Take your party online. A successful online party needs an activity. (Otherwise, it’s just awkward.) Recruit your friends for a gathering with a definite agenda, like trivia night or talent show, via a video chat platform.
  • Take your party outside. The great outdoors certainly simplify social distancing. Meet with friends in a park for a potluck with plenty of space, or sit six feet apart around a fire pit in the driveway. 
  • Make it a family affair. Had to cancel your annual summer luau or Fourth of July bash? Have a themed “party” with immediate family instead. Scrounge up some costumes and pair a themed menu to the occasion.
  • Have a parade. A birthday boy or girl deserves to feel special! When a party isn’t possible, enlist friends and family to drive by in a celebratory parade.

OTHER fun IDEAS

  • Bring on the board games. Large-group games may be out of the question at the moment, but board games are still on the table (figuratively and literally). This classic family pastime has a hidden benefit: Board games can be good for kids’ linguistic, cognitive, and social development.
  • Get kitchen-savvy. If there’s one skill your child will always use, it’s cooking. Check out our guide for creating age-appropriate roles for kids in the kitchen.
  • Try a science experiment. Everyday household items like baking soda, vinegar, and food coloring are fair game for science experiments for kids of any age. Find your next project on websites like Science Fun and Science Bob. 
  • Schedule a virtual show and tell. Young kids love to show off their favorite stuff—a fact quarantine won’t change. To let your child take pride in their special possessions, set up a time they can video chat with a friend for a virtual show and tell. 
  • Dive into arts and crafts. You don’t have to be a creative master to help your kids enjoy arts and crafts. Search projects appropriate to your child’s age on Youtube or Pinterest. 
  • Plan a scavenger hunt. Who doesn’t enjoy a scavenger hunt? Create your own list of items for kids to find around the house, then set them loose to search for a pink sock, a measuring spoon, a jingle bell, or other simple objects. 
  • Play dress-up. An outfit of Mom’s high heels, Dad’s ties, and a silly hat? Why not? Playing dress-up is an age-old, cost-free go-to for little ones.
  • Crack open a good book. To motivate kids to read, find out if your local library is offering a distanced summer reading program for kids. Or, if audiobooks are your child’s preference, tune in to Librivox, which features thousands of classics in the public domain for free. Audible, too, is offering many kids’ titles for free as long as schools are closed.
  • Go to a drive-in. In the midst of the Covid-19 pandemic, a number of drive-in movie theaters around the country have been doing a booming business. Catch the mid-century vibe by checking one out. 
  • Read, then watch. Which was better, the book or the movie? Find out by reading a book as a family, then watching the movie. 
  • Get a genre. A special theme makes everything more fun. As a family, make a plan to watch all of a certain type of movie over the summer—perhaps all the Disney princess movies, all the Harry Potter movies, or favorite ‘60s musicals.
  • Have a virtual movie night. Apps like Netflix Partyand Metastreamoffer a new way to watch movies with friends. By synching your video play and adding a group chat, you can watch “together” from a distance.
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It’s a Week of Encouragement on The Morning Thing

Today’s show (8/24) kicked off a Week of Encouragement for you and your family!

Today, we shared 52 practical and thoughtful ways to encourage others! These tips from www.anextraordinaryday.net will give you a great plan to spread some encouragement to everyone around you.

Click HERE for the full article.

