How is the year going by so fast? April is fast approaching with the spring break vacations and the Easter season. Want to create an Easter celebration this spring but looking for an easy one? We have you covered!

Host an Egg Hunt

This is a fun and easy one! Ask in your local military or Buy Nothing pages to see if anyone has plastic eggs up for grabs. Gather the plastic eggs and prepare them for filling.

The filling can be as simple as stickers, tattoos, or favorite snacks. Get the bulk box of your kid’s favorite fruit snacks or bunny-shaped crackers.

Make it a family event by gathering everyone together to fill the eggs. Or make it a neighborhood party, and everyone brings their favorite filling to stuff the eggs.

Set up a date for your friends, military unit, or neighborhood for the egg hunt. This is fun for everyone. The kids enjoy seeking and finding the eggs and then have a blast finding out what is in each egg.

It doesn’t take a lot of effort, and it is a hit for kids of all ages. If you have a lot of participants, check out a park near you.

Easter Activity Party

Looking for some fun and easy activities for a spring gathering?

Try finger-knitting bunnies! All you need is some chunky yarn and your own fingers. There are basic patterns on YouTube and online to help you design the bunny. The idea is that you wrap the yarn around your fingers, so the bunny is sitting and tuck all loose threads into the pattern.

Bunny tubes: Have some old toilet paper rolls lying around at home? Everyone can paint or color their tubes, add ears on top made from thick paper and design a face on the bunny.

Handprint lamb: This is a fun one and is great for gifts for family members. Paint the palm of the child and put the handprint on the paper. Position the paper, so the finger portion is pointing down. Cover the palm of the pain once dry with cotton balls (the wool of the lamb) and put an eye on the thumb. Viola! A fun craft and keepsake.

Handprint and footprint Chick: This one has made the rounds on Pinterest and is still a hit. Cut constriction paper into an egg shape. Cut out hair and put it on the top portion of the egg. Draw on or place on eggs and a beak. On another piece of paper, place painted handprints and footprints. You will only need the top portion of the foot and toes for the chick. Once the handprints are dry, cut out the handprints and the top portion of the foot for the hands and feet of the chick!  This is another fun craft and keepsake.

Marbled Eggs:  Onto cut-out eggs, place shaving cream mixed with dye. Smear the mixture all over the egg papers and let dry. This will leave a marble like the pattern of dye and color. Make a banner of the eggs for the wall or entryway.

Egg Carton Bunnies: Cut out the individual sections of the egg carton. Paint two in a favorite color and put one on top of the other, with the wider portions touching. This creates an egg pattern. Color on the bunny face and add ears. Each kid can personalize these to whatever look or pattern they like. Fill them with candies or treats and you have paper bunny eggs!

Easter Egg Coloring Party

This is a bit of a messy one, but it’s always a hit. Egg dye is cheap; one box will dye more than just eggs. Make it a gathering with neighbors or friends. Have friends bring a few eggs for their kids to dye. Target, Walmart, and the exchange carry egg dyeing kits for ease. Check out kits with stickers for the layering of designs.

Are egg prices too high to color these eggs? Craft stores often have wooden eggs in bulk packs for cheaper prices. Check out “blackboard” eggs in stores like Target – these eggs can be colored with chalk, erased, and colored on again.  Or do one real egg and one egg carton bunny from above – they are still eggs, just a bit creative.

Want to get creative? Instead of dye, put on temporary tattoos. You can even dye the eggs after the tattoos, which is a fun addition.

Easy Easter Chocolates

One of our favorite Easter treats is bird’s nest. It’s a fun, quintessential Easter treat. Mix chocolate and peanut butter with chow mein noodles. Make sure they are covered with the chocolate-peanut butter goodness and shape into bird’s nest shapes and let dry. That’s it – no baking. Once dry, top with jellybeans or egg-shaped chocolate candies – anything that looks like eggs.

Simple Easter Meal

The main: This can be as easy as heating up a pre-cooked ham or turkey. It doesn’t have to be difficult. If the spring season brings warm weather near you, consider using the grill for the main. Marinate chicken or beef and grill them. It is a quick and tasty main dish.

