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For years, my kids have been following me into my garage gym—even before we had a proper home gym, they would steal stray dumbbells or yoga balls that I thought I had bought for myself. I would encourage their interest, but I wondered: How can I encourage them to make exercise a habit? It took a while, but I think I have that figured out.

I came up with the routine here when my three kids were aged 6 to 12. The oldest was definitely ready for structured strength training: He wanted to get stronger for the sports he plays, and he was organized enough to have a daily routine that involves a visit to the garage gym. The younger ones were still just interested in fun, which is great, but they would wander into the gym while I was trying to lift and demand I give them a workout, too. So I was on the hunt for a lifting routine that would be simple enough to suggest on the spur of the moment, yet fun and interesting enough to stave off whining while I’m trying to get my own workout in. I found something that worked beautifully for all of them, and it’s my go-to recommendation for anyone who wants to do a little strength training each day.

I wrote this, or something very much like it, on a whiteboard in the gym:

EASY STRENGTH

• 2 sets of 5: goblet squats

• 2 sets of 5: kettlebell deadlifts

• 2 sets of 5: bench press

• 2 sets of 5: Kroc rows

• 2 carries, any heavy object of your choice

The name and the set/rep scheme are pinched from a book I have heard of but admittedly not read. I want to be clear that any of the modifications to the program that I’ve done are not endorsed by the authors; and also, that I don’t know what they are since I just grabbed the central ideas and ran with them.

The basic structure that I stole goes like this:

• Every exercise is done for ten reps, broken here into two sets of five.

• There are always five exercises that fit the categories of: squat, hinge, push, pull, and carry.

• You can do this every day.

• Add weight when it feels too easy.

It’s been a smashing success. The oldest has fallen out of the habit a few times, but always gets back to it without any prodding from me. Sometimes his little brother will tag along and they’ll do the workout together. And even my youngest kid can do the five exercises on the board, although she needs my help for some of them.

Why my kids loved this

First, they were sold on the name. If you’re a kid who gets easily winded or discouraged in gym class, the idea that exercise can be “easy” is appealing, even revolutionary. According to a paper that describes the Easy Strength program, the first time you do an exercise it should be easy enough to feel like a 5 or 6 on a scale of 1 to 10. Or to put it another way: you’re doing five reps of each exercise with a weight that you could do nine or 10 reps of, if you wanted to. (You can add weight if you’re feeling frisky, but it’s never supposed to feel hard.)

Second, we chose exercises they enjoy. I would love to see my kids doing more pushups, but the older ones prefer bench press (and they know how to do it properly, with the safeties in our rack). They hate pretty much all types of squats except goblet squats, so: fine. Better a goblet than nothing.

Third, and I think this is key, we chose exercises that require zero setup time (or, occasionally, a very brief setup). We have small, medium, and large kettlebells. Depending on the kid, they used medium or large for the deadlifts, and small or medium for the squats. I had thought at first that they could start chaining small plates to the kettlebells to add weight, but they preferred to keep working with the same bell until it felt too easy, and then they would give it a try with the next larger size. Hey—that works.

Why it’s secretly a really solid training program

At first, it looks almost laughable. Just two sets of each exercise? The first time my oldest did it, he was in and out of the gym in less than 15 minutes. Once he got more familiar with where to find everything and how to do the minimal setup, he was finished some days in under 10.

But here’s the thing: The sweet spot for building muscle and strength is considered to be somewhere in the ballpark of 10 to 20 sets per muscle per week, with beginners able to get away with a bit less. If you do two sets every day, that’s 14 in a week. If you only do five days of training and take the weekends off, that’s still 10 sets. And if you’re a kid who wanders down to the gym a few times a week and kind of forgets about it the rest of the time, that’s still six sets per week, which is a lot more than zero.

Don’t they need rest days? I hear you muttering at your screen. Not necessarily. Remember that if you’re doing an amount of work that you have adapted to (or that is small to begin with), you can do it pretty much every day. For example, you can go for a walk every day. Manual laborers show up to work every day.

