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Hello Sunstriders,

Summer is in full swing and nothing says summer like getting out on the water. Whether you prefer to get your heart racing or stay a little more relaxed, there are several different fun water sports to try this season, including paddleboarding and canoeing. This issue includes a list of activities that are perfect for beginners and guaranteed to be a good time.

If you’ve ever struggled with saving money, it may be time to try a new method. Conscious spending is a guilt-free strategy that allows you to spend more on the things that matter most to you. The enclosed guide breaks down how it works and offers tips to help you shift your spending to your preferred expenses.

Technology plays an important role in our professional and personal lives, but it also can become detrimental to our physical and mental health. That’s why it’s important to turn off the phone, tablet, or TV and spend some time screen-free each day. The article in this issue offers a closer look at the benefits of taking a digital detox as well as ideas to help you get started.

Here’s wishing you a cool July! As always, here are your JUNE STEP WINNERS:

Mary Morrison
Dougal Morrison
Milt Doyle
Joan

For Monthly Steps Totals and Annual Accumulations visit: https://yianv.com/ssblog

Enjoying the Kansas Coast

written by matthew brady
photos by kansas department of wildlife and parks (KDWP), unless noted

Lawrence, Kansas, home of the University of Kansas, is well-known as a thriving college town. And like most college towns, there is no shortage of options for dining, entertainment, and shopping. Here you can stroll down the historic Massachusetts Street, stop in at one of the numerous art galleries, and shop at 166-year-old Weavers, one of only a handful of independent department stores still existing in the United States.

Of course, if you’re more of an outdoorsy type, you can always head to the beach. That’s because located on the southwestern corner of town, you’ll find Clinton Lake, which offers endless opportunities for having fun in the sun.

The perfect summer getaway

Built in 1977 and filled since 1980, this eight-mile-long, 7,000-acre reservoir is the primary water source for around 100,000 Kansans, making it the most relied-upon body of water in the state. It also welcomes an average of 1.8 million visitors per year looking for memorable Midwestern recreation, from camping to hiking to swimming. When you visit, you can enjoy six different parks along the lake, the most popular being Clinton State Park and Bloomington East Park.

Clinton State Park: mountain biking, marina life, and more

Spanning almost 1,500 acres to the north of Clinton Lake, Clinton State Park is a nature lover’s paradise. Hikers and bikers alike can enjoy over twenty-five miles of trails running through the park, and animals abound thanks to the adjoining 9,200-acre wildlife area. You may spot deer, waterfowl, and even wild turkeys. And if you like roughing it, bring your gear: the park offers more than 400 campsites—208 of which have utilities—in addition to seven cabins that include nearly all the amenities of home.

It’s also a popular area for water enthusiasts thanks to Clinton Marina, one of the largest marinas in the Sunflower State. With nearly six hundred boat slips, it’s easy to head out on the lake, or you can simply take a dip in the beautiful clear water or enjoy gazing lazily at the stunning view. Plus, this popular gathering place has just about everything you could want in one place, including marine and water sports equipment, camping gear, and food.

Bloomington Parks: twice the fun

On the opposite side of Clinton Lake lies Bloomington Park, or rather two distinct parks: Bloomington East and West. The western side is mainly a large campground area that offers scenic views of both the lake and the dam. It also amps up the comfort with amenities such as flush toilets and showers.

Bloomington East Park, however, is where people tend to flock—with over four hundred campsites available, it’s the largest park in the area. Notably, it’s also home to the welcoming sands of Bloomington Beach, a paradise that spans the eastern edge of the area. Here you can participate in any number of fun outdoor activities: swimming, fishing, horseshoes, volleyball, disc golf, and water sports like canoeing and Jet Skiing. The choices are seemingly endless!

When you start to feel a bit worn out from all the action, take a break by diving into the area’s rich history. The Wakarusa River Valley Heritage Museum right on-site honors the towns that predated the lake as well as the valley’s role in the Underground Railroad.

Other options along the lake

©Getty Images

In addition to hitting the trails, frolicking on the beach, and camping under the stars, you can easily find other areas of interest at Clinton Lake. For example, the quaint Overlook Park, only a ten-minute walk from Clinton State Park, earns its name as a picnic-friendly area with amazing lake views. And just to the east of the lake, you can tee up at Eagle Bend Golf Course and visit the Lawrence Rotary Arboretum, which features not only trees and flowers but also a pond and a pavilion for sightseeing. There’s even a park on the south end of Clinton Lake that welcomes horses if you enjoy hiking on trails with these fabulous beasts.