52 Practical and Thoughtful Ways to Encourage Others

  1. Who do you love?  Tell your friend or family member you do.  We all need to hear that we are loved.
  2. Cheer up one who is discouraged with a hug, spending time with her, sharing truth, giving hope, telling a joke.
  3. Encourage someone beginning a new job with the latest motivational or business book in hardcover or on Kindle.
  4. Make it a point to do what is good for all.  People notice and appreciate it when you put others’ needs before your own.
  5. Some people are most encouraged by acts of service; rake leaves for an elderly neighbor, plant a porch pot and keep it watered, take the garbage to the street each week and return the empty can to the garage after pick-up, walk the dog.
  6. Spouses need encouragement.  Leave “Post-it” notes with words of gratitude and love thoughts in special places.
  7. Remind one who is struggling in a relationship that God loves each of us with an everlasting love.  He never quits on us, he never gives up on us.
  8. Love on your spiritual leaders regularly, by sending her a card or note in the mail, asking him to breakfast or lunch, or offering your time in a helpful way.
  9. Be patient with the clerk at the store, especially when there is a long line and challenging customers.  Offer an additional word of thanks.
  10. Look out for a co-worker.  Everyone needs someone to be in their corner, to have their back.
  11. Pray for someone when they share a hurt or burden.  Right then.  People are more blessed when you pray with them immediately, rather than saying I’ll be praying for you.
  12. Do a task normally done by your partner. Just because.
  13. Listen to a young person and value their ideas and opinions.
  14. Choose to live a life of character and integrity.  It encourages others to stay the course and model your example.
  15. Give a gift handmade by you.
  16. Encourage a friend to put her hope in God who richly provides everything for our enjoyment.
  17. Pick up the phone and take time to listen and encourage someone who lives far away.  Don’t do all the talking.
  18. For the one out of work, invite them to dinner, send a gift card to the grocery store or gas station (anonymously?), send a special food gift like Omaha Steaks.
  19. Send a short note on Facebook or text message a friend with a few encouraging words.
  20. Tell your boss, your pastor, or other leader that you appreciate him.
  21. Validate the one you’re speaking with; the one who is sharing their heart may be feeling a lack of self worth. It’s a wonderful thing to be validated by a person you truly like and admire!
  22. Freely say thanks for every kindness extended your way.
  23. Do you know someone who is going through rough waters?  Secretly send them a card or note everyday for a week.
  24. Is there a young couple you know who does not have the luxury of family nearby?  Offer to watch their children so they can accomplish a project or go shopping.  Take it farther and give them a gift card to a restaurant and care for their children while they are out.
  25. People rarely get personal mail delivered anymore.  Write or type a long or short letter or note of encouragement and put it in the mail.
  26. Let a parent know that you notice their positive parenting.
  27. Remind the one who feels alone in their battle of Jesus’ promise, “I will never leave you….”
  28. Have a few small gifts on hand to give someone, just because.
  29. Be quick to listen and slow to talk.  Sometimes, the best encouragement is a listening ear.
  30. Let your friend know you pray for her regularly.
  31. Write love letters.
  32. Secretly send a gift card for a coffee at Starbucks to the coffee lover with a sweet note.
  33. Be encouraging to all you meet. You never know who is having a hard day.
  34. Many are starved for human touch.  A hand on the shoulder or similar touch, used with caution, is encouraging.  For some, a hug could be life-changing.
  35. Speak life-affirming words.  What are the good qualities you recognize in your friend? Tell them what they are and how they live out those qualities in good ways.
  36. When talking with someone, ask them about them and their situation, don’t talk about yourself.
  37. If your friend is grieving a loved one, encourage them to talk about the person and listen well.
  38. Give words of blessing.  When we bless others, we release the blessing of God on them.
  39. Put together a care package.  Who wouldn’t want to receive a tangible box of love and encouragement?
  40. Smile.  Often.  A smile can change the trajectory of someone’s day.
  41. Extend neighborly kindness and encouragement. Bake and share….especially warm from oven. Have phone numbers of several neighbors so you can go down a list to find one at home to bless with your fresh-baked goodness.
  42. Be a positive, joyful person.  We can only encourage, love, and bless others with what we already have.
  43. Fill jelly jars with flowers picked from your garden.  Drop by a nursing home with them and bless the residents there.
  44. Promote a friend or acquaintance for the things they do. (Including their business).  Everyone needs a cheerleader.
  45. Ask someone for information on something they love or excel at and listen closely.
  46. Treat your co-worker with something small every now and then: a candy bar, their favorite coffee, a fun pen, etc.
  47. Give a sincere compliment.
  48. Let someone know they are important to you by turning off your cell phone when someone starts sharing with you.
  49. Write down a Bible verse that meets the need of your friend’s heart and send it in the mail, or text it, or post it on their Facebook wall for encouragement.
  50. Slip a little card in a co-workers mailbox thanking them or recognizing them for something in the workplace.
  51. Find a way to remember to pray for a friend.  One gal who doesn’t get to see her friend often has a pact with that friend to listen at night for the train whistles. It’s their signal to pray for each other.
  52. Random acts of kindness have a powerful ripple effect.

And for good measure…two more.

  1. Give a toy.  Play is under-rated and helps produce lots of smiles.
  2. If you see someone doing something kind for another person….recognize that act.

Day 30 Challenge:  Pick one or two “ways” from the list above and encourage others.  There are a year’s worth of ideas to do, a week at a time, start this week and strategically plan to encourage those within your circle of influence.  Decide to be known as an encourager.

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The Morning Thing celebrates a full day of Friday Favorites!

Today (8/21/20), The Morning Thing hosted a full day of Friday Favorites.
All morning, hosts Marcy Rinehart and Hunter Sutyak shared about some of the things that bring them joy. Our hope is that as you think about what brings YOU joy, you will be encouraged to find happiness today!

