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Author: blogs2025

  • 3 Common Ones, Plus Their Solutions

    3 Common Ones, Plus Their Solutions


    “I work with coaches and other people who know too much.”

    Kate Solovieva is a former professor of psychology, a PN master coach, and PN’s director of community engagement.

    And the above quote has become one of her taglines.

    Though Coach Kate has coached thousands of “regular” clients, her specialty is coaching other coaches.

    Through her work as an instructor with PN’s Level 2 Master Health Coaching Certification, a facilitator for PN’s private online coaching communities, and a coach in her own private practice, she gets a front-row view of all the questions and challenges both new and seasoned coaches have.

    Coach Kate knows what other coaches are up to.

    She’s seen the victories and the blunders of thousands of coaches, and today, she’ll share three common mistakes she sees them making.

    If there’s anything Coach Kate wants, it’s to see her peers achieve wild success, so her hope with this article is to help coaches:

    • Stop feeling paralyzed by insecurity and doubt—and start growing their business
    • Learn to see their clients more objectively, so they can best serve their needs and goals
    • Clearly identify their responsibilities as a coach (hint: they’re’ not what many coaches think they are)
    • Harness their natural passion and investment in a client’s success—without burning themselves out

    We’ll cover three common coaching mistakes, plus the solutions to overcome them. Let’s get into it.

    Coaching mistake #1: Focusing on coaching instead of selling

    Coach Kate describes a coaching business as a three-legged stool.

    • There’s the coaching leg (which is your skills and knowledge as a coach),
    • A selling leg (which is your ability to market and attract a flow of clients), and
    • An administrative leg (which includes how clients book appointments, make payments, and other organizing tools and systems).

    “The vast majority of folks who get into coaching start with the coaching leg,” says Kate.

    “They want to become the best coach they can be, which is amazing. However, to become the best coach you can be, information and theory only get you so far.”

    As Kate says, “You cannot become the best coach you can be in a vacuum, talking to yourself in your office.”

    Which is why she suggests challenging the desire many coaches have to wait until their knowledge is “complete.”

    Instead, she suggests, just start selling.

    Why?

    Coaches who start selling sooner also get to start coaching sooner.

    Over time, they’ll have an advantage over the coaches who want to be “the BEST coach they can be” by getting 12 certifications before selling their services.

    Meanwhile, the coach who “doesn’t really know what they’re doing” but has started practicing anyway will begin building their business and their coaching experience—and likely improve their odds of overall success.

    Solution: Remember to show up as a COACH, not an EXPERT

    There’s a natural inclination among aspiring coaches who want to do a good job to get those 12 certifications before they start coaching.

    “Sometimes we hold on to this hope that we’ll get to a point where we feel confident enough at fielding any question that ever comes our way,” Kate says.

    Because as every coach knows, when you start telling people what you do, they’ll have questions. And often, they’ll have questions you can’t answer, and that can feel uncomfortable… mortifying even.

    (You’re supposed to be the expert, right??)

    According to Coach Kate, the above belief—that you’re supposed to be an authority with all the answers—is based on an erroneous assumption.

    “When I show up to a coaching conversation, my role is not ‘the expert,’” she says.

    Yes, coaches have to show up to client interactions with a baseline of nutrition knowledge. (For example, if a client asks you about good sources of protein, you should be able to list some.)

    But coaches don’t have to show up with a prepared lecture, or encyclopedic knowledge of nutrition minutia or biochemistry. (You don’t have to feel bad if you can’t recall the ratio of omega 3 to omega 6 in flax oil, or all the steps in the Krebs cycle that produces ATP.)

    Even when you know the answer, Kate suggests that not answering right away can actually be more productive.

    “If a client asks you about seed oils, you can simply say, ‘That’s a great question. I can get you some information on that if you’d like, but I’m curious, why do you ask?’”

    While the expert might respond with a summary of the latest research on seed oil processing and its health effects, the coach will strive to learn more about why the question is meaningful to the client.

    For example, after inquiring further, you may learn that your client heard about seed oils from their friend Susan, who changed the fat sources in her diet and lost ten pounds. And the client is curious to see if they might also lose ten pounds if they eliminate seed oils.

    With this kind of response, you learn more about what the client is really after (a weight loss solution), which ultimately helps direct you to more effective strategies (which probably have nothing to do with seed oils).

    ▶ Takeaway nugget:

    Coaches should have a firm understanding of fitness and nutrition principles.

    However, clients often don’t need more information; they need coaching.

    When a client asks you a question, consider whether the answer will help them take action.

    If it will, offer them what you know. (If you don’t know the answer, you can simply say, “I’m happy to find more information about that for you.”)

    If it won’t, consider turning their question into a coaching opportunity. Ask, “Can you tell me why you’re curious about that?” Their answers will likely lead you to a more productive conversation.

    Coaching mistake #2: Assuming your clients are exactly like you

    Now, maybe it sounds obvious that clients aren’t just clones of us.

    That said, especially when we feel all warm and vibe-y with our clients, it can be easy to forget in the moment.

    For example, maybe you’re someone who…

    • Tracks macros, and feels it’s relatively simple and effective. So you assume this approach will work on most clients (even though many will find it triggering and overwhelmingly complicated).
    • Coaches virtually, so your clients are all over the world. You might recommend meeting certain protein targets, without considering that in some communities, protein dense foods might either be hard to access, prohibitively expensive, or both.
    • Prioritizes fitness. And for the life of you, you can’t understand why your client would skip a lunch workout because she doesn’t want to mess up her hair and makeup in the middle of a work day.

    If you’re a coach, you probably went into this line of work because you value nutrition, exercise, and overall health. And often, we assume our clients hold these same values. But the truth is, that’s not always the case.

    Says Kate:

    “There’s nothing inherently superior about valuing your health. If you do, yes, you’ll probably experience better health and live longer. But not everyone shares those values. That’s a tough one to swallow.”

    Of course, without seeing your clients for the unique people they are—with their own individual preferences, values, and goals—you may find yourself suggesting behaviors that aren’t possible for them, or striving for goals that aren’t meaningful to them.

    Over time, this becomes frustrating for your clients and you: They feel like you don’t “get” them, and you feel like a “bad” coach.

    Solution: Get a clear picture of the client’s baseline—and determine what actions they’re ready, willing, and able to take

    The opposite of assuming (often unconsciously) that clients are like you is, well, assuming nothing.

    As best as you can, check your biases and assumptions at the door, and approach each client session with an open, curious mind.

    Ask questions, such as:

    “What inspired you—or pushed you—to come in today?”

    And:

    “Why is that goal meaningful to you?”

    And:

    “What skills do you have today that might help you achieve your goal? What skills do you feel you might be missing?”

    Listen.

    Withholding assumptions can be particularly difficult when clients share some obvious similarities with you. (Perhaps they’re also a single mom, or they’re also training for a triathlon, or they’re also a cancer survivor.)

    But even when clients share similar experiences or goals, their biology, social context, personal history, and many other factors can make their “similar” experiences, in fact, totally different.

    Coach Kate says in these cases, you can show that you relate to them, while also inviting them to describe their own experience. She suggests using the following question:

    “I know what [insert shared experience] has been like for me, but what has [insert shared experience] been like for you?”

    Once you have a clear picture of a client’s values, priorities, and reasons for change, you can assess which actions they’re ready, willing, and able to take. (Again, don’t make assumptions here. Just because you find meal prep quick and easy, doesn’t mean your client will.)

    If you want to go through this exercise with your client on paper, use our Ready, Willing, and Able Worksheet.

    ▶ Takeaway nugget:

    Remember that clients:

    • Aren’t always motivated by the same things as you (for example, they might care more about their next lab test results than how they look in a swimsuit)
    • Don’t always enjoy—or hate—the same things (just because you love long sessions of steady state cardio, doesn’t mean they will… or vice versa)
    • Don’t always share your values (as mentioned above, not all clients value health above all else; they may instead value pleasure, spontaneity, or something else)

    Get to know your unique client, their specific goals, and what actions they can realistically execute (and maybe even get excited about).

    Coaching mistake #3: Getting too attached to client results

    This is, actually, very natural.

    “There’s a reason we go into coaching. It’s because we care and we want to help clients. We want to see them succeed,” says Coach Kate.

    But caring can be a double-edged sword.

    “With our clients, we carefully decide on the habits and behaviors that need to occur… And then they walk off and either do the thing or don’t do the thing. That’s brutal.”

    No matter how sound and foolproof your advice is, how well-thought out your plan, how much you care, ultimately, you have no control over whether a client executes it, and gets results.

    Naturally, as a coach, you might feel frustrated, even heartbroken when clients don’t do what they say they’ll do, or when they’re not seeing the outcomes they were hoping to see.

    However, according to Kate, this isn’t something coaches should try to avoid completely. It’s part of the job, and it’s often a sign that your work has meaning to you. (It’s a good thing.)

    “However, I think there’s a point there where we can start caring more than the client themselves,” she says.

    And that’s precisely where to draw to the line.

    At PN, we often say that “care units” are the currency of coaching.

    Care units are how much time, energy, attention, authenticity, and true “heart” you can bring to helping, serving, and caring about your clients.

