5 Ways To Develop a Healthy Career

April 4, 2022

This month we celebrate Earth Day and our thoughts turn to keeping our planet healthy, but it’s also a great time to give careers a healthy boost, too. A healthy career is one that is challenging, enriching and offers plenty of opportunity for growth. In a way, developing a healthy career parallels the efforts we […]

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Pesticides: Is it worth the risk?

March 1, 2022

What’s Really Going On In Your Home and Office A young boy lies limp in a California hospital bed while his mother and doctors hover anxiously. The only movement comes from his arms that twitch convulsively as he fights to hang onto life. In Pennsylvania, seven children are plagued with unexplained headaches, diarrhea, leg pains, […]

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Tips For Quieting Your Inner Critic

February 23, 2022

Every time Mary schedules a team meeting, a critical voice inside of her announces, “You’re a fraud. You’ve never supervised before so why do you think you can now? Your team will never respect your decisions.” When John learns he didn’t get the position after the interview, he tells himself. “I’m stupid. No one will ever hire […]

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The Air You Breathe

February 7, 2022

A brand new, beautifully appointed public building serves as the center of education, information and community gathering. After several seasons of weather fluctuations, including freezing temperatures, moisture, heat, and humidity, a noticeable change begins to occur. Serval employees complain of asthmatic symptoms and other respiratory disorders as well as overwhelming noxious fumes. Additionally, building patrons […]

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Smile for a Second (or more)

January 4, 2022

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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The First Steps of Transforming Your Garage into a Dynamic Workspace

April 20, 2021

If you’re one of the many people who work from home—at least part of the time—you understand the need to separate work and home life. You also understand how challenging that can be without a dedicated workspace that facilitates productivity. Most households are pretty full, so it can make you feel like your hands are tied. While […]

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In-Consistent Or Inconsistent?

February 20, 2021

Consistent. Steadfast. Stick-to-it. Is that you?  Do you make plans and then follow them? Every day? Consistency yields the best results, especially when you add a little wiggle room for play and fun. Here’s how to have fun and get it done!  The Scientific Approach to Success Pretend that you are a scientist and be your own […]

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Gift Ideas for Fitness Fanatics

November 23, 2020

One of the best ways to show you care this holiday season is to give someone the gift of good health. No one understands that better than the fitness fanatic. Unfortunately, fitness buffs can also be the most challenging people to shop for.  What do they want?   What do they need?   Where do you start?  […]

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The Gratitude Impact: How a simple “thank you” can change everything

November 18, 2020

A simple “thank you” can go a long way in making someone’s day. It can also do a lot for a career and your personal well-being. Taking the time to appreciate one’s efforts on your behalf requires no more than a genuine “thanks,” but will solidify an authentic and mutually beneficial working relationship. But it […]

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Winterize Yourself

October 5, 2020

As the days grow darker and winter draws near, our outdoor furry friends are settling in for the long haul. They’ve done the hard work of preparing, and now they’re reaping the benefits by slowing down and resting.  Yet, humans keep missing the boat on the natural tendency to slow down during winter.  Many people […]

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The Magic Bullet Called Mindfulness

September 15, 2020

In a recent Mindfulness training I gave at an organization, someone spoke up to say that though mindful practices are good, they are really nothing new. My first instinct was to ask, “If this is nothing new then why am I here?” But instead, I inquired as to how they are currently employing this “seasoned” practice […]

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Fun at the Farmer’s Market

August 25, 2020

I just love the farmer’s market! I love knowing that the food was grown close to my home, that it’s extra fresh and free of chemicals, and that I can talk to the farmers who grew it. It also reminds me of my childhood, since my parents used to be farmers and sold vegetables and baked […]

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Be Happy Now. But How?

August 3, 2020

I’m reminded of the lyrics of a 70s song “Counting flowers on the wall; that don’t bother me at all. Playing solitaire ‘til dawn with a deck of fifty-one. Smoking cigarettes and watching Captain Kangaroo… Now don’t tell me I’ve nothing to do…” Optimism, pessimism, good news and bad can hypnotize you to be happy or […]

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Sleep? What’s That?

