Morning Activities

20 minutes of movement + 20 minutes of journaling + 20 minutes of reading = All the Energy You Need to Enjoy a Great Day as You Create Your Best Self - One Morning at a Time. Let's try this morning routine: Schedule: 5:15 AM Wake Up 5:30 AM Join Zoom Call (sometimes I’m a few minutes late) Link to meeting: https://meet.google.com/jvr-hhvh-tyr 5:30 AM Exercise/Movement 5:50 AM Stop Exercise and take a 5 minute cool down 5:55 AM Journal 6:15 AM Read 6:35 AM Go have an amazing day Inspired by the book, "The 5 AM Club" by Robin Sharma, we will meet on a 5:25 AM zoom call less to interact but more to create accountability and a community to support a common goal of getting up early and starting our day with energy, reflection and great intentions. (and perhaps a Super Big Gulp of Strong Coffee) Below, are some links that will educate you on the book and give you ideas for exercises you can do in your apartment, prompts for journal writing, and books you may want to read. Email me with any questions (kvolandes@volandeslaw.com) and see you bright and early! 5 AM Club Video - https://www.youtube.com/watch?v=fGAUDm4PyEo&feature=youtu.be Home exercises - https://www.nytimes.com/guides/well/strength-training-plyometrics Journal Prompts - https://jour.com/blog/journaling/morning-journaling-prompts Reading - Read a memoir of someone you are interested in learning more about Call me with questions 917-699-4558. Kenny

Join Us THIS Tuesday night for our Weekly "Deal Maker's Workshop!" Learn the insider's secrets to deal-making in the Greater D.C. Region (DMV) from some of the most experienced (active) Deal Maker's in the area. Building on our philosophy of "Earning While You're Learning" as the single best way to learn the real estate business, come and watch as newbie investors bring present their opportunities to more experienced real estate investors for their chance to get paid! We start promptly at 7:00 PM (SO PLEASE DON'T BE LATE IN LOGGING IN!) and every week a deal gets made. Unless of course, we have a special guest like: * Private Lenders who are actively looking to fund deals during our special "Meet the Private Investor" nights; * New Hard Money Lenders (HML) who are eager to work with newbie investors and provide BOTH rehab money as well as Proof of Funds (POF) letters to help you get more deals!; * Experienced DMV Investors who are looking for Bird Dogs and Wholesalers who are interested in learning the INSIDER's GAME OF "REVERSE WHOLESALING" for 'Quick Cash Profits!" ...and much, much more! But don't just take our word for it. Sign up now and put it on your calendar, then join us THIS TUESDAY for the NUMBER ONE REAL ESTATE INVESTOR TRAINING SESSION IN THE DMV - The Greater Washington D.C. Real Estate Mastermind Deal Makers Workshop, Sponsored by the Realinvestors®️ Academy of Greater Washington, D.C.