    Your client also has a certain amount of care units.

    How much time, energy, attention, authenticity, and “heart” can they bring to their own change and growth projects?

    (Most of the time, not that much. Which is totally normal.)

    Our advice: Care one care unit less than your client does.

    How do you do that? One approach…

    Solution: Clearly separate client and coach responsibilities

    So, how do we maintain an appropriate level of emotional investment—but also help clients stay on track?

    “This is where I really like to get really clear on what my role is as a coach,” Coach Kate says.

    “Because if you are very, very clear on what your role is as a coach, then you can sort of go through the list, and check in with yourself: ‘Did I show up? Did I follow up? Did I coach this person to the best of my ability?’”

    For example, as a coach, it’s reasonable to be responsible for:

    • Providing guidelines for how to reach out (to ask questions or book appointments) as well as setting expectations for your response times
    • Weekly check-ins with clients via email, text, or phone, to assess progress or troubleshoot obstacles
    • “Life-proofing” a program as much as possible, by proactively discussing obstacles that could arise in the future, and brainstorming realistic, flexible solutions

    Meanwhile, the client is responsible for:

    • Whether or not they respond to your check-ins
    • Whether or not they actually DO the agreed upon fitness, nutrition, or lifestyle practices that are likely to get them to their goal
    • How much they reveal during coaching sessions (for example, whether or not they tell you if they’re struggling with stress eating, or some other issue that makes it hard to stick to the plan)

    Ideally, clearly delineating these responsibilities should happen early in the coaching relationship. Some coaches prefer to have an open discussion, while others have actual contracts that outline coach deliverables and client expectations.

    This early communication can also be a way of vetting coach-client “fit.”

    “When I’m having that initial conversation with a prospective client, I can ask, ‘What does accountability look like to you?’ If the client replies, ‘Well, I want you to text me every morning and night, and I want you to make sure I’ve done my workout, and also ship groceries to my house,’ then I will be the one to say, ‘I don’t think this is a good fit.’”

    Coach Kate says this kind of early clarity can also prevent coach-client friction in the future.

    Clear boundaries and expectations at the outset means clients are less likely to be disappointed if they assumed their coach was going to “take on” more, and coaches are less likely to burn out from shouldering more than they should.

    It even protects the coach-client relationship in extreme (though not uncommon) situations such as when a client “ghosts” before a paid contract is over.

    “When somebody doesn’t reply to me, I don’t take it personally. It’s not their job to reply, but it is my job to check in,” Coach Kate says.

    “If I don’t hear back, I just check in on Monday, and then again on Monday. And again, and again, and again—trying all the contact methods they’ve provided me—until their coaching contract is over. If we get to that point, they’ll get an email from me saying, ‘Hey, I hope everything’s okay. My door is always open. I hope you’re doing well.’”

    ▶ Takeaway nugget:

    Make a list—either for your own reference, or to include in a contract that new clients have to sign—of the accountabilities you have as a coach.

    (Hint: These are usually specific actions, like “Text, email, or phone once a week to check in” or “Host monthly virtual lectures on various nutrition topics for group clients.”)

    Make sure to have a conversation about expectations and responsibilities with all clients, ideally before beginning to work together, or at least in the first session.

    Bonus mistake: Forgetting to give yourself a pat on the back

    It’s maybe not the most “coach-y” way to write an article: Point out a list of your mistakes, then hand you solutions to deal with them.

    But if you’ve made the above “mistakes,” we want you to hear it from us:

    We’re proud of you.

    If you’ve gotten sidetracked by the above, it’s likely because you really care. And that’s never going to be a mistake; it’s a strength.

    That said, although these “mistakes” are completely normal, and most coaches make them, they can limit your potential as a coach, and as a business.

    And we want to see you succeed.

    (If you liked this article and want to learn more, listen to the full episode of the Coaches Compass podcast, where the interview with Coach Kate Solovieva was originally conducted.)

    If you’re a coach, or you want to be…


    You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.


    If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)

  • A Checklist for Evaluating Long-Term Care Insurance Options – Life Happens

    A Checklist for Evaluating Long-Term Care Insurance Options – Life Happens


    Life often has a way of taking unexpected turns, especially when we get older. While there’s no way to know for sure if you’ll need long-term care in the future, it’s quite likely considering that people are living longer than ever—in fact, 69% of people will use long-term care services at some point.

    As you draw closer to your golden years, getting long-term care insurance (LTCI) can be a smart decision to ensure peace of mind and financial stability for both you and your loved ones. With many options available, making the right choice can feel overwhelming. Use this checklist to help you evaluate and take that next step toward getting coverage.

    1. Understanding Long-Term Care and Early Planning:

    • Define the types of care: Understand the various forms of long-term care, such as nursing home care, home health care or assisted living. Determine what kind of care you or a loved one might need. It’s also important to think about the kind of care that LTCI doesn’t cover, which typically includes care provided by family members or medical care costs.
    • Start early: The sooner you start evaluating your long-term care insurance options, the better. Early planning can allow for better financial preparation and a broader range of choices.

    2. Exploration of Insurance Options and Policy Features:

    • Traditional vs. hybrid policies: Traditional long-term care insurance (also known as a standalone policy) covers nursing home care, home health care and assisted living, while hybrid policies combine the death benefit of life insurance or annuities with long-term care benefits.
    • Policy features: Look into the specific features like the daily or monthly benefit amount, length of benefit period and the elimination period. Consider inflation protection to ensure the benefit amount keeps pace with rising care costs.

    3. Costs, Premiums and Coverage Specifics:

    • Premium costs: Understand the cost of premiums and assess if they fit within your budget. It’s also important to understand whether the premiums can increase in the future and under what circumstances.
    • Coverage details: Know which services are covered, which are not and any conditions or restrictions. This can help you avoid any surprises later.

    4. Provider Reputation, Financial Stability and Legal Consultation:

    • Provider reputation: Choose companies known for servicing long-term care policies well. Check the financial strength ratings of the insurance company.
    • Legal and financial advice: Seek advice from legal and financial professionals familiar with long-term care planning to understand the implications of long-term care insurance.

    5. Family Discussion and Continuous Evaluation:

    • Family discussions: Engage family members in discussions about long-term care planning to ensure everyone is on the same page. LTCI is also there to help your loved ones, as it takes the pressure off your family to provide care.
    • Continuous evaluation: As needs change over time, review and update your policy regularly, especially after major life events. It’s always a good idea to review any form of insurance annually.

    By following this checklist, you can make informed decisions that provide peace of mind and financial stability for yourself and your loved ones. Evaluating long-term care insurance options is a crucial step in preparing for life’s uncertainties. A licensed insurance agent can help you take the next step of getting coverage.

  • Major Banks with ATM Fee Reimbursement

    Major Banks with ATM Fee Reimbursement


    I haven’t paid an ATM fee in ages because I use an Ally Bank checking account. They will reimburse me $10 per statement cycle on fees charged by another bank when I use their ATM. They also have a partnership with Allpoint and MoneyPass so I can access my cash through those networks without paying a fee.

    $10 isn’t a lot but I don’t need cash often so it’s actually a perk I rarely use.

    If you’re paying ATM fees for using other banks, you should consider switching to a bank that will reimburse you for those fees. Sadly, many of the best online banks do not offer ATM reimbursement as a perk (I checked Sofi, Capital One, Discover, CIT Bank, and a few more).

    Here are some major banks that offer this and their terms, listed in alphabetical order:

    Table of Contents
      1. Alliant Credit Union
      2. Ally Bank
      3. Axos Bank
      4. Betterment
      5. Charles Schwab Bank
      6. Consumers Credit Union
      7. Fidelity Cash Management Account
      8. TD Bank
      9. TIAA
      10. USAA
      11. Wells Fargo

    Alliant Credit Union

    Alliant Credit Union is a nationwide credit union that has 80,000+ fee-free ATMs but they will reimburse you up to $20 in ATM fees per month. The rebates are deposited into your account at the end of the day they are charged, which is a nice touch.

    Here is our review of Alliant Credit Union.

    Ally Bank

    Ally Bank partners with the Allpoint and Moneypass networks so you get access to thousands of fee free ATMs but they will reimburse you up to $10 each statement cycle for fees charged by other ATMs. Ally will not charge you an additional fee though.

    The checking account interest rate is tiny, which is common, but their savings account currently yields 3.70% APY. It’s not the top rate possible but it’s competitive.

    Here is our Ally Bank review.

    Axos Bank

    Axos Bank, through its various checking products, offers unlimited ATM fee reimbursements, which is quite rare. most banks offer limited reimbursement but Axos goes beyond that. For example, on their Essential Checking account, you get early direct deposit, no overdraft, NSF, or monthly maintenance fees on top of unlimited ATM fee reimbursements.

    The savings account available through Axos currently yields 4.66% APY.

    Here is our Axos Bank review.

    Betterment

    Betterment, best known as a roboadvisor, offers unlimited ATM fee reimbursement on their checking accounts and that reimbursement will come as a credit the following calendar day. This extends internationally too, they will reimburse any ATM worldwide and will also reimburse you the Visa 1% transaction fee on foreign transactions, purchases, and ATM transactions.

