T is for Thanks

11 months ago we started the New Year with hopes and goals of having a successful 2014. Some of you have had an amazing year with many achievements, happy news, and exciting surprises. Some of you may have had one of the most challenging years yet with more disappointments and unforeseen circumstances than one could imagine. It may seem odd to think in such a way, but today I encourage your to Be Thankful for it all. It is how we set our minds and outlook that helps keep us stay grounded through all the ups and downs of our life journey.

I came into 2014 with a list of goals I wanted to accomplish, and as ambitious as I am to complete them all by 2015 (and so forth) it has not all been a smooth ride. The moments of turbulence left me feeling down and overwhelmed, but thankfully I have had the ability to persevere through the thick clouds. Fortunately, this has also been one of my most accomplished years yet (and it came with a lot sleepless nights, tears, and mini-successes). I can't help but to sit back and think of all the facets of my year that I am truly thankful for...well, all of it. Take a peek at my previous post on ways to B.R.E.A.T.H.E in all that you take on.

I share this with you in hopes that you can reflect back on your 2014 moments, and be thankful for where you are now and those that are around you. For starters:

Be Thankful for waking up today. There is only one day that matters, Today. Yesterday is done, and tomorrow hasn't arrived, so be grateful you have Today to start fresh. Be thankful for second chances. 

Be Thankful for your health. You're alive and breathing, plain and simple.
Be Thankful for your senses..sight, touch, smell taste, sound.

Be Thankful for your family. 

Be Thankful for your friends and peers.

Be Thankful for your supporters and advocates

...for those that are by your side at your best times but also through hardships.

Be Thankful for your significant other; your #1 fan!

Be Thankful for help. We can't do everything on our own. Be happy that others want to contribute to your success and well-being by offering a hand. Be Thankful for your ability to ask for help- not always easy to do.

Be thankful for love. Whether if it's unconditional, passionate love with your sweetheart, or the love you share with your family and friends. 

Be thankful you have love in your life.

Consequently, Be Thankful for the heartbreaks you have experienced and the lessons you have learned. Sometimes a let down from someone that is closest to you can be the most painful feeling in existence, but be thankful you have felt such great heights and realized your heart is too big to let yourself feel hurt for long. Allow yourself to regain that level of love and care, and be thankful for your strength to carry forward to the future.

Be Thankful for the laughs.

Be thankful for your intuition
...for your positive outlook
...for good judgement that allows you to think clearly and honestly.

Be thankful for your vulnerable moments that have challenged you to demonstrate courage 

... for overcoming your fears.

Be Thankful for the adversities you have endured
...for moments of confusion, but also for the moments of clarity.

Be Thankful for the unknown and the journey that lies ahead
...for your dedication to your commitments.

Be Thankful for your wisdom

...for your patience

...for your faith.

Be Thankful for your goals & aspirations

...your drive to succeed.

Be Thankful for your generosity

...for your ability to listen and help

...for your contributions to others.

Be Thankful for your milestones, big or small, and be thankful for your experiences.

Be Thankful for your meals
...for clean water
...for the shirt on your back
...for shelter and heat.

As many of us gather around family and friends during this holiday season, I ask that you take a moment to think about the facets of your life that you are truly thankful for, and the people in your environment that have contributed to who you are today. 

Giving thanks can come in multiple forms: verbally saying Thank You is one.
Show thanks through a random act of kindness, a text or call, letter, send a card, a hug, or write a note.

One of my favorite ways of giving Thanks is by giving back to those who have helped me, or to pay it forward to those who are less fortunate.

Of course, I must add...
I am Thankful for my HitaTalk readers :)

B.R.E.A.T.H.E

Our world is moving at a fast pace, and our interactions seem to be evolving to "auto-pilot." Many of us continuously seek ways to manage our busy lives, but also tips to help demonstrate proper communication along the way. I hope my 7 tips can remind us of the power of our verbal and non-verbal communication. Sometimes we just have to slow down and BREATHE:

B- Take a deep breath. Inhale, exhale, then take a step back. You
don't always have to be the leader of the pack, but be confident in sharing your thoughts and let your voice be heard. Surround yourself with an appropriate network. The key is to dedicate your time to the right people/projects and attract the right audience that can help you grow.
Be Bold. Make a statement, and set yourself apart. Your hand shake is a great first impression! Introduce yourself with a firm yet brief hold. Let your counterpart know you are genuinely interested to meet their acquaintance. No one likes a soft hand shake.  
Be Brave. Demonstrate courage and speak your mind. Don't let fear stop you from saying or doing what feels right, but be sure to gauge what's appropriate.

