With all our best intentions and hopes, why is it so
hard to keep up and succeed with the New Year’s resolutions?
After all, we wish the good things: eating less to
lose weight, quitting smoking, drinking less, exercise more to look better,
meditate to ditch stress…what is holding us back from achieving all of this?
Why do most
all these efforts fall short after setting them up?
The reason is you. You are the obstacle to your
goals, to your New Year’s resolutions.
When was the last time you gave yourself a chance to
slow down, simplify, and care for yourself? When was the last time you listened
to your body and gave it the mental or physical break it required, nourished it
with the food it needed and treated it with the adequate recharging hours of
Before the new to come, you must acknowledge the
old, accept it and then understand why you need to clear it and let it go in
order the needed new change could settle in.
are we so afraid to let go?
Because old habits, patterns, and routines are safe,
effortless and there is no failure! Our drive to attain and succeed comes at a
great cost to the soul and such pressure. We are malnourished, if not starved
when it comes to compassionate self-acceptance, awareness, and care. We yearn for
simplicity but struggle to find it. We ache for balance but can’t sustain it.
It is impossible to keep up with all of it, with all
the pressure and demands we put upon ourselves, all at once with the ambition
to get it all first time around, let alone clear the things and thoughts that
have caused us to feel so overwhelmed in the first place.
Most social and cultural New Year’s resolutions traditions do not make room for us to feel the e-motions
that come up when we clear, and they make us feel bad when we fail (yes, I’m
using the word ‘fail’ here to show its positive and meaningful significance in
the evolution of the change).
So how to acknowledge the deepest hunger, need and success of these
yourself, make friends with yourself and fall in love with who you are:
acknowledge and accept every wrinkle, pigmentation and stretch mark, face with
confidence and respect those love handles and any extra weight….start feeling
comfortable with what you see,
into account the fight-or-flight response,
any time you face your challenges and crave for changes
what energy your thoughts and emotions carry? Learn to apply this energy to
serve you – learn to choose what thoughts and emotions to hang onto
Now, if you
still want to succeed with your New Year’s resolutions?
PUT YOURSELF FIRST: you won’t lose weight until you recognise what you
are hungry for? What you are eating for? Is it the stress, emptiness,
unfulfillment, not feeling enough?
Recognise, understand and clear what makes you feel unsettled and
Clearing is an inside job that begins and ends within you. It is not
something you “do” or squeeze into your life with a fixed timeframe:
(you want a bikini body for the week of holidays in August, don’t jump on the
fad diet in July but start applying healthy lifestyle from today!)
It’s a lifestyle– a journey –
that doesn’talways make sense, or go
in a straight line for the victory. It is not”getting rid of” but letting go of the things and thoughts
that get in the way of realizing our true nature and best life. It is a journey
to creating our new mindset, our best happiest self. The journey of going
slower and lasting longer. Becoming more aware that slow but consistent is the
secret to effortless success with our New Year’s resolutions
WELCOME to 2019! A Year to Clear What Is Holding Us Back; To Do Less And Be More. A
Year To Invest In You, To Nourish You and Be You
The Wellness Designer xx
Aneta is a Wellness Coach, Nutritional Therapist, Food RelationshipExpert, Yoga Therapist, Raw Chocolate Lover, author of “The Health Book ofChocolate”. She also runs wellness retreats, workshops and 1 to 1 coaching allaround the world, to get in touch with her or find out more, visit www.TheWellnessDesigner.com
Contact Information & Social Media links:
Beatrix A Schmidt – Sleep Coach, Speaker and Author of The Sleep Deep Method.
Sleeping well at night has many benefits from healthy body weight, emotional stability to increased intellectual capacity as well as daytime productivity. All of these will impact your ability to build a great career.
But more often than not, the conversations I have with people quickly turns to sleep issues and in particular insomnia and how it affects our everyday lives including our working hours.
When you look at what it takes to function to your best during the day, of course quality hours of sleep is on the top of that list for sure. But yet, so many of us struggle to achieve and maintain this kind of sleep at night, compromising on our ability to complete all the things we want to during the day.