    Here is our Betterment review.

    Charles Schwab Bank

    Charles Schwab Investor Checking is Charles Schwab’s checking account and it offers unlimited ATM fee rebates on their Schwab Bank Visa Platinum Debit Card. Again, unlimited ATM reimbursement is rare and this is appealing if you already have a Charles Schwab account. Reimbursement happens at the end of the month.

    Consumers Credit Union

    Consumers Credit Union is the second credit union that made this list and they offer unlimited reimbursement of any and all ATM fees on their Rewards Checking account. They also have partnerships that allow you to use 30,000 surcharge-free ATMs but they’ll reimburse you for any fees you do get charged if you can’t find one of those ATMs.

    Fidelity Cash Management Account

    Fidelity will reimburse all ATM fees when you use their card linked to a Fidelity Cash Management Account. If you have a card linked to a Fidelity Account® Premium, Active Trader VIP, Private Client Group, Wealth Management, current or former Youth accounts owners, all ATM fees are reimbursed as well.

    TD Bank

    TD Bank offers reimbursement on their checking accounts, such as the TD Beyond Checking account. With that account, you get non-TD Bank fees reimbursed at all ATMs when you have at least a $2,500 daily balance.

    TIAA

    TIAA will reimburse you up to $15 for ATM fees charged by other banks but if you have an average daily balance above $5,000, they will reimburse you an unlimited number of times and amount. You can read the terms here.

    USAA

    USAA has partnered with networks that get you 100,000+ ATMs with no fees but if you can’t find one, they will reimburse you up to $10 each monthly statement cycle in ATM fees.

    Wells Fargo

    Wells Fargo offers ATM fee reimbursement on their Premier Checking and Prime Checking accounts. With Premier Checking, they will reimburse all fees but that account requires you to have a $250,000 minimum balance each month to avoid the $35 a month fee! The Prime Checking account, which requires a $20,000 minimum balance to avoid a $25 monthly fee, will reimburse you the first U.S. and first international fee each period.

  • Are Smart Scales The Smarter Way To Measure Health?

    Are Smart Scales The Smarter Way To Measure Health?


    For decades, the Body Mass Index (BMI) was the go-to measure for tracking health. It offered a convenient way to assess whether someone was in the “healthy weight” range. However, BMI does not consider body composition. Two people with the same BMI could have vastly different amounts of muscle, fat, and bone density. That is where modern tools like the body fat scale step in.

    In today’s fitness-forward world, understanding your body composition has become just as important as watching the number on your scale. Whether you are an athlete, someone on a weight loss journey, or just focused on better health, knowing how much of your weight comes from fat versus muscle or water is vital. That makes a scale that measures body fat more relevant than ever.

    Yet, with so many options, people often end up having various questions. Are smart scales accurate alternatives to body mass composition machines? Is a body fat scale worth investing in? This article dives into all of that and more. It aims to help you make an informed choice with logic and science to back it.

    What is a Body Fat Scale?

    A body fat scale is a digital device that does more than measure weight. It estimates your body composition, specifically your body fat percentage, muscle mass, water retention, bone mass, and sometimes even visceral fat.

    These scales work on a principle called bioelectrical impedance analysis (BIA). When you step on the scale, a low electrical current travels through your body. Since fat, muscle, and water offer different levels of resistance, the scale uses this impedance data, along with your height, age, and gender, to estimate various body metrics.

    BIA is non-invasive and quick. But remember, the data is based on mathematical modeling, and that makes the accuracy of the formula used just as important as the electrical reading itself.

    How Do Body Fat Scales Work?

    Understanding the mechanism of how body fat scales measure body fat is key to interpreting the results.

    When you stand barefoot on a body fat weight scale, sensors beneath your feet send a painless electrical impulse through your lower body. Muscles and water, being good conductors of electricity, allow current to pass easily. Fat, being more resistant, slows it down.

    The scale’s algorithm processes this impedance value along with your demographic inputs. It then produces values for your:

    • Body fat percentage
    • Muscle mass
    • Bone mass
    • Visceral fat
    • Water weight
    • BMI

    Higher impedance generally translates to a higher fat estimate. That is how a bioimpedance scale calculates your body composition.

    Understanding the Readings and Their Significance

    Each metric you see on a scale to measure fat percentage offers unique insights. Body fat ratio scale values reveal how much of your body is fat relative to total body weight. Muscle mass helps assess physical fitness and calorie-burning capacity. Visceral fat is a red flag for metabolic health, and water weight indicates hydration status. By tracking these consistently, you get a clear window into your internal health and how your body responds to diet, exercise, and lifestyle changes.

    Why Use a Smart Scale?

    Unlike traditional weighing scales that show just a number, a smart scale offers context, helping users interpret changes in body composition, set meaningful goals, and spot health risks early. Whether you are just beginning your fitness journey or fine-tuning performance, the right smart scale can empower your decision-making with real data.

    Track Progress Beyond Weight

    The scale might not move, but that does not mean your body is not changing. When you are building muscle and losing fat, your total weight may stay constant. It might give the illusion of no progress. A smart scale, however, can detect these shifts by analyzing body fat, muscle mass, and water levels. This visibility helps users avoid the common trap of discouragement and stay motivated as they see actual fat loss and muscle gain reflected in the metrics. Tracking body composition is a much clearer indicator of physical improvement than weight alone.

    Set More Accurate Goals

    Your health goals should be based on what matters, not just what appears on a basic scale. By offering detailed data on body fat percentage, muscle mass, and water retention, a smart scale allows users to set realistic, personalized fitness targets. Whether it is reducing body fat ratio scale readings or increasing lean muscle, having access to multiple metrics enables goal-setting that is both evidence-based and customized. This precision can also help health coaches and fitness professionals tailor strategies for better outcomes.

    Monitor Health Risks

    Fat distribution is as important as fat quantity. Elevated visceral fat (the type stored around vital organs) has been linked to severe conditions like heart disease, diabetes, and high blood pressure. A smart scale to measure fat percentage can help track visceral fat trends over time, making it easier to take preventive steps. While not a diagnostic tool, it serves as an early-warning system. Moreover, it encourages users to act before risks escalate. When used consistently, it adds a proactive layer to personal health monitoring.

    Convenience and Consistency at Home

    One of the most substantial advantages of a smart scale is the ability to track detailed health metrics from the comfort of your home. There is no need for lab visits or expensive tests. Syncing your data to a mobile app lets you monitor trends, compare results, and even share insights with healthcare providers. And because you can measure yourself regularly (under consistent conditions), you get a clearer picture of how your lifestyle choices are impacting your health. This regularity improves body fat scale accuracy and builds accountability.

    Are Body Fat Scales Accurate?

    It is the most frequently asked question: Are body fat weight scales accurate?

    The answer depends on your expectations. Body fat scales do not provide clinical-level accuracy like DEXA scans, Bod Pods, or hydrostatic underwater weighing. But they are reliable enough to detect trends.

    A 2016 study comparing six smart scales to Bod Pod data revealed that readings can vary by 20–34%. However, even if the absolute values are not perfect, most scales are consistent over time. That means if your body fat percentage is decreasing on the scale, it likely is in reality too.

    So, do body fat scales work? Yes, they work to track changes over time, not for diagnostic precision. The effectiveness of scales based off DEXA scans is still higher, but those tools are expensive and inaccessible to most users. For everyday users, a body fat composition scale is practical and motivating.

    Pros and Cons of Using a Body Fat Scale

    Like any fitness tool, a body fat scale has strengths and weaknesses. While not perfect, it provides far more information than a traditional bathroom scale. Whether you are choosing a body fat ratio scale to monitor health changes or using it to adjust your workout and nutrition plans, understanding both sides of the equation helps you make the most of your device.

    Pros:

    • Convenience: Measure your body composition in seconds, at home.
    • Trend Tracking: Helps track fat loss and muscle gain progress over weeks or months.
    • Holistic Metrics: Gives more than just your weight—provides insight into your fitness strategy.
    • Tech Sync: Most smart scales sync with apps for historical tracking and analysis.

    Cons:

    • Inconsistency Across Brands: Algorithms vary, so two scales may give you different results.
    • Not 100% Accurate: Values are estimates and can fluctuate based on hydration, posture, and meal timing.
    • Lower Body Bias: Foot-only sensors may not accurately capture upper body composition.
    • Lack of Fat Distribution Insight: Most cannot differentiate between subcutaneous and visceral fat.

    Types of Body Composition Scales

    Different scales that calculate body fat offer varying features and degrees of accuracy.

    Foot-Only Scales (Basic BIA)

    The most common scales use basic BIA technology. These scales send electrical currents through the lower body only, making them affordable but less comprehensive in their analysis. While they offer a convenient way to measure fat percentage, they may not capture upper body composition as accurately.

    Handheld BIA Devices

    They serve a similar purpose but target the upper body by using electrical impulses sent from the hands. Though they offer complementary data, they are generally not used as standalone tools due to accuracy limitations.

