Tag Archives: tips

How To Stay Healthy On Vacation

Summer is the vacation season. Whether you are traveling to the beach, the mountains, to visit friends and family, or abroad, the summertime is the time when most people pack up their bags and head for adventure. I love traveling and experiencing new places and cultures. While traveling and vacationing are very fun activities to break up the year and get us out of our normal routine rut, it can also pose challenges when it comes to maintaining our health and wellness. 

Vacation brings with it delicious food, alcoholic drinks, fancy desserts, snacks galore, and lots of R&R, none of which are BAD things. In fact, all of these things can be very good and fun and enjoyable….but within reason of course. I’m sure we’ve all experienced that vacation where we overdid it and came home several pounds heavier and feeling a little sluggish. And then we feel discouraged and beat ourselves up because we worked SO hard to lose the weight, or make the strength gains, or increase our fitness, or cut out that irritating food and now it seems we’ve just undid all of that work on a week long vacay. 

So, how do we maintain our healthy choices and lifestyle while still enjoying our vacation? Here are 3 tips to help you enjoy all the fun that vacation brings AND return home feeling healthy and like you didn’t sabotage all of your goals and hard work.

*Plan A Little- All it takes is a little bit of forethought to help you maintain your health goals when you are away. Perhaps before going out to dinner you take a look at the menu online and decide what you will order ahead of time. This will help you make an informed decision versus being swayed by the atmosphere or what others are ordering at the restaurant. You are more likely to stick to your goals when you know your game plan ahead of time. Likewise, think about your daily meals and activities. If you know you are going out to dinner and will want to have a glass of wine and dessert, then try to eat lighter and healthier earlier in the day. Or perhaps you decide you will have a few drinks poolside but then forfeit dessert that night. Your plan could also include deciding before you leave for vacation what some parameters will look like (i.e. only drinking 1 drink a day, eating a salad at one meal a day, doing 25 burpees a day or going on a walk, etc.). Make a plan and you’ll be way more likely to stick to it! 

*Keep 1-3 Habits/Routines– Try to keep one to three of your normal routines going while you are away. It can be as simple as drinking 16 oz of water first thing in the morning before your coffee. Or remembering to take your supplements. Perhaps you carve out 20-30 minutes to exercise if you decide you’d like to maintain that on vacation so you can more freely eat and drink. Decide what routines/habits mean the most to you and are the most reasonable to sustain during vacation. Setting ourselves up for success on vacation means having clear expectations and setting realistic goals that are attainable. 

*Be Mindful– This is key! You don’t have to be a slave to your health and wellness goals because that is no fun and also not healthy long-term. But simply being more mindful goes a long way. Having a plan, thinking through your day and what you plan to eat/drink, asking yourself if you are really hungry for that snack or perhaps just thirsty…all of these little mindset shifts impact our decision making process. Take a moment before mindlessly eating the snacks everyone else is eating and exercise a moment of mindfulness and ask yourself if you really want that and if it is worth it. And if it is to you in that moment, that is fine, but at least give yourself a few moments to think before mindlessly eating or drinking. It’s so easy to get swept away in the sea of vacation mode that we lose all sense of control because we simply aren’t being mindful and thinking through the little things and little decisions. 

Maybe instead of sitting on the beach all afternoon you talk a walk along the water to get in some movement. Or you do ten pushups first thing in the morning to get the blood flowing and to inspire you to make healthy decisions the rest of the day. You don’t have to do it perfectly on vacation but practicing mindfulness will have a huge impact on the decisions you make and whether or not you come home from vacation feeling like you enjoyed yourself but didn’t sabotage or feeling crummy because you gained several pounds and went backwards on your goals. 

You will likely lose the few pounds and get back on track but it will be harder. So, you have to ask yourself if it’s worth it to you to have a week-long vacation that’s a ‘free for all’ or exercise some semblance of self-control and be able to easily fall back into your routines when you return home.  You don’t have to say to heck with all of your progress, hard work, and routines when on vacation. By using these 3 tips you can maintain your health and wellness goals, enjoy yourself, and come home feeling GOOD- inside and out! Don’t sabotage months worth of work for a few days of indulgence. You’ve worked too hard. It is possible to exercise balance and self-control on vacation while still FULLY enjoying yourself.

Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach, Certified Personal Trainer

TWSM Book Review ‘I Know How She Does It’

I Know How She Does It: How Successful Women Make the Most of Their Time

by Laura Vanderkam

I don’t know about you, but I am always on the lookout for helpful time management tips. I Know How She Does It by Laura Vanderkam delivers. Vanderkam takes the unique approach of reviewing actual data — time logs from the women in her Mosaic Project. Each woman recorded how she spent her time 24 hours a day for one week. Her participants each “have it all”, something she defines as earning over $100k per year and having at least one child under the age of 18 years old.