So if you are serious about being good at your job, and progress in your career, daytime productivity is absolutely vital. For most of the clients that I work with, one of the reasons daytime productivity is so important is that it helps with their career progression.
When you don’t sleep so well at night and wake up tired in the mornings, almost dragging yourself out of bed to get going, your chances of excelling at your job or career will be impacted for sure.
Let’s look at the 5 ways your sleep affects your career progression:
1. Decreased confidence
Waking up tired in the morning after a not so great night’s sleep affects your self-confidence. I am sure you can remember the last time this happened to you. When we are tired, we are less likely to be able to handle all the challenges that arise during the day and approach them with confidence.
Of course, this is no surprise because when you don’t sleep well, your energy levels will deplete much faster. Any additional challenges, perhaps even unexpected ones, that are thrown into the mix can cause more issues than if you had lots of energy and your mind was clear, resulting in feeling inadequate as the day progresses.
2. Decision making
Lack of quality sleep at night impacts our ability to make decisions fast and accurately. Tiredness and sleepiness are one of the main causes of mistakes that happen during the day linking back to incorrect decision making at the time.
If you remember the last time you had to make a decision at work on a day the you were tired, I am sure you will also remember how much longer it took to come to a conclusion and finally decide on the best way forward.
3. Intellectual capacity
A tired mind is not able to take in as much information as a rested one, that is a well known fact. No matter how much you are trying to boost up your brainpower by quick fixes such as coffee, your intellectual capacity will be on a roller coaster ride for sure.
This is one of the most significant affect to your career progression. The more tired you are, the less you are able to handle which then jeopardises any promotions in your career. I have seen examples of this and the great thing is that you are able to turn this around fairly fast by learning the skills that you require to sleep well at night.
4. Team work
Excessive tiredness almost always leads to misunderstandings and lack of effective communication within a team. Tiredness raises emotions, mostly negative ones, which will mean that you can misunderstand situations and react to things more emotionally.
This is not rocket science of course but often causes teams to be in conflict. When you and your team is in conflict and tired or sleepy, the way you are able to support each other decreases significantly. Which in turn impacts everyone’s career progression at the end of the day.
5. Lack of focus
I touched on this a little under the third point above but lack of focus is definitely something that will have an impact on you career. We live in a world where the amount of distractions are increasing. So even your fully rested colleagues will struggle to keep the focus on one task at a time.
When you are tired, your mind is more likely to want to keep looking for distractions because focus requires a level of stillness that can bring on tiredness. I am sure you can remember a time when you had to read a report just after lunch and you were literally falling asleep reading
because your mind was just not able to fully engage with the task at hand.
But the good news is that all these effects can be remedied through learning to sleep well at night again. You see, providing you don’t have an actual sleep disorder or a medical condition that directly stops you to sleep well, learning to master the different skills to sleep well is indeed very possible.
If you want to find out how I help professionals to overcome insomnia or other sleep issues, connect with me vie LinkedIn or send me a message via my website directly.
Remember, sleeping well at night is a skill that you can develop too.
Social Media links:
Contact and website:
Katie Maycock – Anxiety Specialist
“So, you’re a Type A Professional? Of course!
- You live for your job and you love the adrenaline rush that you get from being busy.
- You feel more productive the more work you have.
- You experience another level of mental clarity that comes from the hundred and one things you put on your plate.
Feel amazing, right? I hear you!
I was exactly the same. Waking up at 4 am to do work on a side business, heading to the gym by 5:30 am, jumping on the train at 7 am to get to my 9-to-5, doing a whole day worth of work in the morning and then coming home at 7 pm to prep for the next day.
Some people might not get that. They can’t relate. If you’re a Type A individual, that’s the norm.
Why? Simple. If you are a Type A person, you love feeling busy.
This is achieved through that feeling of running towards success coupled with the ever-persistent pressure of running away from failure.
It’s like a drug. It feels good. It’s truly addictive.
I remember I loved the feeling. I felt indestructible. I felt as though I thrived on my hamster wheel.
What a lot of Type A people don’t realize is that they are living in this constant Fight or Flight existence.
This response is a physical reaction that happens when we perceive harmful events, attacks, or threats to our survival. We have retooled our minds to transition encounters with sabretooth tigers into meetings with our bosses, deadlines and overall success.
