Bounce Back From A Bad Day

December 17, 2018

It’s going to happen to all of us at one time or another. We have a bad day. Sometimes it’s just once in a while and at other times it feels like it’s turning into a week. Though the level of “bad” differs for everyone—a parking ticket versus an illness, or a negative comment on […]

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When Wellness Meets Purpose

December 10, 2018

What is the first thing that comes to mind when you hear the word “wellness?” We tend to hear responses about physical health such as exercise, nutrition or sleep habits. But, have you ever thought about all seven of the contributing factors to your health? It’s time to broaden your mindset to accept that wellness is […]

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How To Increase Your Happiness Level

December 3, 2018

Happiness is a state of being. While many consider it fleeting, there are just as many others (including me) who believe this state can be sustained for lengthy periods of time. Even if you find yourself struggling with finding joy on a cloudy day, there are effective ways to uplift your mood and readily rebound […]

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10 Tips to Live Your Best Life

November 26, 2018

Start every day with gratitude for every single thing. I know that this isn’t easy, however if we live every day feeling frustrated by all the things that aren’t working in our lives or that upset us, we can’t get the good stuff. Trust me on this one. Start out every day by waking up […]

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My Journey To A Healthier Me

November 19, 2018

I, Tanya Perri, am happy to announce that I am celebrating my 15th day on the Whole30. Yup, I’m half way through my healthy weight loss plan and I’ve learned a lot that I’m excited to share with other busy career professionals. Here we go: Soups Have Become My New Food “Bestie”: I was struggling with […]

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Letting Go Of Negative Energy

November 12, 2018

I don’t like conflict. Ironically, in my work as a career coach I’m asked to coach many teams who are mired in conflict and can’t seem to find their way out of it. While it’s challenging, I’m honored to have the opportunity to help anyone let go of negative energy and work towards a healthy […]

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What’s the Best Diet?

November 5, 2018

After helping thousands of people lose weight over the last 25 years, I’ve determined the best diet for losing weight is… Don’t go on a diet. Ever. A ‘diet’ is a temporary thing. A shtick. Something you try for a while until you can’t stand it any more, then “go back to normal” because it’s […]

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A Practical Guide to Mindfulness

October 29, 2018

Mindfulness: The quality or state of being conscious or aware of something; a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings and thoughts. As a practical matter, how do we achieve mindfulness? Here is a simple three step guide. First, by understanding. Second, by committing […]

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Have Fun Working Out

October 22, 2018

I’ve always been an active person. Dance, cross country, and soccer while growing up. Yoga and running as an adult. So, finding myself short of breath from walking five minutes and then jogging five minutes was humbling. On my first run after the birth of my son, I had to take it very slow because […]

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In Pursuit of a More Profound Dieting Answer

October 15, 2018

“If you consciously let your body take care of you, it will become your greatest ally and trusted partner.” – Deepak Chopra I awoke excited because it was the kids’ first day of school. While I was excited for them I was very happy for myself and looking forward to the extra time I would […]

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Three Key Elements of Motivation and Success

October 8, 2018

Motivation and, ultimately, success are important to all of us busy career professionals who want to stay fit, healthy, well, and productive. Yet, motivation, like physical or mental energy, is limited. When the clients I’ve coached actively pursue and intentionally choose three key elements of motivation—rest, values, and social support—they see their ‘reserves’ replenished and find […]

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Don’t Dwell On The Negative

October 1, 2018

It’s easy to tell someone to think positive thoughts when times are tough. It’s what we want them to do and it is certainly the sage advice we’re given when we face setbacks or even catastrophic life events. But we all know that this is easier said than done. Going through a job search and […]

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What is Your WHY?

September 24, 2018

It’s easy to put ourselves last, especially when it comes to our own health. Finding your WHY is very personal. It’s not even something you need to share. I am choosing to share my WHY with you because it may resonate in some way. I’ve been fit and at times, not so fit. I am […]

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Click Here for Positivity

September 17, 2018

This site is designed to be positive, uplifting and motivational. I “click” here  every day to get hints and inspiration as to how I can infuse wellness and fitness into my busy work week and I hope you do to. But as I connect with so many light-centered folks who are willing to share their […]

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H2O Know!