Or to think about it another way: nobody would bat an eye at a program that had three or four sets of each exercise on Monday, Wednesday, and Friday. This is the same thing, just spread over more days. It’s the same amount of work. (And no, there’s not a law of nature that you need to take a day off between strength sessions; rest days just make for convenient scheduling.)

How to start doing this with your kids (or yourself)

If you want to set up something similar for yourself or your own family, here are a few tips to get started.

The most important thing is that the kids (or you) should know how to do the exercises that are part of the program. If a kid has to learn how to squat and how to deadlift and everything else, odds are not good for making it through the first day without crying. But if you’ve already been coaching them through some air squats or reminding them to keep their back flat when they get curious about lifting your kettlebell, then they may be ready to include those exercises in their routine. If you’re not sure where to start, ask them what they’ve been doing in gym class. For kids who are old enough to follow a tutorial from YouTube, try these:

• Goblet squat

• Barbell squat

• Push-up

• Deadlift (with a barbell)

• Kettlebell swing

• Inverted rows

Once they know the exercises and can do them safely, you can let them do the routine on their own, age permitting. This is where the minimal-setup rule comes in: Make sure they can walk in and get started without having to ask for help or gather a bunch of different supplies from around the room. Kettlebells and fixed (not adjustable) dumbbells are great for this, but don’t forget that bodyweight movements also require little to no setup.

For example, you can have the kids do pushups with their hands on a bench. As they get stronger, they can do them on the floor and then graduate to putting their feet on the bench. Step-ups are a great option for when air squats get too easy. Inverted rows are a good “pull” exercise, and they can work their way up to pullups if you’ve got a bar. Have a look at my list of bodyweight movements that are good for strength building, and pick out some things that will work for your little (or not-so-little) ones.

And if you’re doing this for yourself, do consider the version called “Even Easier Strength” which is explained here. You’ll get a chance to work up to a heavy single every other week, and to do sets of 10 sometimes. And where your kiddos may value familiarity in the exercises, you can swap things out every two weeks, or whenever you feel like it. For example, in the slot dedicated to squats, you can cycle through squats, lunges, step-ups, and unweighted single-legged squats to a box (or whatever variations appeal to you).

Is this the very best way to build strength and muscle? I mean, I wouldn’t train for a powerlifting competition this way. But any routine you’ll actually do beats the heck out of doing nothing. So if you aren’t into challenging yourself with tough training plans, make staying healthy easy for yourself by setting up a routine that’s quick enough to fit in your day and that you’ve designed to be enjoyable. After all, why should kids have all the fun?    

Washington, D.C., Jan. 21, 2025 — The U.S. Department of Agriculture today announced the names of the following individuals who will hold senior staff positions in Washington, D.C. These appointees have been selected to implement President Trump’s America First agenda, ensuring that the needs of America’s farmers, ranchers, and producers remain a top priority.

Kailee Tkacz Buller Appointed as Chief of Staff of the U.S. Department of Agriculture

Despite the fact that there are more than 15 million active criminal cases every year, most Americans are only familiar with criminal investigations by the police through television shows. Police dramas are fun, but they make the investigation process seem pretty straightforward and obvious—those under investigation know about it immediately, and the case is usually wrapped up pretty quickly.

The reality is very different: Criminal investigations can take a very long time, and people can be swept up in one without their knowledge. The police are under no obligation to inform you when they investigate you. Whether you’re suspected of crimes directly or you’re associated with someone else being investigated, there are signs you can spot that indicate the cops are looking at you. Even if you’re innocent of any crime, knowing that you’re under investigation means you can take steps to protect yourself, like consulting a lawyer and being cognizant of your rights against improper searches of your property. Here are the clues that you might be under investigation by the cops.

Subtle signs you’re being investigated

Some of the signs that the police are investigating you are easy to overlook, and difficult to pin down. If you notice the following things happening around you, you might be under investigation:

• Unknown vehicles. Are there unfamiliar vehicles parked near your home or work? Seeing the same strange cars or other vehicles repeatedly parked nearby could be a sign of surveillance—either by cops or thieves.