Unfortunately, this transition has led us to re-frame stress into an absolute positive.
A successful Woolly Mammoth hunt is approximately equal to getting a raise!
The stress that is gained from surviving a Woolly Mammoth confrontation is now translated into our everyday work life.
Now, don’t get me wrong, I personally agree with turning a negative into a positive, but the real problem happens when the body can no longer keep up with that kind of workload.
We weren’t designed to have this kind of stress/anxiety for eight-plus hours a day, five to six days per week. It’s as if we’re getting ready to hold a spear to a prehistoric animal all day, every day.
Granted, that’s more Woolly Mammoth meat for your family and sports cars, but it’s taking its toll.
Living like that in the short term is fine but living like that long term is detrimental to your health.
Doing this month/s on end will take a toll on the body.
For many Type A individuals, they can live in this high stress/anxiety state for years, so when they start showing signs of illness they never believe it’s because they are stressed or anxious. More often than not, Type A people won’t even realize they are stressed or anxious until these health issues arise.
Our bodies are designed to make sure we can adapt, but with stress and anxiety, we consistently release stress hormones that have a massive impact on us.
These hormones can affect the way we digest food and metabolize sugars while lowering our immune response, playing havoc on our inflammatory response and messing with our sex hormones (and that’s just the short list!)
This is exactly what happened to me. I could spend months, if not years, riding that adrenaline wave, living off minimal sleep, feeling as though nothing could go wrong. Then my body caught up.
In my mid 20’s my health completely plummeted. I started having digestive issues, which lead to my joints swelling and by the end of it my hormones were completely wrecked. I had cold sores every second week and I was beyond exhausted.
This was the lesson I had to learn. Living like this was a choice.
These health issues didn’t happen overnight. It took years for them to manifest and it took me another three years to recognize the detrimental effects stress and anxiety had on me.
Stress and anxiety, to this day, were linked to the vast majority of my health issues and I had to own that.
I had to make better decisions on how I worked and what “rest” really meant to me. I had to choose to take stress and anxiety seriously. I stopped viewing my stress and anxiety as a positive, but as the cause of many different ailments in my life.
This is a lesson a lot of us need to learn. We need to evaluate our “busy” lifestyle and see if there are factors there causing health issues.
Take a break and ask yourself, is your health worth it?”
Katie Maycock | Anxiety and Digestive Health Specialist
The Importance Of A Morning Routine!
Mornings should be filled with relaxation, meditation, exercise and gently easing into the day. Sounds nice right? This is what every single morning looks like for the average person…
Yeah right! For a lot of people, it’s sleeping in as late as they can without being late for work. Getting kids ready for school. Waking up reading text messages, replying to emails, guzzling down coffee. Sound familiar?
Not only is this creating a foundation for stress and anxiety. It is ruining productivity for the day.
Having a morning routine is essential to start your day. It helps sets the tone for the day and can reduce stress dramatically.
Having a morning routine can:
1. Increase productivity
2. Reduce stress
3. Increase organisation
4. Increase mental clarity
5. Improve digestion
Those are just a few benefits from having a morning routine!
You might be thinking, I want all of those benefits! But how?
I have developed a strong and foolproof morning routine!
1. The routine starts the night before. Go to bed at a reasonable time to get seven to nine hours of sleep. In the morning, you’re going to give yourself at least an hour and fifteen minutes.
2. When you wake up, DON’T check your phone. For the first few minutes, just simply lay there and properly wake up. Stretch, gently get moving. (If your phone is your alarm clock that is fine, turn it off and put it away).
3. For the first thirty to sixty minutes DON’T check emails, messages, social media, news.. ANYTHING that is going to bombard you with information. Trust me, those emails and messages will be there when you’re ready to check them. I want you to start to think about your brain as having a limited amount of storage.
According to a study done in 2011, we are now taking in five times the amount of information then we were in just 1986.
This is leaving our brains at a mental deficit with increasing stress, reduction in productivity and less able to make effective decisions.
4. Spend at least 10 minutes meditating. Technology has made this simple! You can download a really good app called Headspace. Headspace is designed for guided meditation and really good for people who have never meditated.
