Diana, Princess of Wales
Author: Walter Franks
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Take action
TAKE ACTION
JULY 2023
Live your best financial life
It’s great to have money, but who wants to think about it? The short answer is: You do. Because the earlier you think about it, the better. If you’ve decided it’s time to learn more about money and get your financial life on track, congratulations. Getting control of your finances is the first step toward achieving the financial life you’ve always wanted.
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Get started now
If you’ve already decided to learn about money and create a financial plan, you’re one step ahead of most people. An important next step can be to share your journey with friends and family. That way, when they check back with you about your progress, you can be accountable to someone. Remember: Goals that aren’t written down are just wishes. So write your decision down, share it with loved ones and stay accountable.
After making your decision, you’ll want to know exactly where you stand. One way to do that is to look at your credit report so you know what information lenders are seeing about you. Check with any of the three credit score issuers: Transunion®, Equifax® and Experian®. Review your credit report carefully and be sure to challenge any mistakes or inaccuracies.
Make a plan — and a budget
Looking through your credit report can give you an idea of the existing debt and expenses you have. Write down all your monthly expenses and your monthly income. Capturing your total income and expenses is the first step in making a budget. Depending on your history with money, you may have a negative association with the word budget, but it’s important to remember that a budget is just a tool. It can help you stop spending money on things that aren’t important to you, so that you still have money to spend on the things that are important to you.
Cut your expenses
Again, you’ll want to make sure your budget is written down and tracked. Once you’ve been budgeting for a few months, you’ll start to notice patterns in where and how you spend your money. Decide which expenses align with what’s important to you, and cut the things that don’t. Use any extra money each month to create an emergency fund and reduce your debt.
Grow your income
While many budgeting guides talk about eliminating that daily coffee purchase or unused gym membership, that’s only one side of the story. There’s only so much you can cut out of your budget, while in theory at least, you have unlimited income potential. Look for more ways to save in your spending when you go shopping, or out to dinner. Wait for larger items to go on sale before you pay the full price. And also look for ways to bump up your income — perhaps selling items you don’t need or doing small jobs in your spare time.
It’s a marathon — not a sprint
Finally, remember that financial health is a marathon, not a sprint. Depending on where you’re starting, you may not completely eliminate your debt in a few months or even a few years. It will take time. So it’s important to remember to be steady and patient. And not all months will be the same. There will be times when you slip up and make poor financial choices. This is another reason why writing down and tracking your progress can be useful. It helps you see that if you have a bad financial day, you’ve also had many good days. You’ll get there.
Need help?
As a Costco employee, you have access to SmartDollar®, a financial well-being program, as well as one-on-one financial coaching, that’s included in your Costco benefits — at no cost to you. In addition to educational content from financial experts, it offers a full suite of budgeting, tracking and financial tools, plus Dave Ramsey’s 7 Baby Steps program. This proven program is designed to help you learn how to stick to a budget, get out of debt, save for the future and retire with confidence — no matter where you start.
The bottom line
Deciding to manage your financial situation, track your expenses, learn to budget and get control of your money is one of the best financial decisions you can make. Building on a sound financial foundation can provide peace of mind and help you lead a more stable life. Decide to start, write it down and share it with trusted friends and family. Gather information on your monthly income and expenses and start a budget.
Remember, sharing your decision and your progress with others helps keep you accountable, even when the inevitable slip-ups happen. When you do slip up and make a poor financial decision, the most important thing you can do is acknowledge that it happened and plan to do better tomorrow. One day at a time, you’ll find your path to a brighter financial future.
Source: Intuit MintLife. Getting my finances together: Where do I even start?
*With more than 90 days of service.
If you’re ready to live your best financial life, the following resources can provide the support you need.
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EXPLORE MORE
JULY 2023
Video: Don’t feed your feelings: A guide to emotional eating
Do you load up on carbs, sugar or junk food when you’re feeling stressed? Is chocolate chip ice cream your go-to treatment for anxiety? Here’s your opportunity to take a closer look at how uncomfortable emotions can drive your eating habits. Recorded on May 11, 2023, this thought-provoking webinar is hosted by Allison Grupski, PhD, WW VP of Behavior Change Strategies & Coaching, and Sophia Webb, WW coach.
