A Parent’s Guide to Teaching Your Teens About Budgeting and the Value of Money

As much as some people try to downplay its importance, money can make quite a difference in a person’s life. It can influence many parts of you, from your lifestyle to your mental well-being. Some parents skimp on teaching financial literacy and management. However, the truth is your kids need help with shaping these skills in the long run.  Financial Literacy for Teens Financial literacy for teens is the gateway to grasping the components and skills behind money management. When your kids transition into adulthood, they traditionally have to earn and manage their money on their own.  Times have changed, as it’s now socially acceptable for parents to give financial assistance and be more involved in their kids’ lives. Only 45% of young adults are completely financially independent from their households. However, you still need to teach your children not to be so reliant on others regarding cash.  Teaching Budgeting to Your Kid Budgeting is a core aspect of financial literacy for teens. This essential skill allows your kids to see their money as a limited resource to divide among different expenses. Each parent will have their own approach to teaching this concept, whether in explanation or exercises. Use this outline to guide your young adolescent in the right direction.  1. Divide Needs from Wants What classifies as a need and a want for your teen? Most people have a skewed perspective where everything they wish for is considered a necessity they need to fulfill. It’s important to establish a difference between a regular desire to an actual essential.  For example, say your teenager needs art supplies for a project. Maybe they’re also craving chips and sweets that night. Establish that school requirements should hold a higher priority than some impulses they have. You don’t have to frame wants with an entirely negative connotation. Some level of self-indulgence is okay to treat yourself once in a while. Teach your kid some patience so they don’t spend their money hastily on sudden inclinations. The main message you need to send is contentment over consumerism.  2. Outline the Necessities Needs change over time, depending on what stage of life you’re in. Give your teen a brief overview of adulthood and the general necessities they need to prepare for. Talk about what they need to put first in their budget. Here are some of the basics: Rent or Mortgage: If your teenager ever desires to move out into an apartment or get a home, they need to know it isn’t cheap. Paying rent or mortgage will take a significant percentage of their cash. It’s a monthly commitment.  Food: Another large expense your kid may not consider is food. Rather than just getting homecooked meals and requesting takeout, they have to recognize the prices of each meal and stretch it out for the rest of the month.  Utility bills: Every drop of water out of the faucet, every device plugged into an outlet—all these can impact one’s utility bill. In today’s digital age, the internet is also a basic service to set aside money for.  Health insurance: Compare different health insurance from various providers, and explain the pros and cons of high deductible health plans versus low deductible health plans.  Car maintenance: If your kid plans to get a car, they need to know the expenses don’t stop from its initial purchase. They must schedule and pay for car maintenance services to ensure it’s in top condition. 3. Let Them Handle One Expense One good exercise to teach your teens budgeting is to give them one house expense they’re responsible for. For example, if they want to take the car for a trip with friends, let them know they are responsible for their gas money.  Making your teenager handle a purchase can hone their financial literacy skills. How much gas can they afford? What distance can they go based on how much cash they have? Should the friend group split expenses to divide the budget? 4. Bring Them to Grocery Shopping Another way to teach your teen to manage their money is to bring them to grocery shopping. Provide them with a set amount of cash and a list of items they must get. Allowing them to take the reins can be a reality check for the prices in today’s market.  This activity can also open their eyes to the importance of finding a good deal. Teach them to compare the prices of two similar products. You can also highlight the importance of quantity and quality of consumable and non-consumable resources.  5. Differentiate Debit and Credit While payment methods are a separate topic from budgeting, it’s important to provide an overview to your teenager. Debit and credit are two general types of cards to purchase products and services. Debit source funds from a bank account you own. Meanwhile, credit takes money from the bank under the agreement that you will have to pay it back afterward. Young adolescents must be careful when using credit cards, as payments can have interest stacked on top after a certain period. The average Californian has a $5,120 credit card debt, with some carrying more or less. 6. Talk About Financial Dynamics There are other ways an individual can borrow money. Some people reach out to relatives and friends in hopes of getting or lending cash. These acts of service are kind, but they can impact one's social reputation and relationships with other people. If your teenager needs to borrow money, teach them to ask for only what they can return. Prioritize paying back immediately for integrity. When asked for money, they should ensure the rest of their budget is still intact and only lend what’s in excess.  7. Open Up Discussions in Investing Some people like to allocate funds to invest in their budget. After all, it’s a simple way to grow your money if you do it right. About 31% of teens haven’t begun investing because they think they’re still too young to start, while others believe they don’t have the money or resources. Parents should seek to empower their kid’s curiosity towards this scheme. Remember to teach them that some investments have higher financial risks than others. For guaranteed returns,  suggest a high-yield savings account. They can build up their savings pool while attaining steady money growth.  8. Suggest Getting a Job A job can provide plenty of experience and a good source of income. Encouraging your teen to take on a part-time venture can give them some monetary responsibility. If they’re more business-oriented, suggest entrepreneurship. Becoming an employee or entrepreneur can be good to think about early on in life before adulthood. About 66% of American teens will likely consider starting a business when they get older. Ask your teen if they have any ideas and consider the prospect of funding them.  9. Help Them Track Their Cash Flow If your teen is starting to earn money through their job or business, teach them to track their cash flow and understand when the money arrives. This skill will help determine whether an individual has enough cash to allocate to different expenses. Cash flow also tackles whether you’re overspending in certain areas. For example, if the outflow is going towards wants more often, your teen needs to take this as a sign to scale back. Revealing the True Value of Money Parents are considered a guide to all aspects of life for their kids. Money can be quite an important and delicate subject to tackle. Starting the discussion on financial literacy for teens can help them transition into adulthood in the future. 