5. Drink water! Sounds simple and it is. Here’s the thing, during the night you lose a lot of fluid. Drinking a glass of water helps to re-hydrate you and as an added bonus helps to start your digestive tract.
6. Start getting ready for your day. Whether that’s having a coffee and breakfast or simply showering. At this stage, you should have at least 45 minutes to get ready for work.
7. If you want to have a superstar day, incorporate some exercise in the morning. Whether it’s a 10-20 minute HIIT, walk or gym session. This can increase focus, metabolism, energy and so many more reasons.
This routine seems simple, but a lot of people struggle putting it into practice. We are habitual. To set yourself up for a successful morning, start off slowly. Start with going to bed earlier. And slowly incorporate the other points.
Within a few weeks you’ll be waking up refreshed and less stressed!
Linkedin : https://www.linkedin.com/in/katie-maycock-901a6430
Instagram : https://www.instagram.com/katie.maycock
Hold on a minute…next time you look at your phone just check your posture. You might find that you are putting an extra 27 kg of stress on your neck muscles and cervical vertebra.
New research has revealed that a 60-degree downward tilt of the head exerts 27kg of stress on the neck. A mere 15-degree downward tilt of the head already exerts 12kg of stress on the neck. You can almost compare it to hanging two and a half 5 litre water bottles from your neck!
What is ‘Text Neck’?
‘Text Neck’ is a new tech-induced neck syndrome. It is used to describe sustained and repetitive stress on the neck as a result of sustained watching or texting on hand held devices over a long period of time.
What are the symptoms?
The symptoms can include the following; neck stiffness and decreased ability to move and pain that can range from a general ache to a sharp pain in a specific spot. The pain may radiate down to the arm or stay localised to the neck region. The shoulder and upper back muscles could be tight and painful. Often, tension type headaches can also be due to a ‘Text Neck’ syndrome.
How to avoid or manage a ‘Text Neck’?
- Be aware of your posture at all times
Make sure your neck is not tilted forward while using your device. Roll back your shoulders, straighten your spine, re-align your head so that your ears are in line with your shoulders and reposition your device so that it is at eye level.
Move every 20 minutes. Stand up, stretch, take a deep breath and reset your posture.
Moderate exercise helps to strengthen muscles that help with good posture. It also relieves stress and tension that builds up in your body.
- Seek medical advice and treatment
If your neck pain does not resolve in a few days, see a doctor and obtain a referral for treatment such as physiotherapy. In most cases conservative treatment and management is all that is needed to resolve the pain. The therapist will look at the causative factors, help you to change habits, do physical treatment to relieve the muscle spasm and pain and give you tools to help manage the condition.
It is better to get you neck pain and stiffness resolved sooner than later.
Physiotherapists at The Chiron Clinic Dubai.
For more information, follow the links: www.thechironclinic.com
Feeling a little sedentary? Time to take care of your body even when you are in the office all day.
As I sit at the computer and start to write, it becomes apparent that all that eating and partying during the holidays definitely took its toll this year. Now, of course, it’s time to get back on track. I know I am not alone in making the commitment for better health this year. The problem is that while people might try healthy habits at home, they struggle to transfer them over to the place they spend most of their waking hours: the office.
I recently discussed the issue of staying healthy in the office with CEO and co-founder of SnackNation, Sean Kelly. Kelly, a member of YPO, is literally in the business of creating healthier, more productive workplaces. SnackNation provides thousands of offices across America with a curated selection of the newest, most innovative healthy snacks on a recurring membership basis.
In our conversation, Kelly broken everything down into what he considers the five most important focus areas when it comes to healthy offices:
· Physical well-being
· Immunity and sickness prevention
· Relationships and connection.
Here are his tips for living a healthier lifestyle in the office.
1. Stop sitting.
“Sitting is our generation’s smoking,” he insists, “The average person sits 9.3 hours per day compared to 7.7 hours per day of sleep, which wreaks havoc on our health, wellness and state of mind. After just one hour of sitting, the production of enzymes that burn fat decrease by as much as 90%.” Kelly recommends trading the traditional office chair for a standing desk. If you’re not ready to stand for that long, try an ergonomic chair that requires you to sit with good posture. He also recommends standing meetings, too: “You’ll find people are more engaged, energized, and also, you’ll waste less time.”