It’s been said that there’s no place like home, and with its calming waters, sandy beaches, and plethora of campgrounds and other amenities, Kansas’s Clinton Lake certainly comes close. If you’re traveling along Interstate 70 with Kansas City or Lawrence on your itinerary, make sure to do a stopover here to get a taste of bucolic, laid-back Midwestern summer tranquility.

For more info, visit nwk.usace.army.mil or ksoutdoors.com

Up next:

Simple and Fun Water Sports for Beginners

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Simple and Fun Water Sports for Beginners

written by lauren kim

Water sports are an excellent way to cool off in the summer and build your physical fitness. While some require advanced skills, many do not, making them perfect for novices. Consider dipping your toes in and giving these water sports a whirl—you’ll be glad you did!

Swimming

If you haven’t already, you should take the time to learn how to swim before participating in any other water sport. Doing so can both put you more at ease in the water and benefit your overall fitness—it’s an excellent low-impact workout that will help boost your strength and lung capacity without putting much stress on your joints.

Luckily, swimming is a simple sport to get into. After all, you don’t have to be Michael Phelps to tread water, float on your back, and swim basic strokes. Two of the easiest ones for beginners include the breaststroke and the sidestroke since you can keep your head above the water for both. To get started, look into taking lessons at a local YMCA or pool, or watch online tutorials for tips.

Snorkeling

Don’t be fooled into thinking snorkeling is only suitable for tropical locales with crystal-clear seas. Local lakes and rivers can also provide interesting snorkeling opportunities—you may be able to glimpse freshwater fish, amphibians, and a whole host of other wildlife. Simply grab a snorkel and swim mask and dip your face in the water to immerse yourself in this one-of-a-kind experience. You may even find your stress floating away; snorkeling has been shown to have stress-relieving and therapeutic benefits.

Bodysurfing and bodyboarding

Bodysurfing is a thrilling way to enjoy the surf and sand and ride the ocean waves. It’s much like traditional surfing, except you don’t need to balance atop a surfboard and it’s much easier to learn. In fact, all you need to get started are a swimsuit and some waves, though it’s best to stick to shallow waters while first learning the sport because ocean tides can be strong and swift. The more you develop your skills, the more you can push yourself with bigger waves. And as a bonus, you’ll find the strength of your arms, legs, and core improving as well.

Another option is to surf the waves on a bodyboard. Once you’ve mastered riding your board on your stomach, you could try standing on it—just be sure that it’s strong and long enough to support your body. Also, remember to use a board with a leash that you can tether to your arm or leg so you won’t have to swim a long distance to recover your board or get back to shore.

Paddleboarding

For an even simpler way to go boarding, hop on a paddleboard. Also called stand-up paddleboards (SUPs), these boards allow you to stand or kneel while paddling; either way, they’re an excellent way to build strength and endurance. Learning how to balance on one can take time, so you might want to start on your knees and practice falling away from your board to prevent injury. Also, remember to tether your board to your leg to avoid having to chase it each time. For the equipment, there are inflatable paddleboards you can purchase that are lighter and easier to transport than standard SUPs, making them especially good options for novice paddlers.

River tubing and rafting

If you like the idea of gliding on a current, give river tubing a try. All you need to do is get yourself a tube, which you can rent from a local outfitter or purchase yourself, put it in the water, and hop on. Newcomers to the sport may want to consider going on an excursion with an experienced guide—water conditions can be safe one day and dangerous the next depending on the river’s water level. But whether your river tubing adventure is exhilarating or relaxing, you’ll get to experience the health benefits of communing with the outdoors.

Of course, if swift and choppy waters do appeal to you, you could always go white water rafting instead. Just be prepared to get an excellent workout paddling through the choppy and fast-moving waters. You could either go on your own excursion or book a trip with a licensed white water rafting pro who can provide you with the necessary gear and help you navigate the waters.

Kayaking and canoeing

River tubing and white water rafting are perfect for cooling off on a hot summer’s day. But if you’re looking for a gentler ride, you might prefer to use a kayak or canoe, which could give you all the physical benefits of paddling without getting you too wet. Consider renting a watercraft before investing in one of your own, as they can get pricey. Should you opt to buy, you could get an entry-level canoe for less than $1,500 or a light, easy-to-transport, and surprisingly durable inflatable kayak for just over $160.

For your first excursion, pick a small lake or pond—both are ideal for beginners since they are less likely to have strong currents or powerboat traffic, which can cause safety hazards for paddlers. Boating in a location popular with other kayakers and canoers is also a safer option than paddling alone in case your boat does capsize.