July 27, 2020

Fruit flies do it. Fish do it. Dogs, cats, and lions do it. YOU do too—and you’re so attached to doing it that you spend a quarter of your life doing it because if you don’t, you die. SLEEP! BEAUTIFUL SLEEP. But why? Why do you suspend voluntary functions to lie supine in an unconscious […]

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Procrastination Waits for No One

July 20, 2020

Do you think of reasons not to do what you say you need to do? Do you belong to a procrastinator’s support group… that never meets? If so, how can you get into gear? People ask, “Shelley, how did you write 24 books?” I feel like a deer in the headlights… because I too am amazed. […]

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10 Reasons You Should Cultivate a Healthy Career

July 18, 2020

“A healthy career” is a phrase I’ve been using for over a decade to describe the blending of professional and personal success. To be more specific, you’re in a healthy career when you’re happily engaged in your work; in a career that provides you with ample opportunities for continued growth, empowerment and balance; and you use those elements to their […]

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Six Easy Steps To Goal Setting

July 13, 2020

Wonderful opportunities arise when you ask yourself the right questions. Ask: What do I want? “Tell me what I want what I really, really want…” Intention is the mother of invention. Name it to claim it. Setting your intention instructs your inner mind to make it so. Oh, and do not “should” on yourself. Want […]

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Motivate a Fine New Habit

July 6, 2020

Habits R US! We can’t help it. You go on automatic pilot because your brain is wired that way. What’s your morning routine? Where do you sleep on the bed? Where do you sit? Some habits are utilitarian, practical and wonderful and some are downright limiting. So, if you run into a limiting behavior these five […]

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Opinionated? Who Me?

June 29, 2020

Raise your hand if you know someone who’s opinionated?  If indecisive, raise your hand halfway up… Now let’s get personal: Are you opinionated about people who are opinionated?  Are you stubborn about what you KNOW? Do you populate “facts” you hear with what you “know?”  If so, your opinions could cause blind spots. You, Dear […]

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A Message of Hope

June 15, 2020

Times are scary right now. My own mind jumps from hope to fear and back again, though I refuse to let myself dwell in the fear that seems to have gripped the world. As countries shut down their borders and the movement of their people, sometimes I find myself at a loss for words. It […]

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Are You In A Trance?

June 8, 2020

Most likely! Trance is an everyday experience. You go in and out of it all day long. For example, you are in trance and “mesmerized” when lost in thought, stare into space, daydream or fantasize. You are in a natural trance when you drive down the road and didn’t notice how you got from there […]

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Tips on Creating a New Habit

June 1, 2020

Did you know that a whopping 50% of all new gym members quit going within six months of signing up (IHRSA)?! Whether it’s a January “fresh start,” a deal that can’t be passed up, or a doctor’s referral that gets you in the door, the way is paved with good intentions about becoming more conscientious […]

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Is Laughter Always the Best Medicine?

May 29, 2020

We have been told that laughter is the best medicine. No one really knows where the thought originated, but some say the earliest recorded “idea” came from King Solomon in 931 B.C. who gave account of the healing power of laughter. Apparently, the ancient Greek physicians would send their patients to the theatre to see […]

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How to Go from Stressed to Relaxed In 10 Minutes with these 4 Steps

May 4, 2020

You know when you’re having one of those days where you’re so full of stress and anxiety you just can’t relax. Maybe you just had something sprung on you that caused you to go into panic mode instantly. We’ve all been there, and the good news is that you have complete control of the situation.  […]

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Facing the Challenge of Integrating Presence and Planning

April 27, 2020

Do you ever encounter ‘analysis paralysis’ in the seeming contradiction between practicing mindfulness and making purposeful plans?  Whether you find yourself bursting with curiosity, tearing up with sorrow, or experiencing unbridled, exuberant elation, being present right here, right now challenges most of us beyond articulation. Likewise, forecasting a future ‘best self’ and structuring plans to achieve desires […]

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How to Remain Calm in the Face of COVID19

April 16, 2020

I received an email from a friend yesterday that was so disturbing it made me stop what I was doing and think about how I could help her, and others like her, who are mesmerized by this epidemic. My friend is afraid to leave her house, afraid that her husband who is working will bring […]

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Don’t Let Emotions Cloud Decision Making

April 13, 2020

If you’re stuck and can’t find an answer, consider your emotions. Guilt, attachment to money, anger, hurt, frustration, fear and sorrow are all emotional states that impair your ability to move forward, let alone make wise decisions.  Consider this… “Emotions influence, skew or sometimes completely determine the outcome of a large number of decisions we are […]