2. Take walking meetings and phone calls.
Any meeting where you are not required to face a computer screen is the chance for a stroll and to get some fresh air. “Especially if there’s just one other person involved, walking side-by-side and in parallel with someone allows for problems to be discussed more openly and allows both people to have a go-forward mentality.” Kelly believes that walking meetings are less combative, more open and collaborative, while also burning some calories and increasing blood oxygenation. Phone calls too can be done while walking, freeing creativity, and putting you in a more dynamic and positive state of mind.
3. Work out with co-workers.
Exercising together not only will deepen bonds and allow you to get to know the people you work with better, it’ll also make you accountable for getting the activity you know you should. This can be before work, at lunch, or at the end of the day. The key is to get a group together that can rally around each other. “I’ve found that end-of-day commitments are easiest for most co-workers to keep,” he advises.
4. Knock out a three-minute workout.
An interval as short as three minutes boosts metabolism, energy and positivity. Kelly suggests, “Bring in some exercise bands or skip equipment. Stick to bodyweight exercises such as squats, push-ups and jumping jacks. Short workouts will help fuel you through the day, reduce stress, and also won’t leave you sweaty and fearful of interacting with other co-workers.”
5. Stretch & Release Emotions.
Anger often shows up as tension in the shoulders and upper back and neck. Fear is typically felt in the pit of your stomach. “Don’t avoid these emotions,” warns Kelly. “Recognize them, feel them, and release them through some basic stretching and deep breaths. The problem isn’t experiencing these normal emotions. It’s in holding onto them for too long.”
Diet & Nutrition
6. Plan your lunches.
Either the day before, or better yet, at the beginning of the week, prepare and pack food. “Even just determining what you’re going to order instead of choosing something in the moment will ensure you make healthier eating choices,” he states.
7. Change lunch meetings to breakfast meetings.
Not only does this lead to increased productivity through less interruption, it’s also easier for most to choose a healthy breakfast. Ego depletion often makes it tougher to do the same at lunch. “Stick with a high healthy fat and high protein breakfast that is low in carbohydrates to power you through the day with sustained and balanced energy.”
8. Limit access to sodas and junk food.
“Instead,” says Kelly, “make it super easy to access healthy snacks and wholesome foods that help enhance productivity, not grind it to a halt. Keep healthy snacks in your desk and/or encourage your office to sign-up for a service like SnackNation.” This is especially important with Millennials, who are a snacking generation — each day they have at least one meal made up of just snacks and typically snack 2.5 times as much as their parents.
9. Eat a lunch high in vegetables, proteins and fats.
“Sure you can have carbs, but I wouldn’t recommend more than a handful, and they should be complex in nature (sweet potatoes, beans, lentils, etc). Eating a bunch of carbs mid-day will slow you down and encourage an early afternoon crash. Opt for a salad with a bunch of vegetables, healthy fats and lean proteins and show the afternoon who is boss.”
10. Make it home with enough time between dinner and bed.
“This might not sound like an at-office tip, but it is,” he insists. “You should leave at least 2.5 hours between when you finish dinner and when you go to bed. If you don’t, it’ll interfere with your sleep and make you feel worse and groggy the next morning.” Create a plan for when you’re going to leave the office and stick to it. This will also encourage you to work as efficiently as possible.
11. Put your phone away.
According to Kelly, the worst drug we deal with today is distraction. “Our phones are the biggest culprits. We’re literally addicted to our mobile screens and it’s causing us more harm than we realize. Turn off all notifications on your phone and never place it face-up on your desk. Even better, put it away in your desk drawer. Only check your phone at set, pre-planned times of the day. And definitely don’t bring it into meetings. Nothing says ‘I don’t care about you or this’ like continually checking your phone.”
12. Pre-plan social media visits.
Being intentional with your social media forays will have an immediate positive impact on your mentality. Impulse social media visits not only distract from doing the meaningful work that have a positive impact on life, it also typically makes most people feel worse rather than better.
