Hi everyone! Michael Gortenburg here! Over the course of my career, I have always put focus on how to make housing more energy-efficient and environmentally friendly.
In 2022, it is easier to make environmentally-friendly changes to your home that will save energy and money. If you dread getting your electric or gas invoice every month, here are a few upgrades you can make to help shrink your bill.
Solar Panels
If you are looking for a new way to power your home, consider installing solar panels on the roof of your house. Solar panels convert sunlight and heat into energy and reduce your reliance on the more traditional power grid. You can use the energy directly or store it for later use. While this option can be a bit costly, it is a long-term investment in using a renewable and sustainable resource that will save you considerable money down the line.
LED Lights
LED lights are the most energy-efficient bulbs on the market, so you can have incandescent lighting without the environmental impact. Unlike halogen or CFL bulbs, LED bulbs don’t radiate as much heat. They don’t emit UV rays or contain any toxic materials like mercury. LEDs are also incredibly durable, some even lasting up to 20 years without going out, saving you money every year.
Smart Thermostat
Another must-have piece of green tech for your home is a smart thermostat. As summers get hotter and winters get colder, you may find yourself adjusting your thermostat more and more just to stay comfortable at home. Smart thermostats control the temperature for you, making sure that your home stays the perfect temperature regardless of if you need heat to keep warm or air conditioning to cool off.
Smart Power Strips
We are all familiar with the traditional power strip. You know, the ones that plug all of your cords into a single outlet? If you keep those strips on even when you aren’t using your devices, you might not be thinking about how much energy you’re still using by keeping them plugged in. If this sounds like you, consider switching to a smart power strip. This piece of tech uses a remote to turn off the device and save energy, money, and the environment.
Making your home environmentally friendly is an investment that shouldn’t break the bank. Adding green tech to your house is a simple way to live a more sustainable and energy-efficient life. Do you have any green tech in your home already? Let me know on social media!
View of town and port at the island Skopelos, northern Sporades, Greece
Hello! Michael Gortenburg here and greetings from Kansas City!
Throughout my life, I have been fortunate enough to travel around the world to visit some of the most spectacular countries and their noteworthy attractions. From the bustling streets of Tel Aviv to the beaches of Cuba, I’ve seen a lot beyond the borders of Kansas City.
One of my favorite trips was the one I took to Greece. Not only does the country have beautiful views, but Greece is rich in culture and history. If you find yourself going there anytime soon, here are a few places you should consider going to on your visit.
Cities and Islands
If you love seeing the remains of history and incredible art, Athens should be a no-brainer on your itinerary. Visit the Acropolis to see the most important landmark in the country and the New Acropolis Museum, which is the largest modern structure built so close to an ancient spot. The Acropolis is home to the remains of several ancient buildings including the Parthenon, the Old Temple of Athena, and the Theatre of Dionysus Eleutherius.
If you’re looking to let loose on vacation, look no further than Mykonos. Mykonos is a Greek Island known for its vibrant nightlife. You probably hear “Mykonos” and think of white buildings with beautiful blue accents, but it’s so much more than that. Whether you’re looking for wine tasting, a boat ride around the island, or nightclubs, you won’t be disappointed with what you can find there.
From ruins to islands, the sightseeing in Greece is second to none. The country has so many beautiful views that you can’t find here in the United States.
Food
Greece has a rich culture, history, and most importantly, cuisine. Using wheat, olive oil, and wine, in combination with other specialty vegetables and proteins, cheeses and herbs, Greek culinary traditions will blow you away. I would definitely recommend trying Greek Baklava, a layered dessert made from filo dough and filled with chopped nuts and sweetened with honey. The dish has taken a variety of forms throughout the Mediterranean and the Middle East, but there’s nothing quite like it in Greece, where they make it with 33 layers of dough.
If you like wine or olive oil, Greece is the perfect place to try both. Look for bountiful vineyards and groves for distinctly Greek wines and olive oil made from freshly picked olives. Did you know that Greek olive oil is considered to be a superfood? Studies have shown that it can reduce blood pressure and cholesterol, fight cancer, and so much more.