R- Build Rapport and Respect. If you network with people to make a connection, don't just jump to asking for a favor right off the bat. Show respect for the person's intellect and skills by taking time (it may take 2-3 conversations) to learn about them and establish a foundation. I can't imagine most people enjoy being approached by others who are constantly looking for favors. A business deal is different if you are purchasing a service. Assume everything comes with a price tag, and expect to pay for that person's time and resources. People will volunteer their time/talent at their discretion.Take the time to build rapport with your potential collaborators.

E- Educate. A teaching license is not required to educate others. If you have an expertise in your field of work or passion, then share the experience and information you have acquired. Knowledge sharing can be empowering to both parties. Be willing to help share valid information-- even the basics: who, what, where, when, why, how. People feel great learning, and they value a topic/person when they can take something away from the situation. Ex: Provide information on your non-profit's background and purpose, tell people about how your product will enhance their life rather then just selling them the product/tool, explain why someone should invest their time and money into you and your business. The why is one of the most important elements to educate someone with.

A- Associate. Share information try to demonstrate your level of understanding by discussing your experiences.When possible, try to relate to what others say. Associate yourself to their story by sharing your personal examples to help build rapport. Acknowledge them and their efforts, Appreciate the material discussed, or Ask questions to learn more.

 
T- Be Thoughtful. Try not to comment just for the sake of saying something. Put some honest thought into  it. If you're not sure what to say then simply state, "I hear you" or "I understand." Show your audience that you can provide advice or suggestions AFTER you are done Listening. Provide facts -instead of always stating opinions. (FYI-it doesn't hurt to ask "would you like to hear my thoughts?). I have practiced more "story sharing." I share an example of a situation similar to what the other person is telling me, and I share the situation positives, frustrations, and lessons learned ...aka indirect advice that can be relate-able. And be Thankful. Thank them for sharing information and for dedicating their time to speaking with you.

H- Offer a hand, how can you help? Is there a way you can help others grow and evolve in their personal and professional endeavors? Can you offer an ear to just listen? Can you suggest a new connection/network? Can you help offer information, tips or tricks? Can you help encourage them by praising/reassuring them? Sometimes all you need to do is just ask "how can I help?" 

E- Entertain. I don't mean hop on a stage and be the center of the show, but rather just be yourself, enjoy the people you meet, and have fun with your projects. Bring your humor and personality to the table; don't be a bore. OR entertain in the sense of "consider" one's attempts or ideas. Try not to shut down a thought or suggestion before weighing the pros and cons.

Communication DOs and DON'Ts: 

DO Speak in "Bullets"- Keep your objectives short, brief, and thorough. You don't want your audience to get bored and tune you out with too much information flying around.

• When speaking on a topic, try to have 2-3 main thoughts that you want to to address in your conversation. Speak clearly with concrete examples, and provide factual content.

DO engage in the conversation without actually having to speak. 

• Eye contact, nodding, upright posture, arms uncrossed, and an occasional smile doesn't hurt.

DON'T speak in monotone...Unless you're telling a bedtime story Zzzz. Bueller?

• Imagine you are speaking in sentence format with commas in place. Use those imaginary punctuation marks as a chance to take a breath, pause, smile, and allow your audience to soak in your words...aka no rambling on and on. Avoid "run-on sentences"- again speak slowly and clearly, and try not to jumble all your thoughts into one sentence. 

DON'T Use a lot of Ums, Ahs, and other "filler" words such as "like"  or "you know."

• Instead, just take a quick pause if you need a moment to transition from one thought to the next. uuum, soo yeah, like you know?   

Life is busy. Trust me I know! However, we have yet to invent teleportation or human cloning, so don't forget to slowdown and allow yourself to "B.R.E.A.T.H.E."

Managing Your “Busy” Life

It seems that many of us are always “so busy.” While being busy is a good thing, too much on our plates can be damaging to our well-being. Finding a healthy balance among our countless responsibilities will help manage our stress levels, productivity, and most importantly our overall happiness. If there is anyone that knows a thing or two about living a busy lifestyle, it’s me! Between a full time job, graduate school, and the many side projects and interests..plus time to myself, family, and friends, it’s easy to burn out. Whew!

