At the end of March Congress passed the CARES (Coronavirus Aid, Relief, and Economic Security) Act, which is a $2.2 trillion life support bill to help the economy survive the duration of the government-imposed shutdown. While the bill is extremely wide-ranging, and many provisions may not apply to you, there are some items in the Act which you should at least be aware of. 

Pandemic Unemployment Assistance (PUA) is included in the Act and provides extended eligibility for individuals who are traditionally ineligible for unemployment benefits, including the self-employed and independent contractors. It also provides an additional $600 on top of regular benefits, each week for up to 39 weeks. You are encouraged to check the New York State unemployment insurance website at www.labor.ny.gov for details and read the Frequently Asked Questions page to help determine your eligibility.

The CARES Act also includes a provision to temporarily suspend most Required Minimum Distributions from IRAs and retirement plans. People who were 70 ½ before January 1, 2020, or who turn 72 this year, would otherwise be required to withdraw a portion of their accounts and pay taxes on the distribution. The Act suspends this requirement through the end of 2020, resuming again next year. 

Recovery Rebates, which are direct payments from the government to individuals, have also been approved as part of the Act. These one-time  payments will include $1,200 for each adult plus an additional $500 per qualifying child, however there is a caveat. Individuals with income higher the $75,000, and joint filers with incomes great than $150,000 will have their rebates gradually reduced, and eliminated for those individuals with income great than $99,000 and joint filers with incomes greater than $198,000. These payments will be automatic, and should require no action on your part. 

For people under that age of 59 ½, who qualify, the government is allowing access to up to $100,000 of your IRA or certain retirement plans without the usual 10% early withdrawal penalty. In addition to waiving the penalty, the government is allowing the income to be recognized over three years which would help most individuals remain in a relatively lower tax bracket than they would be in, had they recognized all of the income in just one year. For those who only need to take the withdrawal as a short-term financial bridge, the Act also allows repayment of the distribution within three years of receipt which would avoid the income recognition altogether!

For small business owners, it is important to note that the ACT makes loans and grants available through the Small Business Administration (SBA). Contact the SBA directly for details on these programs.

While not technically part of the CARES Act, it is worth mentioning that the IRS has postponed the tax filing deadline for individuals from April 15, 2020 to July 15, 2020. They tax payment date has also been delayed. According to the IRS, this extension is automatic, and does not require you to file any forms. 

While nobody knows the depth or duration of the economic impact from the Coronavirus and the subsequent government-mandated economic shutdown, the CARES Act is a huge step, at least in the short-term, toward providing resources to help individuals and families weather the storm.

Like any piece of legislation, the CARES Act is convoluted and contains a myriad of provisions. Work directly with your Certified Financial Planner® professional and your CPA to help determine which provisions may apply to you, and how best to use them to benefit you and your family. 

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial in Saratoga Springs and Rhinebeck. Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, an SEC registered investment advisor or Cadaret Grant & Co., Inc. Sterling Manor Financial and Cadaret, Grant are separate entities.

It’s hard to know what to write today. Things sure have changed since the last article I wrote. At the time my staff and I had been going to Silver Sneakers and the senior centers in Saratoga County performing fall assessments. We had started Osteoporosis programs, hosted running workshops and had just started screening and working with local athletes. Oh yeah and we were seeing patients in the clinic. 

After things started closing down and about a week of trying to get our bearings, we have settled into life online. Every PT at my office is seeing patients virtually.  Starting April 13th we will be seeing patients in the clinic one-on-one…meaning one therapist on-site with one patient. We are doing this because there are people that can’t do virtual therapy due to the nature of their condition. We will be taking all the precautions possible to help keep patients and ourselves safe and healthy. 

I am trying to use this time to reflect and see what was working and what wasn’t working at the office and in my life. I think this pandemic has made me realize how fortunate I am to have enjoyed such good health. After my initial disappointment from watching my business go from busy to empty, I realized that I could still help people…which was the point of getting into PT in the first place. 