Don’t worry! You do not have to fit this definition to find the book helpful, and relationship status is not part of her definition of “having it all”. Yes, Vanderkam includes a few examples of women who have incredibly helpful husbands (and some of them have nannies, too), but many of them don’t. And real life examples like needing to work and having a sick child at the same time are universal parental experiences regardless of important tools like having a supportive partner, paid leave time, or the ability to work from home.

The math itself is empowering. As Vanderkam points out,

“There are 168 hours in a week. If you work 50, and sleep 8 per night (56 hours per week in total), that leaves 62 hours for other things. If you work 60 hours and sleep 8 hours per night, that leaves 52 hours for other things.” (Introduction) 

Yes, the other things may include activities like eating lunch while checking your work email, doing laundry, or waiting in line at the pharmacy to pick up a prescription for that sick child after getting up in the middle of the night with her, but there are still other things, too. Things like having a meal (not necessarily dinner!) with family members, exercise, and hobbies.

I tried the time log for a week, and I was surprised at how grateful and empowered it helped me to feel. I was also shocked at how much time I spent driving my daughters around (although some of our best conversations happen in the car which balanced this out). That week I also spent time visiting with friends and family (while social distancing), reading, and practicing yoga.

Vanderkam encourages her readers to recognize that they have leisure time and to take charge of this and enjoy it.

“Think through your leisure time. People are generally good about setting work goals, but we’re not as good about personal ones. In five minutes, you could decide that next week 

you’ll make dinner plans with friends, watch a favorite movie with your family, and make your famous apple pie over the weekend.” (Chapter 9) 

Regardless of the obligations you have in your own 168 hours each week, I recommend taking the time to read I Know How She Does It. It will help you to create a beautiful mosaic of your own.

Rating 5 stars out of 5

I Know How She Does It: How Successful Women Make the Most of Their Time Copyright 2015, 2017 by Laura Vanderkam

Liz is a technical writer by day and a humor writer by night. She lives in Minnesota with her two teenage daughters and their cats, Beau and Phoebe. When Liz is not reading, writing, or searching for new books to review, she can be found practicing yoga or enjoying time with friends and family — usually around a fireplace or a lake. She is savoring the time that she still has with her daughters under her roof, yet she secretly dreams of being an empty nester who can travel more and not have to worry about other people borrowing her socks.

 

 

TWSM Fitness Tips For Beginners

Fitness Tips For Beginners

It’s a new day and you’ve decided it’s time to take back your life starting with your health. You are determined to exercise and get back into shape. You signed up for that online fitness program that you heard about on Instagram, got yourself a new pair of sneakers dropped off at your door from Prime, and you’re ready and raring to go! You’re super motivated day 1, 2, and even day 3 but then you begin to lose momentum and your body is tired! What do you do? How do you maintain the momentum and motivation to stick with your fitness and health goals? Here are 5 fitness tips for beginners to help you stay motivated. The goal is to keep you in the game for not just the first few days, but for the long haul. Because it’s about creating a lifestyle after all, right?!

Tip 1: Plan ahead! When we are beginning to implement new habits and routines whether fitness related or not, it’s important to minimise the excuses that could arise and derail us from our well intentioned goals. When it comes to exercise, I’ve found the best success for myself and my clients is to plan it. Literally schedule your workout. Put it on your calendar at work, your personal planner, whatever you need to do but SCHEDULE and PLAN it or else it won’t happen. And speaking of planning ahead- go ahead and set out your workout clothes the night before or pack your gym bag and put it in your car so you are ready to go and the excuse of not having your things together isn’t even an option.

Tip 2: Set realistic goals and start slow. Slow and steady wins the race. And this is precisely the approach and attitude you should have when it comes to your fitness regiment. There is nothing wrong with easing into your program and taking it slow or taking rest breaks as needed. Here’s the thing- if you go all out in your workouts and aren’t realistic about where your fitness level is at, you are setting yourself up to potentially burn out or injure yourself, setting you further back. Pushing too hard too fast isn’t going to get you to your goals faster, in fact it could actually do more harm than good. Remember- slow, steady, and CONSISTENCY is key! Set a goal that you can gradually work towards and track your progress such as running a 5K in a certain amount of time or doing a certain number of push-ups on your toes. Start with small, attainable goals and once you achieve those and feel stronger and more confident, you can add on to those goals.