Veggies are easy sides. Get some fresh green beans and saute them in garlic and butter. Going dairy free? Use olive oil!  Roast Brussel sprouts in the oven – add in your favorites or cranberries, almonds, or bacon to add layers of texture and flavor to the sprouts. Don’t forget potatoes – sweet potatoes and russet potatoes bake well and are fun and easy sides for the easter meal.  Potatoes can be cooked in the microwave if you don’t have an oven or are looking for a quick side.

Don’t forget a fruit side. Why not enjoy a classic combo of fruit and Jell-O? This does take a few hours to set, so it is not a quick side, but it is very easy to mix the gelatin and put them in the mold while adding in some fruit – fresh or canned.

Dessert can be as simple as picking something up from the Commissary bakery. Or enjoy the treat of the simple Easter birds’ nests.

What are your favorite treats or activities for a spring or Easter celebration?

Military life is normally stressful – long hours, deployments, separations, frequent moves, long phone calls to change health care locations to find new doctors, and dentists, enroll in school, find new jobs, etc. Add in the mix of the pandemic over the last three years and maintaining the same military operation tempo and moves throughout it, and there is a higher stress level for these families.

Finding mental health support and resources is thankfully a simpler process for TRICARE Prime and Select members. No referral is needed to receive mental health support unless you are an active-duty service member. An active-duty service member can see outpatient mental health services without a referral or pre-authorization as long as it is within the Military Treatment Facility. An active-duty service member does need a referral from their primary care provider to see mental health services outside of the Military Treatment Facility (MTF) but within the TRICARE network.

TRICARE does cover individual, family, and group psychotherapy or counseling.

TRICARE does not cover marriage counseling; however, Family Advocacy and some Military Family Life Counselors (MFLC) may be licensed for this and can provide this resource if needed. The military chaplain of the preferred religion can also provide marriage counseling.

Doctor on Demand is a telehealth service available for all TRICARE patients. Doctor On Demand’s Behavioral Health Care providers generally has appointments within a few days of appointment request. The hours are not confined to Monday through Friday business hours, so there is wider availability for care. TRICARE Prime patients should not pay any fee. TRICARE Select patients may have a co-pay. TRICARE West patients should utilize this link, and TRICARE East patients should utilize this link.

Telemynd is available for all TRICARE patients. TRICARE has partnered with Telemynd. The service increases access to psychiatrists, psychiatric nurse practitioners, psychologists, and therapists all from your home. No referral is needed for active-duty family members or retirees. All sessions are done virtually, and there are no limits or maxim sessions per calendar region. Be sure to click the appropriate link for the west or east regions.

HealthLinkNow is only available in California, Nevada, Texas and Washington at the time of this writing. It is a virtual service offering behavioral healthcare including individual therapy and medication management. They offer couples therapy and may be covered by TRICARE as long as it is listed as marriage counseling.

Psych Connect is available in Arizona only at the time of this writing. It is a virtual service matching you with Counselors or Psychiatric Nurse Practitioners. This service does not prescribe controlled substances, including benzodiazepines. There is a 24-48 hour turnover for scheduling appointments. Because this service is only for patients in Arizona, you must be TRICARE West or Retiree living in the state.

TRICARE for Life beneficiaries have Medicare as the primary medical insurance, so utilize Medicare benefits for any mental health or medical concerns.

If you or someone you know is experiencing an emergency, dial 911 or go to the nearest emergency room. The National Suicide and Crisis Lifeline is available 24 hours a day in English and Spanish and can be reached at the number 988.

Don’t go without the support you need. Share and use these services.

The Thunderbirds and Blue Angels Official 2023 Air Show Schedule is here! After returning to the air in 2022, they are wowing nationwide crowds.

These air shows have a lot to offer. Outdoor fun, gathering space, entertainment, and aerial skills. Military base air shows often come at the low cost of free, which make them even better!

Thunderbirds 2023 Air Show Schedule

The Thunderbirds will perform in 31 locations shows this season from March to November.