Then, a few days ago I was applying for the loan from the government to keep my staff employed, it is a mess for sure, but I encountered good people trying their best to help. I spoke to accountants, bank employees, bank administrators, retirees, and even my older brother that works for one of the big international banks. In every case, I encountered people that were clearly doing their best to help make a difficult time go more smoothly. 

At times the efforts to help me went above and beyond expectations. Local bank officials, in the midst of the chaos around them, called me to offer help. I knew some through physical therapy and some through friends of friends. Over and over again I was offered help or names of someone to help. It helped lift a lot of the stress I was carrying and helped me reset myself and now I want to return the favor!

I would like to offer my expertise to the people working at their desks for extended hours without taking breaks in an effort to help small businesses like mine. So if you know anyone that is doing that, please thank them for me! And share the pictures below with them. And if anyone has a specific question please share my email, I’m happy to offer my help!

In the meantime, here are some thoughts. 

First things first. When sitting make sure you scoot your butt all the way back in the chair and lean back against the chair. I realize that this position is difficult to get used to but sitting forward in a chair puts more strain on the lower back and neck, so whenever possible sit back!

If/when your upper back and neck tense up you will benefit from performing the retraction exercise. This is best done in a conference room chair or a waiting room chair. In other words a chair with a back that goes up to about the shoulder blades. 

If you are not interested in doing any stretches then at very least, stand up every 30-45 minutes to change your position and give your spine some movement. Just because you are able to sit longer does not mean you should. I have found one of the most common problems people with back pain and neck pain face is pain with sitting. 

Once again I would like to say thank you to all the people trying to help in these difficult times. I know my staff and I are appreciative and please know that we are here to help in any way we can. Our number is 518-306-6894 and my email is goodemotept@gmail.com. Reach out anytime!

Osteoporosis affects 55 percent of the people aged 50 and older in the United States. 

Osteoporosis is diagnosed when a person has decreased bone mineral density. This diagnosis literally means “porous bone.” Therefore, instead of a bone being filled with a strong matrix inside, it is more sponge-like, causing it to become weak. 

Although there are many diseases and medications that can increase your risk of Osteoporosis, the most common cause is due to the body’s hormonal changes. With decreased production of estrogen and progesterone in post-menopausal women, there is an increased rate of bone resorption and no change in the rate of bone formation, leading to weaker bones. 

A majority of treatment today focuses on the change in hormone levels and acts to decrease the number of osteoclasts (i.e. cells that break down bone) to decrease the rate of bone breakdown. However, this method can often lead to secondary bone mineral loss because it interferes with the body’s natural responses. 

Normally, when there are increased osteoclasts, the body will produce increased osteoblasts (i.e. cells that make more bone) in order to maintain balance. Therefore, although the medication decreases the body’s rate of breaking down bone, it can also interfere with the body’s ability to build new bone. 

The most common areas of Osteoporosis include the spine and the hips, and it is important to be aware that not all those diagnosed with decreased bone mineral density will have pain. However, due to the fragility of the bones, there is a very high risk of fractures. Worldwide, 1 in 3 women and 1 in 5 men over the age of 50 will experience at least one osteoporotic fracture. 

As physical therapists, we are educated on Wolf’s Law, which states that a bone will adapt to the loads under which it is placed. This means the more force put through a bone, the stronger it will become, due to increased osteoblast activity.

There is substantial research showing that strength training leads to increased bone mineral density. The exercises in the studies talk about performing fewer repetitions with heavier weights. Heavier meaning weights that are “almost” maximal for someone to be able to lift. Most women over the age of 50 are not lifting heavy enough weights, if it all. In order to see changes in bone mineral density on a DEXA scan, the technology used to measure bone density, it takes about 6-8 months of heavy, consistent loading. 