Tip 3: Listen to your body. If you are new to working out or jumping back in after several months off, be mindful of your limitations. Experiencing some level of soreness is to be expected but don’t overdo it so much that you cannot walk the next day. Harder and faster is not necessarily better and won’t get you to your goals faster as mentioned in tip #2 above. Be sure to stay hydrated, cool down, stretch, and have an active recovery day to keep your muscles from getting too sore and fatigued. You have to be feeling good in order to stay consistent so listen to your body and take care so you can continue your program.

Tip 4: Find a buddy. Accountability is HUGE when it comes to maintaining consistency and motivation and truly making fitness and health a lifestyle. There is nothing like going through the suck with someone else right by your side. Find a group exercise class to attend or ask a co-worker or friend if they want to exercise together and be your workout buddy.

Tip 5: Know your ‘why’. Knowing why you are doing what you are doing is quite possibly THE most important component to making sustainable, lasting change. Take some time to sit down and write out or think about why you want to incorporate fitness into your life? Ask yourself these questions before embarking on your fitness and health journey.

  • Why is my health important to me?
  • Why do I want to be healthy and how do I want to feel?
  • How will my life be different with fitness and health incorporated?
  • How will I maintain this lifestyle and why do I want to live a healthy lifestyle?

Once you’ve thought through those questions, it will be so much easier to re-ignite yourself and get back on track if you fall off. Knowing our greater WHY and our purpose is key to maintaining and sustaining healthy lifestyle goals.

With these 5 tips in your back pocket along with your new sneakers and online program, you are primed for success- long-term success! Now, like the popular Nike motto says, ‘Just Do It’!

Meghan Meredith

HomeBodySoul, Founder

Certified Health and Wellness Coach
Certified Personal Trainer
Connect with us @homebodysoul

Tips For A Successful Job Interview

Searching for a job can be intimidating, especially if it has been awhile since you have had to put yourself out there and especially since now a lot of initial resume ‘reviewing’ is done by software—at least in larger companies—it seems like the ‘human’ element has gone out of a lot of things.

However, in my opinion humanity will never go out of style meaning that there are things you can do that will set you apart from everyone else.  Each person has a unique gift that they are meant to share with the world, and you have to trust that fact even when you are stressed out and searching for a job…

In my 51 years I have interviewed many people for many different job positions, I have used temp agencies as well as skilled headhunters to find appropriate candidates and I can honestly say that there are a few tips for how to ensure a job interview is successful…keep in mind that every job interview is a chance for you to make an impression and make a connection…even if that particular job doesn’t pan out, you never know how that connection may bless you in the future.

That said it is always important that you present yourself well no matter what you are interviewing for.  Here are some pointers that might be helpful:

 

  • Present yourself well as first impressions actually DO matter, make sure that your appearance is neat and clean— tucked in shirts, no chipped nail polish, no runs in your stockings, no stained clothes etc—you get the idea. How you present yourself and your attention to detail speaks volumes to people—pay attention to how you are coming across.
  • Always be a few minutes early, it shows that it is important to you.
  • Keep your cell phone out of sight, give your undivided attention to the task at hand.
  • Do your homework—take time to research the company that you are interviewing with and perhaps the person if you have been given their information ahead of time. Doing a little intel prior to your interview can help you ask informed questions and it also shows that you are thorough.
  • Be yourself—you have to be authentic, do not try to please people or behave in some way that you think others would ‘like’—- believe in yourself and your worth.
  • If you are ‘on the hunt’ for a job remember that your prospective company is also doing their pre-interview homework on you too—meaning be mindful of what you post on social media or on the internet in general—just because you think your profile is ‘private’ does not always mean that it is…
  • Be fearless…remember your value and that you are in essence interviewing them too—don’t be afraid to ask questions and speak your mind in a respectful way.
  • Stay away from discussing or bringing up divisive subjects, nothing good will come from that unless it directly relates to the work that you would be doing.
  • Be positive—nobody wants to hire a negative/toxic person, there is enough of that in the world, be part of the solution.

Lastly, have fun with the process…ultimately you want to look forward to the work that you do—nobody wants to go to a job they hate with people that they don’t like—do not create that for yourself—have fun and be open to learning new things and having new experiences—if you keep yourself in a positive, peaceful place the unexpected blessing can find you.

 

XO, N.

Ten Tips for Winning With Direct Sales

 

Many of my podcast listeners run home businesses that involve direct sales of some kind.  They work with companies like LuLaRoe, Mary Kay, Herbalife, and others. Working with an established direct sales company can be a great way to get your foot in the home business door, because you get so much more support than you would have as a solopreneur.  And the built-in name recognition doesn’t hurt either!