These are just a few things to enjoy on your next trip to Greece. It is so important for us to experience and immerse ourselves in other cultures, and expand what we know about history, food, and people. Travelling is good for the soul and I wish you the best of luck as you explore the world.
Do you have any travel tips for Greece? Let me know in the comments below!
As many of you know, I take pride in my Jewish heritage. The values of Judaism have always guided me in my personal and work life and today I wanted to talk about one of the most important values: Tikkun Olam.
Tikkun is most often translated to “repair,” but it can also be used to mean improve, fix, or prepare, among other definitions. Olam in modern Hebrew has come to mean “the world.” So Tikkun Olam is a concept that means “repair the world.”
In Jewish teachings, it is any activity that makes the world a better place, and everything we do is an opportunity to fulfill this task. Whether we are fixing what is broken in the world or improving something that already does some good. It’s a key theme in Jewish tradition, and in the stories, we pass down through the generations. Whether it’s donations to those who need it most or days of community service, we can all do little things to make the world a better place for everyone.
I want to encourage everyone to take some time out of their week to make the world a better place, to repair the world bit by bit. There are opportunities everywhere and all we have to do is take them. As a matter of fact, here in Kansas City, there are many organizations that you can volunteer with to take part in Tikkun Olam. Here are a few recommendations for places to start.
Volunteer KC, Inc.
Volunteer KC works to support nonprofit organizations and homeless outreach groups by providing volunteers and donations to those who need it most. In 2020, their volunteers spent 1,830 hours putting together food boxes, donations, and resources that totaled $482,000. That is an incredible impact on the local community, especially at the start of the COVID-19 pandemic. If you are interested in volunteering with them, visit https://www.volunteerkc.com/volunteer to learn more.
NourishKC
Nourish KC works to ensure that everyone has access to hot, fresh, and nutritious meals. They have three different programs: Kansas City Community Kitchen (KCCK), Food Rescue, and Culinary Training. They envision a community where all people have equal access to healthy food. During the height of the pandemic, the KCCK served nearly 88,000 free meals to anyone that came to their door. NourishKC’s volunteer program offers two shifts every weekday and some weekend opportunities. To learn more, visit their website here.
Wayside Waifs
This is the perfect place to volunteer for anyone who loves working with animals. Wayside Waifs is committed to finding the perfect home for adoptable pets and is the largest pet adoption campus in the area. Whether you like dog walking, community education and events, or working in the vet clinic, Wayside Waifs has opportunities in nearly every area of the shelter. For more information on volunteering your time, click here.
These are just a few places where you can spend your time embracing Tikkun Olam in the local Kansas City community. Tikkun Olam isn’t difficult, but we must commit to making it a part of our everyday lives.
I think author Krista Tippett said it best, “It insists that each one of us, flawed and inadequate as we may feel, has exactly what is needed to help repair the world that we can see and touch.”
A Sunny day on a highway with a 2019 McLaren GT Super Car
Hello everyone! Michael Gortenburg here.
I have always had a passion for cars. As I mentioned in my previous blog, I love iconic cars from the 1950s and the feel of a vehicle that time has made a recognizable classic. I’ve always been fascinated by the freedom and excitement you can only get from an automobile. Whenever I see an exotic or a vintage car, it’s because something about that car’s soul speaks to me. Each car provides a unique experience, like an old memory that I can recall instantly.
Recently, I’ve been paying attention to the ever-competitive world of hypercars. Not because I plan to buy one, definitely not, but because I enjoy watching the competition unfold among the five or six manufacturers who are competing for the wallets of a very limited and selective group of people. There are plenty of wealthy people in the world, but not many who are willing to pay over $1 million for a method of transportation.
These are just my thoughts on the latest and greatest in the car world and I hope you enjoy it! Let’s start off with a brand that everyone is paying attention to right now: McLaren.
McLaren has been putting out incredible cars for years, and many people consider the McLaren F1 to be the greatest automobile ever built. It seems like more and more people are agreeing with that sentiment, as they are currently fetching somewhere in the neighborhood of $20 million at auction. Is a car ever worth $20 million? I guess it is if there is nothing else quite like it on the road.