That is why FysioFit PT has developed a specialized program for individuals with Osteoporosis to teach foundational lifting patterns as well as provide progressive loading in a comfortable, small-group setting. The lifting component focuses on three major, functional lifts. These include the squat, overhead press, and deadlift. These movements were chosen since they are seen throughout our day-to-day activities including lifting things over our heads or picking up heavy groceries or laundry baskets.  Often times, we perform these movements without thinking or moving with correct form, causing increased stress through our backs. By learning the proper lifting techniques from our PTs, there is a significant reduction in future injury risk. The FysioFit program is not only designed-by but also led by doctors of physical therapy. This ensures correct form with each lift as well as the ability to modify when needed on an individual basis. 

Each class starts with a movement prep, which differs from a generalized warm-up that you see with most fitness classes. These are carefully selected movements that will help to activate the correct muscles and introduce the proper movement patterns to complete the lift for that day. In order to maximize the load put through the bones, we often use a weighted vest to directly load the spine with these various movements. A weighted vest will distribute load primarily through the spine and hips. Although dumbbells are great too, they won’t have as big of an impact through the spine and hips. 

Our Phase 1: Foundations class has been a big success this past winter season. We expect to have another foundation class starting in Spring 2020.  In addition, a lot of our participants will continue with Phase 2 to continue to progress in weight used as well as building confidence to perform these exercises on their own. Our program does not have to be performed as an alternative to medical treatment but rather in conjunction with for best results. In addition to strength training for building bone density, our program also focuses on loading using a yoga program. The yoga program was designed to also load the spine and hips as well as improve balance, stability, and posture. These are very important for those with Osteoporosis to decrease the risk of falls as well as improve posture to reduce the risk of compression fractures in the spine. To learn more about the yoga portion of the program, read Dr. Sarah Avery’s article on www.FysiofitPT.com. 

Our comprehensive, research-based program is truly one of a kind. We cap our classes to 4 people to ensure more individualized attention as well as start the program with an evaluation of each person’s past medical history, strength, and body mobility. The program focuses on your goals and our job is to guide you there! For more information call us at 518-306-6894 or email us at Fysiofit@gmail.com. 

Hey you!

It’s been a while since we’ve seen each other at school/the store/church/the park! I hope you and your loved ones are healthy and well!

Here’s an update on us: The kids have all been home from school for four weeks now. I can’t praise the teachers enough—we hit the ground running with distance learning almost immediately after schools closed, and my boys are all moving forward in their academics, from the kindergartener up to the high school sophomore. That blows my mind, and is a real testament to just how much the teachers have their act together (even though I’m sure they’re feeling just as discombobulated as I am!). And while school at home has involved a major learning curve (mostly on my part—the kids have just kept bumping along like no big deal), I’ve actually been so grateful for the structure it’s provided. 

I have always tried to adhere to a fairly strict schedule with the kids—doing so provides the kind of order and expectation that my personality needs to be peaceful—so creating a 9-2 school schedule (which includes a snack, a small break, and lunch, just like when they’re at school, and allows for lots of outside time after school’s over) has been just right for us.

During our school hours, I sit at the kitchen table with the kindergartener, second grader, and fourth grader, and, like so many of you, my husband is home from work, so he can watch the baby during that time, which has proven to be an absolute necessity (the baby’s very busy and mischievous!). I’m almost totally hands-on with my kindergartener, helping him work through each assignment, and I’m there to answer questions from my second- and fourth- graders, but they do the vast majority on their own. My big boys have set up work stations for themselves in other parts of the house and are basically totally self-sufficient. Amazing.