2023 Schedule:

March 18-19: NAS Point Mugu, CA

March 25-26: Tuscon, AZ

April 1-2: Homestead AFB, Miami, FL

April 15-16 and 22-23: Cocoa Beach, FL

April 29-30: Biloxi, MS

May 6-7: Hampton, VA

May 13-14: August, GA

May 20-21: Lake Charles, LA

May 24: Colorado Springs, Colorado

May 27-29: Jones Beach, Wantagh, NY

June 1: USAFA Graduation Flyover – Colorado

June 10-11: Ocean City, Maryland

June 17-18: Latrobe, PA

June 25-26: Davenport, IA

July 1-2: Traverse City, MI
July 15-16: Tacoma, WA

July 22-23 Dayton, OH

July 26: Cheyenne, WY

July 29-30: Sioux Falls, SD

August 12-13: Rochester, NY

August 16: Atlantic City, NJ

August 19-20: Chicago, IL

August 26-27: Boise, ID

September 2-4: Cleveland, OH

September 9-10: Mirabel, Canada

September 16-17: Owensboro, KY

September 23-24: Sacramento, CA

September 30 -October 1: Huntington Beach, California

October 7-8: Salinas, CA

October 14-15: Houston, TX

October 21-22: Little Rock, AR

October 28-29:  Sanford, Florida

November 4-5: Punta Gorda, FL

For more information on the USAF Thunderbirds, show locations and dates, visit their website at www.afthunderbirds.com. It is recommended to check their website and the location of the show for the most up to date information on scheduling.

Blue Angels 2023 Air Show Schedule

The Blue Angels have flown for over 75 years, and recently began flying the Boeing F/A-18 Super Hornet!  Check out the Blue Angels from March to April this year at a location near you. It will surely be worth the watch.

2023 Schedule:

March 11: NAF El Centro, CA

March 18-19: Naval Base Venture Air Show, NAS Point Mugu, CA

March 25-26: Barskdale AFB, LA

April 1: Lakeland, FL

April 15-16: NAS Key West

April 23-24: MCAS Beaufort, SC

April 30: Fort Lauderdale, Florida

May 6-7: Corpus Christi, TX

May 14-15: Scott AFB, IL

May 20-21: Seymour Johnson AFB, NC

May 24 and 26: US Naval Academy, Annapolis, MD

May 27-28: Long Pond, PA

June 10-11: Smyrna, TN

June 17-18: Columbus, OH

June 25-25: Montgomery, NY

July 1-2: Tinker AFB, OK

July 8: Pensacola Beach, Florida

July 16-17: Duluth, MN

July 22-23: Milwaukee, Wisconsin

August 5-6: Seattle, WA

August 12-13: Billings, MT

August 19-20: New Century, KS

August 26-27: Lincoln, NE

September 2 and September 4: Toronto, ON, Canada

September 16-17: NAS Oceana, VA

September 23-24: MCAS Miramar, CA

September 30: McMinnville, OR

October 1: McMinnville, OR

October 7-8: San Francisco, CA

October 14-15: Grand Junction, CO

October 21-22:  Jacksonville Beach, Florida

October 28-29: Greenfield, IN

November 3-4: NAS Pensacola, FL

For more information on the USNA Blue Angels, show locations, and dates, visit their website at www.blueangels.navy.mil. It is recommended to check their website and the show’s location for the most up-to-date scheduling information.

Pack up those noise-cancelling headphones, pack a picnic, and find an airshow near you!

The 2022 National Defense Authorization Act (NDAA) included an updated parental leave policy for the military. The NDAA, in part outlines the expected financial budget for the military and any policy changes for the military. The Department of Defense outlined the expansion of the Military Parental Leave Program (MPLP) in January of 2023.

Prior to this policy announcement, the parental leave policy for military members stated that birth mothers could receive six weeks of convalescent leave. The Air Force and Army allowed secondary caregivers, the non-birth parent, to receive three weeks of leave. In February of 2022, the Navy and Marine Corps expanded secondary caregiver parental leave from two weeks to three.

The expansion of this program includes active and reserve members who have given birth, adopted a child or had a child placed for adoption or long-term foster care with them. Birth parents, adoptive parents, and eligible foster parents can be granted up to 12 weeks of parental leave. This includes both parents and does not designate a primary or secondary caregiver. Any birth, fostering, or adoption that occurred after 27 December 2022 can utilize the new parental leave policy.

In addition, service members who were on maternity or caregiver leave when the policy when into effect on 27 December and had not used all of the leave may be able to utilize all twelve weeks. For example, a member on maternity leave with under six weeks used will transition to the new policy for a combined total of eighteen weeks of non-chargeable leave for parental leave.