• Other signs of surveillance. If you notice cameras—either carried by people who mysteriously show up wherever you are or suddenly installed on your street—the police may be recording your movements and behavior as part of an investigation.

• Trackers. A GPS tracker on your car might have been placed by the police.

• Odd social media contacts. If you notice a clump of new followers or connection requests from people you don’t know, or notice a spike in traffic or followers with no easy explanation, it might be investigators monitoring your online activities.

• Associates arrested or investigated. If people you have a connection to are charged with crimes or are being openly investigated, it’s very possible your name will at least come up as part of that investigation. If people around you are being targeted by the cops one by one, you might be caught up in it all.

• Bank complications. If you start to have a lot of trouble making normal, everyday financial transactions and your bank or other financial institutions can’t explain or resolve the problem, it might be a sign that your finances are being monitored.

• Hesitation to associate. Are friends and business associates suddenly unavailable and/or reluctant to talk to you? It might indicate that the police have questioned them about you, prompting them to distance themselves.

These signs are tough to spot, and difficult to interpret, but seeing more than one in your life should prompt at least the suspicion that you’re being investigated. There are other, more obvious signs, too.

Overt signs you’re being investigated

While the police often investigate in the background without alerting the subjects, there are some very obvious signs that you’re under investigation:

• Direct contact. The police may not tell you directly that you’re under investigation even if they bring you to the police station or their offices for questioning, or contact you directly in other ways. But they don’t have to tell you why they want to talk to you, so it’s best to assume that if they’re asking you questions it’s because you’re the subject of an investigation.

• Associates interviewed. Similarly, if the police are questioning your acquaintances or business associates, it’s a clear sign that you might be under investigation—especially if you’re the common denominator between disparate people.

• ISP subpoena letter. If your internet service provider (ISP) receives a subpoena to provide information about your online activity, they are required to send you a letter notifying you of the request and their compliance. If you get a letter like that, it could be linked to a lawsuit, but it could also be the police investigating you.

• Frozen accounts. If your finances go from wonky to literally frozen so you can’t access any of your money, it’s often due to a criminal investigation that leads in some way to your finances. If your credit cards and bank account are suddenly inaccessible, you’ve probably been under investigation for some time.

What to do if you think you’re being investigated

If you think you’re seeing signs that the cops are investigating you, there are a few fundamental steps to take:

• Lawyer up. Whether you’re innocent or guilty—and even if you have no idea why you might be the target of a police investigation—you should immediately consult an attorney regarding your suspicions.

• Shut up. You have a right not to incriminate yourself, and you are never under any obligation to speak with police without an attorney present. Don’t contact the police to ask if you’re being investigated—they don’t have to tell you, and anything you say could be used against you. If you’re contacted by law enforcement, say nothing and direct them to your lawyers.

• Lock up. The police are required to obtain a warrant to search your property. In the absence of one, don’t allow law enforcement to enter your home or business.

On the day you moved into your home, you may have wondered how you’d ever fill all that space. Flash forward a few years and suddenly you’re wracking your brain trying to carve out an extra storage area, or contemplating a major remodel to add more square footage.

If this sounds like you and you’re all out of ideas, there’s a “hidden” resource lurking in your house: the hallways. Depending on how wide yours are (the minimum width, according to the International Residential Code, is 36 inches, but most residential hallways are 42-48 inches wide, and some homes even have 60- or 72-inch hallways!), you could be putting them to better use than as a mere conduit from one room to another.

If your hallways are a cramped three feet wide, it will be difficult to make them pull double duty. But if your hallways are at least four feet wide, you have options to turn them into surprisingly useful rooms.

Use a hallways as a dining room

If you have a relatively wide hallway off the kitchen and you need a place to eat that isn’t standing over the sink or balancing plates on your knees, you can turn that space into a quasi-dining room with a little creativity. With four feet of space to work with, a narrow dining table like this one, pushed up against one wall, can work—at just under 16 inches wide, it leaves plenty of space for people to sit, and the chairs slide underneath when not in use. Hang some lighting over the table and install some shelving for storage and you’ve got yourself a small but usable dining room. If you’re tighter on space, you could even consider a drop-leaf table that would fold flat against the wall when not in use.

