Personal wellness, Uncategorized, Workplace Wellness

Don’t Let that Extra Daylight Fool You

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Spring ahead into a busier schedule

Daylight Saving Time is here and with it comes more daylight and more “stuff” to cram into our already hectic 24 hours. Somehow, we rationalize that more sunlight gives us more time (it doesn’t, obvi) yet little of that “new found” time is spent on ourselves. Wait. What? We get all this energy around more daylight and then fill it with other people’s priorities. Hmm. Ok. How’s that working for ya?

Look – more daylight or not, we have 24 hours to spend every day. Think of it as $24 that shows up in your wallet every time the clock strikes midnight. Let’s pretend that each dollar represents an hour of your day. How do you spend it? What do you prioritize?

Here’s how mine used to be spent on a weekday:

  • $10 on work (in the office, commuting or traveling)
  • $5 on sleep
  • $2 on running kids around
  • $1 on making dinner
  • $1 on answering work emails at home
  • $2 attending a board meeting for a community organization or volunteering at school
  • $2 helping with homework, class projects, costume creation, school play line rehearsal.
  • $1 on shopping, errands, etc.

Did I catch up on some things over the weekend? Sure, but then sub in the kids’ sports, social events, cleaning the house and other chores/errands and I filled up those 10 hours spent working on a weekday. My point? You get the same hours in a day as everyone else. You must find time for your health, your well-being (your waistline). That may mean that something else needs to go! The consequences of ignoring your physical well-being ain’t pretty. And, you’ll be no good to any of those people if you have to drop everything to focus on a health crisis.

It happens to the best of us

I totally get this. That was my time budget above. And, I have a great partner who helps around the house and as well as a support system – but I got caught up in the cycle of self-care denial that quickly spirals out of control. For me, it resulted in being 30 lbs. overweight, exhausted and, well, cranky!

I reached the point where I couldn’t stand what I saw in the mirror and knew I had to take action. May have been imperfect action at first, but action nonetheless. It took me well over a year to lose the weight but I’m proud to say I’ve kept it off for nearly 7 years.

While I adopted new, healthier habits, all my focus wasn’t just on sweating more and eating less. A lot of it was about unloading stress, needless “to-dos” and mental baggage that was weighing on me and keeping me from doing things that would make me healthy. It was around re-prioritizing myself and my health. Making time for workouts and to cook meals at home. It was getting the whole family on board with new lifestyle choices.

Since that time, I’ve become a personal trainer and health coach and know all the right things to do from a food and fitness standpoint. However, as a recovering do-it-all woman, I also have the personal experience to share the lifestyle changes I made that work together with nutrition and exercise to get you closer to your goals and further away from the destructive cycle of self-neglect.

Start spending time on you FIRST

From my experience, these things help start you down a path to putting yourself first and improving your health:

  1. Get real about where/what you spend time on. Track everything you do for one week. Write it in your calendar as if everything is a meeting you attended. Then, review it and see where you are wasting time. If you find that you spend an hour a day talking to your mother, sister, best friend, or others, block time once a week to catch up with people on your commute to or from work instead of when you get home and want to work out. Or do you scramble every night with what to make for dinner because you didn’t really plan for the week? Set aside 2 hours on Sunday to meal prep instead of zoning out in front of the tv. Find the time wasters and eliminate them or consolidate them into blocks with a designated start and stop time.
  2. Get good at saying NO! Get comfortable with politely turning down requests, invitations and opportunities to volunteer. I always remember that when I say YES to something that means I’ll eventually have to say NO to something else. Choose wisely. There are millions of ways to do it but I’ve found that keeping it short and simple is better than trying to justify or create elaborate reasons. Most times, I simply say, “Thank you but I’m unable to volunteer/attend.” If you feel like giving a reason why, great, but it’s not required. Your time is yours and what you choose to spend it on, is entirely up to you. Don’t let friends, colleagues or others guilt you into saying yes.
  3. Get a budget for your time. Map out how much time you are willing to spend on volunteering, working at home after hours, etc. and then plan for it. The key will be to add in 5-7 hours a week for self-care. That’s a small investment for the ROI you’ll receive. And then treat your time budget like a real one – don’t go over and if you’re under, spend the surplus wisely. Bonus: When you only budget so much for activities that are for the benefit of others, you have a great out for things you don’t want to do but hate saying no to (see tip #2 for how to enjoy the art of NO). “Oh, I’m so sorry Linda, I’d love to help with bake sale but I’ve already booked my volunteering time for this month. Maybe next month!”
  4. Get over doing it all on your own. You are a professional woman, entrepreneur or maybe a small business owner – start acting like it! You have help when it comes to running your department or company. You don’t do everything on your own just because you can. You have accountants and administrative assistants and other professionals to help you. So why do you insist on doing it all when it comes to your personal life? Invest in services and people who can do the things you don’t have the time or energy for or that are not a good use of your time (like cleaning the whole house on Saturdays). Same goes for your health and wellness. If you want to lose weight and keep it off, hire a professional to help you. A personal trainer, health coach or nutritionist can quickly assess your needs and get you a path to better health with the right food, fitness and lifestyle behaviors.