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Source: WeightWatchers
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Learn the basics
LEARN THE BASICS
JULY 2023
How to strength train at home
Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training is the answer. It’s also a great way to future-proof your body. Strength training can enhance your quality of life and improve your ability to do everyday activities. It can reduce your risk of osteoporosis and protect your joints from injury.
Building muscle through strength training can also contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. And it can help reduce the symptoms of chronic conditions, including arthritis, back pain, obesity, heart disease, depression and diabetes.1
And here’s some more good news: You can do strength training anytime, anywhere, without going to a gym or fitness studio. So let’s get started.
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Do your strength training at home
Just pick any of the moves listed below, and aim to do only one set of 8–12 reps, 2 to 3 times per week. When you’re ready, add another move. If you’re up for more, try doing a short workout that includes one upper body exercise, one lower body exercise and one core (back + abdominals) exercise, 2 to 3 times per week. For example, you could try:
- 1 set of 8–20 wall push-ups
- 1 set of 8–20 wall squats
- 1 set of 8–20 crunches
Another option is to do a full-body strength-training workout consisting of all the moves listed below. For each move, aim to do one set of 8–12 reps, resting for 1 to 2 minutes before moving on to the next set.
Try these strength-building moves from Omada
1. Calf raises
Stand with your feet shoulder-width apart. Keeping your legs straight, push up as far as you can on the balls of your feet. Pause for 2 seconds, then lower your heels back to the floor.
Tip: Rest one or both hands on a wall or chair for balance.
Too easy? Do the move while standing on the first step of a staircase. Start with your heels hanging just off the step and rest a hand on the railing or wall to keep your balance.
2. Wall push-ups
Stand in front of a wall, just a bit farther than an arm’s length away. Then lean forward and place your palms flat against the wall, shoulder-height and shoulder-width apart. Bend your elbows as you slowly lower your upper body toward the wall while keeping your feet flat on the floor. Your back should be straight and your stomach muscles tight. Pause, then push yourself back until your arms are straight again.
Tip: Avoid “locking” your elbows by keeping your arms slightly bent.
Too easy? Make this move more challenging by using a countertop instead of a wall and scooting your feet back so that more of your weight is in your arms. Still too easy? Do a classic push-up on the floor, keeping your back straight and your hands directly under your shoulders.
3. Bicep curls
For this move, you’ll need set of dumbbells (though you could also start with two equal-sized bottles or cans). If you’re new to strength training or haven’t done it in a while, consider starting with a pair of 3–5-pound weights.
Grasp a dumbbell in each hand, place your feet shoulder-width apart, and let your arms hang by your sides, palms facing your thighs. As you slowly lift the weight, rotate your forearms so your palms end up facing your shoulders. Pause, and then lower the dumbbells back to the starting position.
Tip: Keep your wrists straight, and your upper arms and elbows close to your sides.
Too easy? Use a heavier weight. You know you have the right weight when your muscles are tired after doing the move 10 times.
4. Crunches
Lie on your back, knees bent, feet flat on the floor. With your hands behind your head and elbows pointing out to the sides, slowly raise your shoulders and upper back off the floor. Pause, then lower your shoulders back to the floor. Don’t forget to breathe! Exhale as you raise your shoulders, and inhale as you lower them.
Tip: Don’t sit all the way up — raise only your shoulders and upper back. Keep your chin lifted off your chest and avoid pulling on your head with your hands.
Too easy? Do the same move with your feet lifted off the floor. Keep your knees bent so your calves are parallel to the floor and cross your ankles for stability.
5. Superman
Lie face down on the floor and extend your arms straight over your head. Lift your left arm and your right leg up off the floor at the same time, keeping your head, neck and back in a line. Hold that position for 2 to 4 seconds before lowering your arm and leg back to the floor. Repeat with your right arm and left leg.
Tip: Be sure your feet are flexed, not pointed.
Too easy? Lift both arms and both legs up off the floor at the same time. Hold this for 2 to 4 seconds, then lower.
6. Overhead press
Grasp a dumbbell in each hand and sit or stand with your feet shoulder-width apart. Raise your hands, with your palms facing forward and your wrists straight until the dumbbells are level with your shoulders and parallel to the floor. Push the dumbbells up, over your head until your arms are fully extended. Pause. Slowly lower your hands back to the starting position.