September 14, 2018

The daily recommendation for water for an average person for good health is 64-80 ounces a day. I get that. I mean I drink at least a gallon a day which is 128 ounces, not because I am told to do so, it’s because my body asks for it. Now, because I work out as often […]

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Discipline Equals Freedom

September 10, 2018

If you’re a person who struggles with discipline, like I do, then this book is for you. Talk about putting things in perspective. Here’s the narrative of a former Navy Seal who relied on discipline as the foundation of survival. Think about it. His dedication to honing discipline was the force behind becoming part of […]

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The Quick & Effective Workout for the Busy Professional

September 6, 2018

From someone with a full-time career, it can seem impossible to stay healthy and active. A common misconception is the belief you need to go to the gym every day for hours to see results; but if you’re a busy career professional, a full-time parent, or a student with a heavy course load, you have […]

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A Career Professional’s Number One Priority

September 4, 2018

As a busy career professional you are juggling A LOT! This usually translates to less than enough sleep, mindlessly eating at your desk, squeezing one more thing on your calendar, forfeiting a work out and putting fun on hold. Although what we do for our livelihood is FUN… it’s all of the other stuff that […]

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Three Strategies to Overcome Schedule Conflicts

September 1, 2018

“My schedule changes every [day, week, month]. I’m struggling to figure out a structure for [exercise, eating, meditation] that I can follow consistently. I’m frustrated and feel stuck, though I want to feel better and be a better version of myself.” Do you have a version of this story line? It is one I encounter in […]

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What is your “What?”

August 27, 2018

How many times have you tried to start getting fit and in response to your quest you hear “find something you enjoy?” While it can be annoying to always hear this, it’s the truth. Who wants to spend time moving and sweating while doing something they dislike? Frankly, you won’t do it or sustain it […]

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Meal Prep for Success!

August 24, 2018

Feeling burnt out? Do you feel like you’re on the sugar and caffeine hamster wheel? How do you break that cycle? The answer can be as simple as meal prep. You’ve read it a million times and it always looks easy and we have good intentions. The question is, how do you actually put a […]

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Emotional Eating—What’s the Deal?

August 20, 2018

Emotional eating, stress eating, andbinge eating—these words often create a sense of shame and guilt as soon as we recall last Friday night when we sat on the couch and ate a bag of chips for “no apparent reason.” But before you allow that guilt to sink any deeper, remember that emotional eating is something […]

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Healthy Snacks On The Go

August 17, 2018

If you’re like me, you are always on the run. Too often you may find yourself grabbing fast food, a quick sugar fix or something that’s processed—even if it’s a box of healthy crackers—to fill that craving. What I’m aware of, but slowly trying to adapt to, is the fact that cravings can lead to […]

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Top Five Marathon Training Tips

August 16, 2018

Marathon season is upon us and I, Monica Sehgal, am running my third consecutive Chicago Marathon this year, but the first time as a seasoned personal trainer. Two years ago, I had no clue what I was doing and just followed some random posts and trained for five weeks. I finished, but not without a […]

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Mindfulness In The Workplace—Why Bother?

August 16, 2018

“Might workplace mindfulness—in the cubicle or on the court—be just another way to get employees to work harder for nothing but airy rewards?” This query, proposed by Virginia Heffernan in her article in The New York Times Magazine, really got me thinking. Sure, I’m as guilty as the next person for over using the term […]

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Sleep is a Healing Force

August 13, 2018

Sleep is the number one thing that people need to heal. Our bodies heal while we sleep. For me that hasn’t come easy, but I have been lucky enough to find some wonderful sound escapes, guided meditation, healing sounds and music from YouTube that help me drift off. Using some therapeutic essential oils in a […]

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The Pleasure Trap of Food – Or Why Saying No Doesn’t Work

August 9, 2018

Having just watched the Webinar How the Brain Blocks Weight Lossby Susan Pierce Thompson, PhD and author of Bright Line Eating: The Science of Living Happy, Thin and Free, it is clear to me now that all the diets in the world are not going to help our quest to regain our health when we […]

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Healthy Hustle: 30 Minutes Versus 10,000 Steps