As a recovering do-it-all kind of gal, I know now that being all things to all people just means having nothing left for myself. And, when we continue to overspend our time budget and take on even more responsibilities, we eventually become overdrawn and even bankrupt in our health and wellness.

Assess, take action and ask for help

Take the time to ASSESS what you’re spending time on, take ACTION to prioritize what is truly important, impactful and enjoyable, and finally, ASK for help with the rest. When you do, your schedule opens, your time bank is full and you can be that strong, healthy and happy overachiever that everyone loves.

Try it..

Xoxo

Niki

PS – if you’re ready to finally ditch the crazy diets and the over-the-top exercise programs and still lose weight, let’s chat about my 8-Week Fit, Fab & Fierce Bootcamp. Lose up to 15 lbs., jumpstart your metabolism and transform bad habits into healthy lifestyle behaviors. Schedule a chat here:  https://goo.gl/forms/J5eqpgY98H2nnBBk1 or text me at 412-310-6882.

 

 

Uncategorized

Your Waistline Affects Your Bottom Line

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You’re Missing Opportunities

I’m going to ruffle some feathers with this blog post but I feel like it’s time to get real and call it like I see it. Because you’re leaving money on the table. Like it or not…Your waistline affects your bottom line. Your income suffers when you are overweight, unhealthy and don’t like how you look. Yep. I just said that. Why? Because your health and wealth (however you define it) are intertwined.

I could point to studies that prove this . Like this one done in the U.K. in 2016. Or this one done by a professor at Wharton. But I don’t need to. I’ve seen firsthand in my work with executives.  When you are overweight, unhealthy and uncomfortable in your own skin you are less confident. And, when you lose confidence, your credibility suffers. And when you aren’t credible or convincing, you lose — money, job opportunities, clients, sales.

To build your empire; to shatter that glass ceiling; to make a big fucking impact in this world, you need to be at the top of your game both mentally AND physically. And that means dropping the weight that’s holding you back. You need to stand tall and feel proud of how you look when you are doing that white-hot, bad ass presentation, sales pitch, interview, etc.

Confidence Sells

Extra weight – even 10 lbs. – drags you down. Literally and figuratively. When you are carrying around extra weight and aren’t confident, it’s what people see FIRST and sometimes it’s ALL they see. It’s often what they base their decisions on. When you don’t like how you look, neither do your clients or customers because they sense your discomfort and lack of confidence.

But it doesn’t have to be that way. You don’t have to carry around extra weight and feel the way you do. You can change it. You can lose weight, feel better and gain your confidence back. IF…yes, there’s an IF. If you stop making bullshit excuses and start taking action. Yep. Another #truthbomb.

The only thing stopping you from losing weight or getting healthy is YOU! Not your job. Not your boss. Not your demanding clients. Not your kids or spouse. Not an injury. Not your busy schedule. Those are excuses. Every one of us has the same 24 hours in a day. We all have the power to re-prioritize and put ourselves first.

Now…having said all that, I am acutely aware that while we all have the power to change, we don’t all have the knowledge and resources to make it happen. There is a new diet, workout trend or weight loss promise out there every day. There’s a gym on every corner and lots of videos online. Knowing what to eat, how to workout to maximize your results and trying to fit it all in…is overwhelming to say the least.

How to Jumpstart Your Slim-down Strategy.

Look, I’m pretty forthcoming with my thoughts on fat. I take the emotion out of it. It’s something you HAVE. Not something you ARE. It’s disposable too. But, I also recognize that people get overwhelmed with where to begin when it comes to ditching the fat and being the healthy, energetic person they are meant to be. Where do you start? How can you fit it in when you’re busy AF!? Here are 3 tips that any busy professional can do to kick your body into action and start looking and feeling better – in as little as 7 Days.

