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

Be Your Own Biggest Loser: A Story featuring Jillian Newlin

Have you heard of the popular NBC show The Biggest Loser? Some of us have watched an episode here and there, while others tuned in weekly to watch real life people share their personal stories battling weight and health challenges. Today, I have the honor of sharing a story about Twin Cities local who completed a version of her own "Biggest Loser" journey.


 

 
DID YOU KNOW?  More than one-third of U.S. adults (34.9%) are obese. Genetics and medical issues are a few elements of our health that sometimes cannot be altered. While Americans continue to improve their lifestyle choices overeating and lack of exercise still remain underperformed in the U.S.

The journey to lose weight, or even to maintain a healthy lifestyle, is no easy task. For some people it is a very difficult physical & mental obstacle to overcome. To "walk a mile" in someone's shoes who battles obesity is unimaginable unless you're the one that's short of breath, struggling to find a pair of jeans that fit comfortably, or even feeling self conscious in public settings. 

An equally important note: underweight individuals can also have a hard time maintaining a healthy weight just as the rest of the American population strives to stabilize their weight.



I recently had a chance to catch up with a "Big Loser," and good friend of mine, Jillian Newlin. I hadn't seen Jillian in nearly 2 years, and I was SHOCKED by her drastic weight loss and success story. 



Coming Soon! Part 2: Jillian's Tips and Tricks

Jillian is Twin Cities native, who leads a busy life as most of us do. She is a mother of 2 young boys, a loving wife, works a full-time job, and very active with her family and close friends. Her recent journey to finding a healthier and happier lifestyle has lead her to a remarkable weight loss of over 60+ pounds! 


The "moment" Jillian realized she needed to make a change was when she saw a picture of herself that left an imprint on her mind.

What lead you to begin your journey?
What really ended up being the final straw for me was seeing a picture of myself that was so completely unflattering; my jaw dropped open and I was shocked by how I looked. I had been overweight since high school, but after getting married and having two babies in a two year span I had just kept gaining and gaining.

When I would look in the mirror I would try not to look too long or too closely, so I didn’t really have to face it. Once I saw that picture (above), I realized just how big I had gotten, and that was enough. At the time, I had a newborn and a two year old at home and I was under a lot of stress. After my maternity leave I had started working out, which became my “me time” and time to de-stress.

What held you back or derailed your weight loss?
Staying motivated! I had started workout plans before and tried to eat better, but this time I was more determined. The other main difference between this time and my failed attempts in the past was the fact that I started slow.

What did your work out schedule look like?
In the past I tried to do too much way too fast, and I was overwhelmed. This time I started by walking on the treadmill 3-5 days a week, but did not change my eating habits. I did that for 6 months and only lost 8 lbs. Then I realized that I needed to change something else. I started doing Jillian Michaels DVD’s that incorporated High Intensity Interval Training, and once I started doing those about 5 days a week (30-40 min/day) I lost 8 lbs in two months (instead of 6 mon).Then I began running (when I started it was run/walking at intervals).

What were some of the biggest challenges?
One of the biggest challenges was learning how to eat better. When I started using "My Fitness Plan" I found it very hard to stay under 1200 calories. I did get to eat more calories if I burned them off with exercise.

Another challenge with the eating was trying to get my husband and kids (but especially husband…lol) to try new foods. For instance, for dinner I like to make chicken quinoa, but neither the hubby nor kids are very fond of quinoa- instead they will have chicken and potatoes and a vegetable.

What were some of your motivating factors?
What kept me going was the progress that I saw. Every week the scale went down and stayed down. I knew that what I was doing was working and it was such an amazing feeling, so I just kept doing it! What is harder is staying motivated once you have hit your goal.

What programs or tools did you use or suggest?
I am now a Beachbody coach! Beachbody is a company that produces and distributes at home workout DVD’s (Ex-Insanity, P90X, Turbofire). I have now completed Insanity, T25 and P90X3. As a Beachbody coach, my goal is to help people that are looking to lose weight and improve their health by showing them my success with the Beachbody programs, and by doing workout challenge groups.

In addition, I also am a certified Insanity instructor at Studio K Group Fitness in Andover. I instruct a 45 -minute Insanity class every Wednesday and Fridays. 

What advice do you have for others during their weight loss journey or maintaining their progress?
For those battling weight loss challenges, the only one that is going to motivate you to do it is yourself. You have to want it bad enough. The biggest difference isn’t my pant size, but how much better I feel inside and out. I would encourage people to just imagine how much better they could feel physically AND also how much better they could feel about themselves if they make a healthy change.