When you have curly hair, it’s tough to predict how your twists look after a shower. You can follow your routine to a T and still wind up with zero volume or undefined coils, leaving you frustratedly tucking them back in a braid or ponytail. However, the brush you use in the styling phase could cause lackluster strands. Here is when knowing how to use a Denman brush curly hair could be very useful. The Denman brush has gone viral on TikTok, with many showing off how the product has helped them style their curls to perfection. Its internet fame and outstanding Amazon reviews may have you itching to pick one up, but how does it work?  https://www.tiktok.com/@denmanbrush/video/7414082534276975904?lang=en Properties of Curly Hair Curly hair requires much more maintenance than straight hair, but it has the volume and beauty to compensate for the extra time spent taking care of your locks from beginning to end. Since curly hair is so dry by default, you must ensure it retains moisture by adding additional products to your routine. Keeping your scalp and hair moisturized is the best way to ensure your curly hair stays healthy. Since curly hair is so dry, you should know a few things about your individual strands while learning how to brush curly hair. You should brush or comb your hair infrequently — a good rule of thumb is to only brush your curls as often as you wash your hair, and only when wet. That way, you promote the strength of your curls while ensuring they are brushed thoroughly once in a while. However, your specific hair type might require more frequent brushing. How to Use a Denman Brush When Styling It might have taken some trial and error, but now you have the perfect Denman brush for your curl pattern. But how can you make it work to your advantage? 1. Choose the Right Brush Style The hair brush you use can affect several factors in your hair’s growth and appearance. The Denman brush is ideal, as you can hold it effectively and twist the curls with them. That said, you must still choose the right style to benefit your hair texture.  For example, those with medium-type curly hair should try out the D31 or the D41 9-Row Freeflow. The nine columns of pins are spaced out enough not to ruin your curl pattern but close enough to define each twist excellently. However, if your texture is a bit tighter than other medium-curly types, consider sticking with the D31 7-Row. Those with hair more coily than curly should also look for the D31. The seven rows avoid wrecking your tight hair pattern while also giving you the definition and detangling you require. Any healthy curly hair routine should feature a brush that can safely relieve any tangles to produce the bounciest coils possible. If you have looser, finer curls, your hair might love the D3 Original Styler 7-Row. While it has the same amount of columns of pins in the other brushes, the rows are much closer together. People with thinner hair and a wavy curl pattern might find this Denman brush can help them achieve the best definition possible. 2. Brush Your Hair Damp Ensure you’re only brushing curly hair when it’s wet or damp. While those with straight hair might actually experience more damage when brushing their hair wet, curly hair requires the slip water and styling products provide. Brushing your curls when they’re dry might cause tangles, and you want your curls to look soft and bouncy. Brushing your hair while dry can also cause frizz, which can make your curls lose shape over time. Messing with your hair while it’s dry, even without tools and just your fingers, can also make your curls permanently fall out, though you may have tried hard to define them.  You’re ready for styling fresh out of the shower. If you need to brush your curls out when they’re dry, add a product first. A leave-in conditioner could be an excellent option to keep your curls moisturized enough to comb through them.  If you have thicker hair, start by applying your leave-in conditioner, gently detangling with a wide-tooth comb and adding your curl cream. Those with thinner hair can simply use a light cream or mousse and skip the comb. 3. Work With Your Hair Once you realize that your hair operates by its own rules, knowing how to brush curly hair becomes easier. Learn to work with your hair rather than against it. Detangling and combing through your curls shouldn’t cause pain. Take it slow and understand how your hair moves, and you shouldn’t have any issues combing through your moist curls. Knowing how to brush curly hair effectively means learning to brush from the bottom up. Start by detangling the ends and work your way up. This technique works well for any hair type. You can also study your specific hair type and learn the moisturizers that work best for you.  With the Denman brush, part your hair into sections. Thin hair should use larger sections, while thicker hair should part into smaller ones. Holding the brush with the pins facing away from you, start at the root and glide the Denman all the way down your hair.  Scrunch the section after pulling the brush out and work around your head until you’ve brushed it all. Looser waves can also benefit from wrapping each section around the handle to form a better curl. Finally, finish your routine by diffusing your hair until it’s dry. Lower heat can keep your curls healthy and a lower fan speed can help avoid frizz. If the products you use leave your hair a bit crunchy after styling, gently scrunch with hair oil after drying. Boosting Your Curls by Using a Denman Brush Brushing isn’t all bad for curly hair. Using a Denman brush can help your flat strands transform into bouncy, defined twists. Consider utilizing this guide the next time you pick up your Denman to give yourself the luscious hair you deserve. Original Publish Date 1/5/2024 — Updated 2/4/2025

If you have naturally curly hair, you’re one of the lucky ones to have curls to frame your face. However, your curly hair after a shower needs some TLC to look and stay shiny throughout the day. Discover the secrets to having perfect curls after shower and explore tips on how to wash your hair properly. The 6-Step Curly Hair After Shower Routine Tips for Showering With Curly Hair Can I Make My Hair Curly Without Showering? 1st Step: Keep Your Hair Wet After the shower, you want your hair to remain soaking wet. Even if you didn’t use shampoo that day, run it underwater. Damp hair absorbs products better since the moisture opens your hair follicles. You can also use a spray bottle to soak your hair, making sure to get the roots.   2nd Step: Apply a Leave-in Conditioner  While your hair is wet, it’s time to add some products. This is one of the crucial steps for what to do with curly hair after a shower. Adding a leave-in conditioner gives your hair moisture and makes it appear soft and shiny. For thicker curls, separate them into sections. Then, spread a small amount of gel on your palm between both hands. Look for conditioners with lightweight hydrators, and moisture-locking oils.  Avoid using products with alcohol, parabens and sulfates that could further cause damage to your hair and health. Opt for products with naturally moisturizing properties like keratin — a protein that helps strengthen and detangle hair. 3rd Step: Use a Styling Product With Hold Once you’ve locked in moisture in your locks, it’s time to use a product with hold, like a gel or mousse. Here are various styling techniques you can perform. If you’re a first-timer, it will take some trial and error, but it will be worth it. Raking This technique is ideal if you want smaller, defined curls. Start by spreading your fingers, then rake your hair perpendicularly to how it falls. Be sure to move your curls toward the ceiling. Make this motion all through your hair. Ensure you focus on the shafts and ends of your hair. You can brush the cream throughout your hair with a detangling comb. Then, you can just leave it in without rinsing.  Scrunching Have your head upside down and shape your fingers into a claw. Then cup your hair at the bottom and scoop it upward while squeezing your fingers. You're probably doing it right if you hear a squishy sound and see water dripping. If not, you may need to add some more water or product. Start with dampening your hair first.  Watch this tutorial for more details:  https://youtu.be/pqDYQt5GJJs?feature=shared&t=205 4th Step: Let Your Hair Dry  This is the last step for your curly hair after a shower routine. Letting your hair dry helps to keep your curls defined. You can use a microfiber towel to help retain moisture for shinier hair. You can use a shirt if you don’t have a microfiber towel. Avoid using a regular towel as it can further damage your hair or render your efforts useless. 5th Step: Use a Diffuser  Before getting started, add a heat-protecting spray to your hair. This can help prevent damage by creating a barrier between the heat and your hair.  Then follow this process: Place a section of hair into the diffuser. Turn the device on a low setting. Cup the diffuser around your hair and push it around to shape the curls. Start with the ends of your hair and move toward the roots. Flip your head upside down to get hard-to-reach spots. 