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Breath: A Powerful Life Force

April 6, 2020

People are often surprised to learn that I am a yoga teacher (RYT 200). They are also surprised to know that I’ve been teaching for over fifteen years and that I was Iyanger teacher-trained in a temple. The trainings were very vigorous, intense and almost broke me a time or two. I know that doesn’t […]

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Averting Seasonal Allergy Attacks

March 9, 2020

Spring is almost here in the northern hemisphere! Okay, so the weather has been CRAZY here in Virginia (80F one day and low 40s the next). There’s still snow in some parts of the US, too! If things are starting to bloom and grow in your area, are you also experiencing seasonal allergies? Here are some […]

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Tips for Beating Winter Work Blues

March 2, 2020

This is the time of year when the gray days and cold weather seem never to end. It’s also a popular time for career restlessness. Cabin fever gives rise to workplace conflict, boredom or may even encourage you to rethink your career altogether. But before you jump ship, it’s wise to determine the source of […]

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Biochemistry Your Feelings

February 3, 2020

Ever wonder what makes you think, say and do what you think, say and do? What creates your behavior? It’s your biochemical/energetic self who decides what you notice or not. To the mindful hypnotist, the conclusion is clear: your body IS your mind and your mind/body recognizes, processes, remembers and learns.  Someone pats you on […]

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See the Light: Be the Light!

January 30, 2020

Has this happened to you? You’re going about life when SHAZAAM, out of the blue, someone fascinates you, catches your eye. What did they do to mesmerize you? They somehow radiate palpable, indescribable magnificence as your mind dissolves in awe and one-ness. You love them yet may not have even met them. The experience leaves […]

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Healing From Burnout

January 20, 2020

I ran a company for over 20 years. I ran it at the speed of light. The result was it ran me into the ground and I suffered from burnout. I went from running from meeting to meeting and constant growth to what felt like a dead stop. Thankfully I had been preparing a business that […]

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Three Happy New “You” Resolutions You Should Make and Keep

January 13, 2020

Here are three powerful plans for a splendiferous, loving new year and a happy new YOU. Be nice and kind to yourself. My dying mother said, “Shelley, you’re very lucky if, at the end of your life, you can count the number of your friends on one hand.”  I nodded then thought, “Yes! And one of […]

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Avoid the Negative Effects of Being a Workaholic

January 6, 2020

A workaholic is someone who works compulsively. According to Emma Watterson, civilian government employee for the Navy’s Environmental Division and a holistic health coach, “A workaholic is someone who feels the need to work all the time. They feel married to their job and feel like their ‘to-do’ list is more like a manifesto and […]

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Setting Values-Based New Year’s Resolutions That Really Work

December 29, 2019

It’s the week after New Year’s Eve and you’re ready to start fresh with some new resolutions. You’ve read everything the experts have to say and are ready to sit down and get started. Before you get started however I’d like you to take a few minutes and read this column. In it I offer […]

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Designing Resolutions That You Will Actually Keep

December 23, 2019

It’s that time of year again when we set resolutions and put forth our intentions to make our lives better. It’s an annual tradition, but is it worth the effort? As I often set resolutions that I quickly abandon, I wonder why I do so when I’m more likely to realize my goals.  Is there […]

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Rethinking Holiday Stress Using Acceptance and Commitment Therapy (ACT)

December 15, 2019

One way to understand why the holidays are so stressful is to take an ACT-based approach to rethinking holiday stress. Acceptance and Commitment Therapy, a values-based approach to dealing with mental distress, is the perfect framework for understanding holiday stress because stress often occurs when two or more strongly held values conflict with each other. […]

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Maintaining a Healthy Weight throughout the Holiday Season

December 9, 2019

Delicious and guilty temptations are always abundant during the holiday season. Parties, family dinners, cookie exchanges, and gourmet gifts all contribute to our season of celebrations, not to mention our waistlines. It’s almost impossible not to gain a few extra pounds; but if you’re tired of making the annual resolution to lose the extra weight […]

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The Power of Protein

December 2, 2019

When you feel a slump in energy, caffeine is often the solution of choice. But wellness experts, fitness competitors, medical professionals and nutritional coaches know the power of protein for a boost. In fact, protein is the root source from where sustained energy blossoms and grows. Even if you’re not a carnivore, there are plenty […]

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Are Migraines Messing Up Your Mojo?

