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, Mich. 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.