Are You A Professional Woman Trying to Balance Work-Life?

Super WomanAs women we want to have a wonderful career while building our wonderful family, right? You have probably heard that all will be fine as long as you keep your personal life and your work life in balance. The question is; what does that mean? Basically it means that you are setting yourself up for failure since balance implies a state of equilibrium and nothing in life is ever really balanced. When trying to find the right combination of work-life balance you become exhausted and walk around being eaten alive by the guilt of not knowing how to obtain that balance. You find yourself feeling like you are letting everyone down – your family and your career.

It’s time to put a stop to those feelings and start learning a better way of finding “balance” between your personal and professional life. To do this efficiently you must first create a family plan and then reconcile against your business plan. The family plan should include the goals and responsibilities of the marriage and family and then the business plan should have the same – the point of reconciling is to make sure that the family plan and/or the business plan complement each other and doesn’t create a competition between the two. However, some professional women may even find balancing extremely difficult and their marriages may suffer as a result.

A family plan can possibly serve as a map and compass for your career, it should have the time that is needed to spend with family for things such as date night, family time and the like. When creating your business plan it should have long-term goals as an individual, as a couple/family, and for the company/professional. Everything should be viewed as a whole and not in isolation of each other, this will be helpful so that things fall into place or is synced up with each other. It also helps to discuss these plans with significant others or family members who you will rely on for help and want to make time for.

You may need to set up boundaries between your personal and professional life in order to keep your plan on task. Sometimes that means schedule your time when you check your work emails at home so that it doesn’t interfere with your dinner or that alone/family time that you have carefully set up in your plan. While at home you should stay fully and emotionally present with your family and at work you should do the same. With the demands of our careers, it can be difficult not to bring work home say to meet an upcoming deadline and to complete a task that was overlooked during your time in the office. As such, if you are trying to balance work-life, then it is best not to bring work into this sacred space called home. In fact, separating the two is vital in order to maintain work-life balance. Being present with your significant other is as equally important.

I am the queen of multi-tasking, as probably many of us are. This was probably inherited from a very early age and some habits such as this can use a little adjusting. You have to know when it is time to step away from your professional life and live in those small precious moments that will mean so much to you tomorrow as a memory. You must learn how to balance your personal/work life in order to really find true success in both.

Do you need help with formatting a plan in both your personal and professional life? Could you use a lifestyle design change?

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, fitness, well-being, and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

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More Tips on Avoid Winter Weight Gain

weight-loss-tipsIn an earlier blog, I discussed ways to avoid winter weight gain. I have a few more tips for you. Vitamin D deficiency happens because most people are not able to enjoy the sunshine which in turn affects mood and a motivation to eat healthy and exercise regularly. – as it is also, according to research, associated with obesity. Eating certain foods will also help with levels of vitamin D being maintained, such as non dairy items soy milk, rice milk, fortified margarine, salmon, herring, mackerel, and eggs.

Hot meals are a way to help manage weight, heat up a light meal that you normally enjoy in the summer so that you don’t go for something heavier. Make oatmeal instead of cold cereal, a toasted sandwich with lean meats, and a slow cooked casserole made with vegetables and lean meat (only a palm size serving of meat will do). Make a half of your plate with salad so you don’t overeat on the heavy food. Add lots of green vegetables to salads and other recipes in order to keep up with nutrients. Find foods that are high in antioxidants and add them to meals and to salads, experiment and try new and different things. Instead of lettuce in your salad use spinach and try other things such as brown rice, quinoa and couscous. Also make sure to eat locally grown sourced seasonal foods for more nutrients.

Carbohydrates are necessary to have a healthy eating plan and in cold weather most crave them. Carbs help to boost serotonin levels which do fall in the cold winter months. Instead of choosing white bread and cakes try whole grains and vegetables so that you aren’t eating bad carbs. Try eating sweet potatoes (avoid white potatoes which turns to sugar in the body and raises your glucose levels), porridge, seeded breads (try to select flourless), and, of course, oatmeal (steel cut oatmeal has more nutritional value).