  1. Drink up! Not booze. Water. At least half your body weight in ounces. I’d guess most of you are dehydrated. When you’re dehydrated you think you’re hungry so you eat more. You have less energy so you don’t workout as much. Water is life. Literally. Stop whining about how boring it is and drink up! Don’t add any crap to it. Lemon, lime, strawberries, etc. are fine but no artificial flavors, colors, or sweeteners.
  2. Get you Ass Moving. Stop making excuses. You have 30 minutes a day to sweat. You do. You make time for what you prioritize in your life. My guess is, you haven’t been prioritizing your health. So…stop that. Sit down, look at your calendar and pick 5 times over the next 7 days that you can get on a treadmill, go for a run outside, attend a spin class…whatever. 30 minutes is all I’m asking for.
  3. Eat Less; Eat Better. Ditch the take out and drive thru for one week. Cook at home and that doesn’t mean popping a french bread pizza in the oven. Reduce your overall calories by 250 each day. Track your food. Watch sodium and amp up that fiber (at least 25 grams per day). Bottom line…be aware of what you’re putting in your body. Mindless eating is the enemy.

Successful People Seek Out the Experts

Have you ever seen a successful team without a coach? Or, a successful businesswoman without a team of experts around her? Successful people seek out those who know more than them. And, that’s where I come in. My coaching is laser focused on YOU and your individual health and wellness needs. I have the knowledge and do the work to ensure you have the most efficient and effective program to get you back in shape and feeling great.

So, if you are done with the “reasons” why you can’t get healthy, and you’re ready to raise your hand, take action and get the help and support you need…let’s talk.

Your career, business and financial future depend on you looking and feeling your best. Invest now in your health, lose the weight and feel confident so it doesn’t cost you in the long run.

Ready for a Bigger Badass Jumpstart?

I’m getting ready to open up my 8-Week Badass Bootcamp for those ready to ditch the fat and get healthy. I’m not going to sugarcoat it (and you’ll probably eat less sugar) – it’s a lifestyle overhaul. A reboot of your bad habits to transform them into healthy behaviors. It’s 8 weeks of nutrition and fitness coaching, daily accountability, weekly coaching calls, workouts, recipes, meal ideas, etc., etc. You will lose weight, have more energy and get back that swagger that you had 15 pounds ago.

There are limited spaces because of the attention and time required to implement this program. To apply for a spot, you’ll need to fill out my Wellness Assessment and have a quick call with me to ensure you are ready for this and we’re a good fit! You can’t be on the fence for this program. This isn’t going to be 8 weeks of me dragging you along and convincing you that you’re worth it. So, if this has you even thinking HELL YES, fill out the form and let’s chat.

This program will change your life. You just have to commit to getting help. Hope to hear from you soon!

Uncategorized

Leaders Behaving Badly – Breaking the Bad Habits We Fall Into

Young Woman Working at Home, Small OfficeShame on you. Seriously. You talk a good game but you don’t live it!

Women who encourage other women to have more balance and be more present in their family’s lives. All the while, they are a boiling pot of stress ready for the lid to blow off and to let out all the pent up steam. All because of a few bad habits.

Professional women are unique creatures. We have the amazing ability to appear to be doing it all — Killing it at work; making it to all the kids’ soccer games; volunteering at the local animal shelter. Only to go home and collapse from the exhaustion of our lives.

The problem with living like that…being on, going non-stop, is that something needs to take a backseat to all the other priorities. And, guest what? It’s usually our health and wellness. And, that sucks.

Women, and high achieving professional women in particular, don’t know when to stop and take time for themselves. It seems selfish and extravagant. We’ve worked really hard to get where we are (despite earning 73% of our male counterparts ). And, research shows that women and our “do it all” personalities burnout faster than men (60% more according to the Bureau of Labor Statistics). That stress leads to weight gain, high blood pressure, and a bunch other health problems.

So, admitting the problem is the first step, right? Then, what’s next? Where do women start in breaking these bad habits so they can continue to be high-achievers and not burned out couch zombies by the age of 40?

Here are some of the common “bad habits” I see in my clients and some of the strategies I’ve recommended to them. It’s not enough to say, “stop it.” Women aren’t wired that way.

Bad Habit #1: Running from meeting to meeting from 8 a.m. to 7 p.m.

The Solution: First of all, I’ve seen executive women who don’t even leave time for a bathroom break. It’s time to rethink your schedule if you can’t even pee. We all like to think we are absolutely indispensable to every conversation, I challenge you to be a true leader and delegate routine meetings to a junior colleague or someone you are mentoring. Give them the opportunity to shine so you have the opportunity to hit the restroom and regroup for the strategic meetings. Then, get a report out from them in a walking meeting. Grab a coffee or smoothie and head outside (weather permitting) to discuss.  You’ll get some fresh air and maybe some fresh ideas.