You are warmly invited to join us in these ancient and health promoting breathing and slow moving exercises. Cultivate mental focus, relax and expand your breath, build leg strength and balance, coordinate your movement with awareness of your feeling state, circulate your vital energy. Beginners: learn qi gong for the first time. Seasoned practitioners: further cultivate, share and refine your energy. This wonderful class is a community wellness offering from my Acupuncture office. It is my joy to share this fun, health building practice with you. Who: Anyone interested in practicing moving meditation, No prior experience required. Anyone can learn. When: Tuesdays 8am ~ 1 hr Where: Zoom and in person at Bill Botts Park after quarantine is lifted. Zoom Registration Info: Step 1) go to this link to sign up and register: https://us02web.zoom.us/meeting/register/vpcocOCsqTwtwuL7ldcH1qJfBi69bQ3ZRQ Step 2) Once registered Zoom will send you a link to be able to join the class- this is what you then use to link to our Tuesday 8am qi gong class. (Zoom Meeting ID: 335-794-777) (password: 812389) Notes: You will need a simple space for standing practices- you should be able to freely move your arms and legs. Zoom only if RAINING PAYMENT: This class is currently donation basis only- to offset meet up fees and organizational costs. ~ please do not let lack of funds deter you from participating. If you wish to make a donation for your class you can find me at: Venmo: Star-Star Paypal: starurmston@mac.com PRE-REQUISITES: must be able to stand for 1 hour, no other coursework is required CAUTIONS: This class is for fun, health building purposes. Please always listen to your own body- and respect any injuries, limitations, or pain signals you have. Instructions given are guidelines only. please ask for help if you have pain or injuries, and need modifications. When in doubt for your own body, go with the spirit of the exercise: which is to awaken, circulate your aliveness and breathe..... you cannot harm yourself breathing, so please exercise common sense and adapt exercises for your own body and unique needs that day. We cannot be liable for any instructions or recommendations given or injuries sustained. Keep in mind you are participating freely and this class is to simply share in fun morning awakening. MeetUp Group Background: I am a Culver City local, acupuncturist and owner of Gentle Way Acupuncture, Star Urmston LAc. I have a deep love for the sweetness of the Culver City Area, as well as the ancient art of qi gong.... so why not combine the two? Ever heard of Tai Qi? Well, Qi Gong is very similar. It is breathing and moving practice rooted in the ancient wisdom of the Martial Arts and Taoist - Chinese Medicine. It is a way of refining and cultivating oneself and, most of all, enjoying the incredible beauty of the present moment. The purpose of this group is to share basic qi gong exercises in a natural setting, as is traditional. You are invited to gather with us in the park and enjoy waking up and cultivating your energy. The more we proactively awaken ourselves every day, the more enjoyment in our lives we have, and the more we have to offer to the world around us. Also, did I mention it is fun! I will provide qi gong instruction in a playful, free form way to connect to the energy within and all around us. I will also give traditionally rooted instruction in the wonderful and foundational qi gong practice called "The Ten Pieces of Silk," and advanced Meridian Cleanse Exercises. This is a superb daily practice for working with basic health promoting breathing and moving exercises. Hope to see you here : ). Warmly, -Star Urmston LAc

Looking to improve your speaking and leadership skills? Ignite your career? Gain the confidence to speak up? You’ve come to the right place. Since 1924, Toastmasters International has helped more than 4 million people just like you, from around the world, become more confident speakers and leaders. Toastmasters International is a world leader in communication and leadership development, with more than 270,000 members in over 13,000 clubs in 116 countries. This network of clubs and their learn-by-doing programme are sure to help you improve. Toastmasters will give you the skills and confidence you need to express yourself effectively in any situation. Whether you are a professional, student, stay-at-home parent or retired, Toastmasters is the most efficient, enjoyable and affordable way of gaining great communication skills. You'll learn how to: Formulate and express your ideas effectively, be more persuasive and confident when giving presentations, improve your one-on-one dealings with others Don't delay! Become the speaker and leader you want to be. Confident, charismatic leaders weren't born that way. As you progress in Toastmasters, you'll get to practice your skills by organising and conducting meetings and motivating others to help you. Become a better negotiator. Gain trust. Inspire your team. We are currently meeting online. Get the link by asking at contactusform-8517@toastmastersclubs.org

Due to the pandemic, please reach us out first before you go to the park to find us. Thanks. Meanwhile, you are encouraged to learn the meditation and read books through the Internet. https://en.falundafa.org/ Falun Dafa has five gentle, easy-to-learn exercises, one of which is a meditation. All Falun Dafa activities are free of charge.