Set up a hallway library

One of the easiest ways to make a hallway function as a room is to turn it into a library or other shelf-focused storage area. Shallow bookcases like these (less than 10 inches deep) can make even a three foot hallway a viable library option. Adding narrow seating (like this entryway bench) against the wall between two of the bookcases, plus some wall-mounted lighting, can make that hallway feel like a cozy reading spot.

Use a hallway as a conversation area

Hallways are usually hurried through, but if you lack a space in your house to sit with a friend and chat, your hallway might offer an opportunity. If your hallway is at least four feet wide, a shallow bench with a back along with a narrow side table carves a spot to sit with a cup of tea and chat with a neighbor, or to hang out and think without the distraction of a TV mounted directly in front of you.

A hallways can even be a “bedroom”

No, your hallway will never be a real bedroom, even if it’s a ludicrous six feet wide. But if it’s at least four feet wide, it can be a place where surprise and overflow guests can sleep when needed. One or two narrow twin bed frames or daybeds can turn a wide hallway into a sleepover spot, and the daybed option doubles as seating for a conversation area or reading nook when not otherwise in use.

If you’ve been on TikTok over the past few days, you’ve no doubt witnessed your favorite creators saying their goodbyes and telling you where you can find them next. With Congress’ impending ban on the social media app set to take effect in the U.S. on Sunday, it seems like there’s little the platform’s users can do. On Friday, the Supreme Court ruled that it is upholding the ban, citing Congress’ concerns over Chinese access to American user data—but that might not be the end of the story.

The Supreme Court upheld the TikTok ban

In a per curiam opinion posted Friday morning, the Supreme Court decided to uphold the TikTok ban that’s set to remove the platform from app stores starting Sunday, Jan. 19. The move marks the heaviest blow yet to the hope that the app could continue operating as usual, but despite acknowledging that “TikTok offers a distinctive and expansive outlet for expression” for “more than 170 million Americans,” the Court ultimately decided to stand by Congress’ “well-supported national security concerns.”

However, the opinion did offer one silver lining for users as they flee to other apps. While acknowledging that TikTok represents “new technologies with transformative capabilities,” the court cautioned that its ruling should be “understood to be narrowly focused,” rather than serving as precedent for future cases. The justices also argued that their reasoning is “content neutral,” attempting to ease concerns that the real reason behind the TikTok ban might be what users are seeing rather than how their data is being handled.

Will TikTok shut down?

Technically, the terms of TikTok’s ban don’t require the site to shut down operation in the U.S., but rather keeps its app from being distributed by app stores. In this state, new users couldn’t download the app, while it would slowly become unusable over time for everyone else. Overall, then, the loss of the platform would be a more gradual transition. However, reports say that TikTok is willing to go a step further, threatening to shut down altogether as a sort of nuclear option to protest the ban now that it’s been upheld. (It’s also been pumping up its alternative video app Lemon8, although the TikTok ban would presumably affect this platform as well.)

The idea, it seems, is to play chicken with the government. American users have already shown their willingness to use similar Chinese app Xiaohongshu (or RedNote) as a replacement-for-TikTok-slash-act-of-protest, and TikTok users in particular have been quick to shut down the possibility of moving to Instagram reels or other American alternatives. In taking the app away from these users entirely, TikTok might be able to spur them into political action (don’t be surprised if opening the TikTok app on Sunday prompts you to call your representatives).

Essentially, TikTok parent company Bytedance seemingly doesn’t seem willing to sell to an American company, which is the only way the current ban would allow TikTok to keep operating. Overcoming the Supreme Court is a tough job, but in swaying public opinion towards its side, the company seems to be looking to do just that.

In fact, it’s already seen some success, as key government officials across both aisles have already expressed desire to backpedal on Congress’ legislation.