Tip: Keep the dumbbells in line with your shoulders as you raise and lower them and avoid “locking” your elbows.
Too easy? Use a heavier weight — your muscles should be tired after doing the move 10 times.
7. Wall squats
Stand about a foot and a half from a smooth wall, and then lean your back against it. Bend your knees to slide your back down the wall until your thighs are about parallel to the floor — or as close as you can get without straining yourself. Hold this position, keeping your stomach muscles tight. Slowly return to starting position by sliding your back up the wall.
Tip: As you bend your legs, don’t let your knees extend past your toes. If you have to, scoot your feet forward to make sure that doesn’t happen.
Too easy? Do it without the wall: Stand with feet slightly more than shoulder-width apart, arms extended forward and parallel to the floor. Keeping your weight in your heels, lean forward just a bit at your hips, and keep your back straight as you slowly lower yourself to a near-sitting position (or as far down as you can comfortably go). Pause, and then slowly rise to standing.
Source: Omada. How to strength train at home.
1Mayo Clinic. Strength training: Get stronger, leaner, healthier.
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Check it out
CHECK IT OUT
JULY 2023
Video: Setting financial goals you can reach
Is your credit card debt keeping you up at night? Are you putting money into a retirement plan? Is your dream vacation just that — a dream? Is buying a house out of the question? Maybe now is the perfect time to stop worrying about money and start taking control of it.
As this informative three-minute video suggests, you can learn how to set reasonable financial goals and accomplish them.
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Source: Resources For Living. Setting financial goals you can reach.
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Healthy recipe
HEALTHY RECIPE
JULY 2023
Easy pancake breakfast tacos
Here’s a fun take on breakfast tacos, with pancakes standing in for tortillas. For ease and convenience, the recipe calls for frozen pancakes; their hearty texture is perfect here. To balance the slight sweetness of the pancakes, try using a spicy or smoky salsa.
Prep Time: 5 min | Cook Time: 5 min | Total Time: 10 min
Ingredients: 8
Ingredients:
4 sprays of cooking spray
8 frozen pancakes
6 large eggs
¼ teaspoon kosher salt
¼ teaspoon black pepper
6 tablespoons shredded reduced-fat Mexican-style cheese
8 teaspoons fat-free salsa
¼ cup chopped raw scallions
Directions:
Step 1
Heat the pancakes according to the package directions; cover and keep warm.
Step 2
In a medium bowl, whisk together the eggs, salt and black pepper. Coat a medium nonstick skillet with cooking spray and heat over medium-low. Add the egg mixture to the pan; cook, stirring frequently to scramble, until the eggs are set, 3 to 4 minutes.
Step 3
Arrange the pancakes on a work surface; top evenly with the scrambled eggs. Divide the cheese, salsa and scallions evenly among the pancakes. Fold the pancakes over like a taco.
Nutrition
Serving size: 1 taco | Calories: 153 | Total fat: 6 g | Saturated fat: 2 g | Sodium: 361 mg | Total carbs: 15 g | Fiber: 1 g | Protein: 8 g
Source: WeightWatchers
Lose weight deliciously with WeightWatchers. Costco employees can join WeightWatchers for as low as $14 per month, and spouses/domestic partners and dependents can join for as low as $19.50 per month. Participants must be age 18 or over to join. Sign up at WW.com/Costco. Already a WeightWatchers member? Access these rates on your existing account by calling WeightWatchers customer service at 866-204-2885. Costco’s access ID is 16950859.
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Map out your future, but do it in pencil.
Jon Bon Jovi, musician
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EXPLORE MORE
JUNE 2023
Video: The family impact of substance misuse
Addiction doesn’t just affect the person with a drug or alcohol problem. It’s called a family disease because it also impacts everyone who cares about the addicted family member. In this four-minute Resources For Living® (RFL®)* video, Daphne Parker, licensed professional counselor, discusses how to help an addicted family member. And she stresses the importance of taking care of yourself during this challenging journey.
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Your Costco benefits offer help for you and your family, including your family member who is battling addiction. To learn more, see the resources listed below.
*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.
Source: Resources For Living. The family impact of substance misuse.