Other than the often-crushing worry, sadness, and fear about current affairs, school takes up about half of my mental space, with food taking up most of the rest. For a family whose collective love language has to do with what delicious treat or nice dinner we’ll have when we’ve accomplished something or are celebrating something or because it’s nice weather or because it’s bad weather or for no reason at all, not going to the grocery store whenever I want, rationing the food we have so everyone has enough for each meal, and squeezing as many meals as possible out of what we do have has been a challenge, but one I feel up to and have been doing well with (if I do say so myself!). I’m cooking a lot more, since everyone’s home for every meal, and digging deep into all the things I learned from my mom and through the years to make filling, satisfying, healthy meals, snacks, and treats. No one’s complaining about being hungry, and they mostly seem to love what I’ve been making, so we’re good on that front.

We watch Mass on Sundays, and catch up on any school if necessary on Saturdays. I’ve suspended my rule about video games—instead of only allowing the boys to play them on weekends, they now get a turn just about every day after they’ve finished school and spent time outside, and my husband’s also been playing board games and throwing the ball in the yard with them almost every day. I’m able to lie down during the baby’s naptime each afternoon. I’ve been sticking to the same bedtimes for the little guys, but the older boys get to stay up later and we’ve all been sleeping a little later in the morning as well. We’ve been praying as a family a lot more. It’s been about as peaceful as a deadly pandemic can be, and for that, I’m immensely grateful.

But we can’t wait to see our family and friends again, to go to the store without that cloud of suspicion and fear hanging over everyone there, to go to church and school and play sports and play on the playground, to move freely about outside, to not have to worry those whose livelihoods are in danger, and the economy, and what isolation is doing to society as a whole but especially to those who live alone, and of course, most of all, for this virus to stop ravaging—and taking—lives (a huge thank you to those of you who are putting yourselves in harm’s way to provide essential services for us all, and a very special mention of healthcare workers who are caring for the sick and dying and running a greater risk of contracting the virus themselves, especially where there are inadequate supplies). I recently read an article that referred to social distancing and staying-at-home as gifts we’re giving those who need it, they are actual acts of love. We’ve always tried to teach our boys to think of others before themselves, to love their neighbors, and that greater love has no one than those who lay down their lives for others. We’re being given the opportunity to do these things on a bigger and more critical scale than ever before.

So that’s us! From what I’ve read online and on social media, it’s likely how you’re doing too. I hope to be able to see you soon, in person, and catch up. After all, the end of this is closer than it was yesterday. And Happy Easter! Good news and hope are just what we all need right now.

Kate and her husband have seven sons ages 15, 13, 11, 10, 8, 6, and 1. Follow her at www.facebook.com/kmtowne23, or email her at kmtowne23@gmail.com.

Resilience is defined as the process of adapting well in the face of adversity.

And in these last four weeks, I’ve seen so much resilience here in Saratoga Springs and Saratoga County as we face significant adversity from COVID 19. 

Seeing people and businesses adapt has helped me stay hopeful and optimistic. Here’s a few examples…

My wife purchased, picked up and has planted beautiful pansies in our backyard from Sunnyside Gardens without ever seeing anyone.

Racing City Brewing delivered a growler of beer to my front porch. They left me a kind note indicating that I was their first Take Out delivery.

Impressions of Saratoga is delivering Porch Packages with local products to brighten up your day.

Today is Day 25 of the Max Level Fitness daily workout program. Every day, they have shared a workout routine anyone can do from home.

Just one week ago on a conference call with local bankers, the SBA referred to the roll out of the Paycheck Protection program as building an airplane while it is flying. 

Yet the next day and all through the weekend, local bank employees did everything they could to get our local small businesses approved for these loans.

Wellspring expanded its efforts to support survivors of relationship and sexual abuse by offering an internet based chat hotline since they can’t meet in person and because incidences of domestic violence and sexual assault increase during times of uncertainty.

CAPTAIN Community Human Services established three completely separate employee teams to ensure redundancy should a staff member become sick at a time when the need for their services has doubled.

Employers who are still hiring moved almost entirely to using virtual interviews as they sought to provide local jobs to those now suddenly looking for one.

The Holiday Inn and Shelters of Saratoga created a temporary shelter in the hotel for those among us who are homeless.