                However, even with those advantages, it still takes a ton of work to get your business off the ground. But that’s okay! We generally don’t value success that we don’t have to work for, so hard work is a good thing. As a young mom, I spent five years in a direct sales company, achieving the rank of vice-president. Drawing on that experience, here are my top ten tips for creating a winning home business with direct sales:

1.       Work on your mind first. To make direct sales work, you have to truly believe that you can do it, and that you will do it. I recommend starting every day with books, CDs, or podcasts that help you get in a winning frame of mind.

2.       Pick a product or service that you truly believe in, and that is backed by a reputable company with a strong financial history.

3.       Identify your ideal customer and where to find her. Guess what? Your ideal customer is NOT every friend or family member you have, and it’s not every warm body you meet. Take some time to think about who really needs and wants what you’re selling, and then think about where those people hang out (online or in real life). Then go find them!

4.       Treat your direct sales business like a business. Work on it every day. Set goals. Plan your activity.

5.       Remember that most of your friends and family will not join you in your business until they see you have some success.

6.       Market creatively. Think of new ways to connect with potential customers? Can you give out samples at a pop-up boutique? Can you get a popular blogger to give a review? Could you host a party? Could you place giveaway boxes around town to collect names and phone numbers?

7.       Be a servant-leader for your recruits. Focus more on their own success than on yours. Bend over backwards to give them leads and help them grow. You’ll be surprised the huge impact this will have on your own business.

8.       Be yourself. Don’t try to copy someone else. Post social media content in your own voice. Be authentic. Don’t lead people to believe you’re more successful than you are. It’s totally okay to say, “I’m just getting started, but I’m really excited about the direction I’m headed!”

9.       This may be #9, but take note: it’s actually the very best tip on the list: ***Learn to embrace rejection. Success in direct sales is mostly simple math. If you have to talk to 5 people to sell one product, then you can absolutely plan your success from there.*** If you want to sell 5 products per week, you know you must talk to about 25 people every week. Once you really buy into the formula, every no becomes an exciting stepping stone that’s getting you one step closer to yes.

10.   Find a mentor and be totally coachable. If your upline is successful, there’s a reason for it. Listen to what they have to say and take their advice. If your upline is struggling or new themselves, find other mentors to learn from as well.

Those are my quick and dirty tips to growing a successful direct sales business. Questions? DM me on Instagram @mightychoicelife. I’d love to hear from you.

Love ya,

Lecia

 

PS On this episode of my podcast, I interview the youngest Mary Kay Sales Director in the state of Arizona, Christina Waters. You’ll be blown away by what this young leader has to teach us!

Introduction to the Series: Dating Safely

When I recently joined a dating site I became concerned over how in the heck other women are able to safely navigate the risk infested waters of online dating.  I don’t want to talk about all of the bad, horrible things I’ve seen so far or the statistics of what happens or could happen.  It’s more important to me to provide the reader with suggestions and tools to immensely increase your level of safety and reduce the risk of something happening to you, so that you can safely get through the remaining madness of the online dating experience.

First and most important is the foundation of anything you can do to keep yourself safe: make the decision to put your safety first.  You are responsible for picking your priorities; no one else can do it for you.  You get to decide whether or not you make your safety negotiable.  You currently may not know better, but I’m hoping that after reading this series you will not only know better but be willing to do better, too.  The cold hard facts are that making safe choices is uncomfortable, unpopular and almost always inconvenient.  But it’s worth it because whether or not you believe it: You are worth it and deserve to be safe.

You are worthy and deserving of a safe and respectful dating experience and relationship.  If that statement is something that doesn’t sit well with you, please stop dating and invest in yourself until you are able to accept that fact. It doesn’t matter what route you take; there are many.  You can use therapy, yoga, meditation, inspirational speakers, mantras, affirmations – to name a few.  The method is irrelevant.  You will not decide to make your safety a priority unless you accept that you have value and deserve to be safe.

In this short series, we are going to address a few different types of concerns relating to online dating.  The first is having a safe online presence and ensuring we aren’t providing identifying information that allows unwanted followers.  Next, we are going to talk about qualifying the people we find of interest to ensure we aren’t picking unsafe or abusive partners.  Then we will discuss staying physically safe while meeting on a first date or dates thereafter, and lastly we will cover leaving carefully.  Keep in mind, the foundation for everything covered and addressed, is making that decision that your safety is not negotiable.

Stay Safe!

 

Carrie Conrad

***

Carrie Conrad is a single mom and self defense specialist in Detroit.  To support her daughter and her special needs she took her decades of martial arts training and lifetime of experience with violence to begin an evolving journey with Beating Disaster, a business offering specialized self defense training.  From Basic Self Defense to coaching for parents with violent children, she invests her time in high level training in order to provide relatable guidance to women and children.  You can find out more at www.BeatingDisaster.com or follow for safety tips and tricks at www.facebook.com/BeatingDisaster.