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Health + Wellness

Health + Wellness

How to Stop Snacking Your Day Away When You Work From Home

May 17, 2017
How to Stop Snacking When You Work From Home

I think we’ve all been there… repeated trips to the kitchen to procrastinate a project, grabbing whatever snack is available because we’re too busy to eat a full meal, or any variation of the two extremes.

As solopreneurs and business owners, we deal with a lot of extra stress.

Not only are we doing the client work or creating a product, but we’re also in charge of figuring out taxes, business laws, branding, and so much more. And of course that’s not all; we still have family and friends, hobbies and our health to juggle.

Despite a fully balanced life being a myth, if we neglect one area for too long it can start wreaking havoc elsewhere in our lives. For many of us, it ends up being our health that takes a backseat to work. But when we allow this to go on for too long, our health starts to creep up in unpleasant ways.

Today’s post is from Samantha Russell, an Eating Psychology coach. We’ve heard from Samantha on the blog before when she tackled how being mindful can help your business.

She’s sharing why so many of us resort to snacking throughout the day, what we can do to stop, and how this shift will benefit our health and our businesses.

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Do you ever feel like your eating is out of control?

Like you snack too much, choose foods you know don’t work for you, or eat way past “comfortably full” at meals – especially since you took the leap and started your own online business or began working from home?

You might have become dependent on food to get through your day as an online entrepreneur.

Of course, there’s nothing wrong with snacking or enjoying your food. But when your eating feels out of control, your food choices are stressing you out, or you’re eating foods that aren’t good for you, you’re going to struggle with:

  • Low mood or mood swings
  • Brain fog
  • Less energy
  • Weight gain
  • Lack of creativity
  • Drained motivation
  • Decreased self-confidence

All of which are obviously going to negatively impact how you’re able to run your online business.

Unwanted eating can feel so frustrating

At some point on this unwanted eating journey, you’ve definitely wondered “Why do I do this to myself?”

Repeatedly, you tell yourself that you’ll only snack on veggies and hummus and that you’re not going to buy Oreo’s anymore because they give you indigestion.

But, by the end of the day, treat foods feel like all the support you’ve got to get through those tough lady-boss moments.

You’re so driven and accomplished in so many ways, so why is this food thing impossible for you to control?

Continue Reading…

Business, Health + Wellness

How Getting More Sleep Will Improve Productivity + Happiness

May 3, 2017
How Getting More Sleep Will Improve Productivity & Happiness

How many of us wear our sleep-deprived achievements as a badge of honor? Or reason with ourselves that getting just a few more tasks done is worth pushing our bedtime back just a little further

Even if you know how important sleep is, there’s still a chance you’re not prioritizing it highly… (I know I’m not!)

But what if you could achieve more in less time? What if you could feel happier while doing it?

Not only is this possible, but there are tons of scientific studies to back up the claims.

Today’s post is from Karen Broda, who blogs over at Strong and Smart. She helps strong, smart busy professional women get past the emotional and mental barriers that prevent us from reaching our wellness goals, which is a topic very close to my heart. Karen contacted me a few months ago and we knew we had to connect.

I also recently mentioned my love for the book The Sleep Revolution, so the timing of this post is perfect!

Karen breaks down how getting more sleep will improve productivity and happiness… and maybe even lead to that big promotion at work like it did for her! Or what about that creative breakthrough you’ve been waiting for?


We’ve Been Approaching Sleep Entirely the Wrong Way

Sleep is important. We know that 7-8 hours per night is supposedly the magic number, but who really gets that much each night? Between running your own business, seeing family and friends, and managing other life priorities, I’m sure you’ve managed on less sleep.

But what if I told you getting “enough sleep” isn’t just important, it’s crucial for your immediate and long term health? And what if you could actually get more done in a day if you slept longer? Preposterous? Maybe not….

My new found relationship with sleep

A few years ago I was always exhausted in the evenings, no energy to do much of anything after working all day. I figured this was just due to tough 6 am workouts followed by a day of work. But then the exhaustion every night led to a short temper, a consistently foggy mind, and frustration with being tired all the time (even on weekends)!

I decided to start ignoring my alarm to wake “naturally”… waking up when my body was ready to get up, not by blaring alarm. My new wake-up time started to become 7 am (over an hour later!) yet I still managed to fit in my workout, work a full day, plus have the time and energy to enjoy my evenings (and weekends!).

I was more enjoyable to be around, could easily smile all day long, and my brain became sharp again which led to a job promotion (yippee!). Was this emotional and career success really the result of a little extra sleep each day?

Continue Reading…

Health + Wellness, Lifestyle

4 Benefits of Simplifying Your Life

March 30, 2016
Simplifying Life

If you’ve been reading my blog for awhile, you’ve probably noticed my attempts at simplifying my life (such as here, here, and here).

For me it’s been an ongoing task that requires frequent reminders and resets. But that’s okay! That’s life.

I’ve been thinking about it a lot again (maybe that urge to spring clean?). Not only in regards to physical objects, but also in regards to my business and obligations, as Jennifer mentions in number two below. Danielle Dowling recently asked, “Of everything on your to-do list, what could you live without?” that really made me stop and think.

So I’m excited to have Jennifer Scott from Spirit Finder on the blog today reminding us of the invaluable benefits of simplifying your life, plus plenty of tips to help us get there.