November 25, 2019

As a life long migraine sufferer, I know how much these headaches can derail your productivity. They also do a number on your activities, outlooks, communications, relationships, and well, mojo. If you haven’t experienced a migraine, I can tell you that what you see on television is true. Sometimes there is no other option than […]

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Four Happy Holiday Rules

November 19, 2019

A friend said, “a closed mouth gathers no foot” which, once again for the very first time, is a reminder to THINK BEFORE SPEAKING!  How’s that for a Holiday Resolution? Think of the words “I love you!” Wow what a rush. The spoken word affects your perception.“Let mommy kiss it” and discomfort vanishes. AND words can […]

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Consistency! The one word that every lazy person hates

November 18, 2019

Pick a diet or any fitness program. If you stick it out for more than one month you will see results. Life happens and priorities are a must but you can still get your glutes in the gym.  Get Up and Get Going. For myself and most of my clients, training in the early morning […]

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Take a Zumba Break

November 4, 2019

Craving its hot, hip and energetic vibe, novices and experts alike are filling Zumba classes across America. With roots in Latin dance, Zumba maximizes fat burning and body toning while minimizing workout procrastination and yes, social inhibitions. Much more than a fitness wave, Zumba’s combination of dance and fitness is a guaranteed work break that […]

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Why Not?

October 28, 2019

Excuses will always be there for you—opportunity won’t. Think of the material, physical, emotional or academic things that you desire. Now put them down on paper in no particular order.  What do you see? Just a list of words?  Now take a second look. Do any words jump out at you? Let’s make a new […]

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Starting a Running Routine with Man’s Best Friend

October 21, 2019

If you have any pets, particularly dogs, you probably know that most of them love to run (maybe even more than you or I do). If you are looking to start running with your furry friend, here are some tips on how to get started. In terms of supplies you will need, it’s important to […]

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Click, Crate or Carrier: Traveling Safely With Your Pets

October 14, 2019

Traveling safely is the first step to a great vacation. Having your first aid kit tucked alongside your auto emergency pack ensures your family is prepared for any setback while on the road. But getting there safely starts with buckling up.  You wouldn’t dream of placing your child in the car without a seat belt […]

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Finding Fitness Motivation

October 7, 2019

You’ve heard it a million times: Where there’s a will there’s a way. But when it comes to meeting fitness goals, it’s sometimes challenging to muster motivation. Waning energy, lack of time, family and work obligations are just a few of the excuses that might keep you from hitting the gym as often as you […]

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Golfing For Fun, Fitness, Freedom and Friendship

September 30, 2019

If you’re looking for a little outdoor fun and fitness this summer, why not try golf? Yes, golf, this centuries old Scottish sport is making a serious comeback and not simply as a platform for business negations. Many are turning to golf as a source of recreation and pleasure as well as an opportunity to […]

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Don’t Just Do Something… Sit

September 23, 2019

I recently came across this quote and it got me thinking. How often do you find yourself in a situation in which whatever you do, it doesn’t produce the outcome you wanted? In the frenetic pace that often accompanies aspects of our daily lives, we find ourselves pulled into competing responses. How do we know […]

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Why the Mind Matters

September 16, 2019

I’ve heard the saying “where the mind goes, (wo)man will follow.” Not understanding fully what that meant, I allowed my mind to be ruled by many things, and to travel places I never truly wanted to be. Fear, anxiety, stress, imposter syndrome—oh the places my mind would go. I became afraid to fail, anxious about […]

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Prioritizing Health and Wellness While Traveling For Work

September 9, 2019

As a busy career professional, it’s challenging to prioritize health and wellness on a daily basis. So many responsibilities including work and family can force you to push your own nutritional and fitness needs to the back burner. This is where A Healthy Career comes into play. The experts sharing their wisdom on this site are […]

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Mindful Coaching 101

September 2, 2019

Present moment awareness of feelings, thoughts, actions and reactions brings you amazing results.  This heightened awareness empowers a “take-charge” attitude that benefits you to be your best. Experts agree that of your 2100 plus thoughts an hour, the ones you embrace and act upon have a profound effect on your life, love, work and play. The […]

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Team Spirit And Self-Confidence