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Learn more
LEARN MORE
JUNE 2023
Video: Prescription medicine: Could you have a problem?
It’s a national story that leads the news nearly every night. Opioid addiction rates continue to rise. And opioid deaths, particularly from fentanyl, are increasing at an alarming rate. For many of us, opioid addiction is no longer something that happens to other people. It can happen to anyone. According to the NIH National Institute on Drug Abuse, 75% of people who began abusing opioids in the 2000s reported that their first opioid was a prescription drug.1
If you think that you or someone close to you might be in danger of slipping into prescription drug misuse, this video can provide you with some useful information.
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1NIH National Institute on Drug Abuse. Prescription opioids and heroin research report.
Source: Resources For Living. Prescription medicine: Could you have a problem?
Your Costco benefits offer support for you and your family, including help with substance misuse issues. To learn more, see the resources listed below.
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Learn the basics
LEARN THE BASICS
JUNE 2023
8 rules for more constructive conversations
The root word of communication is communion, which means to share intimate thoughts. It doesn’t always mean coming to an agreement. It means there’s a flow, a willingness to open up, to listen and be heard, to understand and be understood.
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1. Keep the gloves on.
Mutual respect is rule #1. If you don’t respect the person you’re talking to then you may want to avoid having a conversation at this time. All parties should enter the conversation with positive intent — to understand and be understood.
2. Think it through.
The most important conversation is the one you have with yourself. Take a moment to collect your thoughts and the points you want to make. Then, stay on track and in the moment. Avoid bringing up unrelated topics. Know what your anchor is and refer to it regularly.
3. Stick to the facts.
State what you know to be true. This doesn’t mean you have to be a historian, medical expert or political scientist. Your lived experiences are true for you. The same goes for the person you’re speaking with.
4. Aim for dialogue. Not monologue.
Ensure that other people have a chance to be heard. Avoid raising your voice and interrupting or talking over people, even if they’re using these tactics.
5. Listen. Listen. Listen.
Instead of solely trying to prove your point, listen with the intent of understanding what the other person is trying to say. What can you learn from this conversation? What light can they shed? Is there something you hadn’t previously thought of or considered? Listening makes people feel seen, heard and valued. This can greatly increase the odds that they’ll do the same for you.
6. Stay calm.
Emotionally charged conversations can be extremely stressful. This can make us only want to engage with people who already agree with us. If we do engage, we can sometimes be defensive, say things we later regret, or stop listening altogether and simply wait until we get a chance to speak. When we keep our emotions in check, we open up consideration for other points of view and expanded thinking. If you need to step away from the conversation to collect yourself, that’s okay, too. Remember, the loudest voices aren’t necessarily right.
7. Use appropriate language.
Tuck away the insults, stereotypes and triggering comments. (Review the previous step if necessary.)
8. Show genuine interest.
Use the tips below to help your conversation partner feel seen, valued and inspired to return the favor.
- Put away distractions. Turn off the phone. Pull out your earbuds. Make eye contact.
- Repeat words or short phrases back. This lets the person you’re talking to know you heard what they said. For example, “You said you think what happened is unfair. Okay, can you help me understand why?”
- Respect personal experiences and emotions. Refrain from making dismissive comments like, “It’s not a big deal” or “You’re overreacting.” Instead, say, “I hadn’t thought of it like that. I understand now” or “I was wrong. Thank you for correcting me.”
- Ask questions. Go beyond the obvious and dig a little deeper. Ask questions like, “Why do you feel this is the best option?” “What was considered when arriving at your point of view?” “Can you tell me more about how you feel?” or “Can you explain why you think that?” In response, try saying things like, “I feel _ because of _.”
After a hard conversation, take time to think about what you discussed. Journal your thoughts. Write down what you learned, what you wished you had said or what you could have said differently. Ask yourself what you learned about yourself and others.
This kind of mindful review can help you recognize your blind spots. Over time, you’ll become more comfortable approaching challenging conversations.
Remember, none of us is perfect. We may sometimes miss the mark in our attempt to gain understanding, forget to mention something or, upon later reflection, have a change of heart. It‘s okay to revisit conversations and even concede ground if need be. In the end, we may have to agree to disagree to avoid jeopardizing relationships with people in our lives.
Source: AbleTo. How to have difficult conversations.