The leave can be utilized by the birth parent and non-birth parents, as the parental leave policy applies to those with long-term foster, adoption from long-term foster, and adoption.

The question among military families as the policy was announced is how feasible this is. Military members have operational requirements. Pilots need flight hours; there are training requirements that continue across the military. Will these be maintained with three months off? The memorandum specifically addresses operations stating that “members will be afforded the opportunity to take full advantage of the MPLP consistent with their desires, operational requirements, and training workloads of their unit.” For those service members deployed, they can get an extension to take parental leave after their first year.

The statement further listed, “unit commanders must balance the needs of the unit with the needs of the member to maximize the opportunity to use parental leave.” This may mean that parental leave is not taken consecutively to balance the needs of the military with the military member; in fact, service members can take the leave in up to 12 increments.

This extended leave may help with finding childcare. The wait for childcare on base is monthslong for infant care, and while Military Child Care Aware helps with funding off-base childcare, it does not make space for infant care where there isn’t one. With primary and secondary caregivers covered under the new memorandum, dual military families may be able to care for their infant at home up to six months while waiting for childcare without using chargeable leave.

The full memorandum release from the Department of Defense can be found here.

Military life means deployments, field exercises, long hours, and unpredictable schedules, which translates to holidays spent differently than the commercials outline. There isn’t a cozy snuggle on the couch for a late-night movie because the service member has to pistol qual the next day. There isn’t a fancy dinner out because you are new to the area and don’t have trusted babysitters.

Valentine’s Day doesn’t have to be what social media paints it to be. In fact, it will be quite different for the military family, and that’s okay.

When Your Significant Other Is Gone

If your significant other is not available for the day or evening, plan something special to do alone. Have your eye on a new restaurant, and consider heading out to dinner solo. Or avoid the inflated restaurant prices and create a relaxing day at home – perhaps with tea and treats, an at-home spa day with masks and foot soaks, or the ultimate movie marathon. Is something special in town, like a sports game or concert – there are no rules to say you can’t go out and enjoy it – it’s hard to be lonely when thousands of screaming fans surround you. Make a day date by heading out to a museum of interest or volunteering at local hospitals, homeless shelters, or soup kitchens. There is so much to do, and being alone doesn’t have to mean not going out and exploring.

Don’t want to go it alone? Make it a friend date? Chances are you aren’t the only one solo if your unit is deployed or on an exercise. Plan an outing that everyone can enjoy. Perhaps a game night at someone’s house or going out for karaoke or an escape room. Or maybe enjoy a spa day together with friends.

Plan a family date. Use family memberships to head to a museum in the area or park to celebrate the holiday together. Maybe splurge on a nearby theme park. While romantic love is what is shown in the commercials for the holiday, it doesn’t mean that the day is only about that – celebrate your family’s love by spending time together and building memories.

Don’t Be Afraid To Try Something New

Maybe there is an episode of a television show you have been saving to watch or a project you haven’t had the time to do. Use the holiday as a day to start it! Sign up for a class at the local community college for something you have always wanted to try – dance or ceramics, or computer coding. Use Valentine’s Day as the day to explore, and enjoy something new.

Don’t Forget Virtual Connections

Maybe your significant other military member is in a location with an internet connection, so why not schedule a virtual meet-up? If your service member isn’t available, schedule a meet-up with a friend who may not be stationed at your current duty station. It may be over breakfast in one location and dinner in the other, but it is time spent together.

Your frustrations with celebrating a holiday without your service member are valid, but that doesn’t mean you can’t celebrate the day. Do not feel guilty for doing something new with friends or family or even solo.

A unique side of military life is deployments. There is a lot of stress leading up to a deployment. Field exercises, floats, preparations, and separations. After that departure, back at home, a new journey begins. Sleep routines are interrupted. Especially if you are used to sleeping with your partner. If you are experiencing deployment and dealing with the emotions that are leading to disrupted sleep, try these solutions.

Create a new routine. Creating a new sleep routine does not replace or remove your partner; it creates a new predictable pattern. If you create a new routine in the hours before bed, eventually, your body and mind will be relaxed and prepared for sleep at the same time every night.