Bad Habit #2: Multitasking at lunch to catch up.

The Solution:  Focus on one thing at a time. There is truly no good way to multitask (don’t believe me? Science says so!). When nothing gets our full attention, nothing gets done well. If you have 30 minutes to eat lunch, dedicate half that time to eating. Just eating. Then, use the rest to answer emails, make appointments, scroll Facebook. Whatever to-dos you have that have been slated for your lunch time. This approach is important because being mindful of what you eat leads to better eating habits — like proper portions, and more nutritious choices. Bonus – you might actually enjoy eating. Focusing on one thing at a time will yield better results for your health, your career and family  life!

Bad Habit #3: Keeping your phone by your bed and checking it first thing.

The solution: Charge your phone elsewhere.  Easy to say. Tough to implement. I’m a terrible offender of this. However, when you wake up and start reading, processing, and responding you are literally inviting stress into what should be your most peaceful place, your bed! Again, I know this because…science. Here’s what I recommend and I’m trying my best to do. Put that phone somewhere that requires you to move before you look at it. Better yet, put it in a place that requires you to sweat, like on your treadmill or inside your running shoes by the front door (assuming an outlet is nearby). Then, if you must, read the stuff that you’ve missed when you’re walking or stretching. If nothing else, put it by the coffee pot so at least you’ll be caffeinated before you start dealing with life.

Bad Habit #4: Relying on Take Out More than Once a Week.

The Solution: Meal prep with friends. This solution solves two problems – having nothing to eat during the week and having no time for friends. Pick two Saturdays or Sundays each month and invite a friend or two over to do meal prep. Agree on 7-8 dinners that you’ll prep for the next two work weeks. Keep it simple and clean (buying a bunch of frozen meals doesn’t count!). Grab some wine, and prep together while you catch up on life. A few hours invested in preparing meals are good for your body and the time with a friend is good for your soul.

Your wellness starts on the inside. Stress, lack of sleep, and relentless multitasking will take a toll on your psyche and eventually your body.

Even if you pick one bad habit to change, you are doing something positive for your health. You’re also setting an example for your employees and co-workers and your family. Small steps will lead to a greater state of wellness. And you don’t have to give up that high-achieving, Rockstar status to be healthier. You really can have it all. Just not all at the same time.

Is this resonating? Do you find yourself saying, “hell yes” to all of this? If so, let’s chat. This is just the tip of the iceberg. To truly revolutionize your health and wellness, you need support and accountability. I can help. I’ve been there and know how to get more from your career and life through having a wellness state of mind.

Uncategorized, Workplace Wellness

Quarterly Check Up on Your Wellness

img_5709For most of my corporate career, I’ve been part of a team that prepared for or helped conduct quarterly business reviews. And, most businesses, small and large, participate in some kind of regular check-in of their progress throughout the year.

With Q1 behind us, you’re likely looking at how your business and employees are tracking with the goals you’ve set. It’s also a great time to check in on your wellness goals. Are you seeing the positive changes you want from making better decisions about food, exercise and stress reduction?

If not, today’s a great day to refocus on the transformation you want to see in your health and wellness. Here are my 3 tips for a quarterly wellness review.

1. Review it. Are your goals SMART? Those familiar with the SMART goal-setting concept know that goals have to be specific, measurable, attainable, relevant and time bound. If you are not seeing results, try re-tooling the goals first to be more attainable and time bound. Small, incremental successes lead to big returns in the long run. Instead of saying “I’m going to lose 50 lbs,” reframe the goal to be more attainable and time bound…”I will focus on improving my diet and exercising 5 days a week to lose 4-5 lbs. a month.” A weekly or monthly target is not as overwhelming. Plus, this goal provides specific methods for achieving the goal – diet and exercise — and it’s relevant to what you want to accomplish by the end of the year.

2. Announce it. Well, maybe not in a press release or on your company’s web site but tell someone. Your business partner, boss, or colleagues working toward similar goals. You are at work more often than not so find a coworker you can trust to keep you accountable – especially when there are cookies or birthday cake in the breakroom (you know that struggle is REAL). If you’re not ready to shout it from the podium at your next staff meeting, find an online accountability/support group (here’s a link to mine…https://www.facebook.com/groups/RoadWarriorFitClub/) where like-minded people from all over the country and world are pursuing the same goals.