Employees at Saratoga Hospital who are on the front-line of this fight vs COVID 19 have adapted and become heroes among us for their bravery, skill, and compassion. And in return, local volunteers teamed up with the Saratoga Hospital Foundation to raise money to purchase meals for these Hospital employees from local restaurants.

Local breweries crafted a new local brew called Negative Input with the proceeds from all sales being donated to help local hospitality workers who are
now unemployed.

The Children’s Museum at Saratoga hosted their 30th Anniversary Gala “To Go” and reported that it was a huge success.

In the face of adversity, these organizations and so many, many others in our local communities are adapting. 

We’re doing business differently. We’re raising money differently. We’re helping others differently. We’re finding opportunities where we can be in control. We’re collaborating. We’re then doing something good and positive.

It is these actions that prove we are resilient. That we can and will overcome this threat.

That’s why I remain hopeful and optimistic and you should too. 

Getting your estate planning documents together can be challenging during the best of times.  You need to make a variety of important decisions, such as what documents to obtain, who to leave your assets to, and who to pick as agents and fiduciaries. 

The recent public health crisis has added additional complications.  If you have made all your decisions and your documents are ready to sign, how do you meet with professionals to accomplish the signing?  Given current social distancing recommendations and workplace personnel restrictions, in person conferences seem almost impossible.

Essentially, there are two main challenges.  First, how can an attorney appropriately supervise document execution if he or she is not there in person?  Second, how can notarized documents be signed if the Notary Public is not present with the signer?  The following questions and answers will help you understand how to successfully navigate these two challenges.

Does a lawyer need to supervise the signing of my documents?
There is no such legal requirement, however, it is advisable that an attorney supervise the signing of your documents.  The attorney serves two primary functions at a document signing.  First, the attorney explains the documents and answers any questions you may have.  This allows you to fully understand exactly what you’re signing.  Second, the attorney ensures compliance with all formalities of execution.

What types of things would the attorney explain?
For example, the New York Statutory Power of Attorney and Statutory Gifts Rider form is ten pages long and presents the principal with two places to sign and twenty-four potential places to initial.  Depending on your needs and goals, you may want to initial in certain places and not in others.  In addition, your agents also need to sign after they understand their fiduciary responsibility.  If the document is not executed properly, you could be left with a Power of Attorney that does not allow your agent to help you when you most need it.  Unfortunately, there are many reported cases where critical mistakes were unknowingly made in the execution of Powers of Attorney.

What do you mean by formalities of execution?
For example, a Last Will and Testament in New York must be signed pursuant to specific rules in the presence of two witnesses.  If the signing ceremony is improperly done, then your Will could potentially be invalid.  In addition, there are rules as to who can serve as witnesses.  If these rules are not obeyed, it could affect the validity of your Will or impair a gift to a beneficiary.

If I can’t personally meet with my attorney, what do I do?
The good news is that modern technology may allow an attorney to properly explain and supervise the signing of your documents.  Using FaceTime, Zoom, Skype, or similar video conferencing technology, the attorney can virtually speak to you face to face.  It also allows the attorney to view the actions of you and your witnesses in order to ensure compliance with the formalities of execution.

Are there other considerations if the document execution is virtual?
Yes.The attorney should confirm you have obtained two appropriate witnesses for your Will, Health Care Proxy, and/or Statutory Gifts Rider.  In addition, the appropriate social distancing recommendations should be observed by you and your witnesses.

What do we do if we need a Notary Public?
Governor Cuomo recently signed Executive Order 202.7, which allows for remote notarization utilizing audio-video technology, such as Facetime, Zoom, or Skype.  There are certain rules to abide by, including having a copy of the notarized documents faxed or electronically sent to the Notary on the same day it was signed.  Although somewhat complicated, the process does allow the Notary to notarize the signer’s signature despite not being physically present.

How do I obtain the services of a Notary Public?
Most attorneys are Notary Publics and can do the remote notarization, in addition to supervising the execution of your documents.