August 26, 2019

G to the O, Go Team! Go! Oh I so badly wanted to play a team sport in school. I wanted to walk down the school halls wearing my uniform, feel the highs and the lows of winning and losing as well as share inside jokes and laughter with my fellow teammates. I wanted the […]

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The Alchemy of a Fresh Outlook

August 19, 2019

“In the beginner’s mind there are many possibilities, but in the expert’s there are few.” -Shunryu Suzuki At first glance this statement may make your mind do a somersault, challenging your existing beliefs about what an expert is and “should” be. But I love this quote because bringing a quality of “beginner’s mind” in to […]

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Thinking About A Plant Based Diet?

August 19, 2019

So, you’ve been considering transitioning to a plant-based diet? You’ve heard about all of the health benefits and how it’s better for the environment but just don’t know how or where to begin? Here are a few tips to get you started: Slowly begin to omit meat and seafood from your diet. This may seem challenging […]

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Are You Keeping Your Promises?

August 12, 2019

They are certainly easy to make and often times easy to keep. It feels good to share with someone our expressed interest in helping them and even feels more thrilling to actually follow through on what we promise.  Then why are so many promises broken? I see this every day. A quick email sent that […]

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Managing Family Stress While Managing Your Career

August 5, 2019

With the hustle and bustle of lives and careers and heightened responsibility of caring for family, children, fur babies and everyone else who depends on you, it is hard to manage at times. Feeling the pressure of this kind of stress can sometimes feel like you’re standing in the eye of the storm. Take a […]

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15 Minute Morning

July 29, 2019

10 Things You Can Do In 15 Minutes to Stay Healthy All Day All busy career professionals know the struggle of staying healthy when they have very little time. Pressures for deadlines, meetings, presentations and on and on, coupled with family obligations and yes, prioritizing fitness, can make for one hectic day.  Eating, especially healthy […]

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Mustering Confidence When You Need It Most

July 22, 2019

There is one thing that we all struggle with—confidence. We may feel that overall this isn’t an issue, but if we are truly honest with ourselves, there are days and situations where our confidence wanes. Public speaking, networking, pitching a promotion, taking a test, interviewing, asking for help, sharing our feelings and confrontation are just […]

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Fitness For The Whole Family

July 15, 2019

Summer’s here and that should mean more time with the family. But with a busy work schedule, you’ll be lucky if you can make the time for a “staycation,” let alone a real vacation. Staying physically fit is often just another thing you need to squeeze into an already crammed schedule, and come summertime, it’s […]

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Fitness for Couples

July 8, 2019

What better way to say I love you, I care about you and that I want to spend time with you than finding a fun activity that both you and your partner enjoy. In addition to date night, why not set some workout dates. Not only will you be attending to your fitness, but you’ll […]

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A New Way of Looking at Stress and Coping

July 7, 2019

If you’re really serious about wanting to manage your stress and thrive, not merely survive, you’re going to have to start by unlearning all of the outdated assumptions you have about stress, starting with how you define it. Stress is a combination of three things: (1) a potential stressor, (2) what your mind tells you […]

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Ten Must Have Spices In Vegetarian Cooking

June 24, 2019

Intuitive nutrition & wellness coach Aubrey Mast says “herbs are typically directly from plants. For example, basil, chives, rosemary are all found specific to their plant parts whereas spices are typically the roots or fruit of plant such as turmeric root, ginger root and black pepper.” Another easy way to differentiate is that herbs have […]

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Goodbye Diets, Hello Balance

June 17, 2019

As consumers, we are bombarded with health and fitness info daily on how to lose weight quick, bulk up quick, fix your illness quick, etc. These health campaigns and diets are known as fad diets. They are offering a product or program that implies fast results and instant gratification. The issue with quick fixes is […]

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Why Should Busy Professionals Care About Mindfulness?