    Full-Body BIA Scales

    More advanced are full-body BIA scales, which combine foot and hand sensors. These provide a holistic view of the body’s fat and muscle distribution and are often regarded as the most accurate body fat scale available for home use. They are pricier but deliver data that closely mirrors lab-based assessments.

    Smart Body Fat Scales

    Finally, smart body fat scales integrate with mobile apps and track historical data over time. They typically offer multiple body metrics, goal tracking features, and AI coaching. Their convenience and versatility make them a top choice for fitness enthusiasts who want deeper insights into body composition.

    Why Are Body Fat Scales So Different in Price?

    A common question is: Why are body fat scales so different in price? The differences lie in:

    • Sensor Quality: More sensors often mean more precise readings.
    • Data Points Measured: Higher-end scales track 10–12 body metrics.
    • Connectivity: Bluetooth/Wi-Fi compatibility adds cost.
    • Brand Reliability: Reputable brands with FDA certifications tend to cost more.
    • Software: Advanced app integrations, data visualization, and coaching support drive up prices.

    When choosing the best scale to measure body fat, evaluate which features align with your health goals and budget.

    Key Features to Look For in a Body Fat Scale

    Choosing the best body fat percentage scale means understanding what truly adds value. Here is what to look for:

    • Number of Metrics: Look for 10+ metrics, including muscle mass, visceral fat, and bone density.
    • Display Type: An LED screen is easier to read and interpret.
    • App Integration: Seamless syncing with mobile health apps improves tracking.
    • User Profiles: Multiple user support is excellent for families.
    • Data Storage: Historical data can help identify patterns.
    • Accuracy and Consistency: Even if it is not perfect, it must be consistent.
    • Battery Life and Build Quality: Opt for a sturdy build and long-lasting power.

    How to Get the Most Accurate Readings

    If you are wondering how accurate fat percentage scales are, the following practices will help:

    • Weigh yourself at the same time daily, preferably in the morning.
    • Avoid using the scale post-exercise or after a big meal.
    • Ensure your feet are clean and dry.
    • Place the scale on a flat, hard surface.
    • Do not compare results across scales; stick to one device.

    These habits reduce variability and help your body fat scale accuracy improve over time.

    Smart Scales vs Traditional Measures: Should You Trust the Tech?

    Technology has changed the way we assess health, and body composition is no exception. Traditional methods like BMI or visual assessments fall short in today’s precision-driven world. Smart scales, on the other hand, use bioimpedance and algorithm-based analytics, making them appealing to anyone serious about understanding their health. But are they reliable enough to replace clinical tools, or do they serve a different purpose entirely?

    • Is my smart scale’s muscle mass accurate? That depends. Smart scales are decent for tracking trends, but their individual values may differ from lab-grade results.
    • Are BMI scales accurate? They are helpful for population-level data but not for personalized health. A muscular person may show as overweight despite having low body fat.
    • Can a scale really measure body fat? Yes, to a reliable extent, using BIA, especially if used consistently. But they should not replace medical evaluations.
    • Is the weighing scale a scam? Not at all. However, knowing what it measures (and what it does not) is critical.

    Why the HealthifyMe Smart Scale is a Smart Choice

    Among a sea of options, the HealthifyMe Smart Scale offers the right mix of data depth, ease of use, and integrated support.

    • Track 11+ Key Metrics: Including body fat, muscle mass, visceral fat, and more.
    • Real-time App Sync: Syncs with the HealthifyMe app for instant access and analysis.
    • Progress Insights: Track changes in composition, not just weight.
    • AI Coach Ria Support: Get personalized tips based on your metrics.
    • One Month HealthifySmart Plan: Access coaching and goal setting to align your readings with real results.
    • Sleek, Easy-to-Read Display: The LED screen offers clarity and style.

    When choosing the best body fat composition scale, convenience must meet capability, and this one checks both boxes.

    HealthifyMe Note

    Tracking progress is empowering, but knowing what to track is even more powerful. As a HealthifyMe coach, I often remind users that while tools like smart scales add data, your interpretation and action matter most. A number on a screen does not define you, but it can guide you. Whether you are trying to lose fat, gain muscle, or just eat better, body composition data gives you direction. But never forget that consistency in habits trumps inconsistency in readings.

    The Final Word

    Smart scales are not perfect, but they are smarter than guessing. If you are serious about health and fitness, moving beyond basic weight tracking to full-body composition analysis is a step in the right direction. It adds context to your weight changes and helps you make informed choices. It also reinforces the concept that health is not merely the loss of a few kgs but a much more complex entity.

    The key to using smart scales wisely is understanding how they work and interpreting results. Do not obsess over daily changes; instead, focus on patterns. Combine your scale with good nutrition, sleep, and exercise for the best results.

    HealthifyMe’s ecosystem, spanning from smart scales to coaching by Ria, bridges the gap between data and decisions. It is not just about measuring progress, but understanding it. The Healthify Body Fat Scale stands out not just for what it measures but for what it enables you to do with that knowledge.

    Frequently Asked Questions (FAQs)

    Q: How accurate are smart body fat scales?

    A: Smart body fat scales use bioelectrical impedance to estimate metrics. While not as precise as DEXA scans, they are reliable for trend tracking when used consistently. Avoid comparing results across different brands or models.

    Q: Can a smart scale really measure muscle mass?

    A: Yes, but it is an estimate. The scale uses resistance data to determine muscle mass, which can vary based on hydration and time of day. It works well to track muscle gain trends over time.

    Q: Why do two body fat scales give different readings?

    A: Each scale uses a unique algorithm and sensor type. Variations in technology, user input, and measurement methodology contribute to discrepancies. Stick to one scale for consistency.

    Q: How do I know if my body fat percentage is healthy?

    A: Healthy ranges vary by age and gender. For adult women, 21–33% is generally healthy; for men, 8–20%. Use the scale to track changes and consult a health expert for personalized targets.

    Q: Are bathroom scales that show body fat worth buying?

    A: Yes, if you want more than just your weight. They offer a convenient way to monitor fitness progress and tailor your wellness routine, especially when synced with coaching apps.

    Q: What is the difference between body fat and BMI?

    A: BMI measures weight relative to height but ignores composition. Body fat percentage reveals how much of your weight is fat versus lean tissue, giving you a more accurate health picture.

    Q: How do I improve my body composition?

    A: Focus on strength training, balanced nutrition, sufficient sleep, and hydration. Use your body fat scale to track progress and make informed adjustments to your fitness routine.

    Q: Should I weigh myself daily?

    A: It is not necessary. Measuring 2–3 times a week under the same conditions (same time, same clothing) offers enough data to spot trends without becoming obsessive.

    Research Sources

    1. About adult BMI. (2020)

    2. Body-fat scale review

    3. Do body fat scales work? (2019)

    4. Assessment of adult body composition using bioelectrical impedance: Comparison of researcher-calculated to machine output values. 

    5. Hydrostatic underwater weighing. (n.d.).

    6. Association of changes in abdominal fat and cardiovascular risk factors.

    7. Visceral adipose tissue and residual cardiovascular risk: a pathological link and new therapeutic options

  • Top 10 Search Engines in 2025 That Go Beyond Google

    Top 10 Search Engines in 2025 That Go Beyond Google


    Like most people, I used to Google everything without thinking twice.

    (more…)

  • Homemade Sweet Chili Sauce (With Clean Ingredients)

    Homemade Sweet Chili Sauce (With Clean Ingredients)


    If you’re a sweet and spicy flavors fan, then this homemade sweet chili sauce may just be your new go-to condiment! It’s made with clean ingredients (no high fructose corn syrup here). Instead, you’ll find honey, garlic, and red pepper flakes for some kick. Sweet chili sauce is perfect for drizzling, dipping, or adding some sweet heat to your favorite dishes.

    What is Sweet Chili Sauce?

    Well, it’s delicious for one! Unlike my hot honey recipe, this one is cooked to help the flavors meld together. You’ll find natural honey for sweetness, coconut aminos and garlic for that umami flavor, and rice vinegar and lemon for a little acid to balance out the sweet. And of course, red pepper flakes for heat.

    Since this is homemade, you can add more or less pepper flakes depending on how spicy you like it. The recipe also uses non-gmo cornstarch to thicken, but arrowroot should work if you need a sub.

    How to Use Sweet Chili Sauce

    This works great as a dipping sauce for things like chicken wings, but it’s equally at home with roasted veggies. I also like adding it to stir-fries to give them a little zest. Try it with roasted or fried potatoes or pork. It’s way better than anything you’d find in a bottle at the store (hello MSG!), plus you can feel good about the ingredients.

    It’s easy to make and comes together in just a few minutes. And it lasts for up to three weeks in the fridge, so it’s easy to keep on hand to grab for a meal. Plus, it’s free of any artificial additives, dyes, or weird stuff, so you can have all of the sweet spice with none of the junk.

    Here’s how to make clean, sweet chili sauce that can elevate any meal!

    Sweet_Chili_Sauce

    Homemade Sweet Chili Sauce Recipe

    This sweet and spicy sauce is perfect for dipping, drizzling, or glazing!

    • In a medium saucepan, add all of the ingredients. Whisk everything together to ensure the cornstarch is fully dissolved before heating.