What documents require a Notary Public?
Your Power of Attorney and Statutory Gifts Rider require notarized signatures.  Your Will and Health Care Proxy do not.  Your Will should be accompanied by a notarized affidavit signed by your witnesses, however that does not need to be done at the same time as your Will. 

If I sign a Power of Attorney, my agents must sign as well?
Yes, but they need not sign at the same time as you do.  Your agents cannot use the Power of Attorney, however, until they sign the document before a Notary Public.

As you can see, signing your estate planning documents is best done under the supervision of an attorney.  Given the current public health crisis, it has become challenging for attorneys to provide that service.  Thankfully, through the appropriate use of technology and the recent authorization by the Governor of remote notarizations, there are options to get your documents properly executed despite these challenges.

Matthew J. Dorsey, Esq. is a Partner with O’Connell and Aronowitz, 1 Court St., Saratoga Springs.  Over his twenty-three years of practice, he has focused in the areas of elder law, estate planning, and estate administration. Mr. Dorsey can be reached at 518-584-5205, mdorsey@oalaw.com and www.oalaw.com. 

Long (long, long) before Meatless Monday was a thing (in its current iteration as an initiative to reduce meat consumption for personal health and the health of the planet), there was Meatless Friday (dating back to the first century as a Christian religious observance). Despite some confusion regarding whether or not the centuries-old weekly practice was done away with in the 1960s (it wasn’t), most people have a sense that Catholics still don’t eat meat on Fridays during Lent (the six-week time of penance leading up to Easter), which is true. 

It’s easier than ever to find family-friendly meatless meals (and I’d love to hear your favorites!), but I thought you might like to know some of the ones I make for my family, which all of my boys do pretty well with and my husband and I really like:

LENTIL SLOPPY JOES
The key, for me, is to disguise the lentils as much as possible! (I try very hard to like beans and legumes, but so far I haven’t been too successful. This dish, however, is a good one.) I start this recipe, like so many other delicious ones, by sauteeing onions and peppers in butter in the pot I want the whole dish to finish in. You certainly don’t have to use butter, but I find that it really adds an important something to this meal. While the onions and peppers are sauteeing on a low to medium flame, I prepare the lentils by rinsing them, then boiling them in a separate pot according to the instructions on the 16oz. package, then draining them and dumping them in the pot with the onions and peppers. I stir it all around and let it hang out for a minute, then I add a jar of barbecue sauce, a quarter to a third cup of ketchup, and a few squirts of yellow mustard. I mix it around and let it simmer for a few minutes, and it’s done! It’s wonderful over rice, or with tortilla chips, or on a hamburger bun, and I even had leftovers on toast with eggs on top last week. My husband likes to have sour cream with his, and I often like shredded cheddar on top and pickles on the side as well.

EGGPLANT PARMESAN
Funny enough, making this is so time consuming that I really only do it for Fridays during Lent (I consider the making of it to be a penance), which is hilarious, because it’s one of my family’s very favorite meals—we definitely don’t miss meat while eating this! I peel two eggplants and slice them thin, then dredge each slice first in cornstarch, then in beaten egg, then in panko or regular bread crumbs, then fry them in vegetable oil, then put them on a paper towel-lined plate or a wire rack over a cookie sheet while I continue frying the rest. This is the time-consuming part! Once all the slices are fried, you have some options: you can serve it with pasta and sauce, or put it in a sub roll and melt cheese on it, or layer it with sauce and cheese in a casserole pan and bake it like lasagna. 