The F1 is unique in that it has no fancy electronics, no tricks. It is a pure machine made to go fast and nothing else. The driver’s seat is centered in the middle of the car, with two passenger seats on either side. They say the feeling of driving one is like piloting a fighter jet.
While very few people will get to experience the McLaren F1 themselves, there are plenty of other McLaren models that will give you a similar sensation. We’ll leave out the Mercedes SLR because that was really more of a GT car, not a pure performance machine, in my book. Besides, there are plenty of others to choose from.
Right now, the McLaren lineup consists of twelve different models, which is an astronomical number for a hypercar manufacturer, to be honest. They include the 620R, the 540C, the 570C, the 570S and the GT, the 600LT/600LT Spider, the McLaren GT, the 720S and the 765, the Senna, the Elva, the Speedtail, the Artura, and a few other versions of these for racetrack use.
Is that too many? A lot of people are saying that, yes, McLaren is diluting itself by making so many variations. What is special about a McLaren if you have so many different versions of them floating around, right? Well, I happen to disagree.
What I like so much about McLaren is that it is not as obsessed with status as some of the other brands that are out there. To that end, the cars tend to be a bit less flashy (with some definite exceptions) and less recognizable than say a Ferrari or a Lamborghini. The people who buy McLarens are more interested in an incredible driving experience than rolling up to a fancy restaurant and attracting attention.
That’s why it makes sense for the company to have so many models. They are giving drivers the ability to select exactly what suits them. They can provide an extreme hypercar like the Senna, or a fun weekend driver like the 540C. You can get what you want without being labeled as a certain type of person. That makes sense coming from a company with a strong racing tradition that takes itself extremely seriously.
Now, I don’t own a McLaren myself, nor am I particularly interested in acquiring one. But I do respect what they are doing. In time, I believe that other manufacturers will start to democratize the hypercar experience by creating high-performance electric machines at low cost. These would be cars for people who are less interested in status than experiencing the thrill of an open road. You can definitely count me among them.
That’s all for now. Stay tuned for more coming soon!
– Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City Missouri
Anyone who knows me knows that I have a soft spot for automobiles (you can check out my previous blog on this subject here). I love that each one provides an entirely unique experience. A car doesn’t need to be fast to give me a thrill. All it needs to have is soul.
What does that mean? It means a car that is itself an experience. A car that has its own personality, its own flaws and defects, its own unique way to move along the road. A car that reminds you at every moment that you are in something special, and the experience is yours and yours alone.
Modern cars with all the bells and whistles can give you that, and I’ve driven some incredible ones that use hybrid technology. The electric motors provide tons of torque while the engine gives it power once you off the line. There is nothing like being pushed deep into the seat by the g-force of a launch. It is invigorating.
At the same time, old cars (most of which are pretty slow by today’s standards) can provide unique experiences as well.
Recently, I’ve been interested in something that bridges the gap between old cars and new – they are called “resto-mods.”
Resto-mods are essentially old, classic cars that have been completely stripped down, then rebuilt using modern parts. So, for example, you could have a 1969 Lamborghini Miura, an absolutely beautiful car but with incredibly unreliable performance, and replace its engine, suspension, transmission, and brakes with modern parts from a contemporary Lamborghini. Is this sacrilege? To some people, yes absolutely it is. But if you are more concerned about enjoying your car than getting the approval of others, it could be a good option. After all, would you rather spend your time fixing your car, or driving it?
Resto-mods are still considered the black-sheep of the car collecting world; however, but I believe that is going to change. Younger people are used to driving reliable cars and most are completely unaccustomed to doing their own repairs. They want immediate gratification, and a resto-mod can give that to you.
Most of the resto-mods currently on the market are American cars, especially muscle cars from the 1960s and 1970s. That makes sense because those cars are notoriously easy to work on. Large engine bays mean you can reach everything without removing half of the bodywork, and simple engineering with minimal electronics makes doing things like engine swaps a lot easier.
Now most of those resto-mods are done by home mechanics, so just imagine what you could accomplish if you used the kind of resources that could pay for a hypercar. You could have one of the most unique classic cars around, with modern-day performance to match.