    • Place the saucepan over medium heat and bring the sauce to a gentle boil. Once it begins to boil, reduce the heat to medium-low and let the sauce simmer for about 5 minutes, stirring frequently. This will help the sauce thicken and the flavors to meld together.

    • After 5 minutes, remove the sauce from the heat. Let it cool for 5 to 10 minutes to thicken further. You’ll notice it becoming glossy and smooth as it cools.

    • Once the sauce has cooled to room temperature, pour it into a clean jar or bottle. Seal tightly and store it in the refrigerator. This sauce will stay fresh for up to 3 weeks.

    Nutrition Facts

    Homemade Sweet Chili Sauce Recipe

    Amount Per Serving (1 serving)

    Calories 61

    % Daily Value*

    Fat 0.03g0%

    Saturated Fat 0.01g0%

    Polyunsaturated Fat 0.01g

    Monounsaturated Fat 0.01g

    Sodium 129mg6%

    Potassium 15mg0%

    Carbohydrates 16g5%

    Fiber 0.1g0%

    Sugar 16g18%

    Protein 0.1g0%

    Vitamin A 50IU1%

    Vitamin C 1mg1%

    Calcium 3mg0%

    Iron 0.1mg1%

    * Percent Daily Values are based on a 2000 calorie diet.

    • Keep tightly sealed in the fridge for up to 3 weeks. Stir before each use.

    Recipes to Try

    Here are some recipes to try with your new sweet chili sauce:

    Have you used a sweet chili sauce before? What are your favorite foods to eat it with? Leave a comment and let us know!

  • Can jailed Duterte be Davao City mayor? Here’s what the law says

    Can jailed Duterte be Davao City mayor? Here’s what the law says


    PHOTO: Supporter with placard of Rodrigo Duterte behind bards FOR STORY: EXPLAINER: Can jailed Duterte be Davao City mayor? Here’s what DILG says

    A man carries a placard with a cutout of an image of former Philippine President Rodrigo Duterte behind bars, during the 80th birthday of Duterte, who remains in ICC custody for war crimes allegations, in Manila, Philippines, March 28, 2025. —Photo by Lisa Marie David | Reuters

    MANILA, Philippines — Former President Rodrigo Duterte overwhelmingly won the Davao City mayoral race last May, despite being locked away at the International Criminal Court (ICC) in The Hague, the Netherlands.

    The ex-leader was arrested and turned over to the international tribunal to face allegations of crimes against humanity committed during his administration’s drug war, in which an estimated 12,000 to 30,000 people were killed.

    Duterte’s term as Davao City mayor is set to begin on June 30, but he is still detained at the ICC, awaiting his confirmation of charges hearing on September 23.

    Can a jailed Duterte take office as mayor?

    Here is what the Department of the Interior and Local Government (DILG) says in a position paper by Undersecretary for External, Legal and Legislative Affairs Romeo Benitez:

    Benitez said no Philippine law disqualifies Duterte from taking his oath of office despite being detained at the ICC.

    In fact, the Constitution, the Administrative Code, and the Local Government Code require all public officials to take an oath of office before assuming duties, the DILG undersecretary stressed.

    Further, in a chance interview with reporters in Quezon City last May, DILG Secretary Jonvic Remulla said they recognized Duterte’s victory in the Davao City mayoral race.

    READ: Remulla to ask ICC if PH consul could swear in Duterte as Davao mayor

    Who can administer Duterte’s oath?

    Benitez pointed to Section 41 of the Administrative Code, which provides that the following officers have the general authority to administer oaths of office:

    • president
    • vice president
    • members and secretaries of either house of Congress
    • judiciary members
    • department secretaries
    • provincial governors and vice governors
    • city mayors
    • municipal mayors
    • bureau directors
    • regional directors
    • clerks of courts
    • registrars of deeds
    • other civilian officers in the public service of the government of the Philippines whose appointments are vested in the president and are subject to confirmation by the Commission on Appointments
    • all other constitutional officers
    • notaries public
    • barangay chairpersons

    “In administering oaths of office, personal appearance is required as the oath needs to be signed in the presence of the authorized official,” Benitez said.

    In Duterte’s case, the nearest officials authorized to administer the oath of office are the Philippine ambassador and consul to the Netherlands, he went on.

    “Both [are] appointees of the President and subject to the confirmation of the Commission on Appointments,” he added.

    J. Eduardo Malaya is the Philippines’ ambassador to the country’s embassy in the Hague.

    Can the Philippine ambassador and consul administer Duterte’s oath at the ICC?

    Benitez cited Article 6 of the Vienna Convention, which states: “A consular officer may, in special circumstances, with the consent of the receiving State, exercise his functions outside his consular district.”

    The Vienna Convention is an international agreement on diplomatic and consular relations, to which the Philippines and the Netherlands are parties.

    “The Department, however, shall defer to the existing rules and mechanisms of the Department of Foreign Affairs on this specific authority and the matter of securing ICC permission for said purpose,” Benitez said.

    Remulla previously said the DILG will ask the ICC if the Philippines can send a consul to administer Duterte’s oath.

    READ: ‘Work from Hague’: Duterte wins mayor’s race, but can he govern?

    Will Duterte be able to assume office if he takes his oath?

    “If [Duterte] is able to take an oath of office, his detention renders him both physically and legally temporarily incapable of performing his duties and functions as mayor,” Benitez said.

    He pointed to Section 46 of the Local Government Code, which provides that the vice-mayor will automatically assume the office as acting mayor.

    In this case, Vice Mayor-elect Sebastian Duterte will take his father’s place in an acting capacity.

    And who will be his vice-mayor?

    The highest-ranking Sangguniang Bayan member will be designated by the DILG secretary as acting vice mayor, Benitez said, citing Administrative Order No. 15 series of 2018.

    What happens if Duterte is unable to take his oath?

    Benitez pointed to Section 11 of the Batas Pambansa No. 881 or the Omnibus Election Code, which states: “The office of any official elected who fails or refuses to take his oath of office within six months from his proclamation shall be considered vacant, unless said failure is for a cause or causes beyond his control.”

    “Having failed to qualify, a permanent vacancy ensues in his office calling for the assumption of the vice-mayor as the new local chief executive and the highest-ranking sanggunian member as vice-mayor, pursuant to Section 44 of the Local Government Code,” Benitez said.

    “The DILG shall recognize the validity of the oath of office administered to a public official, including FPRRD, so long as it complies with Philippine constitutional and legal requirements. We shall monitor the developments and act accordingly,” he added.



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  • The General’s Slam Dunk Giveaway

    The General’s Slam Dunk Giveaway


    Sweepstakes Official Rules

    The General’s Slam Dunk Giveaway

    THESE OFFICIAL RULES ARE A CONTRACT—READ THIS CAREFULLY BEFORE ENTERING. WITHOUT LIMITATION, THIS CONTRACT INCLUDES A RELEASE AND LICENSE FROM YOU, AND A LIMITATION OF YOUR RIGHTS AND REMEDIES.

    NO PURCHASE, PAYMENT OF ANY KIND, OR INSURANCE QUOTE IS NECESSARY TO ENTER OR WIN.  A PURCHASE, PAYMENT, OR QUOTE WILL NOT IMPROVE THE CHANCES OF WINNING.  REQUESTING INFORMATION ABOUT INSURANCE PRODUCTS OR SERVICES WILL NOT INCREASE THE CHANCES OF WINNING.

    Participation in The General’s Slam Dunk Giveaway (the “Sweepstakes”) constitutes Entrant’s (as defined below) full and unconditional agreement to these Official Rules. Entrant is free to refuse any prize and status as Entrant, and as a result will not be eligible to receive any prize.

    SPONSOR

    This Sweepstakes is sponsored and administered by The General Auto Insurance Services, Inc., 2636 Elm Hill Pike, Nashville, Tennessee 37214 (“The General” or “Sponsor”).  The Sponsor is responsible for the collection, submission and processing of entries, and the overall administration and execution of the Sweepstakes. Entrants should look solely to Sponsor with any problems related to the Sweepstakes. To contact the Sponsor please email your questions or comments to: .  To help us properly identify your email please enter “The General’s Slam Dunk Giveaway” in the subject line.

    All decisions related to, as well as all interpretation of, these Official Rules by Sponsor are final and binding. While this Sweepstakes may be promoted via social media websites, such websites are not affiliated with Sponsor or this Sweepstakes. This Sweepstakes is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Instagram, Snapchat or any other third-party website or application that might host content where information about this Sweepstakes is published (collectively “Content Hosts”). Entrant is providing information only to Sponsor and not to Content Hosts.

    SWEEPSTAKES PERIOD

    The Sweepstakes commences at 12:00:01 AM (CDT) on March 11, 2025 and ends at 11:59:59 PM (CDT) on March 24, 2025 (the “Entry Period”). Entries must be received by no later than 11:59:59 PM (CDT) on March 24, 2025.