Anxiety

Anxiety is a repetitive emotion during deployment. Well-meaning family members send an article on every incident in the country or with any military ship, asking about the family member. It leads to being on edge and can disrupt sleep. The anxiety leads to restlessness. Take the focus off the anxiety by focusing on relaxing just prior to bed. Take a warm bath and avoid electronics two hours before bed. This allows for a shift in focus prior to bed. Add a weighted blanket and a sound machine at bedtime. These tools can combat anxiety preventing restful sleep.

Loneliness

When you are used to sleeping with someone else in the bed, and the loneliness makes it difficult to sleep, try adding a pillow to that person’s side of the bed or sleeping with a body pillow. Roll up a blanket on that side of the bed to add to the weight of the bed. Some military spouses shared that they put their spouse’s t-shirt on a pillow or a stuffed animal and slept with that to have the comforting smell of their spouse, all while being able to cuddle, allowing them to sleep.  If children are comforted by dolls with their parent’s pictures on them, it makes sense that adults are comforted by these things as well.

Restlessness

When feeling restless and unsettled, the Sleep Foundation recommends focusing on relaxing rather than sleep. This sleep method was utilized by military service members when deployed during World War II. First, work by relaxing the face and neck, and slowly focus on the body parts below – first the shoulders, arms, and hands, then the torso, legs, and feet. Visualizing a relaxing scene. If your relaxing scene is interrupted by worries or thoughts, don’t focus on them; instead, focus on repeating the phrase “don’t think,” and focusing on this helps to remain relaxed.

If you wake up in the middle of the night due to restlessness, try sipping on warm decaffeinated tea or milk. Do not turn on screens where blue light could signal your brain to turn on. Instead, focus on drinking the relaxing, warm liquid.

Fear

Coupled with anxiety, fear can rule the home and the mind during a deployment. The ideas of what could be happening “over there” and at home can prevent one from sleeping. To focus at home, consider a security camera or house alarm system to provide a sense of comfort and awareness. If you are on edge worrying about what could happen at home, setting an alarm allows for peace of mind.

Having a dog at home also eases the mind. It is a ready alarm and a friendly companion to combat fear.

Deployments are periods filled with anxiety, loneliness, restlessness, and fear. While these emotions are common and expected, they do not have to rule the sleep routine with the right tools and preparation.

The Scholarships for Military Children Program was created to recognize the contributions of military families to the readiness of the fighting force and to celebrate the role of the commissary in the military family community. Scholarships for Military Children Program is now open and accepting applications through February 15, 2023 for the 2023 school year.

For scholarship year 2023-24, Fisher House Foundation will award 500 scholarship grants of $2,000 each. The selection process will begin immediately following the application deadline of Feb. 15, at 11:59 p.m. PST

Funding for the program comes from commissary business partners and other contributions to Fisher House Foundation designated specifically for the scholarship programs.

“We thank the Defense Commissary Agency for partnering with us to provide scholarships to our youngest members of the military community,” said Ken Fisher, chairman and CEO of Fisher House Foundation. “We also appreciate the donors and supporters who value how important our military families are and support them through our scholarship program.”

Selection qualifications are straightforward. Requirements include completing the application; submission of the student’s official transcript indicating a minimum cumulative GPA of 3.0 or above on a 4.0 scale for high school applicants, or college transcript indicating a cumulative minimum GPA of 2.5 or above on a 4.0 scale for students already enrolled in college; and a 500-word essay. The subject of this year’s essay is listed at the militaryscholar.org website under “Scholarships for Military Children.”

Eligibility for the program is determined using the Defense Enrollment Eligibility Reporting System database. Applicants should ensure that they, as well as their sponsor, are enrolled in the DEERS database and have a current military dependent ID card. The applicant must also be planning to attend or already be attending an accredited college or university, full time, in the fall of 2023 or be enrolled in a program of studies designed to transfer directly into a four-year program.

Applicants who are awarded a full scholarship to attend a college or university or receive an appointment to one of the service academies or affiliated preparatory schools are not eligible to receive funds from this program. A full scholarship is usually defined as one that provides for payment of tuition, books, lab fees and other expenses. Get more information on the program and apply here.

All rules and requirements for the Scholarships for Military Children program, as well as links to frequently asked questions are available at militaryscholar.org.