Imagine a Jaguar E-Type from the 1960s with a reliable and efficient drivetrain. Or a Mercedes Grosser with a Bentley W12 engine. Or, for a laugh, how about a Volga with a new Porsche engine and carbon brakes? You get the idea. The possibilities are endless and there is nothing wrong with having a little fun, no matter what the purists say.
What do you think? Do you think this modern twist on classic cars is a cardinal sin? Or are they ok in your book?
Talk soon,
Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri
Today I wanted to talk about a key element of success — reading. It’s no surprise that reading is a common denominator amongst many of the biggest names in business, and almost all entrepreneurs have a book or two they accredit to changing their lives and shaping their careers.
Warren Buffet credits his business philosophy to “The Intelligent Investor,” by Benjamin Grahman; Douglas Adams’ “The Hitchhiker’s Guide to the Galaxy changed Elon Musk’s life — and boy, did it! Sometimes it’s not a business book that gives you your “Eureka! Moments,” but nevertheless, it’s important to be constantly consuming new content to stay sharp and creative if you want to succeed. Bill Gates takes up 50 books a year, Warren Buffet reads 500 pages a day, Mark Zuckerberg challenged himself to read a book every other week and Jeff Bezos is also an avid reader.
With that, I thought I would share some solid recommendations for you to check out:
The Art of War by Sun Tzu
It is a common book suggested by business leaders, but it has such fundamental lessons that I would be remiss if I did not mention it. This 6th century BC book is still used for military strategy today and has direct translations for business strategy and management. Based on Chinese warfare and military thought by the legendary general Sun Tzu, this book can be used to gain advantage of opponents in negotiation, understand office politics and foster a sustainable and positive corporate culture.
Check out some of these quotes to get an idea of its timeless insights:
“The supreme art of war is to subdue the enemy without fighting.” — Sun Tzu, The Art of War
“Treat your men as you would your own beloved sons. And they will follow you into the deepest valley.” — Sun Tzu, The Art of War
Some strategies don’t change within 25,000 years. This is a must read.
The Innovator’s Dilemma: When New Technologies Cause Great Firms to Fail by Clayton M Christensen
There’s nothing better than using your predecessors to guide your own success. There’s a reason why Isaac Newton said: “If I have seen further it is by standing on the shoulders of giants.” This book offers the success and failure stories of the world’s biggest firms and creates a guide for capitalizing on innovation. It encourages you to strategically think about the best times to take big jumps in your business — especially as it pertains to technology. It also covers situations when demand might not meet your innovations, which could destroy the business you already have.
This book is a great guide for when you come up with your next big disruptive innovation idea.
Blue Ocean Strategy: How to Create Uncontested Market Space and Make the Competition Irrelevant by W. Chan Kim and Renée Mauborgne
This book is championed by business schools around the country and illustrates a simple strategy that revolutionizes how people think about how to beat competitors.
A good takeaway from this book: avoid the cutthroat competition of going to a business market (or a bloody “red” ocean) and instead look for bluer waters, where you can swim to success unbothered. Sometimes it is much easier to become top in your field by finding your own niche than by trying to directly compete against more established enterprises that already own their respective markets.
Check out the full read for more insights into this idea.
How to Win Friends & Influence People by Dale Carnegie
This classic book is perhaps the most well-known from Carnegie, and for good reason.
It gives practical tips for establishing relationships in business and in your personal life as well. Relationships are the foundation for success in many ways, so learning skills that allow you to cultivate meaningful and impactful connections with those around you is something that pays for itself many times over.
This book shows you how simple it really is to do — although getting yourself to follow them is a different challenge.
The 7 Habits of Highly Effective People by Stephen R Covey
All of the habits that Covey suggests in this book seem simple — but they have a profound impact.
The one I want to stress the most is the habit of continuous improvement that Covey calls “sharpening the sword.” Covey stresses that through meaningful progress and growth, you will propel yourself along a path of personal freedom and success. One of the main things you can do to “sharpen the sword” is read! So by reading Convey’s book, you will be already starting to develop one of those highly effective habits.
