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

Thinking Yourself Fit

The Energy Mind Game

I’m pretty stubborn and I don’t compromise on much that’s related to my career, personal beliefs or health. However, that doesn’t mean I love all things healthy or that I don’t have days where I just don’t feel like exercising. But I’ve learned that in life, you sometimes have play some mind games with yourself to power through the things you don’t love to get to the things you enjoy. For many people, exercise and healthy living are at the top of the list of things they don’t feel like doing. So, can you talk yourself into being more fit? Having more energy?

My favorite celebrity trainer, Chalene Johnson, a high-energy, motivating dynamo from Southern California has a quote that I absolutely love. “Energy is a state of mind. Tell yourself you’re tired and you will be. Tell yourself you have energy and you will.”

Is it Really All in Your Head?

Chalene’s quote has always resonated with and motivated me, but I wondered if there was any truth to it? Is energy something we can just tell our brains and bodies we have? Turns out you can fake it ‘til you make it to get your body up and moving. I did the research to explain it and have boiled it down to these points.

  • Self-talk is powerful. If you grew up in a family with an “I can’t” or “it’s hard” mentality, you may be wired to quit when something gets tough. Worse yet, you may not even try because you’re convinced you’ll fail. These behaviors become powerful habits that keep us stuck.
  • Energy attracts like energy. For many people, they carry that negative energy into adulthood and surround themselves with like-minded people. Thus, continuing the self-doubt, destined-to-fail attitude in all aspects of their lives – career, relationships and wellness.
  • Negative self-talk is a habit you can change. Here’s the good news. You may have a propensity for negative energy but it’s not a life sentence. By reframing the inner-talk, you can change your energy and move yourself and your goals forward.

How to Master that Inner Dialogue

In reflecting on how I power through when I don’t feel like it, and my inner voice is saying, “stay here in this warm bed,” here are my tips for fooling your mind into getting up and moving.

  • Use the 5 Second Rule (check it out here). A big influence in my life is Mel Robbins. She is an author and motivational speaker who used the power of 5 seconds to propel herself out of bed and into a successful life and career. Check out the link above but the quick explanation is this…when you have an impulse to do something like working out, but you aren’t self-motivated to do so, count back from 5 to 0 and physically MOVE. When you do, you prevent your brain from talking you out of it. It can be used for anything and everything in your life, especially wellness. I use it to walk away from that second cookie or the impulse to have another glass of wine at happy hour.
  • Give it 5 Minutes. This is a Chalene Johnson hack that I’ve used for years. I make a deal with myself that I’ll give exercise 5 minutes. If I still feel tired/unmotivated/cranky, I’ll stop. I can count on one hand the number of times I stopped working out in over 10 years.
  • Get it Over With. When you put off exercise or anything until “later” you spend the whole day making excuses about why you can’t. You will put everything and everyone ahead of that 1 hour of gym time. Don’t do it later…get up, lace up and go.
  • Everything Counts. Many times, we talk ourselves out of exercise because we believe we must ‘go hard or go home’. Ditch that belief and know that a 30-minute walk or a gentle yoga session is often all you need to gain the benefits of movement when you just don’t want to feel exhausted.
  • Plan your Days On/Off. If I already know what days I’m working out and when I’m not, I don’t feel the pressure of having to decide and have that inner debate every day. Schedule your workouts and your rest days. Put them on your calendar and treat them like any other meeting or appointment. It frees you from making that decision daily.

Flip the Script in Your Mind

So much of what we do physically is controlled by our thoughts and attitudes. How we speak to ourselves and what we say in those moments of decision-making are critical to living a healthy life. Impulses to eat better and to exercise more are fleeting, we must recognize them and act before we talk ourselves out of it.

Want more healthy-living tips? Join me in my Facebook group, Fit, Fab and Fierce Women or message me for a free wellness assessment.