Don’t forget soup. If you have soup already in containers in the freezer, you can just heat them in whenever you crave a snack. It’s better than searching for something good to eat in the cupboards. It can also help you to cut back so you do not overeat during a meal. Researchers have found that eating a bowl of soup before lunch and dinner will reduce calorie intake by 20%.

Exercise is necessary as well. If you do not wish to do utilize these suggestions, I have a variety of recent posts with alternatives. Find a way to do resistance training at home, buy a stationary bike, or think outside the box. Take up rock climbing at an indoor center, cycling classes, or take tennis lessons or indoor badminton. There are actually lots of ways to exercise without doing the same old thing and you might discover some type of new passion in trying new ways to exercise. Many of you may know this, but my favorite indoor and outdoor activity is using the “jump rope.”

Remember you have to find the passion that will drive you to stay fit and trim not only with exercise but also eating healthy. Visit health food stores and find which health foods you would enjoy the most, use them in smoothies while also eating healthy.

Visit my website for more information on nutrition, health, food and fitness by going to the health lounge. Follow my blog so that you can receive up to date posts when they come out. Follow me on Facebook, Twitter, and LinkedIn. Remember, I am always looking for comments from you on any of these subjects; please feel free to offer your feedback.

Do you need help with creating your desired healthy lifestyle? Do you want more information about nutrition? Do you need to create a better wellness plan? If so, contact me today, I can help!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Not So Secrets to Avoid Winter Weight Gain

avoid-winter-weight-gainThe majority of people will put on a little weight during the colder months sometimes out of boredom or because of impulse. The more organized you are with meals the less likely you will be to put on weight. The best way to be organized is to plan ahead. One way to avoid impulsive meals is to use recipes that are healthy and cook up lots of meals and freeze them.

You should cook from home at least 85-90 % of the time so that you can control what goes into your recipe. This is the one of the most beneficial ways to keep weight management easy, when you hand control over to someone else, such as a restaurant or fast food, then you don’t have the ability to eat healthy or choose what ingredients are used in your food. When cooking at home you also have the ability to cook extra so that you will have something healthy to eat at work as well. Get creative and find recipes that not only are healthy but are also different.

You can also substitute things like soup instead salad. It’s nice to have something warm during those colder months and you can fill yourself up with actual calories in order to keep hunger at bay. You can cook healthy vegetable soup and put them in containers to freeze for use with other meals or for lunches. You can add things like barley and bok choy for an added hearty taste and a quick meal. Again get creative, experiment a little by trying clear broth, lentil or vegetable. Don’t want to eat to warm up try a little herbal tea instead.

Colder weather also makes us form bad habits not just with food but also with exercise. No one wants to go out in the cold, snow or rainy weather but in order to help with weight management it is best to stay with moderate activity on a daily basis with a day off each week. It also helps to change up your workouts daily – don’t work out the same part of the body each day. There are ways to exercise at home without going out into the cold, get a yoga or workout video, get a jump rope and a place you can use it in the house, a bar for pull-ups, a workout station with a bench or a treadmill or other equipment that is similar. If you don’t mind going out in the cold but don’t want to run in, invest in a gym membership only if you’re to use it!

If you are planning on going out to a restaurant with friends or coworkers then plan ahead for the meal. Look into the restaurant’s menu and see what meals they offer and if they offer a healthy choices. If you are a meat eater, you may select grilled fish, or lean steak or broiled/boiled chicken and don’t get any potatoes, try to substitute potatoes with vegetables or brown rice. Drink water instead of diet pop or beer, it will help to fill you up. The biggest deal is to remember portion control as sometimes restaurants increase you portion sizes.

Are you in need of creating a healthier lifestyle? Do you need to find out more information about nutrition and healthy choices? Do you want more information about fitness? If so, contact me today, I can help!