6th Step: Find the Right Hairstyle Once your hair looks nice and shiny, it's time to do your hairstyle. There are many fun styles you can try with curly hair. Choose one that matches your personality and complements the theme of your event. If you don’t have any products on hand, try combing your hair from the bottom up instead. Here are a few easy updo ideas to get you started: Braided bun Hair up with ringlets  Twisted low bun Half-up, half-down  Side ponytail  After styling your hair, apply a few drops of essential oil for added shine. These are the best essential oils for curly hair — give one or two of them a try: Ylang-Ylang: This works amazingly well as a detangler, especially when applied to wet hair. Geranium: The ancient Egyptians used geranium to boost their complexion before special occasions like weddings. Apply geranium oil to your crowning glory to boost keratin production and volume. Jojoba: Tighter curls will benefit the most from jojoba oil. It can help bring moisture into your locks and maintain their shine and shape. Tips for Showering With Curly Hair When you style your hair after the shower, it maintains your beautiful curls. However, the prep work can even start before then. Here are a few tips for showering with curly hair.  1. Use a Conditioning Wash After you clean your hair, use a conditioning wash. Co-washing or “conditioner washing” refers to applying conditioner only to give your hair a boost of fragrance and protect the ends from dryness. Try to stay away from creams containing sulfates, silicones and parabens. 2. Go for a Cleansing Cream This can save you time in the morning instead of washing with shampoo and conditioner. It can provide extra moisture. It also works better than a two-in-one shampoo and conditioner. The product gives your hair nourishment in one simple step. That way, you have plenty of time to eat a good breakfast and head out on time.  3. Find a Deep Conditioner  Cleanse and condition your hair before rinsing if you have more defined curls. Apply small amounts of conditioner to each section of your hair. Work the cream through your hair with tension. When you’re done, end your shower with a cool rinse. It will help to provide maximum definition and maintain curls.  4. Brush Out Curls in the Shower  While you’re in the shower, take time to detangle your curls. The water can help control any frizz. Use a moisturizing conditioner to strengthen and control volume. Try to use a wide-tooth comb to brush out curls. After that, rinse your hair and pat dry with a towel to get beautiful ringlets.  5. Remember to Moisturize  Curly hair can be drier, so use a moisture-rich shampoo. Also, ensure you rinse the shampoo to prevent buildup on your scalp. After, apply the conditioner and comb it through your hair. Once it sets in, rinse it out. This process can also help keep your hair less detangled and soft.  Can I Make My Hair Curly Without Showering? Yes, but it’s only possible using a curling iron. However, as you may already know, this will be more damaging than curling your hair after showering.  Here’s how to refresh curly hair without washing: Pick a gel, mousse or cream. Emulsify the product in your wet palms. Apply all over your hair without disturbing your curls.  Spread and diffuse evenly. The 6-Step Curly Hair After Shower Routine Keeping your curls looking at their best throughout the day with these simple steps: Keep moisture in your hair. Apply leave-in conditioner for soft and shiny hair. Rake or scrunch your hair. Dry hair with a microfiber towel. Use a diffuser. Find the right hairstyle. (Optional: Apply essential oil for additional shine) Follow These Tips for What to Do With Curly Hair After a Shower Taking care of your hair keeps it looking fresh. So, having a beauty routine is critical. So, if you have curly hair, follow these steps to learn what to do with curly hair after a shower.  Originally published June 17, 2022. Updated January 10, 2025.

Learning how to spend quality time with aging parents is essential to treasure them while they’re here.  While it may initially feel awkward to hang out with your parents, especially when there’s a significant age gap, they’ve known you the longest and have been there through thick and thin. Discover the unique benefits of spending time with aging parents as you try these creative quality time ideas. 1. Talk With Them Talking is how we connect, and though conversations can be frustrating if they are hard of hearing, remember they had patience when you were speaking baby babble while in diapers. Try to pick a topic they feel excited about — even if it’s the weather — and listen to them.   Benefits:  Feeling heard is a powerful experience, and it can improve their mental health, so listen to them. When you talk with your parent, it creates a sense of belonging and compassion.  2. Cook Together  Even if you must do most of the work while your parents keep you company, it’s a fantastic opportunity to create fond memories while you roll out cookie dough or make Sunday dinner together. Your cooking styles may differ, but you can always learn something new — creating a fond memory.  Benefits:  Sharing childhood recipes helps your parent feel like they still matter and that their lives continue each time you make this recipe. It’s an excellent way to connect your children to their grandparents by encouraging them to cook together and continue a valuable family tradition.  3. Put Together a Scrapbook  Family photos come to life when you create a scrapbook together. Your parents will love telling you about their memories, adventures, family, friends and the places they’ve visited. The scrapbook can easily turn into a journal.  Benefits:  Increased mental vitality and a sense of belonging for them. You learn about the context of your parents’ lives and gain perspective. 4. Take a Stroll Together A quiet stroll through a beautiful park or even down the street creates harmony with you and your parents. The relaxed walk encourages casual, natural conversation. Walking can also help their stress, with an average of 7.5 nature walks increasing happiness.   Benefits:  They’ll enjoy gentle exercise and increased mobility. You get to see them in a stress-free environment, possibly letting them reveal a side you don’t usually see.  5. Have a Weekly Game Night Life gets busy, and while you want to spend time with your elders, visiting and having nothing to discuss or do together may feel forced. A weekly game night is perfect for reconnecting and spending quality time together. Choose a different game each week, introduce them to something new or let them teach you a beloved childhood game.  Benefits:  Gaming together brings laughter and fond memories.  This tradition can carry over to your core family with a weekly get-together that includes your kids.  6. Take a Class Together A hobby is a fabulous way to connect and see each other anew. Invite your parents to attend a class or club with you once a week. They may love learning a new skill like pottery or art, and you’ll both have fun together.  Benefits:  Learning a new skill is vital for sustained mental health, helping them stay alert for longer. The neutral ground of an outside-the-home hobby helps you bridge the gap between child and parent as they learn to accept you’re now a grownup.  7. Watch Iconic Movies Your parents grew up watching classics like The Wizard of Oz, My Fair Lady and The Sound of Music. They’ll enjoy revisiting these films, sharing their memories with you and maybe even singing along with familiar songs.  While these movies are long — thank goodness for the pause button — it’s a wonderful time for forming a friendship with your parents.  Benefits:  They’ll relax, and it’s a fantastic opportunity to relive their childhood memories and dive into nostalgia.  Focusing on the plot, characters and themes will allow you to have a deeper conversation with them.  8. Swim With Them  Swimming is an excellent exercise for everyone, but especially for seniors. It’s a low-impact activity that’s fun, social and dynamic. Water-based exercise and activities reduce lower back pain and improve body composition, such as increasing bone density.  Benefits:  Water-based activities are less tiring than other forms of exercise, and it’s a fun way for them to hang out with you.  You’ll enjoy being able to build a healthy routine with them. 9. Volunteer Together Volunteering is one of the best ways to improve your self-esteem and connect to a cause close to your heart. Many elders don’t feel needed, and rekindling this in them with volunteer work can alleviate depression and reduce their mortality rates while giving you a meaningful way to spend quality time with them.  Benefits:  They’ll enjoy a weekly or monthly social opportunity with you while volunteering.  You get to give back to your community and show your parents they raised you right.  10. Indulge in Self-Care Your parent may have given up a lot to care for you when you were young, and it’s your chance to give back. Create an at-home spa night with luxurious bath goodies. Your mom may love a foot rub, while your dad could enjoy a facial to ease tired muscles.  Benefits:  They’ll benefit from a reduction in stress, depression and anxiety. You’ll feel a self-esteem boost because you can care for them so intimately.  Quality Time Starts Now Quality time with your parents matters to them, so prevent future regrets and make the most of it while you can. Every small act together or moment spent in happy fellowship helps you connect and form memories you’ll cherish. The benefits outweigh any effort to find time for your elders — one day could be tomorrow. 