August 6, 2018

As you probably have heard before, a trending healthy lifestyle activity is getting your 10,000 steps a day. Your 10,000 steps are roughly five miles, which can be tough for those who don’t have the time. Walking just one mile can take quite a while depending on your pace, let alone five. So, what’s the solution? […]

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The Gift Of Collaboration: A Blog About A Blog

August 6, 2018

One of the greatest of life’s gifts has come to me by accident—meeting inspirational people. As I continue to build this new blog site, I’ve been meeting and collaborating with experts in the field of wellness and fitness as well as those who share my passion for this blog’s purpose—to infuse “Zen” into your work, […]

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Vision Quest

July 30, 2018

I know it sounds crazy but I love to take a run in the midday heat. Yes, I can hear you—all my friends in the health and wellness industry—while you just cringe. Still, while I don’t recommend any novice doing so, I still do it. Call it a bizarre and maybe guilty pleasure. I think […]

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Make Massage a Must

July 30, 2018

There’s nothing more relaxing than a wonderful massage. It’s a treat to our bodies and believe it or not, it is a rudimentary form of exercise as it stimulates blood flow through our bodies. It’s a gift to receive this healing touch. As a busy career professional, you may think that massage may just be […]

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Happiness is Your Right and Your Privilege

July 28, 2018

We live in turbulent times. Being truly happy may seem like a luxury you can’t afford. With everything happening in the world and even right in your own backyard it may seem selfish to focus on your own happiness. Wrong. I once believed this way. How can I focus on being happy when there is […]

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Awareness and Success

July 28, 2018

Professional athletes know the power of awareness. They are successful because they are disciplined in how to tap into this awareness at key moments. They have trained and trained and trained to develop the habit of tuning in and becoming completely aware. They love what they do. Amateur athletes are also successful when they are […]

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5 Tips for Work-Life Flow

July 19, 2018

We’ve all heard of the phrase “work-life balance.” But the reality is, our daily responsibilities don’t always arrive in a balanced way. According to Gallup, Americans work an average of 47 hours per week, which equates to nearly six work days. If our work doesn’t fulfill or enable us to focus on self-care, the concept […]

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Get Your Life Off Track

July 5, 2018

About two months ago I somewhat humorously, but in all sincerity, proclaimed, “I need to get my life off track!” Digitally tracking and sharing everything – from the steps we take to the books we read – is a norm for many of us in our social media society. To be fair, there was a […]

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Avoid The Lure of Distractions

July 1, 2018

We are living in a society of distractions. Between social media, email interruptions, working in cube farms, work demands, high personal and professional expectations and family obligations, not to mention the demand to be everything to everybody, we have lost our ability to graciously say “no” and turn off the news feed on what everyone […]

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The Path of Work

July 1, 2018

A carpenter’s steady grip A surgeon’s delicate fingers A plumber’s agile knees A dancer’s nimble feet.   Human beings Equal and unique Following our own calling Being of service Moving along the path of work Encouraging our world Be a saner place.   Let work’s daily routines Transform us all Give of ourselves Shape a […]

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Courage Is Beautiful

June 21, 2018

Do you ever want something but were afraid to try? Did you ever feel like you needed to speak up but were worried about the consequences? You’re not alone. Fear and courage flip back and forth like switches way too often for our own likes. However, this is a switch that we can control. Choice, […]

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Positive Career Thoughts

June 19, 2018

The truth is, sometimes we think we are being positive, but we’re not. We may say positive things, but we don’t think them or feel them inside. We may feel happy after a conversation when the other person only hears negativity in our words. I always ask for others to warn me if I’m going […]

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Turning Within

June 19, 2018

What treasures lie within Our fleshy vessel Bumping and winding Thru waves of past, present, and future times.   Our precious lifespan – a fragile boundary Dawning and setting each day Where are we going?   Moving thru space Sometimes barely standing on this blue jewel spinning in time Move inward Past our senses Delicate […]

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A Healthy Career and Your Resting Heart Rate

June 9, 2018

Recently a client of mine shared with me a story about their heart rate instantly skyrocketing and sending them to the emergency room. What a scary situation. While this can unfortunately happen to individuals with health concerns, or be indicative of an unidentified health concern, when it’s related to stress (although it often always is) […]