People frequently ask me, “how do you do it all?” To be quite honest I ask myself the same thing, but I do what makes me happy and what is necessary for my growth.  Do I get stressed? Yes, I’m human especially when I work with so many different deadlines and personality types.  Do I ever spread myself too thin? Yes, at times. Then WHY do I continue to live a busy lifestyle? Because I have goals, timelines, and I’m VERY passionate about the things I do.  I have a long way to go, and many lessons yet to learn. However, I have found several tactics to help me along the way to keep a healthy balance. View my previous post Finding a Balance.

Reduce stress: It’s simple. Stop doing things that stress you out! Involve yourself in activities & projects that don’t cause you anxiety. Surround yourself with people that bring you joy and contribute to your success.

The worst thing is have to work a job you are miserable in (I know!), or having to engage with people that disrupt your inner peace & happiness.  When in doubt, hit the gym, try yoga or meditation, and be sure you are getting enough rest to keep up with your own schedule.

Time Management:  Space out your priorities and be proactive. This entails preparation, travel time, and tasks to be completed within the week/month. Prep for your meetings in advance to help keep things timely & efficient. Leave early and arrive early, so you don’t feel rushed to get from point A to point B. Purchase gifts and greetings cards in advance rather than stopping at the store on the way to a birthday party/wedding. Try not to always schedule events/meetings/soccer practice back to back.
 

It's ok to say no: Your time is valuable, and committing to multiple ventures can negatively impact your motivation, productivity, and well-being. It's not selfish to say no; it’s healthy. You work hard to succeed in your career endeavors, and referrals are essential. However, be cautious when accepting an opportunity.

If it doesn’t fulfill your long term career goals, supplement your income, or could hinder your happiness then maybe consider “sitting out” on this one. Don't feel the need to always say yes. There is a great chance the opportunity will present itself again at a later time. When you say no to a new commitment, you're honoring your existing obligations and ensuring that you'll be able to devote high-quality time to them.

MayoClinic.org mentions a few pointers on stress relief and saying no:

•Saying no can allow you to try new things. Just because you've always helped plan the company softball tournament doesn't mean you have to do it forever. Saying no gives you time to pursue other interests.

•Always saying yes isn't healthy. When you're overcommitted and under too much stress, you're more likely to feel run-down and possibly get sick.

•Saying yes can cut others out. On the other hand, when you say no, you open the door for others to step up. They may not do things the way you would, but that's OK. They'll find their own way
 

Set Boundaries: Be flexible with your commitments, but set parameters and guidelines. Don’t let people take advantage of your time and resources based on your willingness to participate. If you volunteer your time, do so in a reasonable amount. If something or someone makes you uncomfortable, then respectfully let them know or remove yourself from the situation. Set expectations from the beginning, and you will be happier along the way. Be consistent with what you deliver, and what you ask of others.

Take Breaks & Unwind:  Too much of one thing isn’t always beneficial. At work, be sure to take frequent water breaks, have a snack, or just take a quick walk. Your body is not meant to stay seated for long periods of time, and your mind needs a break from constant activity. Give yourself a “day off” once in a while to just relax without having to be on some else’s timeline. Take a long shower or bath, light some candles, get a massage, or take a trip! Even if it’s a 2-3 hour road trip out of town, get away for a day or so. Goodness, our grocery shopping, cleaning, laundry, and errands all have to be factored in to our schedules, and sometimes all we want to do (and deserve) is to just have a lazy day once in a while.

Increase your productivity: Block out time to complete your tasks. Your “TO DO” list keeps growing as you check items off, but just remember that you can only do one thing at a time. Plan to tend to your errands, meetings, activities, and personal obligations at certain times/days. Switch your phone on Airplane Mode for an hour or two to avoid calls/texts/social media distractions while you’re “in the zone.” Try not to waste time. If a project seems daunting, just start it, complete it, and check it off your list- a sense of accomplishment is relieving and invigorating.  This podcast has AMAZING tips to enhance your productivity, time, and energy & attention.

Spend your time on tasks, and with people that are beneficial to your short term but also long term happiness. Key takeaway: everything is better in moderation.