Click here to visit my website and learn more information in the health lounge. Follow my blog and get caught up whenever a new one comes out. Follow me on Facebook, Twitter and LinkedIn.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

23 Ways To Be More Fit While Sitting At Work Part 4

postureYou know that exercise is important but you work long hours sitting at a desk and just don’t have the time or energy to workout afterwards. You know that this is really an excuse and not a good one. Exercise itself means to be “in active operations” or “physical activity” and our bodies were not made to sit for prolonged periods of time. It just isn’t good for you. It creates back pain, headaches, listlessness, and can weaken your body’s muscles when they are being active.

I have been posting 23 ways of exercising while at work the first one was about cardio and was posted on Friday, the second on strength building posted on Monday, the third on stretching posted on Tuesday and I hope that if any of you know of ones that I may have missed you will leave me a comment so that I can add them. Give me your thoughts, suggestions and yes, workouts, if you have them while sitting at a desk 8-12 hours a day.

Today is a way to bring it all in and finish out this series.

Here are the last of them:

1. Do some invisible exercises – women can do kegels by tightening, holding and loosening their pelvic floor muscles. This helps to keep those muscles tight and prevents leakage.

2. Butt clenches – this can be done by tightening your buttocks, holding and relax. Do this 15 times.

3. Ab clenches – tighten tummy muscles and holding then relax. Do this 15 times.

Using every muscle in your body actively helps to keep it healthy. Here are some other helpful tips:

1. Walk during your lunch breaks – if you’re bored take a camera and get some great shots of the scenery. If you buy a pedometer it will count how many steps that you walk each day, the goal is trying to get to 10,000 steps a day.

2. Join a gym – if there is a gym near your office go there during your lunch breaks, if you are lucky enough to have a fitness room at your place of work, use it!

3. Don’t email – if you are emailing someone who sits in the next office or even down the hall – don’t. Get up and walk the distance.

4. Vending machines – walking to a vending machine doesn’t count as your activity; remember to climb a few stairs or walk during your break to get rid of those calories from the vending machine.

Create reminders on your phone, computer, calendars, a sticky note or an email. Don’t feel embarrassed about trying to find time for fitness while at work, if anything have others around you do these workouts with you. Find a walker buddy or a breaktime buddy that will do the same exercises as you or go to the gym with you.

If you missed the beginning parts of the series on cardio, strength building, and stretching please click the links. Again please leave a comment if there are any exercises that you may do or can be done at work for cardio and strength building in a minute or two.

Are you looking for a way to have a better plan for your lifestyle design? I can help, so contact me today.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

23 Ways To Be More Fit While Sitting At Work Part 3

stretchingYou know that exercise is important but you work long hours sitting at a desk and just don’t have the time or energy to workout afterwards. You know that this is really an excuse and not a good one. Exercise itself means to be “in active operations” or “physical activity” and our bodies were not made to sit for prolonged periods of time. It just isn’t good for you. It creates back pain, headaches, listlessness, and can weaken your body’s muscles when they are being active.

My previous two posts introduced short bursts of cardio and strength building that can be done while at work. Today I will bring you some exercises that involve stretching while sitting at your desk. These are for everyone no matter what because stretching is important. There are ways to work out while at work to help find 30 minutes at least 5 days a week for some moderate activity.

I am posting 23 ways of exercising while at work the first one was about cardio and was posted on Friday and the second on strength building was posted on Monday and I hope that if any of you know of ones that I may have missed you will leave me a comment so that I can add them. Give me your thoughts, suggestions and yes, workouts, if you have them while sitting at a desk 8-12 hours a day.

Here are the first few of them that involve stretching:

1. Reach for the stars – sit tall in your chair and stretch both arms over your head while reaching for the stars, after 10 seconds extend the right hand higher and then the left.

2. Head loll – let your head loll over so that your ear touches your shoulder then gently use your hand to press your head lower. Hold it for 10 seconds and then switch sides.

3. Yoga – this yoga posture will help to relieve tension. While sitting facing forward turn your head to one side while turning your torso to the opposite side, hold a few seconds and repeat. Do this 15 times and switch sides.