Biden leaving enforcing the ban up to a TikTok-friendly Trump

Prior to the Supreme Court’s decision, reports were split on whether Biden would take any steps to circumvent the ban. Now, the White House has issued an official statement that it is leaving responsibility for enforcing the ban to incoming President Donald Trump.

“Given the sheer fact of timing,” the statement reads, acknowledging the unusual position the ban’s implementation places on Biden’s White House a day before he leaves office, “this Administration recognizes that actions to implement the law simply must fall to the next Administration.”

The statement also reiterated Biden’s opinion that TikTok should remain available but under American ownership. However, in leaving responsibility for enforcing the ban up to President Trump, it does seem to give the incoming administration free reign to decide how the law is actually implemented—it’s possible (though unlikely) that TikTok could even continue to be distributed on Sunday without retribution.

It’s perhaps good news for TikTok users, then, that President Trump has already vocally expressed his opposition to the ban, and reports indicate he’s ready to act to stop it. The Washington Post says Trump is considering penning an executive order that would delay the ban’s enforcement by 60 to 90 days. Even with Biden’s blessing to decide what to do next, such an extreme measure would perhaps be Trump’s only play here, as the ban is still legally set to go into effect one day before he takes office. Trump’s stance marks a similar change in attitude to President Biden’s: during his first term, Trump signed an executive order that attempted to force TikTok to shut down operations in the U.S., something the company avoided by partnering with U.S.-based company Oracle to protect the data of American users.

A last ditch bill to save TikTok (for now)

Realistically, the most stable way to get the ban struck down would be for the members of Congress who voted for it to change their minds. The biggest governmental backpedal we’ve seen on the TikTok ban so far—or at least the biggest one that doesn’t rely on hearsay and anonymous sources—would be a new bill from Democratic Senator Ed Markey. Introduced this week, Markey’s bill would have extended the deadline for the ban by 270 days, giving TikTok more time to find a buyer or provide lawmakers an opportunity to reevaluate the situation. Unfortunately, it was quickly struck down by Republican lawmakers, but the reasoning behind it does show that at least parts of Congress are beginning to waver.

“In four days, TikTok goes dark,” Markey said while introducing the legislation. “My bill just says, we need more time.”

As part of his justification for the bill, Markey argued that TikTok has been “central to our economy and the way in which we communicate,” arguing that the communities its creators and small businesses have established there “cannot be replicated on another app.”

“We need time to have a deeper conversation about how to address the national security risks caused by Bytedance’s ownership of TikTok.” Markey continued. “We need time to understand the ban’s implication on TikTok’s creators and users. We need time to consider alternative ideas.”

This bill also marked something of a change in attitude from Markey, who originally spoke out against banning the platform but nonetheless voted for the current ban—although it should be noted that the ban was included in a bill also providing aid to Ukraine and Israel. 

For his part, in a post on X, Senate Minority Leader Chuck Schumer vowed to continue “working to keep TikTok alive,” even in the face of Republican opposition.

Support for the ban remains

While politicians across both aisles and two branches of government have now spoken about reversing or delaying the ban, some in government are sticking to their original decision.

“They had all the time in the world,” Republican Senator Rick Scott said. “They’ve had an opportunity to sell it to make sure the Chinese government doesn’t control it and they decided not to do that.”

Republican Senator Tom Cotton, who led the charge on blocking Markey’s bill, said, “We didn’t pull the rug out from under TikTok, and we didn’t ban it. Instead, Congress simply demanded that the app could no longer be owned and controlled by our nation’s worst enemy, communist China.”

For now, all eyes are on Trump, who takes office on Monday. Hopeful viewers include even TikTok CEO Shou Zi Chew, who will be present at Trump’s inauguration and has already posted a video preemptively thanking Trump “for his commitment to work with us to find a solution that keeps TikTok available in the United States.” This kind of signaling could just be wishful thinking, or it could indicate that while there’s little Trump can do to keep the ban from going into effect on Sunday, we could see some quick action just one day later. As Trump told CNN shortly after the Supreme Court’s decision went through, “It ultimately goes up to me, so you’re going to see what I’m going to do.”