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Desktop Zen Garden

June 9, 2018

They’re not just for decoration. Nor are they designed to give the impression that you’ve got it all mastered and you’re now a “Zen god or goddess.” What the heck are these boxes of sand all about? I asked one of my executive clients about the pretty little one that he had perched on the […]

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Yoga At Your Desk

June 9, 2018

As a business owner, coach, writer and nationally registered yoga teacher RYT, you can imagine how difficult it is to find time to do my yoga practice on a daily basis. I know. I know. I’m preaching to the choir. You are overwhelmed with work, family and personal and professional commitments so you are probably […]

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Getting To Know You and Your Productivity Peaks

June 9, 2018

Getting to know people is a wonderful gift. Everyone deserves a few minutes. Everyone deserves a “hello.” But what about you? Do you really know you? Do you give yourself the same respect and honor as you share with others? And why does this really matter? “To know thyself is the beginning of wisdom.” This […]

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Stress-Free Negotiating

June 9, 2018

Every day we do a little negotiating. Sometimes we negotiate with ourselves in regards to what we should eat for lunch versus the guilt that comes with the extra calories. We even self-negotiate how we spend our time and negotiate with others on how to move forward in a project or how to prioritize each […]

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Joy Over Expectations

June 9, 2018

It seems like everywhere you turn there are expectations heaped upon you. You have those from your family, friends, co-workers, supervisors and your community. You also have high expectations that you heap on yourself to be better, stronger, smarter, more successful, and on and on. And whether you’re ready to admit it or not, you […]

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Take a Nap. Seriously!

May 17, 2018

Why in the world would I be writing about taking a nap while at work? That probably seems highly counterproductive to a successful career. For many of my clients, especially those who work on Wall Street, in a hospital setting, law firm or bank, it seems ludicrous. You’re probably rolling your eyes right now thinking: […]

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Discipline

May 17, 2018

Discipline seems to be one of those works that I crave from afar. Sure I have discipline in my life but it’s not always where I really want (and need) it to be. Something about tagging discipline to healthy habits has an obvious correlation but somewhat of a negative feel. And of course, if you […]

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A Guilt-Free Year

May 17, 2018

When you take a day off, power down the electronics, splurge on an ice cream or even take a well-deserved trip to the beach. And please don’t feel guilty. An article in the Washington Post stated that how “being busy” is like an addiction. The contributor, Brigette Shulte, shares that a man she interviewed “says […]

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Strive For Continuous Improvement

May 15, 2018

You’re pretty awesome. You have achieved greatness in so many areas of your life—career, family, community and beyond. But just because you can look back and be proud of your accomplishments doesn’t mean that you shouldn’t strive for continuous improvement. We all have work to do. According to a study cited in Scientific American, most […]

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Smile for a Second (or more)

April 9, 2018

On a walk with my dog I saw a young girl creating chalk drawings on her driveway. She also had written out a few pearls of wisdom, one of which is the following: “We’ve been given millions of seconds on this earth to use. Did you use one to smile today?” I don’t know her […]

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Replace Hurt With Compassion

April 9, 2018

Any mental health professional will tell you how bad it is for your health to hold a grudge. Well, to be honest, any medical professional and human being would encourage you to free yourself from the weight of animosity. Simply put: it could save your life. Researchers at Hope College in Holland, Michigan say forgiveness […]

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Mindful Moments

March 15, 2018

Waking up this morning, I smile. Twenty-four brand new hours are before me. “I vow to live fully in each moment and to look at all beings with eyes of compassion.” ~Thich Nhat Hanh A few years ago I posted a blog stressing the importance of being mindful of each moment. It was a difficult […]

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Re-Reading

March 9, 2018

I once had a friend tell me that re-reading a book is like walking backwards. I wholeheartedly disagree. I own way too many books not to re-read them and one of the very reasons these books have been purchased is because I enjoyed them tremendously and look forward to re-reading them. Recently, I picked a […]

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Building a Well-Rounded Career

February 1, 2018

Do you remember filling out your college applications? Along with your G.P.A. and essays there were questions about your extracurricular activities. The emphasis was on finding out whether or not you were well rounded. The same is true for your career. Recruiters and decision makers are always keeping their eyes out for professionals who build […]

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*Always consult with your physician prior to experimenting with any exercises, recipes, health advice and nutrition initiatives shared in this blog.