FISH TACOS
Fish is the traditional food people think of when they think of Catholics not eating meat—it’s not for nothing that fish fries do their best business on Lenten Fridays, and McDonald’s filet-o-fish sandwiches were actually invented to boost sales on Fridays in the heavily Catholic Cincinnati area. While we love a good fish fry (the Knights of Columbus is one of our favorites), our budget doesn’t allow us to do that very often. My boys love frozen fish sticks and fish filets, and fish tacos are one of my favorite ways to serve them. Earlier in the day I’ll mix a cup or so of sour cream with the juice of a lime (more or less) and put it in the fridge so the flavors can meld. Later, while the fish is cooking in the oven, I warm tortillas either on a dry pan or over the burner flame, or I’ll fry them in vegetable oil and bend them into taco shapes while they cool. And that’s really it! I serve the tortillas and fish with shredded lettuce and lime sour cream, which is exactly the way I like it best; you can certainly add salsa and cheese, and sometimes I have sliced or mashed avocado to offer as well.

Of course, pizza, pasta, and cereal are all easier than these dishes and just as delicious (depending on who’s eating them; some of my boys go crazy over cereal dinners!), so it’s plenty easy to find options for the Fridays in Lent that won’t make you crazy and might even pleasantly surprise you. (Although, no matter how delicious the meatless meal is, you might find yourself being like myself and many other Catholics I know, as represented in a meme I’ve seen online: “I don’t always crave meat, but when I do, it’s on Fridays during Lent.”)

Kate and her husband have seven sons ages 15, 13, 11, 10, 8, 5, and 1. Follow her at www.facebook.com/kmtowne23, or email her at kmtowne23@gmail.com.

All we have to do is turn on the news and look at social media to be bombarded with images and words that induce panic, fear and anxiety.  How can we keep ourselves emotionally safe during an uncertain time?  What can we do to not fall into the rabbit hole of paralyzing anxiety?

STICK TO THE FACTS:
Wisdom is wisdom.  Be wise in your choices and follow the basics to stay healthy.  Use wisdom to help you make good decisions that will keep you safe and healthy.

AVOID THE HYPE:
I understand we can’t put our head in the sand and avoid all news coverage. However, we can limit our exposure to the hype. Know the facts of the situation, take the necessary precautions and move on. 

Do not spend hours analyzing the latest coverage and panicking about the safety of your community.  Turn off the TV and shift your focus to an activity that will promote relaxation and peace.

CONNECT SPIRITUALLY:
Research shows that patients who meditate before medical procedures and engage in setting intentions for favorable outcomes and quick recoveries do much better in the recovery process than patients who do not prepare in any way emotionally or spiritually. 

Now would be a great time to learn how to connect with your body and engage in some meditation exercises that promote feelings of peace and well being which will strengthen your immune system!

Take less than five minutes a day to connect to your body and meditate on its perfect ability to heal from the inside out.  You can find quick meditations focused on bolstering your immunity on YouTube. 

Resist the urge to fall into fear-based thinking and the doom and gloom mentality.  Keep yourself healthy emotionally, physically and spiritually and stay away from any person, place or thing that steals your joy, peace and energy.

YOU ARE WORTH IT!

Meghan Fritz is a psychotherapist practicing in State College, PA. For more information visit changeyourstoryllc.com and enter Saratoga Today for free downloads of the latest audio courses. 

Some 83 percent of American adults own cell phones and three-quarters of them (73 percent) send and receive text messages. Text messaging users send or receive an average of 41.5 messages per day, with the median user sending or receiving 10 texts daily. 

As technology advances, allowing us to do more tasks on smaller equipment, our bodies often pay the price. With a growing potential for injuries from tools we rely on, it’s a good time to learn how to minimize the risks. One problem that is becoming more and more prevalent is neck strain from the overuse of these mobile devices, or “text neck.” 

What Causes Text Neck? 
Text neck is caused by poor posture when using a mobile device. It’s all too common to become hunched over with your head drooping forward and your shoulders rounded as you become engrossed in your messaging or games. This poor posture puts excessive strain on the muscles at the back of your head and neck and weakens the other postural muscles responsible for maintaining correct posture. This can lead to muscle strains and create the potential for more serious or chronic problems down the road.