Fisher House Foundation also has a free, easy to use custom scholarship search engine tailored to military families called “Scholarships for Service.” It’s available for both mobile devices and desktop computers at militaryscholar.org.

-DeCA-

The shorter days, longer dark hours, and colder temperatures lead to “winter blues.” Per the American Academy of Family Practice, about 10-20% percent of people may have mild winter blues, about 10 million people by the numbers.

The winter blues by definition, is the feeling of depression or deep unhappiness associated with the season of winter. The National Institute for Health calls this more of a feeling than a diagnosis.

Tips

1. Get More Light: Sit by a window throughout the day, so you are exposed to more daylight. If you are able, get out and walk as much as possible. If you have a long commute to work, consider taking a 20-minute walk during your lunch break to get some sunshine. This is especially important if you work in a building without windows. Light therapy is a treatment modality for more severe cases of winter blues called Seasonal Affective Disorder. The light is meant to replace the missed daytime hours experienced in the summer and fall days. While getting outside in the natural light will not replace all the missed sunlight hours, it will provide much-missed sunlight. Don’t forget your sunscreen when taking in your vitamin D.
2. Eat Healthy: While your body will crave carbohydrates when having symptoms of the winter blues, eating healthy and balanced meals, including fruit, vegetables, and fish, can help combat those sad feelings. Meal plan with healthy meals to avoid snacking on sugary treats that are abundant at the holidays. Eating sugary carbohydrates can lead to sugar spikes and drops, which can increase feelings of sadness. This doesn’t mean you cannot indulge at all, with everything in moderation.
3. Be active: Keeping up a regular activity schedule will help boost your energy and your mood through the mood-enhancing chemical of serotonin. The CDC recommends 30 minutes of exercise daily, for a total of 150 minutes a week. While this can feel like an overwhelming task with long work hours, a commute, and perhaps even parenting and the taxi cab life for activities. If breaking up the exercise into 15-minute increments in the morning and in the evening is more manageable, do it. Perhaps get in 15-20 minutes of cardio in the morning and 15-20 minutes of yoga in the evening to prepare for rest and relaxation before bed.
4. Get Outside: Changing your surroundings can change your mood. Bonus that getting outside during the day exposes you to more light and provides an opportunity for exercise.
5. Get Plenty of Sleep: Your circadian rhythm changes with the change in sunlight, but this doesn’t always equate to more sleep during the darker hours. Getting an appropriate amount of sleep improves mood lability and can combat the winter blues.

If your winter blues continue despite utilizing healthy eating, routine exercise, and getting plenty of sunshine, and the sadness begins to interfere with your activities of daily living; this may be Seasonal Affective Disorder or SAD. Seasonal affective disorder is a medical diagnosis and may require medical interventions like medication. Someone experiencing SAD does not necessarily require daily medication but beginning medication and/or therapy can help manage symptoms. Contact your primary care provider, or reach out to a mental health professional if your winter blues are affecting your daily life.

One of the top five New Years’ Resolutions every year is to lose weight. While I would recommend changing this to “Get Healthy” versus losing weight, it is understandable why this is on the list after a period of increase in heavy foods during the holiday season and colder temperatures leading to fewer outdoor activities. You don’t need to spend a lot of money on an exercise program or equipment; you can do exercises with your body weight on your time.

Yoga

Any carpeted place can be a place for yoga. Check YouTube for free yoga sessions and begin. It really is that simple. Sit cross-legged with your back straight and take deep breaths. Taking a moment of calm prior to any activity is important for mindfulness. Yoga isn’t just an exercise but also promotes mindfulness for stress management and encourages the maintenance and development of flexibility and strength.

Planks

This exercise can be escalated over time to ensure a continued challenge. Start with planks on knees initially and graduate to up on hands or down on elbows once up on toes. Add rocking up and down/side to side for more engagement of the core and shoulders.

Squats

Start with Sumo or regular squats. Over time, increase the depth and frequency of the squats. Add squat jumps once more attuned to squats. When jumping, make sure to land softly, slightly bending the knees to avoid jarring the knees.

Mountain Climbers

Add variety to the plank but lift one leg at a time to the chest. Start off slow, but increase over time the repetitions or time period doing this. It is a good cardio exercise if you maintain this for a period of time.