Whether you swim, surf, or paddle, water sports are a delightful way to get your body moving and enjoy a summer’s day!

Up next:

A Conscious Approach to Spending

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A Conscious Approach to Spending

written by andre rios

Every day, you drive past the same storefront and glance longingly into the window. Wouldn’t it be nice to just stroll in, hand over your credit card, and walk out with that kitchen appliance, new outfit, or smart gadget you’ve been pining over? Conscious spending may make it possible for you to do just that. Use this strategy to afford the things you love—without risking overdraft fees, accruing debt, or putting necessary payments at risk.

Embrace expenses

Woman on her phone buying something with a credit card.

The conscious-spending technique allows you to set aside money for preferred expenses—ranging from everyday purchases to big-ticket items. The trick is to prioritize certain spending areas, then funnel more of your funds into those luxuries. “Conscious spending is all about spending extravagantly on the things you love, as long as you cut costs mercilessly on the things you don’t,” Ramit Sethi, author of the best-selling book I Will Teach You to Be Rich, says to CNNHealth. “It’s not about restriction. It’s about being intentional with your money and then spending on the things you love guilt-free.”

Shopping without guilt may only feel possible when you have extra disposable income or choose not to give your finances much thought, but conscious spending doesn’t give you permission to ignore budgeting. Rather, it creates space for your favorite spending categories using the “penny saved is a penny earned” technique. In other words, instead of spending evenly across categories A, B, and C, you increase your budget for A by slashing the ones for B and C.

The tickets example

Consider this demonstration of conscious spending in action: Say that you’re passionate about live music events like concerts and festivals and decide that you want to attend as many as possible this year. But to be able to spend hundreds of dollars to see your favorite artists, you will likely need to spend less money on other entertainment, including movie tickets and happy hours. Concerts may even deplete your “fun money” budget altogether, depending on your income. If you’re a fan of live music, though, consciously spending your money on these costs—and making them your primary entertainment expenses—may be a worthy lifestyle swap.

Of course, a budget for tickets won’t account for related expenses, like food at the event, merchandise, and travel. So if you focus your conscious spending solely on purchasing tickets, you may have to say no to buying a band T-shirt, grabbing concessions, or traveling to concerts outside of your city.

Think about your spending

Conscious spending is just that—conscious. Unlike unconscious spending, which is indulging carelessly without noticing how costs add up, this budget strategy invites you to carefully review how you spend your money and identify any unnecessary or nonpriority spending. Armed with a greater financial awareness, you can then buy what you want without guilt. For example, the average American spends $152.51 on food deliveries per month, according to a 2022 survey by delivery software company Circuit. The conscious-spending plan encourages you to think, What could I do with that $150-plus every month instead?

Asking yourself these questions can challenge you to adjust your spending so it better reflects what’s important to you. This will make managing your money far more exciting and rewarding than merely dropping numbers into a spreadsheet. Imagine how happy you’ll be when you can finally afford an expense like a new sofa or a stylish pair of shoes.

Practice fiscal wisdom

Keep in mind that conscious spending isn’t a comprehensive budget plan but rather a spending plan. While a budget is designed to help you track money as it comes in, manage necessary expenses, and build savings, this strategy is primarily focused on what you purchase. In other words, it’s not a replacement for a more comprehensive budgeting tactic, nor can it help you build savings or wealth to reach long-term goals such as buying a house.

When practicing this spending technique, you should also continue to rely on the usual financial wisdom: transfer 10 percent of your income each month to savings and prioritize using extra cash to pay down debts. And, naturally, the best way to increase your monthly spending cap is to increase your income, though that isn’t always easy. In the meantime, shifting your spending is the perfect way to control and manipulate your finances.

Take it or leave it

Elderly man and woman with shopping bags on an escalator.

Overall, you may decide that conscious spending isn’t for you. If you prefer to live a balanced lifestyle and spread out your spending over a variety of interests, you might choose instead to set a general “spending money” cap for the month based on your projected income minus necessary expenses. That way, you can spend as you like and adapt more readily to unpredictable spending—for example, an invitation to an impromptu dinner.

If you don’t have trust in your willpower to rein in your spending in certain areas, consider using a banking app like Mint, which can track your spending caps in certain categories and alert you if you’re close to or have exceeded these limits. Some banking apps also offer features like low-balance alerts to help spendthrifts rethink their impulse buys.

But if you can trust yourself to adjust your spending and actually follow through on both its freedoms and requisite limitations, conscious spending is an instant way to free up money for what you love. So pull up your streaming services and hit the “cancel” button, then book that plane ticket to your dream destination. The former may be a worthy sacrifice.