 

Health Series Part 2: Jillian Newlin's Tips &Tricks

Many of us seem to over indulge through the long brutal winters and holiday season, then rush to find crash diets to shed those unwanted pounds for Spring & Summer....or continue to do so through the "Dog Days." No sweat, right?
 

In my opinion, crash diets just as worse as when people believe and follow the hundreds of Fad Diets that keep popping up only because a "celebrity" tried it. Wake-up call! Crash & Fad diets don't work, and are horrible for your body and your mind.
 
FYI Celebrities get paid several thousands of dollars to read a script claiming they have "tried, like, and approve" of a product or regimen. They also spend a pretty penny on chefs, nutrition coaches, and personal trainers.


Weight loss or maintaining healthy decisions shouldn't be a comparison to others, competition or a race. Living a healthy lifestyle is something people need to be able to incorporate as part of their day-to-day routines for what suits them best.

The term "Diet" is often viewed as an idea to cut out certain food or beverages for a period of time. Ex: when people crash diet before their tropical vacation.

 

The definition of Diet:

*Food and drink regularly consumed

*Habitual consumption

*A regimen of eating & drinking sparingly to reduce one's weight

 

In my previous post, Be Your Own Biggest Loser, I had a chance to sit down with Jillian Newlin and share her inspiring story of her 60+ pound weight loss. She shared her vulnerability as she overcame many challenges and physical & emotional obstacles. To hear someone's amazing journey, and to see their transformation from Before to After makes me wonder, How did she do it?! 

 

Jillian's Tips & Tricks

Caloric Consumption

Keep a food log. Try to keep a log of what you eat. This can seem tedious, but it is the only way to really know how much you are overeating. You can download an app, which is the easiest way. Ex: My Fitness Pal.

 

Eat clean. Try to cut out as much processed food as possible, and incorporate REAL food. Focus on fresh fruits, veggies, minimally processed grains like brown rice, quinoa. Lean meats: chicken breast, salmon and also egg whites are a great source of protein and low in calorie. Basically if it comes in a box and the ingredient list is more than 5 ingredients long- avoid it!

 

You are what you drink. Try your best to cut out or at least cut down progressively on the sugary drinks and juices- even diet or zero calorie pop is not good for you. Drink roughly 6 cups of water a day mostly between meals; this will keep you hydrated, but also will cut down on hunger in between snacks.

 

Eat every 2-3 hours. If you space out your meals too far apart, your blood sugar tends to drop and then because you are overly hungry by the time you eat, you are more likely to overeat. I like to have a small snack in between breakfast & lunch and then again between lunch & dinner.

 

Physical Activity

Make exercise part of your day almost every day- like brushing your teeth.
The more of a set routine you have the more likely you are to stick to it. Do things to prepare that will help you stick to your routine- for instance I set my workout clothes out in the bathroom every night, so I don’t have to rummage around at 4:30 in the morning trying to find something to wear.

Don’t start too hard, too fast. I started walking, then I added running, then I added higher intensity programs like Insanity, etc. And now I have added weight training. One thing at a time, progressing in difficulty as your fitness level increases is the best way to go.

Do something you enjoy. It’s a cliché but make fitness fun. If you dread it, the less likely you will be to actually do it. If you’re a daycare provider and by the end of the day you need adult communication, take group fitness classes where it can become a social experience. If you love being outdoors and detest working out inside a room, then outside is where you should be exercising. The best workout is one that you will actually do.

 

I asked Jillian

If you could go back, what would you do differently?
The only thing I would have done differently would be to start changing my nutrition sooner! I waited about 8 months to do that, which should have been the first thing to change.

How are you maintaining your weight now?
I still log everything I eat in "My Fitness Pal" every day. I am at a maintenance calorie level now, instead of a losing level. I still workout 5-6 days/week. Right now my focus is on building muscle, so I do 3 days of Cardio and also Weight Train 4-5 days/week.

 

Hita's Pointers
Plan what you eat, so you eat what you planned.
*Make a list of meal ideas for the week & grocery list of items you need
*Don't shop on an empty stomach
*Shopping in bulk or Prepping in bulk can help save time & money
*Taste the Rainbow! (And I don't mean Skittles) Incorporate Colors in your meals/snacks

*These are 36 foods to help cleanse your body