You are warmly invited to join us in these ancient and health promoting breathing and slow moving exercises. Cultivate mental focus, relax and expand your breath, build leg strength and balance, coordinate your movement with awareness of your feeling state, circulate your vital energy. Beginners: learn qi gong for the first time. Seasoned practitioners: further cultivate, share and refine your energy. This wonderful class is a community wellness offering from my Acupuncture office. It is my joy to share this fun, health building practice with you. Who: Anyone interested in practicing moving meditation, No prior experience required. Anyone can learn. When: Tuesdays 8am ~ 1 hr (temporarily meeting at 7:45am) Where: Zoom and in person at Bill Botts Park after quarantine is lifted. Zoom Registration Info: Step 1) go to this link to sign up and register: https://us02web.zoom.us/meeting/register/vpcocOCsqTwtwuL7ldcH1qJfBi69bQ3ZRQ Step 2) Once registered Zoom will send you a link to be able to join the class- this is what you then use to link to our Tuesday 8am qi gong class. (Meeting ID: 335-794-777) (Password: 812389) Notes: You will need a simple space for standing practices- you should be able to freely move your arms and legs. Via Zoom only if RAINING, no outdoors group class with rain. PAYMENT: This class is currently donation basis only to offset meet up and organizational costs. ~ please do not let lack of funds deter you from participating. If you wish to make a donation for your class you can find me at: Venmo: Star-Star Paypal: starurmston@mac.com PRE-REQUISITES: must be able to stand for 1 hour, no other coursework is required CAUTIONS: This class is for fun, health building purposes. Please always listen to your own body- and respect any injuries, limitations, or pain signals you have. Instructions given are guidelines only. please ask for help if you have pain or injuries, and need modifications. When in doubt for your own body, go with the spirit of the exercise: which is to awaken, circulate your aliveness and breathe..... you cannot harm yourself breathing, so please exercise common sense and adapt exercises for your own body and unique needs that day. We cannot be liable for any instructions or recommendations given or injuries sustained. Keep in mind you are participating freely and this class is to simply share in fun morning awakening. MeetUp Group Background: I am a Culver City local, acupuncturist and owner of Gentle Way Acupuncture, Star Urmston LAc. I have a deep love for the sweetness of the Culver City Area, as well as the ancient art of qi gong.... so why not combine the two? Ever heard of Tai Qi? Well, Qi Gong is very similar. It is breathing and moving practice rooted in the ancient wisdom of the Martial Arts and Taoist - Chinese Medicine. It is a way of refining and cultivating oneself and, most of all, enjoying the incredible beauty of the present moment. The purpose of this group is to share basic qi gong exercises in a natural setting, as is traditional. You are invited to gather with us in the park and enjoy waking up and cultivating your energy. I will provide qi gong instruction in a playful, free form way to connect to the energy within and all around us. I will also give traditionally rooted instruction in the wonderful and foundational qi gong practice called "The Ten Pieces of Silk," and advanced Meridian Cleanse Exercises. This is a superb daily practice for working with basic health promoting breathing and moving exercises. Hope to see you here : ). Warmly, -Star Urmston LAc

THESE GROUP MEDITATIONS TAKE PLACE ON ZOOM PLEASE VISIT www.themeditationcafe.nl FOR DETAILS OF HOW TO JOIN The Meditation Cafe offers free online meditations morning and evening. These live meditations will be a simple way for us to connect and practise together. There will be a short bit of guidance into the practice (in English) but mainly we sit in silence with our own meditation. Everyone is welcome, whatever your experience. If you haven't meditated before please contact us and we can find a time to introduce you to the basics of the practice. We hope we can help you to integrate a little bit of meditation into your daily routine.