Shoulder Taps

Another addition to planks, stay in plank position and, while maintaining core strength, tap the opposite shoulder with the hand. Work on not rocking while doing this to increase core strength in addition to shoulder stability

Lunges

Not everyone’s favorite, but it can be mixed up in various ways. Take one step back to get both knees at 90 degrees. Then step together and take one step back with the other leg. If this is a new exercise, start slow but increase speed over time. Start with doing 10-20 on each leg and increase the number completed, or do it for 30-60 seconds at a time. Eventually, it won’t be as hard, and you will be looking for new ways to increase the difficulty.

Curtsy Lunge

Add an extra challenge to the lunge with the curtsy lunge. Instead of lunging with the leg straight back, the leg stepping back steps at a diagonal, and both knees lower into a “curtsy”. Add a hop at the top of the lunge for an extra challenge.

Bear Planks

 Maintaining a plank, but with the legs bent upward – not quite at a mountain climber, but in a “bear” position. Maintain this for 30 seconds, eventually for 60 seconds and longer. You can also hop back and forth from straight plank to bear plank to add variety to planks.

Burpee

It’s a whole-body workout. Begin standing shoulder-width apart, squat, then move to the plank by kicking your feet behind you. Do a push-up, and once completed, jump your legs up to a squat position to jump straight up with arms overhead. Do as many of these as possible in one minute and rest for 20-30 seconds. It will get your heart rate up as well as engage your core.

Burpee with Mountain climber

Needing more of a challenge? Add a mountain climber when in plank position during the burpee.

Stay budget-friendly without adding expenses after the holidays. Bonus that you are not adding literal weight to your moving load with these exercises to keep you healthy.

It’s the Final Countdown!

A New Year for a military member looks a little bit different, especially on a PCS year. The traditional New Year’s Resolutions of a renewed exercise routine or drinking less caffeine may still be on the list, but there are other priorities for the moving military member. This is the list for those individuals.

It’s a new year; it’s a time to start preparing for the summer move cycle. Get your home ready, pack things, and move to the next destination. Where to start? Start in January; start early. It will lessen the stress during the moving season. It won’t abolish it, but it maybe more manageable.

January is for Beginning Decluttering

This can be done in a fashion that makes it easy to manage. The idea is to declutter and purge to start fresh with the next move.

Declutter by item type: books, clothes, kitchen tools, towels, kids’ games, clothing, etc.

Declutter by room – this one is easier to break down and manage because it compartmentalizes things.

Designate how you will declutter each type of room. Will it be on Thursdays or Sundays, or a week at a time? Starting early makes the task less daunting.

February is for Beginning Pantry and Freezer Clean Out

Beginning in January, analyze what is in the pantry. If there are any items that are hiding in the back or have fallen behind the pasta containers, now is the time to pull them out. Determine what is on hand, so it can be used in a timely fashion. This prevents food waste, and maximally utilizes your budget. Before you begin the moving-out meal roulette, use food items in the way you desire. The same goes for the freezer. Small things fall out and hide behind shelves. Find them before they spoil, leak, make a mess or have to be tossed out.

March is for Information Gathering

March is usually a time one can expect to have orders and be able to do the information gathering for the new duty station. About the job, find housing or secure a room, determine school ratings, and find doctors/dentists. While it is fun to plan and research the possibilities, once hard orders are in hand, March is the time for concrete searching.

April is for Moving Cleaning, not just Spring Cleaning

The deep cleaning that occurs with moving is a lot of work. While hiring a cleaner can be helpful, it can be an added expense during a costly moving period. Begin doing deep cleaning in January. Clean the fridge and freezer. Turn the oven on to cleaning mode. Steam clean carpets. Scrub the baseboards of the floors, the most forgotten areas. Make a list of what needs to be done and do it one step at a time.

May is for Packing

While the government can provide a moving company for you, you have the option for a Personally Procured Move (PPM, formerly DITY), or you can pre-pack boxes to assist with the organizing of your items. Pack sentimental items, ensure family china or jewelry is packed securely, and pull out any items that you wish.

June is the Big Push

With a summer move on the horizon, June is for all the last-minute things. One more decluttering round for the house. A once-over clean goes much faster because you have done the deep cleaning. The cupboards should be bare now that you have slowly been working on them.