Up next:

The Benefits of a Digital Detox

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The Benefits of a Digital Detox

written by allison gomes

Screens are an unavoidable part of our lives, especially for those who have to sit in front of a computer for work. However, we often let them dominate our free time, too, whether we’re scrolling through social media, streaming TV shows, or getting lost in online shopping. In fact, between computers, tablets, smartphones, and TVs, Americans spend more than seven hours a day looking at screens. To help protect your overall well-being, it’s important to intentionally step away from the screens and unplug from technology whenever you can.

The risks of too much screen time

Two children sitting outside in the grass looking at mobile phones.

Technological advancements make our lives easier in many ways, but, just as with anything else in life, too much of a good thing can be problematic. Excessive time in front of a screen can negatively impact your health in a number of different ways. For instance, increased use of technology encourages a sedentary lifestyle, meaning you may not end up being as active as you should be. And sitting for extended periods of time takes its toll on your neck, back, and eyes, causing excess strain on your body that can lead to more health complications later in life.

If it feels like a challenge to spend even thirty minutes without your devices, then it’s worth finding ways to disengage—the benefits of doing so will outweigh your temporary sense of discomfort. Here are four ways your life may be improved when you make the conscious decision to unplug.

1. Reduced stress, anxiety, and depression
We live in an information-heavy world where we can quickly learn anything about any person, place, or thing with just a few clicks of a button. There are many positives to this, but it can also lead to an information overload, causing your brain to become overstimulated and overstressed. So while you may be tempted to click on the next news article or search for another film to watch, turning off your screens instead will give your brain the time it needs to relax and recover from a long day.

One study also found that limiting your time on social media to just thirty minutes a day can decrease your overall levels of anxiety and depression. That’s because a break from endlessly scrolling through other people’s lives allows you to better focus on the good in your own. In turn, you may become less anxious about what others are doing and instead be more grateful for what you have right now.

2. Improved sleep quality
Though all light helps regulate your sleep cycle, blue light is especially impactful for how it affects your body’s production of melatonin, the hormone that makes you sleepy. More light equals less melatonin, and less light equals more melatonin. Many light sources emit blue light, including lamps and the sun, but smart devices can interfere with your sleep cycle the most. To help improve your quality of sleep, experts suggest that you turn off any screens two to three hours before you go to bed. This will reduce your exposure to blue light and can thus help you fall asleep more easily than you would otherwise.

3. Better relationships
Though technology does connect us in many ways, nothing can truly replace our need for face-to-face conversations. One recent study found that in romantic relationships, such interactions increased how well partners felt understood in and happy with their relationships. A reliance upon technology to communicate with a loved one can hinder this level of satisfaction and contentment, leading to relationships, romantic or otherwise, that aren’t as intimate.

Additionally, when we’re looking at a screen, we’re usually not interacting with the people around us, which can make us miss opportunities to meet new people or develop better connections with those already in our lives. Putting down the phone while you’re out with friends or spending time with your family will help you be more in the present, allowing you to have deeper conversations and distraction-free moments with those who matter most to you.

4. More free time
When you spend time away from your devices, you’ll find that you have more chances to engage in the hobbies you love, whether it’s a home improvement project, a book you’ve been wanting to read, or a new recipe to try. If you’ve always made excuses or felt like there’s not enough time in a day, check in on your tech habits to see how you can spend more time screen-free and better accomplish those tasks or activities.

Group of friends playing card game with device free zone sign.

To help you spend time away from technology, consider printing out and hanging the included guide with tips for unplugging more each day. In fact, why not start right now? Try putting down your device and switching to an activity that doesn’t require a screen. You might just find that you feel better physically and mentally when you do.

Download the How to Unplug from Technology PDF

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in this issue

Enjoying the Kansas Coast

Simple and Fun Water Sports for Beginners

A Conscious Approach to Spending

The Benefits of a Digital Detox

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The perfect summer getaway

Clinton State Park: mountain biking, marina life, and more

Bloomington Parks: twice the fun

Other options along the lake

Up next:

Simple and Fun Water Sports for Beginners

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Send me a message

Swimming

Snorkeling

Bodysurfing and bodyboarding

Paddleboarding

River tubing and rafting

Kayaking and canoeing

Up next:

A Conscious Approach to Spending

Ready to send your own Digital Edition?

share

share

Send me a message

Embrace expenses

The tickets example

Think about your spending

Practice fiscal wisdom

Take it or leave it

Up next:

The Benefits of a Digital Detox

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Send me a message

The risks of too much screen time

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