But even if legal pressure from the highest office in the land fails to bring back your favorite influencers, there’s also the question of public opinion. Depending on how TikTok responds to the Supreme Court’s decision, Americans could have a very different response to the ban. With enough public fervor, it’s possible we’ll see more attempts from either Congress or the presidency to keep this saga from being finished quite yet.

Update 4:30 PM ET: Updated this post with a video from TikTok CEO Shou Zi Chew.

WASHINGTON, Jan. 17, 2025 – Today, the U.S. Department of Agriculture’s (USDA) Animal and Plant Health Inspection Service (APHIS) announced an additional six states are enrolling in the National Milk Testing Strategy (NMTS).

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We all have those money tasks that make our stomachs churn. You know the ones—checking your credit card balance after a spendy month, finally opening that medical bill, or diving into your retirement account settings. Enter “Scary Hour,” a trending productivity technique that’s helping me transform financial anxiety into actionable progress.

What is Scary Hour?

The concept is beautifully simple: set aside one hour to tackle tasks you’ve been avoiding due to anxiety or fear. While the term is trending on TikTok (RIP), it’s a fresh spin on established time-blocking techniques. But there’s something powerful about naming this dedicated time for facing our fears—it acknowledges that these tasks are indeed scary, and that’s okay.

My financial Scary Hour approach

I started implementing this Scary Hour for my finances after realizing I had a growing pile of “I’ll deal with that later” money tasks. Hey, there’s nothing like writing about personal finance all day to make you procrastinate your own personal finances. Here’s how I structure my financial Scary Hour:

• I schedule it for Tuesday mornings, when my energy is high and my mind is already in productivity mode from starting the work week

• My phone goes on Do Not Disturb

• I make my favorite ginger tea (a small reward helps!)

• I keep a physical notepad handy for action items

• I set a timer for exactly 60 minutes

What I actually do during Scary Hour

In my first session, I tackled the immediate anxiety-inducing tasks:

• Reviewed all account balances

• Categorized last month’s “miscellaneous” purchases

• Called about an incorrect charge I’d been avoiding (I had accidentally overpaid my credit card and created a negative balance)

• Finally calculated my true monthly restaurant spending (ouch!)

You can work on your deeper financial planning, too:

• Reviewing and adjusting investment allocations

• Comparing insurance quotes

• Reading through employee benefits documentation

• Creating debt payoff scenarios

• Analyzing spending patterns in traditionally “scary” categories

Why this productivity hack works

The beauty of Scary Hour lies in its constraints. Knowing I only have to face these tasks for 60 minutes makes them feel manageable. Plus, the timer creates a sense of urgency that helps overcome analysis paralysis—a common obstacle I know I face in all things financial decision-making.

Most importantly, this approach creates a dedicated space for financial self-care. Not only do you get to reduce anxiety by making scary tasks routine, but you can actually turn scary tasks into small wins. If you’re looking to transform vague money worries into concrete actions, this is the hack for you.

Tips for your own financial Scary Hour

Begin with quick wins like unsubscribing from tempting retail emails, making that one phone call you’ve been avoiding, checking the balance on a neglected account, or filing away important financial documents.

From these bite-sized action items, you can build yourself a little momentum. As you get comfortable, tackle bigger tasks, like creating a new budget, consolidating debt, or maybe even researching estate planning.

Make this habit sustainable by keeping a running list of tasks for future scary hours. Celebrate your progress, no matter how small, and be easy on yourself if you miss a week. After all, I find the real magic happens outside of Scary Hour. By regularly facing financial fears in a controlled setting, you’ll likely find that money matters become less scary overall. I’ve noticed myself making quicker financial decisions, feeling more confident in money conversations, and experiencing less anxiety about day-to-day money management.

The bottom line

Money doesn’t have to be scary all the time. By dedicating just one hour a week to facing financial fears, you can transform anxiety into action. Remember, the goal isn’t to eliminate financial stress completely—it’s to build the confidence to handle it effectively.

Start your own financial Scary Hour this week. Your future self will thank you for facing those fears, one hour at a time.