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In business, the best way to be on top of the competition is to diversify your perspective, reimagine solutions to our world’s biggest issues and do things that spark your creativity. Reading the worthwhile thoughts of great thinkers is one of the best ways to do just that.
So while we are still stuck at home for the time being (although it is exciting that we are slowly opening up in Kansas City!), I suggest you spend some time reading.
This lists is a great place to start and will help give structure to your thoughts and your business ideology, but business ideas can come from anywhere. Start with whatever you have on your shelves, and who knows, you might think of your next big venture or inspiring idea.
Until next time,
~ Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.
Hello folks – Michael Gortenburg here, checking in from Kansas City.
As we slowly make our way out of quarantine conditions and our city businesses have reopened to more capacity, I thought we could chat about something that everyone’s been missing: our beloved restaurants.
It has been a tough time for restaurant owners and workers – so it is important to support them and other local businesses now that we have the ability to do so. I’d like to take a moment to spotlight a few of my personal favorites. That being said, this is only a select list which does not nearly encompass all the wonderful places Kansas City has to offer.
Jack Stack Barbecue
I’ve talked before about how Kansas City knows its BBQ — and Jack Stack’s BBQ is one of the best. They have five locations around the city and are renowned for the barbeque style dubbed for our city, Kansas City BBQ. People travel all around the world to get a taste of their ribs, cornbread and local brews. If you don’t feel comfortable enough to eat out just yet — try their curbside pick-up.
Cascone’s Italian Restaurant
This Italian eatery has been family-owned and operated since 1954. There are four generations working at Cascone’s and its fresh and delicious traditional Sicilian meals has drawn regulars for years. This is the perfect place to go with family or have big celebrations. The meals are hearty, but I promise you, you will finish your plate.
La Bodega
Tapas anyone? From tortilla espanola to patatas bravas to pintxos de higo – transport yourself to Barcelona with La Bodega. The restaurant atmosphere is reminiscent of Gaudi with colorful mosaics on the tables and the opportunity to have paella in an authentic pan! As of June 1st, you can visit the restaurant with patio and sidewalk seating. After a few glasses of sangria, you’ll believe you’re in a Taperia on Las Ramblas.
Grunauer
This Austrian restaurant has a delicious array of eastern European options. I suggest ordering one of their locally made bratwursts with a side of sauerkraut, washing it down with one of their selections of beer, and finishing the night with one of their traditional apple strudels for dessert. You’ll be still thinking about your meal the next day.
Seva Cuisine of India
If you’ve never tried Indian food before — this is the place that will have you ordering Indian cuisine every week. Seva’s is one of the most top-rated places in all of Kansas City and it’s no secret why: they have a great selection of tasty savory traditional Indian dishes. It’s a great option for lunch with their signature lunch buffet, but that might not be available currently. They also have fantastic and complimentary Chai tea! Portions are generous and prices are reasonable — what’s not to like?
Minsky’s Pizza
Since 1976, Minsky’s has offered some of the best pizza Kansas City has to offer. Their slogan “Gourmet, and going to stay that way,” wholly encapsulates Minky’s. Their dough is baked to perfection, the cheese is bubbly and gooey, and the toppings are always fresh and locally sourced. They also have other delicious offerings like hot sandwiches. Minsky’s is a great option for lunch or dinner.
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These are just a few of the many wonderful restaurants we have in Kansas City.
We are fortunate to have such a great array of diverse cuisines, and we’d like to keep it that way! So if you don’t feel comfortable going out to eat yet, consider ordering in, and please make sure to leave a tip. Workers have struggled unbelievably over the past few months, so they need all the support we can give them.
Enjoy!
~ Michael Gortenburg, Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri
I hope you all are continuing to stay safe and healthy.
Here in Kansas City, businesses and retailers are starting to reopen as the city eases its coronavirus restrictions, but like many of you I am not rushing to return to a shared office space just yet.
Working from home is great for reducing your daily commute and is obviously ideal in terms of practicing proper social distancing, but it can also be challenging to remain focused and connected to your work when the lines between your personal home life and your work life are so blurred.
With this in mind, I wanted to share a few tips with you that help me maintain my focus and more importantly my mental health while navigating these new workplace dynamics.