Friday Favorites:

What is your favorite food?
Marcy – Cheese (preferably sharp cheddar)
Hunter – Salmon or shrimp

What is your favorite way to relax?
Marcy – binge watching a show or several movies
Hunter – laying down on the couch and watching The Office

What is your favorite sport?
Marcy – basketball
Hunter – soccer and golf…and basketball….and football…and etc.

What is your favorite song?
Marcy – Together by for King & Country/Tori Kelly/Kirk Franklin
Music Video – https://www.youtube.com/watch?v=lR1Hk0FVi_k

Hunter – Leaning on You by Crowder featuring Riley Clemmons
Music Video – https://www.youtube.com/watch?v=PDEA0MtBaJ4

What is your favorite movie?
Marcy – A Walk to Remember
Trailer – https://www.youtube.com/watch?v=EgdoQ8Oxu2E

Hunter – Remember the Titans
Trailer – https://www.youtube.com/watch?v=35MvdHBWjwU

What is your favorite season?
Marcy – fall
Hunter – fall
*Fall officially starts on 9/22!

What is your favorite bible verse?
Marcy – (Life Verses) – Proverbs 3:5-6 (NIV)
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.
(Verse for 2020) – Ephesians 4;29 (NIV)
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

Hunter – Ecclesiates 1:14 (NIV)
I have seen all the things that are done under the sun; all of them are meaningless, a chasing after the wind.

What are your favorites?
Let’s remember to focus on the positive blessings that we have in our life. It makes every day SO much better!
We’d love to hear from you. What topic would you like to us to cover in a future Friday Favorite? Let us know at wnzr@mvnu.edu
Thanks for listening!

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It is Never Give Up Day!!

Today is a special day – Never Give Up Day! 
(from www.daysoftheyear.com)
This day is all about cultivating a mindset of determination, which helps us to get through all of the difficult challenges that life throws our way. It is about motivating and inspiring ourselves and others, as well as remembering people that have never given up on those. We should use this day not only to applaud people for reaching their goals but also to support those who are still trying to achieve their goals and have not quite got there yet.

Mastering The Art Of Never Giving Up

While this day is all about never giving up, we realize that it is a lot easier said than done! So, we have put together some tips to help you master the art of it.

  • Start by pausing, not quitting – You don’t need to go full steam ahead all of the time. Sometimes, pausing and taking a step back can be exactly what you need. It will give you a brand new perspective on things. It enables you to find the wisdom and strength you need for the next steps. Resting is a weapon that a lot of people fail to use!
  • Motivate yourself – Losing motivation is something we can all relate to! This is why you need to look for ways to motivate yourself. Figure out what works for you. This could be watching, listening, or reading motivational material, for example.
  • Surround yourself with people who are resilient – Jim Rohn once said that we are the average of the five individuals we spend the majority of our time with. If you spend your time with five people who always give up, well, you can do the math! Surrounding yourself with resilient people can make a huge difference.
  • Choose to be positive – It pays to be positive in this cynical world that we live in today! This does not mean that you have to try and be blindly happy all of the time. However, what it does mean is that you should try and focus on the good things that are around you.
  • Be honest with yourself – One of the main reasons why people quit is because they have not been honest with themselves. Be honest about how you feel, what you want, and who you are. For example, if you don’t really like the job you are in right now and you simply pretend to because it is what everyone expects of you, you are going to be more inclined to feel like you want to give up.

Click HERE for inspirational quotes about Never Giving Up.

Click HERE for some ideas on how to celebrate Never Giving Up Day!

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Summer in the City continues this week in Mount Vernon!

Summer in the City is still going strong with more music activities this week.
WNZR’s Alyssa Sidle had a chance to chat with Joe Bell, Co-Director for the Mount Vernon Music & Arts Festival. He shared an update on the upcoming calendar of events.
Mark your calendars and come out to enjoy these talented local musicians.

Click HERE to hear their conversation.

To stay connected to the Summer in the City Calendar, click HERE.

To follow Summer in the City on Facebook, click HERE.

summer in the city performers this week

knox rocks schedule

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The Morning Thing celebrates the BEST in Christian Music!

Today (8/17) on the show, we celebrated the nominees for the 51st Annual GMA Dove Awards.

Since 1969, the Gospel Music Association has honored outstanding achievements and excellence in Christian and Gospel Music.

Click HERE to see the full list of nominees for 2020.

Click HERE to watch the 2020 Nominee Announcements and find out more about the theme #Carry The Change.

The GMA Dove Awards will be show on TBN Network on Friday, October 30 at 8pm (our time).

Stay connected with the Gospel Music Association and the Dove Awards at https://doveawards.com/

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