For those that are struggling to maintain, I now struggle with this sometimes, too. My advice would be to think about how you felt BEFORE you lost the weight, and how you never ever want to go back to that place. Then I think about my next short term goal, and I just keep going!

"Healthy living is just making healthy choices. I'm not perfect, but I try my best. I make working out a part of my daily routine, and I make sure it's a workout I enjoy so I keep coming back and look forward to doing it! The healthier choices I make the better I feel"

Follow Jillian
Jillian's Beachbody Site 
Jillian's Get Fit for Life Beachbody Facebook Page
Studio K Group Fitness: 3450 Bunker Lake Blvd, Andover MN 55304 (2nd floor)

 

Expand your Travel Experiences

What would you do if you won the lottery? Travel! The most common response (aside from paying bills) is the desire so many of us have is to travel. 

Finances seem to be a main factor as to why we travel as often/infrequently as we do. Also, time is precious, and it can be difficult to request time off from work, school, and commitments. 

One thing I wish I would have done in undergraduate school was to study abroad. Many of my friends took the opportunity to temporarily study in another country, or even to travel for fun. I was nervous (and careless) with my finances in my early 20s, so I always felt like I was too broke to travel. 

I have recently decided to spend less on material things and spend more on experiences. I enjoy concerts, social outings, and wine tastings.... But I love to travel! I love majestic scenery, meeting new people, and the attractions/activities in other parts of the world are so appealing to me... And of course the social scene and food :)

(Also read: Finding Balance http://hitatalk.blogspot.com/2014/02/finding-balance.html?m=1) 

One of my goals for 2014 was to take at least 3 trips (domestic) and plan for an international trip. Thankfully, I have amazing family and friends across several states that welcome me to stay with them, and give me more reason to "impluse buy" a flight as opposed to shop for a pair of shoes or jeans that I truly don't need. The international trip takes a little more research and savings. I would like visit Egypt, Dubai, Africa, Brazil, India, Thailand, South Korea, London, Paris, Rome, and Fiji. Uuff, Sounds like I may need that lottery to help :)

Las Vegas is always a fun city for me! I can't go wrong with Florida, and of course California is my #1 "go-to" place. But HOW is that I've never been to New York!? The Today Show is waiting for me! Well, not to worry friends, I will be making my first trip to the Big Apple this summer as a 30th Birthday gift to myself. Total so far in 2014: that will be 4 trips :) Mission accomplished!? Well...I think I will keep it ongoing.

Are YOU also Longing to Travel?

One of my favorite travel reads is: "Longing to Travel," http://longingtotravel.wordpress.com/

This is a great source for those looking for educational insight, tips/tricks, lodging advice, reviews, etc. The blog is created by a young, married couple and close friends of mine, Pouneh and Chris, who share their personal experiences from their worldwide adventures, and future plans.

https://m.airbnb.com/s

Traveling can add up, so I have to plan for the initial big spend of booking the flight. Then, lodging is another priority. Through many recommendations by friends, I will be using "Air BnB" to find a nice and affordable place to stay without breaking the bank or being on the outskirts of all the action.

Trip itinerary: I don't mean the flight number and departure/arrival times. I mean the FUN stuff! What TO DO when we travel? For a true "vacation" I love the all-inclusive packages for my tropical destinations. For other activities, I research the hot spots, landmarks, and recommendations from friends. 

I love to explore, hike, and dance. Therefore, I try to plan ahead or have ideas to do some sightseeing where I go, then find a well-known location to hike and enjoy the beautiful view, maybe go on a few excursions, and later on grab a bite to eat and join the nightlife.

I find that my travel experiences are rather healthy. I have a chance to take a short break from "reality" to unwind and destress. It allows me to be vulnerable and try new things, meet new people, and demonstrate my social skills or ability to think/act independently. I love sunrises and sunsets, so anywhere I can go with breathtaking scenery is a happy place for me. The diversity in our country is amazing, so I would like to see for myself how different cultures live and interact. I also like to keep myself educated by learning the history behind the places I travel to. And of course, trying different food is definitely a given. 

The world has so much to offer, and I don't want to miss opportunities to experience them. Traveling solo is something I would like to try one day (a tad intimidating, but I can do it), and traveling with those I love is always enjoyable.

In a nutshell, I highly encourage you to travel. Travel to a new town (even if you drive a few hours), hop on a flight and visit a new state, or save a few extra dollars and venture overseas. You will learn a lot about yourself, others, and our amazing world.

Bon Voyage!