How to Avoid Text Neck 
• Sit up straight with your chest out and your shoulders back. 
• Bring your arms up in front of your eyes so that you don’t need to look down to see the screen. 
• Tuck your chin into your chest to look down rather than dropping your head forward. 
• If you must use your mobile device for lengthy typing, invest in an external keyboard. 
• Rest your forearms on a pillow while typing to help minimize neck tension. 
• Avoid using mobile devices while in bright sunlight. Straining to see the screen leads to jutting the chin forward, shifting work from the spine to the muscles that hold up the head. 
• Avoid texting for long periods of time while traveling in the car.
• Take breaks to stretch and mobilize your neck. 

The best way to avoid text neck is to limit the use of your mobile device. If you need to send an e-mail, wait until you have access to a computer. If you need to share some information, call the person rather than texting them. 

See Your Chiropractic Physician 
If you find yourself aching despite your best efforts, your doctor of chiropractic can treat any injuries and teach you ways to improve your posture. 

2019 MAY BE OVER BUT, FOR MANY OF US, THE BOOKS ARE NOT COMPLETELY CLOSED.

As we open the tax filing season, options may exist to sock extra funds away and keep a little more of your hard-earned money away from Uncle Sam.

You may not realize it but you may be able to make contributions to your Roth IRA for 2019 up until the earlier of your tax filing date, or April 15.  If eligible, the contribution limit is $6,000 ($7,000 for those age 50+), but don’t be discouraged if you are not able to fully fund your account for the year. Every bit you can save will help provide for your lifestyle in retirement, so a partial contribution is better than no contribution at all. 

Just because one spouse may be a homemaker or already retired, doesn’t mean that they can’t take advantage of a Roth IRA.  IRS rules also allow for contributions to an account for a homemaker or retired spouse, as long as the working spouse has sufficient earned income, even if the spouse is older than 70 ½.

Since Roth IRAs provide tax-free distributions and are not subject to Required Minimum Distributions at age 70 ½, they can be an extremely beneficial retirement funding option!

For those who are self-employed, and don’t have access to a retirement plan through an employer, you may think you’re being disadvantaged when it comes to saving for retirement. The opposite, however, may be true. As a self-employed person, you could have the options of contributing up to $56,000 to a retirement plan for 2019, and deducting the full contribution!

Anyone whose earned income is reported to them on a form 1099, K1, or other similar non-employee form, may be eligible to establish and fund a retirement plan for 2019. The IRS rules allow this to be done up until the filing deadline (including extensions) for the previous year. Popular plan options include a SEP IRA and Individual 401k. 

A SEP IRA can allow you to contribute up to 25% of your income with a maximum contribution of $56,000, and can be appropriate for workers with high income and no employees. Because of the 25% limitation, your income would need to exceed $224,000 in order to fully contribute.

An Individual 401k has the same funding limit of $56,000 for 2019, however there is not a 25% limitation. In other words, a self-employed worker (with no employees) earning $56,000 may be eligible to contribute all of their income to an Individual 401k without being limited by the 25% cap. So, if you have a working spouse, or other means of making ends meet, an individual 401k may be a great option for supercharging your family’s retirement savings!

Individual 401ks require more in the way of record keeping and compliance, so they can be more expensive and cumbersome than a SEP IRA. Remember, you don’t have to be able to fully fund a plan for it to still make sense. Don’t rule out an Individual 401k because you can “only” afford to contribute $30,000 to it.

As a point of disclosure: Your circumstances are unique and tax regulations can be very complex. Before implementing any tax strategy, we recommend working closely with your independent financial advisor and tax preparer to determine eligibility and funding limits, and to ensure your retirement funding and tax strategies comply with all appropriate regulations. 

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial in Saratoga Springs and Rhinebeck.

Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, an SEC registered investment advisor or Cadaret Grant & Co., Inc. Sterling Manor Financial and Cadaret, Grant are separate entities.