June 10, 2019

Time is one thing that busy career professionals have very little of. When fifteen minutes or more opens up, it’s usually to grab a bite, call family or maybe catch up on business communications. Extra time for mindfulness is no doubt a pipe dream. “According to the World Health Organization, one third of your life […]

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How To Stop Stress and Worry From Derailing Your Life

June 3, 2019

“Thoughts bring to the thinker something of equal consistency,” states Mary Brown, an energy practitioner. “This is why people become what they fear.” When you worry you draw worrisome issues your way. We all worry. There are so many people who are fraught with worry to the point of holding them back from doing what […]

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Balance: The Key To A Healthy Diet

May 27, 2019

Sitting in my kitchen listening to the birds chat, I am enjoying the last few quiet moments before my three kids wake up and the daily chaos begins. We are headed south this morning to a food truck festival. The one thing the four of us can agree on is that we like to eat and are willing to try most foods. […]

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Caffeine-Free Afternoon Perk Ups

May 20, 2019

I will admit I like caffeine. I have a cup (or two) of coffee in the morning and sometimes green tea in the afternoon. I try to do half-caff or just stick to green tea, but I know the power of this afternoon boost when I start feeling sluggish. I also know the damage it […]

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Five Books You Should Read to Transform Your Health

May 13, 2019

There are new books coming out each day to inspire healthy habits. Many provide us with steps for growing in our fitness endeavors, becoming healthier consumers, understanding the nutrients needed for aging bodies and even teaching us how to combat disease. As busy career professionals you’re already stretched to find time for fitness let alone […]

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Three Simple Actions to Career Transition

May 11, 2019

Fun fact: 52.3% of Americans are unhappy at work. If you are a part of the 47.7% that loves your job, congratulations—and reading this article is probably not going to add any value to your life. Wait, wait, wait—I take that back, you can pass this information on to someone you love. For those that don’t like […]

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The Mind In Mindfulness

May 6, 2019

The word MIND in “mind-full-ness” is something to think about. Nobody– not even the sharpest knife in the drawer–knows what mind is, how it does what it does or can accurately measure “thought.” Just ask the greatest scholar: “What’s mind?” “What’s thought?” “Where does it live?” “Where are thoughts when you’re not thinking them?” “Is there […]

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Never Take Kids Hiking

April 30, 2019

Even though he already knows the answer, my seven-year-old son asks, “What are we doing after church.” I reply, “Going to the trail. How far do you want to go?” His answer, “ONE STEP.” At this point in the conversation, I think “I should never take a kid hiking.” But then I remember what our family gains from […]

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Is Work Life Balance a Pipe Dream?

April 29, 2019

All of us have experienced the feeling of being overwhelmed at one time or another. And I’m certain we believe from time to time that “balance” is an unattainable oasis. But if we ignore the possibility entirely we are limiting our capacity to function. It’s like saying I can keep on driving on an empty […]

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Mindful Liberation of Owning Past Mistakes

April 22, 2019

There’s something very freeing in honest transparency. Once you own a mistake, you’re able to let go of the guilt or shame associated with it and begin the process of learning from your mistake and moving beyond it. Of course this isn’t always easy. Especially when your mistake may have hurt others or made you […]

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Hurry Up and Sit: Nine Tips on Starting a Meditation Practice for Busy People

April 15, 2019

Eighteen years ago I remember what I was thinking when I started meditation: my mind is all over the place and I’ll never get it to stop. There is good news for us thinkers—I found out that the purpose of meditation does not include stopping our mind. We do gently redirect our minds towards our breath […]

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The Fitness Journey

April 8, 2019

As you embark on your fitness journey, you will find that people have different goals, paths and results. But most people’s journey begins with the basic need to drop body fat/body weight and thus become healthier. Often the first step is to cut out the obvious foods that are not good for you, for example […]

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Let’s Hit The Barre

April 1, 2019

An athlete I am not; that’s why my rotations of fitness classes are typically low impact, slow, and involve lots of breaks in between to socialize and sip my water. One method of fitness that has always been good to me has been Barre. There are all kinds of variations that incorporate additional factors like […]

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The Light and Dark Side of The Apple

March 25, 2019

Oh the poor apple. It’s been a symbol of good and evil since, well… forever. I’m still a firm believer in “an apple a day,” yet lately, I’ve been hearing a lot about certain elements of an apple that make me question whether it should be part of my daily diet. So I reached out […]

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The Amazing Benefits Of Rebounder Exercises

March 18, 2019

If you want to burn a lot of calories in a short amount of time and not put any strain on your joints, then a trampoline is the way to go. A person weighing 150 pounds can easily burn around 53 calories in just 10 minutes of jumping on a trampoline. And the more you […]

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Release, Recharge, and Renew Your Energies