CORONA VIRUS UPDATE: This workshop will now be taking place via Zoom. Please phone Clive at 510-508-5149 or email him at clive@matsonpoet.com for more information on the workshops. He'll answer your questions, ask a few of his own and give directions. And perhaps give you an exercise to get you up to speed. Take advantage of social isolation by focusing on creative endeavors! These workshops are a wonderful way to stay inspired and connected from the safety of your home. If you're curious about writing, now is the time to join our workshops. We have openings in two groups, one meeting Wednesday evenings 6:30 to 9:30 pm and the other Friday mornings 10 am to 1 pm. Until this pandemic passes we will be meeting via Zoom. You are invited to come to a meeting, for free, and find out how well it works for you. These groups have been meeting for forty years. We combine insights from Dorothea Brandt's Becoming a Writer (1934) and Peter Elbow's Writing Without Teachers (1973). We use inspired guidance from Diane di Prima's "Rant" from Pieces of a Song (2001), which proposes that we, each of us, come into this world with our own cosmology. This cosmology is a birthright and needs no alteration. Our writer's journey involves finding our view of the world, giving it respect, developing it, and expressing it in its own terms. Much inspired writing comes from these workshops. Many writers have opened doors into huge arenas of vivid stories, poems, essays, and novels they had no idea exist. Many of our writers have become published, including an American Book Award winner. Why do these groups work? Because we embrace the creative unconscious as the source of our inspiration, in accordance with Carl Jung's vision. And we give it simple appreciation. In these groups your first drafts, even very rough drafts, are read as portals into vivid, energetic writing. Our job is to help you go through the portals and gain confidence that you are the right person to do this - to delve into your own creativity. Your unique way is the way that's best for your material. Clive began his writing career among the Beat Generation in 1960s New York City, mentored by Allen Ginsberg, John Wieners and Diane Di Prima, who published his first book, Mainline to the Heart. Clive’s foundation in Modernism, and his MFA from Columbia University, have supported a 40+ year career as one of the premier creative writing teachers that is unrivalled. He is among the last writers who lived the experience of the culmination of Modernism and will bring that experience to the workshops. You will be the creator as Clive elicits your response to the prompts that will unleash your own writer’s muse. And you will get feedback and advice with far more understanding and support than is usual in writing classes. As one participant has written, "Thank you, Clive, for creating and holding the sacred space where decomposition of creative self-doubt can occur, and up-lifting, cultivation and refinement of one’s voice can rise up." Honoring the Source of Creativity, Clive Matson Author of Let The Crazy Child Write! (1998)

Sundays with Amit 8:00am - 8:45am * Always Free - "Morning Meditation" Each Sunday at 8:00 am, Enjoy a morning meditation with guided meditation and techniques to silence your mind. with Meditation Instructor Amit Bhutani For more sessions like this please subscribe to [metitateupstate calendar](https://calendar.google.com/calendar/ical/meditateupstate%40gmail.com/public/basic.ics) Venue: Zoom Meeting ID: 438 787 3386 Password: 108 Join link: [https://zoom.us/j/4387873386](https://zoom.us/j/4387873386) (Password: 108) Register for this, and all MeditateUpstate classes at: [https://meditateupstate.com/class-registration/](https://meditateupstate.com/class-registration/) For more information, or to RSVP: info@[meditateupstate.com](http://meditateupstate.com) 518.428.4692 for help using the Zoom Platform, please visit: [https://meditateupstate.com/zoomguidelines/](https://meditateupstate.com/zoomguidelines/)  Organizer: meditateupstate@[gmail.com](http://gmail.com) meditateupstate@[gmail.com](http://gmail.com)