13. Get going with gratitude.
“Set a calendar reminder to consider — what are you grateful for in this moment? The fact that you’re employed, the sun outside, your five senses, the feel of wind in your hair, your kids…it doesn’t matter what you think about, it just matters that you give yourself 60 seconds of pure appreciation.” Kelly believes that it is impossible to be angry or fearful when you are concentrating on gratitude. While all are normal emotions, they should not rule your day. Moderate them by checking-in on all that’s good in life.
14. Zone out and meditate for five minutes.
No one has to be a Zen master! Just five minutes of meditation can give you increased energy, increased tranquility, and the ability to more effectively deal with your surroundings. Download a meditation app on your phone and allow it to guide you through some simple breath and thought work.
15. Keep track of both personal and professional goals.
Burn-out isn’t healthy for anyone, and it’s usually caused by focusing too much on one area of life while other areas of your life suffer. “You can help prevent this by having daily reminders of your personal goals at your desk and reviewing them frequently. If you achieve your personal goals, you’ll feel better about yourself and will experience a better life, leading to a better you at the office too.”
Immunity & Sickness Prevention
16. Re-think your caffeination strategy.
Instead of sugar in your morning coffee, use coconut or MCT oil. Both are brain boostersthat will yield better focus and mental stamina. Instead of that second cup of coffee in the afternoon, opt for green tea (or water) instead. It will dehydrate you less while giving your body some valuable antioxidants not found in java.
17. Keep a water bottle at your desk and fill it up frequently.
“I like to keep a 24oz water bottle at my desk and aim to consume at least three full bottles every day.” Few things are more important to your health than staying hydrated. This will prevent you from eating too much (overeating is often due to dehydration). Kelly suggests making it a game that you play with yourself: “I take a trip to the water cooler every 90 minutes or so when I need to get up, walk around for a bit, rejuvenate, and get ready to focus on crushing my next task.”
18. Combat germ transmission.
“Always wash hands for 30 seconds. If you can, use paper towels to open doors. If you have to touch handles and door knobs that everyone else uses too, always wash your hands after. And an added note — coffee pots are killers!”
19. Avoid open bags of food at the office.
Not only is the food likely not very healthy, it’s also likely caked with germs.
20. Keep some immunity boosters at your desk.
“When I feel something coming on, I tap into my supply of immune boosters. That includes vitamin C, L-lysine, Astragalus, Apple Cider Vinegar, Grapefruit Seed Extract, and Zinc.” Hit the feeling hard and fast and you’ll have a much better shot of preventing sickness.
Relationships & Connection
21. See everyone around you as an ally.
Kelly believes in a positive approach: “If you think the universe and all of those around you are conspiring in your favor, you might just be amazed when it actually happens. People and the world have a great way of meeting our negative expectations. Instead, give people an unreasonable benefit of the doubt and watch the quality of your relationships, and the positive performance of those around you, sky rocket.”
22. Eat lunch away from your desk.
Use your mid-day break as a time to forge deeper relationships with others. According to Kelly, job satisfaction is directly correlated with the quality of friendships you have with others at work. “Use your lunch break as a time to build friendships. Don’t talk about work–share about personal issues and show them you care about who they are both outside and inside the office.”
23. Take a tour.
Kelly recommends that, once per day (preferably in the afternoon), you set a reminder to go and check in with co-workers. “See how they’re doing and just say hello. Let them know you care. Not only will this make you feel better, it’ll help you develop better relationships. Yes, you need to be careful not to interrupt people, but you can selectively choose who to interact with based on their current level of focus.”
24. Recognize the awesome around you.
“This one is simple, but boy is it powerful,” he enthuses. Write one handwritten note per week to someone around the office that you saw do something awesome. This gift of recognition will create serotonin release in both the giver and receiver, leading to greater respect and trust between the parties.
25. Love yourself.
“Remember that your perspective of the world says a lot more about you than it does about the world. If you don’t think highly of yourself, you simply won’t think highly of others. Appreciating ourselves and those around us is the number one key to experiencing a happy, fulfilled life, so don’t neglect this essential, everyday task.”
Each week Kevin explores exclusive stories inside YPO, the world’s premiere peer-to-peer organization for chief executives, eligible at age 45 or younger.