March 11, 2019

We live in harmony when our energies are balanced. Whether it is at our workplace, the environment that surrounds us, or in our personal lives, we are constantly exposed to stress. As a result of these outside forces, we get unbalanced and unable to release the accumulated tension. That is why it’s important to take […]

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Tired of Starting Over? Goal Reflection Questions

March 4, 2019

I cannot begin to tell you how many times I’ve started over—goals, fitness routines, smart eating plans, and personal and professional resolutions. As a coach, I know that after a few failed attempts at the same goal, the goal needs to be revisited. If it’s a worthy goal, a wanted goal, an achievable goal, then […]

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Combatting The Psychological Effects Of Cabin Fever

February 25, 2019

It’s that time of year when we are mostly indoors. Sometimes that means rain, other times bitter cold, snow and yes, even intense heat or work schedules can drive us indoors for days on end. Soon that cozy feeling leads to one of cabin fever. You want to get outside for a break but the […]

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Staying Active Indoors During Inclement Weather

February 24, 2019

The amount of winter fitness activities available are so numerous that it would be difficult to list them all. Some are obvious—skiing, snowboarding, ice skating—while some are a little more unique—snowga, igloo building, paragliding and winter golfing. But when the weather doesn’t lend to outdoor adventures, it’s time to look inside for creative ways to […]

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Ten-Minute Time Crunch

February 18, 2019

Work life combined with home life can quickly become hectic, leaving us little to no time at all to get to a gym. Many face the obstacle of time management and in return, their health is put on the back burner. Your health is the most important thing you have to offer your family, because […]

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Simple Steps To Reduce Stress During The Work Day

February 11, 2019

Feeling stressed at work? If you do, you’re not alone. 65% of adults say work is a significant source of stress. Harvard and Stanford researchers also found that stressful jobs can actually lower your life expectancy. So, how do we cut back on stress at work? Here are some helpful tips to decrease stress. Exercise. […]

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Creating Healthy Habits from 9-5

February 4, 2019

As a dietitian and health coach, busy work schedules and workplace stress are two of the top factors I see regarding why people are struggling to eat healthy. Getting up early, commuting, sitting all day, and then commuting again can lead to irregular and unhealthy eating patterns. Add break room treats and birthday celebrations on […]

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Dr. Shelley’s Self Fulfillment Flow

January 28, 2019

How do you get enthralled in healthy rapture? How do you evoke and sustain a natural happy dance of being and doing ecstasy? Research and observation from my 37 years as a hypnosis instructor for the International Hypnosis Federation and The Creativity Learning Institute bring me these helpful hints to learn and teach the FLOW: […]

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You Are More Than You Think You Are

January 21, 2019

In Buddhism, there is a philosophical view that everything depends on something else for its existence. All existence is viewed as relational, meaning all things arise through the co-working of many causes and conditions. The understanding of this principle, which is known as interdependent and interrelated, has as an aim the transformation of a person’s […]

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The Life/Cycle Connection

January 14, 2019

As a Spinning instructor I find myself reflecting on how much the bike can be analogous to life. Here are some of my observations with regard to this Life/Cycle Connection. When reflecting on those who are hardworking and successful, I can’t help but think of a duck. Silly? Let me explain. When you see a […]

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Reduce Your Stress Through Reducing Clutter

January 7, 2019

According to productivity experts, we waste six weeks a year looking for stuff in our offices and homes. We sleep less, are inundated by clutter and are overwhelmed by pressures of relatively effortless tasks. These, along with negative health impacts, are big reasons why we have chronic stress in our lives. These are also just […]

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Being Mindful Of Others Has The Potential To Improve Your Well-Being

December 31, 2018

The way I see it, we all have an inherent capacity to care and connect with the world that surrounds us. It comes down to paying attention with intention. It means valuing our common humanity, appreciating our differences and acknowledging them from a place of humbleness and empathy for how others think and feel. That’s […]

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Five Ways To Reduce Holiday Stress And Overindulging

December 24, 2018

The holidays are right around the corner. Along with all of the fun and festivities comes stress and inevitably overindulging. The good news is that with a little pre-planning and five techniques from wellness world experts, we can all proactively combat these two “December Downers.” Plan In Advance. “The stress of the holiday season and […]

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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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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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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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How To 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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Build 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’ve built a […]

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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.