    This Sweepstakes is open to legal residents of AL, AK, AZ, AR, CA, CO, CT, DC, DE, FL, GA, HI, IA, ID, IL, KS, LA, MA, MD, MS, MO, MT, NC, ND, NE, NV, NH, NJ, NM, NY, OH, OK, OR, PA, RI, SC, SD, TN, TX, UT, VT, VA, WI, WV, & WY who are age 18 or older as of March 11, 2025.  The following are not eligible:

    Employees, contractors, directors and officers of The General and each of their respective parent, subsidiaries and affiliated companies, distributors, web design, advertising, and the immediate family members of each (spouse, parent, child, sibling, grandparent, and spouse or “step” of each) and those living in their same households (those persons whether related or not who live in the same residence for at least three months during the twelve-month period preceding the start date of the competition), are not eligible. Legal entities are not eligible to enter.  Eligibility is contingent upon agreement to, compliance with, and fulfillment of all requirements of these Official Rules.  Participation in the Sweepstakes in any way, including submission of any entry or the partial completion of any act of entry or any other step taken to participate in the Sweepstakes in any manner, constitutes full and unconditional agreement with all provisions of these Official Rules.

    HOW TO ENTER

    NO PURCHASE, PAYMENT OF ANY KIND, OR INSURANCE QUOTE IS NECESSARY TO ENTER OR WIN.  A PURCHASE, PAYMENT, OR QUOTE WILL NOT IMPROVE THE CHANCES OF WINNING.  REQUESTING INFORMATION ABOUT INSURANCE PRODUCTS OR SERVICES OR OPTING TO RECEIVE MARKETING MATERIALS IS NOT NECESSARY TO ENTER AND WILL NOT INCREASE THE CHANCES OF WINNING.

    By participating in the Sweepstakes in any way you will become an “Entrant.”  Each Entrant who enters using the below method of entry will receive one entry in the Sweepstakes.

    During the Entry Period visit https://thegeneralinsurance.typeform.com/to/MQnektQc (the “Web Site”) to complete the entry form. Entrants must fully complete and submit all non-optional data requested on the online entry form to be eligible.  By successfully transmitting a completed online entry form as directed, you will be entered in the Sweepstakes.

    CONDITIONS OF ENTRY

    Entrants may enter the Sweepstakes only one (1) time.  No substitutes for the official entry form may be used to enter the Sweepstakes, and Sponsor **will not accept entries** by U.S. Mail, email, fax, or any other way other than the methods listed above.

    By entering or participating in this Sweepstakes, Entrant agrees to be bound by these Official Rules and the decisions of Sponsor and its authorized representatives, which are final and binding in all matters concerning this Sweepstakes. Entries not legitimately submitted in accordance with these Official Rules are void. Only qualified entries received by Sponsor during the Sweepstakes Period are eligible for participation.

    Entrants may be required to provide the following information to be eligible for a Sweepstakes prize: first, middle and last name, email address, complete mailing address, and phone number (collectively or individually, “Personal Information”). All requested Personal Information must be provided to participate in the Sweepstakes and to be eligible to win a prize. Unintelligible entries; entries with incomplete, invalid, incorrect, or noncurrent information; entries that are counterfeit, damaged, or tampered with in any way; and entries with printing, production, or typographical errors will be disqualified. Entries that are late, lost, damaged, misdirected, stolen or not delivered are not the responsibility of Sponsor and will be disqualified. Sponsor is not responsible for printing or typographical errors in any Sweepstakes-related materials. Entries will be deemed made by the holder of the Entrant’s email account.  Sponsor is not responsible if a potential winner does not receive a prize because erroneous, expired, canceled, fraudulent, or fake information was provided during the Sweepstakes.

    In the event of a dispute over who submitted a winning online entry, the authorized subscriber of the mobile phone or email account, as applicable, used to participate in the Sweepstakes at the actual time of entry, will be deemed to be the Entrant.  The authorized account subscriber is defined for mobile phone entries as the natural person whose name the mobile phone was issued to and to whom the services are billed, and the authorized account subscriber is defined for online entries as the natural person who is assigned an email address by an Internet access provider, online service provider or other organization (e.g. business, education, institution, etc.) that is responsible for assigning email addresses for the domain associated with the submitted email address.  Proof of submitting a device entry or online entry is not considered proof of delivery or receipt by the Sponsor for purposes of this Sweepstakes.  If the identity of the individual who actually participated in the Sweepstakes cannot be resolved to Sponsor’s satisfaction, the affected individual’s entry will be deemed ineligible.

    Sponsor may, in its sole discretion, disqualify any individual it finds to be in violation of these Official Rules, tampering with the entry process or the operation of the Sweepstakes (including without limitation, tampering with websites or email addresses), or acting in a non-sportsmanlike or disruptive manner. Any attempt to undermine the operation of the Sweepstakes may be a violation of criminal or civil law, and Sponsor may seek damages to the fullest extent permitted by law from any person it finds to have made such an attempt.

    The Sweepstakes is subject to all applicable federal, state, local laws and regulations.  Void where prohibited or restricted by law.  Sponsor’s decisions are final and binding on all matters relating to Sweepstakes.  By participating in this Sweepstakes, Entrants agree to be bound by these Official Rules and by the interpretations of these Official Rules by the Sponsor and by the decisions of the Sponsor.  Participation in Sweepstakes and acceptance of prize constitutes each winner’s permission for Sponsor to use his/her name, address (city and state only), likeness, photograph, picture, portrait, voice, biographical information, and/or any statements made by each Winner regarding the Sweepstakes or Sponsor for advertising or promotional purposes without notice or additional compensation.  Please read the Privacy Policy for more information about information collection and use practices found at https://www.thegeneral.com/legal/privacy-policy/.

    PRIZE

    Six (6) prizes will be awarded as listed below (the “prize”):

    One (1) winner will receive:

    *Mac McClung autographed basketball

    *Mac McClung autographed trading card

    *Exclusive The General merchandise

    Five (5) winners will receive:

    *Mac McClung autographed trading card

    *Exclusive The General merchandise

     Approximate retail value (“ARV”) of all prizes is $515.

    Odds of winning depend on the total number of eligible entries received.  The ARV is subject to change based on current market conditions at time of Prize fulfillment.  Any difference between the ARV and the actual value, if any, will not be awarded.  Arrangements for the fulfillment of the Prizes will be made by the Sponsor.  The dates for the fulfillment of the Prizes will be on or around 4/4/2025, subject to programming requirements or scheduling and such dates are subject to change in the Sponsor’s sole discretion. In the event more winner notifications are issued, or more winning prize claims are received, than the number of prizes set forth in these Official Rules due to computer, printing, seeding, human, or other error or problem, a random drawing will take place from all eligible prize claims for the prize at issue to award the proper number of prizes as set forth in these Official Rules.  Any prize details not specified above will be determined by Sponsor in its sole discretion.

    All costs and expenses not specifically listed above are solely each Winner’s responsibility. ALL FEDERAL, STATE, AND LOCAL TAXES IMPOSED ON THE ACCEPTANCE OF A PRIZE AND PAYMENT OF ANY REQUIRED WITHHOLDING ARE SOLELY THE RESPONSIBILTY OF THE WINNER. If required by law, Winner will be issued an IRS Form 1099 for the actual value of the Prize received and must submit his or her social security number or taxpayer ID number, as required by law.   Upon entry into the sweepstakes, the Winner (as well as all other Entrants) is required to comply with any and all applicable federal, state, and local laws, rules and regulations.  All federal state and local taxes, and any other costs not specifically provided for in these Official Rules, including but not limited to, meals, parking, additional transportation, gratuities and other expenses incurred by accepting the prize, are solely each Winner’s responsibility.  The Sponsor shall have no responsibility or obligation to a Winner or potential Winner who is unable or unavailable to accept or utilize Prize as described herein.

    WINNER SELECTION/NOTIFICATION

    There will be six (6) prize winners (the “Winners”).  The Winners will be selected by random drawing on or about March 25, 2025 from eligible entries received.  The Winner need not be present to win.  Limit one prize per person, family, or household. The Sponsor will make up to (2) attempts over the twenty-four (24) hour period following the Winner’s selection to contact the potential winner by telephone or email.  If a potential winner cannot be reached during the twenty-four (24) hour period in which he/she is emailed and/or called (no messages will be left on answering machines or voicemail systems), if any prize or prize notification is returned as undeliverable or, if any winner rejects his/her prize, or in the event of noncompliance with these rules, such prize will be forfeited and an alternate Winner will be selected at random from among all remaining applicable Eligible Entries received if time permits in Sponsor’s sole discretion.  Upon prize forfeiture, no compensation will be given.

    WINNER VERIFICATION

    Winner must prove eligibility, including, without limitation, proof of age and residence within three (3) days of being notified as a potential Winner.  In the event of non-compliance by a potential Winner, if he/she is found to be ineligible, if he/she cannot or does not comply with these Official Rules or if his/her Prize (hereinafter defined) or Prize notification is returned as undeliverable, such potential Winner shall be disqualified and all privileges otherwise due as a Winner shall be terminated and an alternative potential Winner may be chosen from among all of the remaining Eligible Entries received if time permits in the Sponsor’s sole discretion.  Each potential Winner must sign within three (3) days of receipt of such documents from the Sponsor.