4. Sit up straight – try to touch your shoulder blades together and hold it a few seconds then relax.

5. Put your feet up – push your chair away from your desk so that you can put the heel of one foot up, sit up straight, bend forward until you feel the gentle stretch in the back of your leg, flex your foot for a few seconds then point it, bend a little farther again and flex your foot again and hold for 10 seconds, switch legs and repeat steps.

Come back on Wednesday for the last part of the series and if you missed the first part on cardio or the second part on strength building please click the links. Again please leave a comment if there are any exercises that you may do or can be done at work for cardio and strength building in a minute or two.

Are you looking for a way to have a better plan for your lifestyle design? I can help, so contact me today.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

23 Ways To Be More Fit While Sitting At Work Part 2

strengthYou know that exercise is important but you work long hours sitting at a desk and just don’t have the time or energy to workout afterwards. You know that this is really an excuse and not a good one. Exercise itself means to be “in active operations” or “physical activity” and our bodies were not made to sit for prolonged periods of time. It just isn’t good for you. It creates back pain, headaches, listlessness, and can weaken your body’s muscles when they are being active.

My previous post was all about those short bursts of cardio that can be done while at work. Today I will bring you some exercises that involve strength building while sitting at your desk. These are for those who either don’t have a way to get away from your desk or if you aren’t able to go somewhere else and do some cardio work. There are ways to work out while at work to help find 30 minutes at least 5 days a week for some moderate activity.

I am posting 23 ways of exercising while at work the first one about cardio was posted on Friday and I hope that if any of you know of ones that I may have missed you will leave me a comment so that I can add them. Give me your thoughts, suggestions and yes, workouts, if you have them while sitting at a desk 8-12 hours a day.

Here are the first few of them that involve strength building:

1. One legged squats – if you are waiting for a page to load on your computer or for the printer or fax to print out your documents take the time to do some one legged squats by holding on to the wall or table for support.

2. Kick backwards – at your desk stand with one leg straight and kick backwards with your other leg.

3. Leg lifts – while sitting in your chair, lift one leg off the seat and extend it straight out and hold it for a few seconds then lower your foot and hold it for a few seconds above the floor. Alternate between legs and do each leg 15 times.

4. Lifts – if you want to strengthen your shoulders and chest place both hands on your chair and lift yourself off the chair then lower yourself down but not all the way down and hold it for a few seconds. Do this 15 times.

5. Push and pull – to strengthen your biceps and help your back place your hands on your desk and while hanging on push your chair back until you are looking at the floor between your arms. Slowly pull yourself back. Do this 15 times.

6. Pushups – no I don’t mean get on the floor and do pushups but you can do them against your desk or a wall. If your desk isn’t sturdy enough to support your weight then make sure to use a solid wall. While standing, put your hands on the desk, walk backwards and then do push-ups against it. Do this 15 times.

Come back on Tuesday for the next part dealing with some stretching exercises that can be done at your desk and if you missed the first part on cardio please read it here. Again please leave a comment if there are any exercises that you may do or can be done at work for cardio and strength building in a minute or two.

Are you looking for a way to have a better plan for your lifestyle design? I can help, so contact me today.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

It’s Health Coach Week! January 12-18th

keep-calm-and-seek-a-health-coachIt’s the 1st annual Health Coach week and everyone is talking about it, from the President to apps on smartphones. We are becoming a health conscious country. Integrative Nutrition started back in 1992 with a vision of people training in holistic health and coaching and how it could improve the lives of families, communities, and the world. This week shows that it has made a difference.

The jobs in wellness are growing as more doctors, chiropractors and fitness centers realize that they need health coaches in their practices, not to mention the individuals that are finding the help from health coaches exceptional. Even a member of Congress has written a letter commending the work done by health coaches like me! You can read it here. What a great way to celebrate the health and wellness coaches who are working so hard to help people find a healthy lifestyle which will help to fight chronic diseases.

I am inviting those who are seeking help with health concerns or those that wish to become a health and wellness coach to reach out to me today and let’s get started!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.keep-calm-and-seek-a-health-coach