3. Track it. You probably have a report for every metric in your business. Successful business owners are tracking their business health on the regular, and should be doing the same with their own health. You don’t need a fancy fitness gadget. A pen and paper, your phone notes app, or one of the many free fitness/diet tracking apps will work just fine. You will not be successful with your wellness goals long term if you are not conscious of what you are eating and how often you are exercising. You may lose some weight or finish a 5k in the short term, but sustained results come from tracking your progress DAILY.

So, as you get ready to run some diagnostics on your business, put it on your calendar to do the same with your health and wellness goals. In fact, put it on your calendar for every quarter…right now (seriously, go write it down now).

Sales, market share and cash flow don’t just happen without careful planning, tracking and accountability. Neither does your health. Treat your wellness like your business and I promise both will perform better. Here’s a great article on other “healthy habits” of successful CEOs and entrepreneurs.

My parting advice on this..don’t go it alone. I’m sure you surround yourself with smart people to advance your business. Do the same with a health by finding wellness coach and accountability partner. Wellness coaches encourage you, help you plan your workouts and meals, and most importantly, keep you on track. I’ve been there, a busy corporate roadwarrior who figured out how to balance work and wellness to be the best possible professional I could be. Want to learn more about me and how I can help, check out my website and feel free to message me with questions.

Uncategorized, Workplace Wellness

Cake In the Break Room!

Who hasn’t loved to hear that phase? “Cake in the break room” is an office rallying cry that few can resist. The break room is an interesting place and I’ve seen all kinds throughout my career.  You can probably picture your break room or employee cafeteria/lunch room area (past or present)…

  • Vending machine with chips and candy – check!
  • Soda machine with maybe one slot dedicated to bottled water – check!
  • Near empty coffee pot with burnt decaf at the bottom – check!
  • Leftover birthday cake from Monday (It’s now Thursday) – check!
  • Bagels and cream cheese left out from a morning breakfast meeting – check!
  • Fridge filled with condiment packets, long-forgotten lunches and a box of leftover pizza from last week’s staff meeting – check!

Yours may differ a little but you know what I’m talking about. A break room can be where healthy habits can go to die and food safety limits are tested, or it can truly be a place for employees to take a break, get a healthy snack and recharge.

Companies are not required to provide a fully-stocked kitchen offering something for every taste and dietary need. However, happy and healthy employees are productive employees, and if a company can be part of encouraging healthy habits, it’s a win-win, right? So, if you’re looking to start a break room revolution and advocate for a better break room. Or, if you own a business and want to give yours a healthy makeover, here are a few quick, easy and relatively inexpensive ideas to suggest or implement:

  • Invest in a water cooler system. Then, provide each employee with a company-branded refillable glass or stainless steel water bottle. You can keep the soda machine but ask the vending company for a few additional healthy choices (no sugar added juice, flavored sparkling water, etc.).
  • Put out fresh fruit. An easy way to encourage healthy snacking. Fruit like apples, bananas, pears and oranges provide filling fiber and satisfy a sweet tooth naturally. Again, no one is suggesting you take away Bill in accounting’s ability to buy a Snickers at 2 p.m. but maybe a few days a week he’ll reach for a banana instead.
  • Look into healthy vending machines. They exist. Think outside the Doritos and that strange snack mix that pretends to be Chex Mix but most definitely is not. HUMAN Healthy Vending and Fresh Healthy Vending are two big ones. They offer yummy snacks that don’t have an ingredient list that requires an advanced degree to read.
  • Expand your takeout game. I worked for a company that always ordered from the same three places for all staff meetings, luncheons, etc. I’m certain that there are restaurants around your office that cater to a healthy workplace…they may even have a healthier pizza.
  • Finally, toss the leftovers the same day! Or send them home with people. Don’t mess around with food-borne illnesses from improperly storing/heating leftover food. Let Susan enjoy the rest of her birthday cake at home with her family while it’s still fresh and hasn’t been touched by 27 people. And, toss the pizza. Seriously. No one really wants it tomorrow, and maybe don’t order so much next time.

Just one of these ideas will make your break room healthier. Consider the pay off when you invest in employee health and wellness. It will result in fewer missed days, better focus, loyalty, and greater productivity. Isn’t that worth a basket of fresh fruit and a water cooler?

If you’re really looking to elevate your breakroom to new heights…check out the concept of Micro Markets https://companykitchen.com/welcome/micro-market/ or http://www.freshmicromarket.com/.