Training for your first race might seem daunting, but it’s one of the most rewarding goals you can set for yourself. Whether you’re looking to get in shape, challenge yourself or experience the joy of crossing a finish line, preparing for a 5k is a journey anyone can take. You don’t have to be an experienced runner to succeed — all it takes is a solid plan and a commitment to show up. Here's how to train for a 5k. Set Your Goal and Commit Setting a clear goal is the first step toward turning your 5k dream into reality. Whether you aim to simply cross the finish line, beat your personal best or just get into a regular fitness routine, having a specific target makes your journey much more exciting.  When you define what success looks like for you, every training session becomes a purposeful step toward that goal. This approach keeps you motivated on tough days and gives you something tangible to work toward, which is key to sticking to the plan. Committing to the process is just as important as setting the goal itself. It’s easy to get excited at the start, but the real test comes when motivation dips or life gets in the way. The trick is to treat your 5k training like an appointment with yourself — nonnegotiable and necessary for your physical and mental wellness.  By setting a realistic schedule and promising to show up, you’ll turn your goal from a distant idea to a guaranteed achievement. Plus, the sense of accomplishment you’ll feel after sticking with your commitment will make crossing that finish line even sweeter. Choose the Right Gear Choosing the right gear can make or break your 5k training experience. While you don’t need ten pairs of the best running shoes out there, one good pair can really benefit your training. Your feet are doing all the hard work, so they deserve some TLC in the form of well-cushioned, supportive shoes that fit your running style.  Investing in a pair from a specialty running store can prevent long-term injuries, blisters and aches. Plus, when you’re comfortable, you’re more likely to stick with your routine, making each run something to look forward to rather than dread. However, shoes aren’t the only part of the equation. Wearing the right clothes — lightweight, moisture-wicking fabrics — can keep you cool, dry and focused during your workouts. Don’t forget about accessories like a good running watch or a fitness app to track your progress, and a water bottle for hydration. Having the right gear makes your runs more enjoyable and helps you take your training seriously. But remember, you don’t need the most expensive smartwatch or the best running shoes, especially if you’re just starting out. How to Train for a 5k Training for a 5k doesn’t have to be complicated — it’s all about building a consistent routine and gradually increasing your stamina. Here’s how to train for a 5k while enjoying the process from day one: Start Slow and Steady When building a training plan for your 5k, it’s essential to start at a pace that feels manageable. Rushing into long-distance runs too soon can lead to burnout or injury, so the key is to ease into it. Begin with a combination of walking and jogging, allowing your body to adjust to the new activity. For example, in the first two weeks, alternate between walking for two minutes and jogging for one minute. This approach builds your stamina while giving your muscles time to strengthen gradually.  Gradually Increase Your Running Time As your endurance improves, it’s time to extend your jogging intervals and reduce your walking breaks. Around week three or four, aim to jog for two to three minutes with only one minute of walking in between. It’s important to listen to your body during this phase — if you’re feeling good, push yourself a bit more, but don’t be afraid to stick with your current routine if you need extra time. Building a consistent habit is more important than speed at this stage.  Focus on Continuous Runs By weeks five and six, you’ll be ready to tackle longer continuous runs. Now, your goal should be to jog for 10 to 15 minutes at a time with short walking breaks in between. At this point, your body will be more accustomed to the workout, meaning you can increase your distance. Aim to run for a total of two to three miles per session, getting closer to that 5k goal with each run. Add Some Speed Work Once you’ve built a solid running base, adding some speed work can improve your overall pace and endurance. Start with interval training, where you alternate between running at a faster pace for 30 seconds to one minute and then walking for one to two minutes to recover. Incorporating these short bursts of speed once or twice a week makes your regular runs feel easier and boosts your stamina, helping you finish your 5k stronger and faster. The Final Push In the final two weeks leading up to your 5k, you should aim to run continuously for at least three miles during your sessions. If possible, find routes that mimic race day conditions, such as running on hills or trails, to better prepare your body. This is the time to fine-tune your pace, settle into a comfortable rhythm and mentally prepare for the big day. Sticking to this progressive plan will make you feel confident and race-ready when the gun goes off. Fuel Your Body for Success Proper nutrition is essential for getting the most out of your training. The right foods will fuel your body, boost energy levels and aid recovery, allowing you to train consistently and feel your best. Here are a few key tips to keep in mind: Focus on carbs: Carbs are your body’s primary energy source during runs. Incorporate whole grains, fruits and vegetables into your diet to provide long-lasting energy without sugar crashes. Stay hydrated: Dehydration can quickly sap your energy and affect performance. Aim to drink plenty of water throughout the day, and consider a sports drink with electrolytes after intense training sessions. Add some lean protein: Protein helps repair your muscles after a workout. Include lean meats, beans, protein shakes and nuts to boost recovery and keep your muscles strong.  Don’t skip pre-run snacks: Eating a small snack 30 to 60 minutes before running — like a banana with peanut butter or a granola bar — gives you a quick energy boost without feeling too full. Refuel after your run: Eat a snack or meal that combines protein and carbs within an hour of finishing your workout to replenish your energy and repair muscles.  Celebrate Your 5k Success Crossing the finish line of your first 5k is more than just an achievement — it’s proof of your dedication, hard work and growth. No matter how fast or slow you go, completing this journey is something to be proud of. Along the way, you’ll build new habits, gain confidence and push your limits.