Looking for some company on Wednesdays? Join us! Why? Because who doesn't love a 'weekend feel' on a Wednesday. 🤷‍♀️ Christina (not an instructor, just an artist) will be working on some of her creations and you can come keep her company. Do some of your own art, sit and have a cuppa, or work on some other project. The purpose of this MeetUp is.... just because! Feel free to drop in any time for however long in between 10am and 12pm. (Even if you need to get away from your boss for five minutes or change the current screen that you are looking at that is driving you mental, drop by and say hi! 😜) Passcode: Welcome . . . 𝐓𝐇𝐈𝐒 𝐆𝐑𝐎𝐔𝐏 Welcome to our group! We are a bunch of Melbourne friends who decided to open up our circle to some new awesome people. We have a broad range of interests and will post some of our events here so you can come and join us. Join our Facebook Community here: https://www.facebook.com/groups/goodexperiencesgreatpeoplemelbourne 𝐂𝐡𝐫𝐢𝐬𝐭𝐢𝐧𝐚 (𝐇𝐨𝐬𝐭) - 𝑇ℎ𝑒 𝑙𝑜𝑣𝑒𝑙𝑦 𝐶ℎ𝑟𝑖𝑠𝑡𝑖𝑛𝑎 𝑖𝑠 𝑝𝑎𝑠𝑠𝑖𝑜𝑛𝑎𝑡𝑒 𝑎𝑏𝑜𝑢𝑡 𝑚𝑒𝑒𝑡𝑖𝑛𝑔 𝑝𝑒𝑜𝑝𝑙𝑒 𝑎𝑛𝑑 𝑐𝑟𝑒𝑎𝑡𝑖𝑛𝑔 𝑐𝑎𝑟𝑖𝑛𝑔 𝑟𝑒𝑙𝑎𝑡𝑖𝑜𝑛𝑠ℎ𝑖𝑝𝑠. 𝑆ℎ𝑒 𝑟𝑎𝑑𝑖𝑎𝑡𝑒𝑠 𝑝𝑜𝑠𝑖𝑡𝑖𝑣𝑖𝑡𝑦 𝑎𝑛𝑑 𝑎𝑙𝑤𝑎𝑦𝑠 ℎ𝑎𝑠 𝑎 𝑠𝑚𝑖𝑙𝑒 𝑡𝑜 𝑠ℎ𝑎𝑟𝑒. 𝑆ℎ𝑒 𝑖𝑠 𝑐𝑟𝑒𝑎𝑡𝑖𝑣𝑒 𝑤𝑖𝑡ℎ ℎ𝑒𝑟 𝑎𝑟𝑡𝑤𝑜𝑟𝑘 𝑎𝑛𝑑 𝑛𝑒𝑣𝑒𝑟 𝑚𝑖𝑠𝑠𝑒𝑠 𝑎𝑛 𝑜𝑝𝑝𝑜𝑟𝑡𝑢𝑛𝑖𝑡𝑦 𝑡𝑜 𝑒𝑛𝑐𝑜𝑢𝑟𝑎𝑔𝑒 𝑡ℎ𝑜𝑠𝑒 𝑎𝑟𝑜𝑢𝑛𝑑 ℎ𝑒𝑟. 𝑆ℎ𝑒 𝑗𝑜𝑖𝑛𝑒𝑑 𝑡ℎ𝑒 𝑚𝑒𝑒𝑡 𝑢𝑝 𝑎𝑠 𝑎 𝑟𝑒𝑔𝑢𝑙𝑎𝑟 𝑎𝑡𝑡𝑒𝑛𝑑𝑒𝑒 𝑎𝑛𝑑 ℎ𝑎𝑠 𝑠𝑖𝑛𝑐𝑒 𝑡𝑎𝑘𝑒𝑛 𝑜𝑛 𝑡ℎ𝑒 𝑟𝑜𝑙𝑒 𝑎𝑠 𝑎 ℎ𝑜𝑠𝑡 𝑏𝑒𝑐𝑎𝑢𝑠𝑒 𝑠ℎ𝑒 𝑤𝑎𝑛𝑡𝑒𝑑 𝑡𝑜 𝑐𝑟𝑒𝑎𝑡𝑒 𝑎 𝑐𝑎𝑠𝑢𝑎𝑙 𝑠𝑝𝑎𝑐𝑒 𝑓𝑜𝑟 𝑝𝑒𝑜𝑝𝑙𝑒 𝑡𝑜 𝑠ℎ𝑜𝑤 𝑢𝑝 𝑎𝑛𝑑 𝑤𝑜𝑟𝑘 𝑜𝑛 𝑡ℎ𝑒𝑖𝑟 𝑝𝑟𝑜𝑗𝑒𝑐𝑡𝑠, 𝑤ℎ𝑎𝑡𝑒𝑣𝑒𝑟 𝑖𝑡 𝑚𝑎𝑦 𝑏𝑒. 𝑆ℎ𝑒 𝑙𝑜𝑣𝑒𝑠 𝑎𝑙𝑙 𝑘𝑖𝑛𝑑𝑠 𝑜𝑓 𝑚𝑢𝑠𝑖𝑐 (𝑎𝑙𝑡ℎ𝑜𝑢𝑔ℎ 𝑑𝑜𝑒𝑠𝑛'𝑡 𝑝𝑙𝑎𝑦 𝑎𝑛𝑦 𝑖𝑛𝑠𝑡𝑟𝑢𝑚𝑒𝑛𝑡 𝑎𝑛𝑑 𝑤𝑜𝑢𝑙𝑑 ℎ𝑎𝑝𝑝𝑖𝑙𝑦 𝑖𝑛𝑣𝑖𝑡𝑒 𝑦𝑜𝑢 𝑡𝑜 𝑐𝑜𝑚𝑒 𝑠𝑒𝑟𝑒𝑛𝑎𝑑𝑒 𝑡ℎ𝑒 𝑒𝑣𝑒𝑛𝑡), 𝑙𝑜𝑣𝑒𝑠 𝑎𝑛𝑖𝑚𝑎𝑙𝑠, 𝑎𝑛𝑑 𝑒𝑛𝑗𝑜𝑦𝑠 𝑏𝑒𝑖𝑛𝑔 𝑖𝑛 𝑛𝑎𝑡𝑢𝑟𝑒. Go to our Group Page to learn more about our other hosts . . . 𝐆𝐫𝐨𝐮𝐩 𝐠𝐮𝐢𝐝𝐞𝐥𝐢𝐧𝐞𝐬: • Let's keep things respectful. Our group has a diverse range of members and we get along great! This is because we accept one another, avoid insensitive comments, try to keep swearing to a minimum, and steer clear of gossip and mindless venting. • Please be punctual. Our hosts will check the Meetup page and post their location upon arrival before redirecting their attention to the people present. If you are late (more than 5 min), don’t expect to be able to reach them as they may not check their phone. Please allow enough time for travel and parking. (On that note, we don't organise carpooling because of various liability issues.) • If