Set up a Designated Workspace
Whether you have a home office or not, make sure you have a space in your house where you can spread out and concentrate without disturbing other members of your family or letting them disturb you. Going to this same space everyday ensures that your mind will associate this space with work and not the personal tasks that are so temptingly close.
Dress Up (Sort Of)
As much as most of us are living in sweatpants right now, it’s still important to maintain some aspects of your morning routine to get you in the work mindset. No need to commit to putting on a suit or heels, but at least change out of your pajamas, brush your teeth, and go through any other steps to make you feel ready and awake for the day.
Take Breaks
Part of being productive is learning to step away from work to refocus when you’re in a funk and can’t seem to be making any progress. Get away from your screen and take a walk outside, talk to a friend or family member, or even do some spring cleaning. When you return to your desk with a refreshed attitude, you’ll be more prepared to maximize the time you do have to work.
Stay Connected with your Coworkers
When working from home, it’s easy to feel isolated or disconnected from your office. Make sure you’re utilizing instant messaging and videoconferencing tools to stay connected to coworkers both for your own personal health and the greater health of the company.
Don’t be afraid to pick up the phone if you feel that you aren’t being heard – sometimes words can be misinterpreted over text. And remember to share the occasional funny email with coworkers to lighten the mood.
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There are plenty of other strategies for maximizing your time when working from home, but these are a few that I have found to be the most helpful for me. Ultimately, I would suggest using trial and error to figure out what functions best for you, since every person works differently.
I would also love to hear from you about how you work best from home. Out of the box strategies are especially encouraged.
Please continue to make smart decisions both for your own health and the health of others. I know it is difficult to picture a life after the pandemic right now, but I am confident that together we can carry each other through this difficult period.
Talk Soon,
~ Michael Gortenburg, CEO and Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.
As many of you are aware, there’s a race going on worldwide to develop a coronavirus vaccine. Before I share my thoughts with you, I want to make clear that I am not a scientist nor a medical professional. I am just a concerned citizen like all of you, hoping to return safely to our pre-pandemic lives as soon as possible.
Status of Vaccine Development
There are currently over 100 vaccines in development globally, giving people a sense of optimism at a time when many feel completely helpless, especially when considering that recent statistics have shown that more than 5 million people have been infected with COVID-19 and over 300,000 people have died.
Pharmaceutical companies and researchers have approached the development of a COVID-19 vaccine through a variety of methods. Some are relying on cutting edge technology using mRNA, others are using more traditional methods to study fragments of coronavirus protein, and one team of researchers is conducting a trial on monkeys to show how a prototype vaccine could protect them from infection.
Phase 1 trials of some of these vaccines have recently produced positive and encouraging results: test subjects developed antibodies similar to those found in people who had recovered from COVID-19. Some scientists consider coronavirus to be a stable pathogen, meaning that it is less likely to have significant mutations and therefore will respond well to a vaccine – however, there have also been studies to suggest otherwise. We are still very much in the research phase of this novel virus.
Possible Good News
However far off we are from understanding COVID-19, there seems to be a feeling of optimism in the air regarding the future of the pandemic. According to a Pew Research study, 73% of adults believe there will be a COVID-19 vaccine within the next 12 months, and 72% of adults say they would get the vaccine if available today.
And while this is certainly optimistic – vaccines typically take years or even decades to develop, so developing a vaccine in such a condensed period is practically unheard of. That is not to say that it is not possible, but rather that we should manage our own expectations to realize that a return to “normal” life won’t be immediate.
One thing I do think is fascinating to see is how the world has mobilized to fight this virus on a united front. Scientists and medical researchers across the globe have joined forces to share information, test theories and work together to develop treatments and find a possible vaccine. That is a reason to be as optimistic as any, especially when you consider the history of pandemics and how past generations have had to simply live with dangerous illnesses as a normal way of life.
While we wait for the world’s brightest minds to develop a reliable treatment or vaccine, we should all do our best to follow guidelines and best practices as recommended by our leaders and experts. Even if we do not fully understand the virus, we should behave responsibly to avoid passing it along to a vulnerable party.