Have you ever felt stuck in a rut, overwhelmed by negative thoughts or just needing a mental boost? You're not alone. Many of us experience these feelings, and while there's no one-size-fits-all solution, daily affirmations can be a game changer. Learn how harnessing the power of these simple phrases can elevate your life. What Are Daily Affirmations? Daily affirmations are powerful statements you repeat to yourself regularly. They're designed to help you conquer self-defeating and negative thinking patterns. When you say, think or even write these affirmations down, you start to believe them, leading to positive changes in your mindset and life. Is There Science Behind Affirmations? You might be wondering if there's any real science to back up the effectiveness of daily affirmations. Turns out, there is! Research shows positive affirmations can help rewire your brain. When you repeatedly focus on positive statements, you activate your brain's reward centers, making you feel happier, optimistic and motivated. How To Create Effective Daily Affirmations Creating effective affirmations is all about personalization. Here are a few tips to help get you started. Keep It Positive Concentrate on your aspirations and desired outcomes instead of your worries and fears. For instance, instead of saying. “I don’t feel overwhelmed,” say, “I am composed and confident.” Be Specific The more specific your affirmation, the better. Instead of "I am successful," try "I am achieving my career goals and thriving professionally." Make It Personal Customize your daily affirmations to align with your personal goals and aspirations. They should resonate with you on an individual level. Use Present Tense Phrase your affirmations as if they're already happening. This technique helps your mind to accept them as reality. For instance, say, "I am confident and self-assured," not "I will be confident and self-assured." Keep It Short and Simple Short and straightforward affirmations are easier to remember and repeat. Examples of Daily Affirmations To help you get started, here are some concrete examples you can use or modify to suit your needs. "I am worthy of being loved and chosen." "I am becoming the best version of myself." "I attract positive energy and positive people into my life." "I am achieving my dreams and goals." "I am in control of my thoughts and emotions." "I am grateful for the abundance in my life." "I am confident in my abilities and decisions." "I am healthy, happy and radiant." "I am surrounded by love and support." "I am at peace with my past and excited for my future." When to Use Daily Affirmations Here are some everyday situations where daily affirmations can make a significant impact. Morning Routine Imagine starting your day with a positive affirmation. As you brush your teeth, you look in the mirror and say, "I am ready to embrace today's opportunities." This simple practice sets a positive tone for the day and can help you face challenges with a more optimistic mindset. Work Stress Picture this: You're swamped with work and feeling overwhelmed. Taking a moment to step back and repeat, "I am capable of handling whatever comes my way," can provide a much-needed mental boost. Affirmations like this remind you of your strength and help you manage chronic stress. Self-Doubt We all face moments of self-doubt. Maybe you're about to give a presentation, and your nerves are getting the best of you. Repeating, "I am confident, and my ideas are valuable," can help calm your nerves and boost your confidence. Parenting Challenges Whether it's kids or furbabies, parenting is tough, and it's easy to feel like you're not doing enough. During those times, saying, "I am a loving and capable parent," can remind you of your worth and dedication to your little ones. Fitness Goals Daily affirmations can keep you motivated if you're working toward fitness goals. Before a workout, telling yourself, "I am strong, and I am improving every day," can give you the push you need to keep going. Overcoming Procrastination When you find yourself procrastinating on important tasks, try affirmations like “I am focused and productive” or “I am strong and capable.” These reminders can help shift your mindset and get you back on track. Dealing With Anxiety Although not a foolproof solution, repeating affirmations such as “I am calm and in control” can help boost your confidence and bring a sense of peace and stability in moments of anxiety.  Improving Relationships If you’re working on building better relationships or in the middle of a conflict, affirmations like “I communicate effectively and listen with empathy” can be game-changing and help you approach interactions with more kindness and positivity. Financial Goals When aiming for financial stability or growth, affirmations like “I am financially savvy and make wise decisions” can reinforce your commitment to managing your finances well. How To Make Daily Affirmations a Habit So, how do you make daily affirmations a habit? Here are a few tips for integrating them into your daily routine.  Start Small Begin with one or two affirmations that resonate most with you. Don't overwhelm yourself with too many at once. Remember That Consistency is Key Repetition is crucial. Try to say or write your affirmations at the same time each day. Morning routines or before bed are great times to do this. Write Them Down Writing your daily affirmations down can make them more powerful. Consider keeping a journal or sticky note where you'll see them regularly, like your bathroom mirror or workspace. Believe in What You Say It may feel awkward at first, but the more you believe in your affirmations, the more effective they'll be. Put genuine emotion and conviction into your words. Visualize As you say your affirmations, visualize them becoming a reality. Picture yourself living out the positive statements you're repeating. Pair With Existing Habits Link your affirmations with a habit you already have, like brushing your teeth or having your morning coffee. This strategy makes it easier to remember and stick with your affirmations. Use Technology Set reminders or use daily affirmation apps to prompt you throughout the day. Technology can be a helpful tool to keep you on track. Share With a Friend Share your affirmations with a friend, family member or loved one. Having someone to share this practice with can provide motivation and accountability. Track Your Progress Keep a journal of your affirmations and note any changes in your mindset or achievements. Seeing your progress can reinforce the practice and keep you motivated. Stay Patient Habits take time to form. Be patient with yourself and stay committed, even if you don’t see immediate changes. These things don’t happen overnight! Using Daily Affirmations: One Piece of Your Self-Care Puzzle Daily affirmations are awesome, but they’re just one part of a bigger picture. Think of them as a helpful tool in your overall self-care toolkit instead of a magic, stand-alone fix for all your problems. While they can help boost your mood and mindset, they’re not a substitute for professional treatment if you’re dealing with serious mental health concerns.  If you’re in a mental health crisis, it’s essential to seek more comprehensive support. Keep in mind, no single tool works perfectly in isolation — it’s all about finding a balanced approach to healing and growth.  Start Embracing Daily Affirmations Today To truly harness the power of daily affirmations, start incorporating them into your routine. Remember, consistency and genuine belief are vital to success. Start today, and watch as your mindset and life shift in a positive direction. You've got this!