    • An affidavit of eligibility and release of The General Auto Insurance Services, Inc. and their respective officers, directors, employees, agents, members, affiliated companies and subsidiaries, from any and all liability, loss, claims, demands and causes of action for personal injury and/or damage, theft, loss or any other harm suffered in connection with this Sweepstakes or the use/misuse or acceptance of any prize or any portion thereof to be eligible for a Prize; and
    • Except where prohibited by law, a promotional release granting Sponsor the right to use their name and likeness, photograph, picture, portrait, voice, biographical information, and/or any statements made by each Winner regarding the Sweepstakes and Sponsor for advertising or promotional purposes without notice or additional compensation.

    Entry into this Sweepstakes constitutes agreement to sign such releases.  Each potential Winner also must acknowledge that the Sponsor has not and will not obtain or provide insurance of any kind relating to the Prize and that each potential Winner will be responsible for obtaining and paying for any property or other form of insurance relating to the Prize.  Each potential Winner must also complete any additional legal documents provided by the Sponsor (or third party on its behalf, if applicable) with respect to the Prize and return them as instructed within the timeframe specified by the Sponsor or the potential Winner may forfeit Prize at the Sponsor’s sole discretion.  The Sponsor expressly reserves the right to delay the announcement of the Winners for creative or technical reasons or for any other reason the Sponsor deems necessary.

    DISCLAIMER

    The Sponsor, Internet server(s), Internet and cellular telephone access provider(s), and each of their respective affiliates, subsidiaries, parent corporations and advertising and promotional agencies, and all of their officers, directors, shareholders, employees and agents (collectively, “Releasees”) are not responsible for any incorrect or inaccurate text messaging or entry information: human error: technical malfunctions: failures, omissions, interruption, deletion or defect of any telephone/cellular network, computer online systems, computer equipment, servers, providers, or software including any injury or damage to participant’s or any other persons cell phone device relating to or resulting from participation in this Sweepstakes; inability to submit or access any text message; theft, tampering, destruction or unauthorized access to, or alteration of entries: entries that are processed late or incorrectly or are incomplete or lost due to cellular device, computer or electronic malfunction or traffic congestion on the Internet or any web site and/or cellular telephone lines: printing or other errors; or theft or destruction or corruption of entries.  Proof of submitting an entry is not considered proof of delivery or receipt. Illegible and incomplete entries will be disqualified. All entries become property of Sponsor and will not be returned.  False and/or deceptive entries or acts shall render Entrant ineligible.

    If, for any reason, in Sponsor’s opinion, the Sweepstakes is not capable of running as planned, including, without limitation, changes in the Sponsor’s on-air programming, infection by computer virus, bugs, tampering, unauthorized intervention, fraud, technical failures, acts of God, pandemics (including COVID-19), governmental orders,  or any other causes beyond the control of the Sponsor which corrupts or affects the administration, security, fairness, integrity or proper conduct of this Sweepstakes, the Sponsor reserves the right in its sole discretion to cancel, terminate, modify or suspend the Sweepstakes.  Should the Sweepstakes be terminated prior to the stated expiration date, notice will be posted on the Web Site and the Prizes may be awarded to potential Winners to be selected from among all applicable Eligible Entries received up until and or after (if applicable) the time of modification, cancellation or termination or in a manner that is fair and equitable as determined by the Sponsor.  All interpretations of these Official Rules and decisions by the Sponsor are final.  No software-generated, robotic, programmed, script, macro or other automated online entries are permitted and will result in disqualification of all such entries.  The Sponsor reserves the right in its sole discretion to disqualify any individual it finds to have tampered with the entry process or the operation of this Sweepstakes; to be acting in violation of these Official Rules; or to be acting in an unsportsmanlike or disruptive manner, or with intent to annoy, abuse, threaten or harass any other person or to have provided inaccurate information on any legal documents submitted in connection with this Sweepstakes.  CAUTION: ANY ATTEMPT BY ANY INDIVIDUAL TO DELIBERATELY DAMAGE ANY WEB SITE OR UNDERMINE THE LEGITIMATE OPERATION OF THE SWEEPSTAKES IS A VIOLATION OF CRIMINAL AND CIVIL LAWS AND SHOULD SUCH AN ATTEMPT BE MADE, THE SPONSOR RESERVES THE RIGHT TO SEEK DAMAGES FROM ANY SUCH INDIVIDUAL TO THE FULLEST EXTENT PERMITTED BY LAW.  THE WISCONSIN COURTS (STATE AND FEDERAL) SHALL HAVE SOLE JURISDICTION OF ANY CONTROVERSIES REGARDING THE SWEEPSTAKES AND THE LAWS OF THE STATE OF WISCONSIN SHALL GOVERN THE SWEEPSTAKES.  EACH ENTRANT WAIVES ANY AND ALL OBJECTIONS TO JURISDICTION AND VENUE IN THESE COURTS AND HEREBY SUBMITS TO THE JURISDICTION OF THOSE COURTS.

    LIMITATION OF LIABILITY

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    LICENSE FROM ENTRANT

    To the extent allowed by law, participation in the Sweepstakes in any way or acceptance of, or participation in, any prize constitutes each Entrant’s consent for, and grant of a non-exclusive, sub-licensable and assignable license to Sponsor to use, publish, post, or display Entrant’s name, social media handles, likeness, photograph, voice, opinions, statements and prize information, regardless of whether altered, distorted, or used alone or with other material, in Sponsor’s sole discretion, for promotional, advertising, trade, and publicity purposes in any medium now known or later discovered, worldwide and in perpetuity, without review or approval, and without further notice, payment, or consideration of any kind.

    Right to Modify or Cancel

    The invalidity or unenforceability of any provision of these Official Rules will not affect the validity or enforceability of any other provision. In the event any provision is found invalid or unenforceable, these Official Rules will otherwise remain in effect in accordance with their terms as if the invalid or unenforceable provision was never included. Sponsor’s failure to enforce any provision of these Official Rules does not constitute a waiver of that provision.

    Sponsor may cancel, suspend or modify the Sweepstakes or any part of it, in any way, if Sponsor determines in its sole discretion that the Sweepstakes is not capable of executing as Sponsor intended, or that any error, omission, fraud, technical failure, tampering, computer virus, or other factor, technical or otherwise, beyond Sponsor’s reasonable control, impairs or may impair Sponsor’s ability to properly conduct the Sweepstakes, subject to any applicable law or regulation. In such event, Sponsor may, but is not obligated to, award any applicable prize by conducting a random drawing from among the eligible entries received up to the time of the cancellation, suspension, or modification of the Sweepstakes. Inclusion in such random drawing is Entrant’s exclusive remedy under such circumstances.

    In the event of an inconsistency between these Official Rules and any disclosure or other statement contained in any Sweepstakes-related materials, including without limitation, a Sweepstakes entry form or any point-of-sale, radio, television, print, or online advertising, these Official Rules will prevail and govern.

    DISPUTES

    Except where prohibited by law, Entrant agrees that: (a) any and all disputes, claims and causes of action arising out of or connected with this Sweepstakes or any prizes awarded shall be resolved individually, without resort to any form of class action, and exclusively by the United States District Court, Western District of Wisconsin, or Dane County Circuit Court of Madison, Wisconsin; and (b); any and all claims, judgments and awards shall be limited to actual out-of-pocket costs incurred, including costs associated with entering any Sweepstakes, but in no event attorneys’ fees. All issues and questions concerning the construction, validity, interpretation and enforceability of these Official Rules, or the rights and obligations of the Entrant and Sponsor in connection with the Sweepstakes, shall be governed by, and construed in accordance with, the laws of the State of Wisconsin, without giving effect to any choice of law or conflict of law rules (whether of the State of Wisconsin or any other jurisdiction), which would cause the application of the laws of any jurisdiction other than the State of Wisconsin.

    PRIVACY

    By entering this Sweepstakes, Entrant agrees to Sponsor’s manner of collection, use, retention and disclosure of Entrant’s Personal Information submitted in connection with the Sweepstakes. Personal Information collected from Entrant is subject to Sponsor’s privacy policy, which can be found at https://www.thegeneral.com/legal/privacy-policy/ and may additionally be disclosed by Sponsor in connection with a public list of Sweepstakes winners, or pursuant to any license granted to Sponsor by Entrant under these Official Rules or the Release.

    WINNERS LIST

    For a list of winners, mail a self-addressed stamped envelope to Sponsor by May 5, 2025 at:

    The General’s Slam Dunk Giveaway

    ATTN: Marketing Department

    2636 Elm Hill Pike

    Nashville, TN 37214

    Residents of the State of Vermont may omit return postage.

  • Protect Your Brokerage Accounts From ACATS Transfer Fraud

    Protect Your Brokerage Accounts From ACATS Transfer Fraud


    When you transfer investments in a brokerage account from one broker to another, it goes by a system called ACATS, which stands for Automated Customer Account Transfer Service. Some people call it ACAT. I’m going with the official name ACATS.

    ACATS transfers keep the holdings intact and don’t trigger taxes. I used ACATS when I transferred a part of my account from Fidelity to US Bancorp Investments recently for the 4% rewards card.