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What are your thoughts on a potential COVID-19 vaccine? I’m sure many of you, myself included, want this period of uncertainty and isolation to be over sooner rather than later. I hope sharing some of my thoughts will give you a perspective you might not have considered.
Also, try to remember when talking with friends and family about coronavirus that having different opinions is okay – everyone is trying to do what they feel is necessary to keep themselves and others safe and sane.
Take Care,
~ Michael Gortenburg, CEO and Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.
Hi gang – Michael Gortenburg here, checking in from Kansas City.
I recently shared my list of favorite tech items to have on hand during this time when many of us are stuck at home. And while they certainly help to keep you occupied at home, it is important to also spend time maintaining your health.
As such, I thought I would share some tips that you can use to stay healthy and fit while the gym and public spaces are closed.
It All Starts with Optimal Nutrition
One of the biggest factors in staying healthy is the nutrition and vitamins that your body takes in on a regular basis. A body with access to high-quality foods and supplements is one that is infinitely more prepared to ward off viruses and ailments. Luckily, these are readily available at any health food or grocery stores (provided they are still in stock).
According to health officials, these are some of the best options available for maintaining the immune system:
Zinc – a common mineral that is used to fight inflammation and improve your cells’ ability to function properly. It is an essential addition to your daily intake, especially if you are older, and has been found to be particularly effective at preventing respiratory tract infections.
Vitamin C – this vitamin is famous for its health properties and has been used to nurse the body back to health from the common cold for decades. It supports cells that are responsible for immune health and is a powerful antioxidant. You can get vitamin C from several foods like broccoli or kale, but I would advocate for supplementing with powder packets that you can also find at the grocery store.
Vitamin D – another common nutrient that is especially helpful in boosting your body’s immune system. Vitamin D supports white blood cells, the cells responsible for fighting pathogens like viruses, and is also an anti-inflammatory agent.
Garlic – this isn’t just a great addition to your favorite dishes; it also has many anti-viral properties to keep your immune system strong during this time.
Don’t Neglect Physical Exercise
Physical exercise is a great way to boost the body’s immune system and will help you avoid gaining the “Quarantine 15.”
Most Americans have a bad habit of neglecting physical exercise throughout the regular year as it is. But now with the quarantine, there is a real danger of gaining extra weight as we move around even less. If you fall into this camp, NOW is the perfect time to pick up a simple routine that you can do from the comfort of your home. And the best part is, it doesn’t have to be complicated or require expensive, bulky equipment.
For those of you who frequent the gym, you may also find it enjoyable to switch things up with home workouts.
Push-ups – one of the simplest and perhaps most effective ways to stay in shape without going to the gym. In fact, a recent study published in the Journal of the American Medical Association shows that men who can perform at least 40 pushups in one go have a better chance of avoiding heart disease. This exercise will help work out your chest, arms, shoulders and have many variations that you can use to target different areas.
Jump Rope / Jumping Jacks – almost everyone remembers playing with a jump rope as a kid. Well, it turns out that this activity is one of the healthiest and easiest ways to get your cardio in at home. If you don’t have a jump rope laying around at the house, you can substitute with simple jumping jacks. Aim for doing as many as you can to keep your heart rate up.
Sit-ups – a basic exercise and a perfect way to target your abs while you’re stuck at home. Sit-ups give you a chance to hit those areas that you might have neglected over the years. They also have a multitude of variations that can change the difficulty depending on your goals.
Squats – a powerful exercise for targeting your legs. You can perform these in any area of your house, but for added difficulty, find a wall to lean up against. Make sure to stand about one foot away from the wall and squat down as low as you can and hold this position for as long as you can. I guarantee you will find this a lot more difficult than you would have expected.
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There are many more exercises that you can perform while stuck at home during this pandemic, but these are a handful to start with. I would recommend loading up some of your favorite music, finding an isolated spot somewhere in the house and getting started on a daily routine.
Also, be mindful of the types of foods you are ordering online. Restaurants are great, but now would be the perfect time to focus on an overall healthier diet and finding ways to work in some of the above nutrients.
Until next time,
~ Michael Gortenburg, CEO and Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.
Michael Gortenburg 