Every mom deserves some time to herself — a chance to unwind, explore new interests and recharge. Finding affordable hobbies for moms can seem challenging, especially when you're juggling family responsibilities and sticking to a budget. But don't worry, there are plenty of fun, cost-effective, and enriching activities that can boost your health and wellness. Explore these nine hobbies that fit seamlessly into a busy mom's life. DIY Crafts: Unleashing Creativity Crafting can be a budget-friendly and fulfilling hobby. Use items you already have around the house — like old clothes, buttons and jars — to create something new. Websites like Pinterest offer countless ideas and tutorials for DIY crafts. Try making homemade candles, knitting or scrapbooking. These activities provide a creative outlet, resulting in personalized items you can use or gift. If you want, you can involve your kids in simple projects like making holiday decorations or creating artwork for their rooms. Crafting together can definitely double as a great family bonding activity. Reading: Escaping into New Worlds Reading is one of the simplest and most enriching hobbies for moms or anyone out there, really. It's a perfect way to relax, learn something new or escape into different worlds. Visit your local library for a treasure trove of books, audiobooks and even e-books. Many libraries also offer digital loans so that you can read on your tablet or smartphone. Consider joining a book club — either locally or online — to discuss your latest reads, get excited and motivated to read more and meet new people while you're at it! Websites like Goodreads can help you track your reading and discover new books based on your interests. For a fun twist, you can even start a family reading night where everyone shares their favorite stories. Yoga: Discovering Mind and Body Harmony Yoga is a perfect hobby for moms seeking both physical and mental wellness. Many online platforms offer free or low-cost yoga classes that you can do from the comfort of your own home. Set up a quiet space with a yoga mat or towel, and follow along with video tutorials. Practicing yoga helps reduce stress, increase flexibility and improve overall wellness. It's also an excellent way to take a few moments for yourself amidst a busy day. Consider doing yoga with your kids — there are many child-friendly yoga routines available that make it a fun family activity. Journaling: Reflecting and Planning Journaling is a powerful tool for self-reflection and personal growth. It's a simple and affordable hobby requiring a notebook and a pen. Use your journal to jot down your thoughts, dreams and goals. You can write about your daily experiences, things you're grateful for or plans for the future. Journaling helps clear your mind, organize your thoughts and gain a better perspective. It can also be a creative outlet, allowing you to express yourself freely. If you're looking for inspiration, try prompts like "What made me smile today?" or "What do I hope to achieve this week?" You can also encourage your kids to keep their own journals as a way to practice writing and self-expression. Cooking and Baking: Discovering New Flavors Cooking and baking are practical and enjoyable hobbies for moms. Experiment with new recipes and ingredients to make meals exciting and healthy — websites like Allrecipes and Tasty offer many free recipes and cooking tips. To mix things up, explore dishes from different cultures or try your hand at baking your own bread. Another option is to involve your kids by letting them help with simple tasks like measuring ingredients or decorating cookies. This hobby can turn mealtime into a fun and educational experience, teaching your kids about nutrition and teamwork. Volunteering: Giving Back to the Community Volunteering is a fulfilling way to spend your time, and it doesn't cost a thing! Find local organizations that align with your interests, whether it's helping at a food bank, animal shelter or community garden. Volunteering provides a sense of agency and purpose and allows you to impact your community positively. Plus, it's an awesome way to make new friends and develop new skills. Many organizations offer family-friendly volunteer opportunities. Consider involving your kids in these activities — what better way to teach them about compassion and social responsibility? Walking: Embracing Simple Sights and Fitness Walking is an excellent way to stay fit without any cost. It promotes cardiovascular health and improves mood, sleep, memory and energy levels. Make walking a daily routine by exploring different paths, trails or even your neighborhood. You can use a pedometer or a free app to track your steps and set goals. To make it more fun, create a walking group with friends or fellow moms in your area. This provides motivation, accountability, and a chance to socialize and support other enthusiasts. Walking with your family can also be a delightful way to spend quality time together while staying fit and active. If you want to manage stress better, physical activity is the way to go! Gardening: Cultivating Health and Happiness Gardening is a fantastic hobby for moms who enjoy being outdoors. Aside from offering physical activity, nothing compares to that sense of accomplishment as you watch your plants grow. Start with a small herb garden — herbs like basil, rosemary, mint, thyme and parsley are easy to grow and helpful in your cooking. If space is limited, try container gardening on your balcony or windowsill. Gardening reduces stress and improves mental clarity. Plus, it's a beautiful way to teach your kids about nature and healthy eating. You can involve your little ones by letting them choose plants or helping with watering. This hobby promotes family bonding and gets everyone outside — win-win! Learning: Diving into Free Online Courses Continuing to learn and grow is an excellent hobby for moms. Numerous free online courses are available on platforms like Coursera, Khan Academy and Duolingo. Whether you want to learn a new language, pick up a new skill or dive into a subject that interests you, these courses can be an enriching way to spend your free time productively. Explore courses on topics like photography, writing, coding or nutrition. Learning something new can be incredibly satisfying and can open up new opportunities for personal and professional growth. You can even involve your kids by taking educational courses together, turning learning into a family activity. Not to mention, a mom keen to learn is a superb role model for little ones! Start Your Hobby Journey Today Incorporating hobbies into your life doesn't have to be expensive. With a bit of creativity and resourcefulness, you can find joy in affordable activities that enrich your mind, body and soul. Ready to find a hobby that suits you and your budget? Start small and explore different activities to see what you enjoy the most. Remember, the goal is to relax and have fun, so choose what brings you joy and satisfaction. Embrace these hobbies for moms and make the most of your free time without breaking the bank.