you say you're going to come, then please actually come. Many of our events end up waitlisted so if you claim a spot and don't show up, then someone else might miss out. Attendees who don't show up (or cancel their RSVP within 12 hours of the event) will be flagged as "no-shows". Repeat "no-showers" will be banned from the group to make space for more reliable attendees. • We want to keep all our members safe and healthy so if you are unwell, then please stay home. If you need to cancel within the 12 hour "no show" window, please send a courtesy message to the event host. • Please don't come if you are just looking to hit people up for your own agenda. Our members are so much more than followers for your Instagram account, customers for your Herbalife business, or people for your Forex empire. In our community, we are about adding value to one another. If you are just coming with a self-serving agenda, then we aren't your crowd. • And finally, this isn't a great group for people who like wallowing in life's problems. We choose positivity and gratitude, so bring some with you!

Let's grab some coffee/food and share a morning chat! The East Market has an ample parking lot and outdoor and indoor seating. Grab a cup of coffee from Winston's Coffee & Waffles or on your way to East Market and meet us on the second floor - table behind or east of the elevator. Per what this group is about: "Everyone is welcome! International transplants to Columbus who want to improve language skills, Columbus residents who want to discuss international travel and culture, and anyone who enjoys getting together for good conversations."

Early-bird coffee and conversation at [Grandview Grind](https://www.facebook.com/profile.php?id=100063534163841)!

**Let’s catch up and take an afternoon break.** **Grab a coffee or snack and let’s chit chat! Gayle and I will bring adult coloring books and/or a simple craft if you’d like to unwind and relax.😊**

Let’s meet Saturday morning for coffee and a treat. La Chatelaine French Bakery & Bistro in Worthington, Ohio, is a family-owned, authentic French restaurant and bakery located at 627 High St. Established in 1992, it offers scratch-made French pastries, breads, and classic bistro dining for breakfast, lunch, and dinner in a rustic, Parisian-style setting.