    With all the hacks and data leaks in recent years, fraudulent ACATS transfers have also become a problem. I read a report of this type of fraud from a poster ww340 on the Bogleheads forum.

    I discovered that our taxable account at Vanguard had been slowly pilfered of approximately $100,000 in stocks transferred by ACATS to 2 different brokerage accounts that were not mine over a period of time.

    These stock transfers were taken out of our account each time we received a dividend. … … Every few months 750 shares of that fund were transferred. Transfers were made 3 times before I realized it was happening.

    Source: ACAT fraud with a twist – Vanguard, Bogleheads Forum.

    We don’t want our investments stolen from us. How do we protect our accounts from ACATS fraud?

    Fraudulent Account In Your Name

    ACATS is a pull-only system. All transfer requests start at the receiving firm. A transfer requires a medallion signature guarantee if names don’t match between the receiving and the sending accounts. Therefore thieves usually start with creating a fraudulent account in your name at another broker. They don’t have to hack into your account when they could just pull from an account they control.

    Opening a brokerage account doesn’t require a credit check. Freezing your credit doesn’t stop it. Freezing your ChexSystems report doesn’t stop it either because that’s only for banks and credit unions. If someone has your name, Social Security Number, address, and phone number, they have all the information to open a brokerage account in your name. All those pieces of information have been leaked in repeated hacks.

    Because thieves can choose paperless delivery at many financial institutions, you may have no clue when a fraudulent account is opened in your name somewhere out there. Some brokers still send mail. You should be on alert if you receive mail from a financial institution you don’t use.

    Account Number and Statement

    An ACATS transfer request requires the account number of the source account. Some brokers ask for a recent account statement from the source account but it’s often optional. My recent transfer went through without a statement.

    An ACATS transfer doesn’t require confirmation by the customer at the sending firm either. A transfer would go through if someone had your account number and the names matched on both accounts. Therefore you should safeguard your account number from falling into the wrong hands. That’s the critical piece of information for a successful ACATS transfer.

    A partial transfer also requires knowing your holdings, which are listed in your online account or statements. Therefore you should protect your account statements.

    Choose paperless statements and tax forms. They are more secure than hard copies sent by mail. Store those documents securely.

    Your brokerage account should have the strongest 2-factor authentication. Don’t let thieves reset your password to get your account number or holdings. See Security Hardware for Vanguard, Fidelity, and Schwab Accounts. If you submit your statement to someone to qualify for a loan, black out the account number.

    Your email should also have the strongest 2-factor authentication. Don’t let thieves find your account number or holdings in some emails. See Secure Your Email Account to Prevent Wire Fraud.

    Enable Lockdown

    Fidelity is the only broker I know that offers an optional Money Transfer Lockdown feature. It doesn’t stop all the ways money can go out of an account but a partial lockdown is better than no lockdown. Fidelity will reject all ACATS transfers when you turn on this setting on an account.

    Enabling the lockdown also stops some legit transfers you initiate. You’ll have to disable the lockdown, do your transfer, and re-enable the lockdown. It’s a tradeoff between convenience and protection.

    Transfer Alerts

    An ACATS transfer doesn’t require an approval from you before it goes through but it’s helpful if your broker at least sends you an alert when it receives a transfer request or immediately after it processes a transfer. Some brokers don’t do any of that.

    Fidelity sent me an alert when they received my legit transfer request through US Bancorp Investments. When I transferred from Vanguard last year, Vanguard didn’t send me anything either before or after they processed the transfer. A fraudulent transfer could’ve gone through without my knowledge. Vanguard only sent me a letter after a few weeks saying the account was closed. I would’ve received nothing if it had been a partial transfer and the account was still open, as was the fraudulent transfer against ww340.

    If your broker notifies you by mail, it’s helpful if you open it. The poster ww340 said,

    I had everything online and usually only get proxy votes or fund information sheets, so I do not always open Vanguard mail.

    That was a mistake. Use a broker that sends you alerts about these transfers either before or after the transfer is processed. The sooner you know, the better chances you have to stop the transfer or reverse it. Make a habit of reading everything that comes from your broker.

    A Flood of Spam

    Beware when you receive a sudden flood of spam emails and texts. It’s a telltale sign you’re under attack somewhere. Thieves flood you with spam to bury the notification emails and texts from your financial institution. This happened to ww340:

    My email got hundreds or thousands of spam emails every time a fraudelent order was placed. My email had 73,000 emails with 99% of those were spam and spam subscriptions. So that hid the fraud when the notices were hidden among the spam.

    Call your banks and brokers immediately and tell them to stop all transactions if you see a surge of spam emails or texts.

    Check Your Accounts

    Some people suggest not checking your investment accounts often. This helps you avoid trading on fear or greed. That’s good if your broker will notify you of outgoing activities and you’re on top of the notifications. Otherwise your account or shares could be long gone before you notice.

    Brokers send you account statements monthly or quarterly for a reason. You don’t need to check your accounts daily. I suggest checking monthly for unusual activities.

    Keep Independent Records

    An ACATS transfer can be a full transfer of the entire account or a partial transfer of select holdings. A full account transfer is easier to detect when you see your entire account is gone. A partial transfer such as leeching 750 shares at a time is more difficult to see.

    Portfolio values fluctuate with the market prices but you should match the number of shares in your account with your independent records. Don’t just look at the total value of your account. Look at the number of shares in each holding. Thieves that stole from ww340 tried to hide their theft by transferring out shares shortly after a dividend was paid. You may not detect it easily if you only look at the total value.

    Many old-timers use Quicken to track their accounts. I use Microsoft Money, which was discontinued 10+ years ago but you can still find the last free release on archive.org. It still works on Windows 11. What system you use doesn’t matter as long as it helps you track your shares independently. An online aggregator such as Empower or Fidelity’s Full View isn’t the best tool for this purpose because they don’t maintain an independent source of truth. An online aggregator only reports what’s currently in your accounts.

    You should know how many shares you should have in each holding at any time. Compare them with how many shares you see in your account. You’ll know when you see a difference. Having fewer accounts, fewer holdings, and fewer transactions will make this task easier.

    ***

    ACATS was designed before all the hacks and data leaks. Now the account number is the only secret that prevents a fraudulent transfer. We must do everything we can to protect this secret. It helps to turn on the lockdown setting if your broker offers it. It also helps to use a broker that notifies you of pending and completed transfers.

    Fraudulent ACATS transfers can be reversed. We want to detect them sooner rather than later. Check your account activities monthly and keep independent records.

    [Image Credit: Gerd Altmann from Pixabay.]

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  • Electric Recumbent Adventure Continues – BionicOldGuy

    Electric Recumbent Adventure Continues – BionicOldGuy


    I have finally gotten my recumbent back on the road in electric-assist mode. This turned out to be quite an odyssey. I pursued two parallel approaches. First I tried to fix the wheel with broken spokes It turns out you can get custom spoke lengths online so I got replacements in 228 mm. Then I swapped out the five broken spokes with new ones, and tried to tighten them by feel so they matched their neighbors.The wheel appeared pretty true so I took it for a ride to try it out. It was badly out of round, meaning there was a very noticeable up and down motion of the front wheel. So I took the wheel into my local bike shop. They were unable to fix it because they found there was a permanent bend to the rim causing a flat spot. Remember that I had first discovered 5 broken spokes at once. Whatever I did, like hit a really bad pothole, that popped the 5 spokes must have also bent the rim.

    Mine wasn’t quite this bad. https://wheelbuilder.co.za/broken-spokes/

    So that wheel must be rebuilt. This is not something they do at my local shop so I’m nosing around for a custom wheel builder. Alternatively I could just get an inexpensive truing stand and a new rim, and rebuild the wheel myself. This doesn’t look too difficult for the standard “two-cross” method based on what I’ve read and seen in videos.

    Fortunately, there was the parallel path. Last November, the makers of my ebike kit, Swytchbike had a great sale on their kits. I wanted to get some spare batteries, and it turned out that with the sale a replacement kit was no more expensive than just getting the batteries, so I ordered one. When it arrived a few months later I put its batteries into service but set the kit aside. I finally got around to trying fitting it on my recumbent when I had the broken spoke problem. Unfortunately the wheel did not quite fit in the dropout slots on the bike. I contacted customer service, and they told me I was outside there return window (that’s what happens when you wait two months before actually trying a product). But fortunately I could just file the wheel so it fits in the dropouts (for which they had a brief video). This turned out to be quite a workout. I think my right arm is bigger than my left after the filing. It was very satisfying when it finally fit.

    The new wheel worked like a champ plugged into my existing controller. The only adjustment was setting the wheel size on the controller to 20″ instead of 26″. I took the bike for a test ride and it was delightful.

    Recumbent with 20″ front wheel (pardon the messy garage)

    This matches the configuration of my previous recumbent, the 26-20 Bacchetta Giro. I had forgotten how comfortable that was. So this is my ride for the foreseeable future, though I’ll consider to pursue getting the 26″ motor wheel rebuilt.

    Unknown's avatar

    Published by BionicOldGuy

    I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.

    Published