It’s pretty common to hear about kids playing in mud, but adults can join in on the fun, too. Mud baths have been available in spas for years now, though many are less inclined to get dirty at a place for relaxation. Why should you schedule one the next time you want a refresh? Benefits of Mud Bathing Surprisingly, baths with a bit of dirt have a whole host of benefits. Check out these fantastic positives you could experience. Skin Health Of course, the most notable plus to a mud bath is what it does for your skin. Mud is full of minerals that can help with many different skin ailments. For example, the sulfur it contains can help clear up acne and eliminate bacteria. Geothermal mud can include a mix of sodium, titanium, calcium, iron, phosphorous, potassium and more. Hearth Health Frequent baths in warm water can do a lot for your heart. Studies from Japan and Finland found that the number of times one spends bathing or in a sauna per week can lower the risk of cardiovascular disease and reduce blood pressure. The authors of the Finnish study said this could be because of better cholesterol levels and less inflammation. While these researchers examined water baths, these benefits can surely extend to mud. Mud baths are warmed to the same temperature as your regular bath water, so the more you take them, the more positives you might see. Arthritis Treatment Because of that soothing warmth, mud bathing is emerging as an arthritis treatment. According to research from 2021, mud has been successful in helping those with knee osteoarthritis, with some success for psoriatic arthritis. Researchers also said they saw joint function and quality of life improve. Since the mud also holds heat much better than water, your soak will be comfortable the whole time. Pain Reduction According to the same study, mud baths have shown some merit in relieving back pain and one of their main effects is in pain reduction. Heat helps your blood vessels open up, which allows more blood to access the affected area. The influx of nutrients and oxygen assists in healing the injury or loosening stiff joints. Stress Relief It’s hard not to feel at peace when you’re in a nice, warm bath. However, there’s also a special bacteria in dirt — Mycobacterium vaccae — that can reduce stress. It displayed the incredible ability to activate serotonin neurons, lowering anxiety and improving the learning capabilities of rodents in the test. In a 2004 study, M. vaccae injections boosted the vitality and happiness of lung cancer patients. When Did People Start Mud Bathing? Bathing with mud or using mud on the skin has occurred in cultures worldwide for thousands of years. The Mayans used it to protect themselves from mosquitoes and the intense sun. If you wanted to take an overseas trip, you could visit the mud baths Cleopatra herself used in Turkey. Allegedly, the Egyptian queen loved bathing in Pamukkale's sulfur-rich mud and thermal pools, so much so that Marc Antony gifted her one in her namesake. Now, it’s a beloved tourist destination and a UNESCO World Heritage site. If you’re wondering about the usefulness of these baths, know you’re in the company of historical icons when you take one. How to Take Your First Mud Bath Diving right into the mud can feel a bit intimidating. Here’s what you can expect from a spa treatment and ways to replenish yourself at home. What a Spa Mud Bath Is Like You’ll prepare for your experience at a spa by undressing to your comfort level. Plenty of people love to enter the mud in their birthday suits, but many others will wear a bathing suit. If that’s more your style, make sure you use a bikini, one-piece or pair of shorts you don’t mind ruining — mud stains. Once you’re ready, you’ll enter the room where the mud baths are. Every spa is different — some might use a free-standing tub, while others might set them into the floor so you can lower yourself down into the mixture. Either way, you’ll enjoy a muddy soak for up to half an hour, likely followed by a treatment like a massage or sauna. How to Mud Bathe at Home If you don’t mind making a bit of a mess, you can make a mud bath at home. However, there are a few things you need to keep in mind before you climb in. First, you can’t just go outside and scoop dirt into your bathtub. These treatments require specific kinds of mud from around the world that are full of minerals. You can either find such clay online, or start with a basic one and add the good stuff as necessary. Mix the clay with aloe vera paste or milk powder in a non-metal bowl with a non-metal utensil. To get the bath going, add boiled tap water or spring water to wherever you plan to bathe, along with the powder mixture. You want the mixture to be loose enough for you to coat yourself in but thick enough to stay on your skin. Relax in the bath for up to 30 minutes. While your mud bath will be slightly cooler than a sauna, limiting your time in it is vital to avoid getting lightheaded or dehydrated. The heat can cause your blood pressure to drop, so those with serious heart or blood pressure issues should stick to mud masks. When you’re done, let your body return to its average temperature before going out into the cold and give yourself a glass of water to restore any moisture you lost in the hot tub. Start Experiencing the Benefits of Mud Baths People have taken mud baths for thousands of years, so why not try one? There’s a plethora of positives you could gain from doing so. If your skin could use a bit of TLC, your arthritis is flaring up, or you need a bit of pain or stress relief, this treatment could be an excellent addition to your beauty regimen.

A slicked-back ponytail is simple if you have the right products, tools and know-how. Whether you want to capture those clean girl aesthetic vibes or just want something new to try with your hair, we’ve got you covered.  A Sleek Ponytail Is the Base of all Clean Girl Hairstyles Ever heard of the clean girl aesthetic? These girlies are put together, professional and glowing. You could say it’s because of their dewy foundation, nude lips or love for neutrals, but their hair has a lot to do with it — it always looks freshly brushed and there’s no one strand out of place. If you want to learn how to do clean girl hairstyles, you’ll first need to master the slicked-back ponytail. Whether you want to put your hair in a braid, a bun or a half updo, the base of almost every style is a sleek pony.  What You’ll Need for the Perfect Slicked-Back Ponytail  Products are key for achieving the perfect slicked-back ponytail. While you can technically make yours look sleek without them, they definitely complete the look. Whether you have straight or curly hair determines which ones you’ll need.  Hair Products and Tools for Curly Hair You’ll want a round detangling brush, a soft brush and an edge brush to manage your curls and get flyaways to cooperate. We recommend a fine and wide-tooth rat tail comb to simplify parting and sectioning. Also, you’ll need a spray bottle, a hair dryer, hair ties and hair clips.  Products-wise, you’ll generally want hair gel, freeze spray, edge control and finishing spray. While you don’t necessarily need styling glues or sprays, they’ll help you get that slicked-back look. Naturally, you can use products to highlight your loose curls or coils in your ponytail.  Hair Products and Tools for Straight Hair  A detangling brush, a boar hair brush and a fine-tooth rat tail comb will help you section and mold your hair into a tight, sleep ponytail. Depending on how long and thick your hair is, you might also need multiple bobby pins, hair ties and clips.  Straight-haired girlies generally only need a few products to slick back their hair. Hair wax, oil, shine serum, spray and leave-in conditioner are all good choices. If you want to use more than one — like argan oil and a hair wax stick, for example — go right ahead.  Shop it on Amazon How to Get a Slicked-Back Ponytail in Four Steps or Less Getting a slicked-back ponytail is more complex than a regular messy ponytail, but still pretty easy. Generally, there are five steps you need to follow — we’ll get into hair type specifics later. 1. Divide your hair into sections. The best way to achieve a sleek ponytail is to divide your hair into sections — one in the back where you want your ponytail height to be, one on each side of your face and one on each side of your middle part. While you should generally have at least five, you might need less or more depending on your hair’s thickness and length. 2. Detangle your hair. Getting your ponytail to stay slicked in place requires a lot of tugging and brushing, so you want to detangle your hair before starting. Go over each section of your hair with a round or flat detangling brush to remove any knots or tangles.  3. Brush your sections back. We recommend tilting your head up slightly to get gravity’s help when brushing your hair back. It can be a big help for when you’re trying to get a middle part to look good when pulled back. Use your soft brush to slowly coax every strand into place, following closely behind with your hand to smooth down any flyaways caused by movement or static. Be careful with how taut you make your ponytail — you can damage your hair and even recede your hairline if you tug on it too much. We recommend using deep conditioning treatments or giving yourself a break with a loose pony every once in a while. 4. Smooth any flyaways. The key to a slicked-back ponytail is uniformity — you don’t want a single strand sticking out of place. You want to make your hair as flat as possible to achieve the sleek look you’re going for. Use bobby pins, finishing spray, edge control and hair clips to tame any flyaways or loose baby hairs that won’t cooperate.  Tips and Tutorials for Sleek Curly Hair Ponytails Naturally, slicking down natural, curly hair takes a good amount of time, effort and patience. If you want to tame your locks, you’ll probably have to use plenty of gel and spray. While we’ve seen plenty of beauty influencers swearing by freeze hairspray, you can definitely find a tutorial that sticks to spritz and minimal glue. https://www.youtube.com/watch?v=fUzMdfpjVfo Jaelah Majette, a vlogger who’s well known for documenting her natural hair journey, can give you step-by-step instructions in her voiceover video on how to detangle, section and slick your curly hair. She has a combination of products — styling gel and freeze spray— she swears by that’ll make the whole process much more manageable.  Tips and Tutorials for Sleek Ponytails With Bangs You can still achieve a killer slicked-back ponytail with bangs. Whether you want to hold them in place with hairspray, leave them out, curl them or make them stand out is up to you. If you have long hair, consider 60s-inspired swoop bangs for a classic take on the clean girl aesthetic.  https://www.youtube.com/watch?v=Cja4Oqyv7wE The fashion and beauty influencer Sagonia Lazarof can take you through the steps to get a perfect sleek ponytail with swoop bangs. You’ll need hairspray, a soft brush, a styling comb, hair ties, bobby pins and a straightener to follow her tutorial.  Tips and Tutorials for Sleek Straight Hair Ponytails You’ll want to try this hairstyle after going a few days without washing your hair to make it easier to style. Consider going for a middle part to simplify sectioning and brushing — you’ll deal with fewer bumps and snags this way.  https://www.youtube.com/watch?v=NEeHzNpQDhk Sloan Byrd, a popular influencer and beauty vlogger, recommends using leave-in conditioner and hair oil to make your hair easier to tame and give it that sleek look. Once she introduces the products and tools she uses, it takes her just over five minutes to finish her look — making it the perfect go-to style when you want to capture the clean girl aesthetic but are in a rush.  Capture That Clean Girl Aesthetic With a Slicked-Back Ponytail Once you’ve put your hair in a slicked-back ponytail a few times, it’ll become second nature to you — you’ll probably be able to get it up and looking great in a few minutes, tops. At that point, you can branch out to other clean girl hairstyles like braids, buns and updos.

While pickleball used to be a sport for senior living establishments, it’s becoming increasingly popular among people of all ages. However, just because it's easily accessible by many doesn’t mean it’s a walk in the park.  Are you feeling nervous about trying out a new sport? Fear not — discover everything you need to know about pickleball, including beginner-friendly tips to jumpstart your game correctly. What is Pickleball? Pickleball is a paddle sport that fuses elements of badminton, ping-pong and tennis. The beauty of this sport lies in its accessibility — it’s a game appropriate for all skill levels and ages. It was first created in Bainbridge Island, Washington, in 1965 by three fathers — Joel Pritchard, Bill Bell and Barney McCallum — in a quest to give their children a new activity to play. The sport rose to prominence among baby boomers in more recent years. When the Covid-19 pandemic hit, pickleball experienced an unexpected surge. Since the pandemic prevented people from playing contact sports, people explored pickleball as a way to stay active while socially distancing. In 2022, more than 26.5 million people played pickleball, and around 14% of Americans played the sport at least once. In 2023, the Sports & Fitness Industry Association (SFIA) recognized pickleball as the Fastest Growing Sport in America. Unlike golf which requires expensive gear, pickleball requires only a good paddle and a plastic ball that costs less than $200.  What Makes the Sport Popular? There are many reasons why pickleball has risen in popularity in recent years. Here are some of the main reasons: 1. It’s Easy to Learn The sport’s rules are very similar to ping-pong, making it easy for beginners to learn to play pickleball. Whether you’re a beginner or a seasoned player who wants to dabble in a new sport, pickleball offers something new for everyone. 2. It’s a Social Activity Pickleball happens on a court smaller than a tennis court, which allows people to hold conversations while playing. The gameplay also allows players to strategize and bond with family, friends and even strangers who will soon become friends. Pickleball makes it easy to spend quality time with loved ones and newfound friends on the court. 3. It Encourages You to Be Active Pickleball is a mind-body exercise requiring you to practice and hone skills such as focus, balance, reflexes, hand-eye coordination and agility. It is an excellent alternative to tennis for older individuals with physical limitations, including knee or hip problems. 4. It’s a Perfect Recreational Activity Many communities are repurposing tennis courts and indoor areas for pickleball tournaments to meet the rising demand. Check out the old tennis courts near you and inquire about new programs offering pickleball tournaments in your area.  How to Get Started Start your pickleball journey with a friend to play with you. The sport is usually played in doubles, but it can be played with two people on separate sides of the net. Invite a family member or friend interested in playing and reserve your slot on the court where an experienced player can coach you.  Next, gather the essential equipment, including: A good pair of rubber shoes Pickleball paddle Pickleball A place to play If you're unsure about investing in equipment, a place offering private lessons often provides these tools. Once you have the gear, familiarize yourself with the play zone. It’s usually the size of a badminton court, with a net height of 36 inches at the sideline and 34 inches at the center. It’s comprised of the following sections: Right service area: The square to the right Left service area: The space next to the right service area Kitchen or non-volley zone: This refers to the court’s center area, where no player can hit volleys. Non-volley lines appear on the side. Baselines: Straight lines at the end of service areas. You should stand behind the baseline on your side of the court to start the game. Sidelines: Lines on the sides of service areas. Centerlines: Lines dividing right and left service areas. 5 Rules and Tips to Remember Now that you have the equipment and know the court setup, it’s time to learn the basics of how to learn pickleball. 1. Begin With a Serve Like tennis, each rally begins with a serve. The player on the right-hand block of the court usually serves first to the diagonally opposite court, where the ball must land. Otherwise, the point goes to the opposing team. 2. Use Underhand Motion If you’ve played tennis, you know it requires moving your arm into an upward arc to strike the ball. In pickleball, less force and arm motion are required. Here, you must use an underhand stroke or backhand below your waist. You can explore other serving methods once you’ve mastered this beginner-friendly technique. Check out this quick tutorial from Wayne Dollard, founder of LevelUp Pickleball Camps. https://www.youtube.com/watch?v=EnxI1XTKC9k&t=19s 3. Don’t Volley in the Kitchen Avoid hitting balls inside the kitchen or having any part of your body inside. This is a rule because the closer you are to the net, the bigger your advantage. You can easily hit the ball with a downward smash, increasing your chances of scoring a point. If this is the case, pickleball will be less challenging. 4. Less is More One of the most common beginner mistakes is too much movement in paddle motion and footwork. Big swings and added steps aren’t usually essential to the game. An important skill for pickleball is consistency — the less motion you have, the more consistent you’ll be at hitting the ball accurately. 5. Learn More Rules You can review the official pickleball rulebook and familiarize yourself with the rules. You can also check the U.S.A. Pickleball’s website for video tutorials so you can feel more confident before stepping onto the court.  Ready to Play Pickleball? Pickleball provides health benefits and fun, so it's no wonder it’s one of the most progressive sports in the country. With these tips, you are now ready to enjoy the sport with your family and friends. Grab a ball, paddle and a friend today!