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Many people tout the benefits of simplifying your life. On the surface, living a minimalist lifestyle may not sound appealing to everyone. But the many benefits to be gained from simplifying your life might just change your mind.

1 | Simplify Your Life to Save Money

Continue Reading…

Health + Wellness, Lifestyle

How to Fit Exercise into Your Crazy-Busy Schedule

March 23, 2016
Fit Exercise Into Busy Schedule

Running my own business often requires me to make tough choices about which tasks get the highest priority. Unfortunately, this often results in my health and fitness getting bumped further and further down the list when something urgent rolls in. (and everything business-related feels URGENT, right?)

Being active and fit is not only great for your mental health, happiness, and overall well-being, but in turn benefits your business. This is why I’m so pleased to have Jennifer McGregor on the blog today.

She’s sharing 5 tips for busy entrepreneurs like you and me to manage our time and fit great workouts in on a regular basis. #4 is the tip that’s helped me the most. At the beginning of each week I try to schedule in which CrossFit classes I’ll attend.

Please welcome Jennifer and read on for her super helpful tips.

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Every woman wants to be healthy and fit, but finding the time to work out every day is easier said than done when you’re a busy, working professional. It’s a gripe shared by many working women these days who recognize the value of exercise in their daily routines yet can’t seem to squeeze out a precious extra hour or two each day. We can’t put more hours in a day, but we can find creative ways to burn some calories and fit in a workout despite a busy schedule.

Here are 5 exercise tips for the busy, working woman: Continue Reading…

Health + Wellness, Lifestyle

Foods to Eat for Better Sleep + Greater Productivity

February 10, 2016

Last year I set two goals for myself. One was to not work on the weekends and the other was to get seven or more hours of sleep each night. There have been some bumpy moments along the way, but for the most part, I’ve managed to stick to these two rules. And let me tell you, the difference is HUGE. 

My energy levels are up. My productivity levels are up. My ability to focus is way up. So you can see how this would have a direct impact on business.

This is why I’m so excited to have our guest author, Jill Merkel, here today to talk to us about how your diet can affect sleep quality. Because not only do we want between 6 and 8 hours of sleep every night, we want those hours to be restful and rejuvenating. Jill is a Registered Dietitian, so she definitely knows her stuff. Read on to find out more about the foods you should eat for a better sleep.

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Sleep is so important for the body and may be the first thing to go from the “to do” list when life gets busy. Some even wear their poor sleep habits as a “badge of honor,” re-emphasizing how busy they are or their lack of need for much sleep. The recommended amount of sleep for adults by the National Sleep Foundation is 7-9 hours. It’s not recommended to get less than 6 hours or more than 10 hours. A consistent sleep routine is better than a sporadic sleep pattern.

What Sleep Does For You

Continue Reading…

Business, Health + Wellness, Lifestyle

8 Ways to Stay Focused + Stop Procrastinating (+ FREE Daily Planner)

December 16, 2015
Ways to Stay Focused + Free Simple Daily Planner

Staying focused is one of the hardest parts of running your own business.

Most days my mind is all over the place, from thinking of social posts for a client to redesigning my own website…to “why is my cat throwing up on everything I love?”

So while this is still a work-in-progress for me, I wanted to share what has worked in the past and what I’ll be trying again.

PLUS I’ve designed a very simple daily planner worksheet for you to apply to your own business.

Here are 8 ways I’ve found help me stay focused:

Continue Reading…

Business, Health + Wellness, Lifestyle

Pause for Clarity

November 25, 2015
Pause for Clarity

Chances are over the next few days you might be returning to your hometown, seeing family you haven’t seen in ages, reconnecting with old friends, or even just getting a chance to take a few deep breaths.

This post is just a reminder to be mindful and stay in the moment over the next few days.

Put your phone down at Thanksgiving dinner.

Tell your parents or your grandparents something you’re grateful for that they’ve done. Something that has taught you a lesson or helped you along the way.

On Thanksgiving, don’t feel guilty about eating the pie. Just be grateful for the food on the table.

If you don’t get to spend this holiday with friends and family, take some time for yourself. Read a novel or spend the day binge watching your favorite show in your pajamas.

Just do something that will make you happy and relaxed.

Not only should you pause to be in the moment with loved ones, but this break is vital to your business success.

Take a moment to think of what you’re doing when you get your best ideas, or finally solve a problem you’ve been struggling with.

You’re usually in the shower, or driving, or out on a hike, right? Something that has removed you from the situation and your normal work environment.

It’s the end of 2015, so you’ve likely been reflecting on what you’ve accomplished this year and planning your goals for 2016. There are probably a million things you’d like to do.

If you pause and remove yourself from the planning and day-to-day work, you’ll return with more clarity for the next year.

So let’s all pause for clarity. twitter icon

 

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Health + Wellness, Reviews

Bellabeat LEAF Women’s Health Tracker Review (+ LEAF vs. Fitbit Flex)

November 23, 2015
Bellabeat Leaf Review

A few months ago I saw a Facebook ad for this lovely little health tracker I had never heard of before. I clicked through to the site and sent it to my sister, gushing about how cool it looked.

I already owned a Fitbit Flex that I had worn every day for about a year and a half, so I was hesitant to buy a second tracker.

I contacted Bellabeat to see if I could test out the product, and to my delight, they agreed! The following review is not sponsored and all opinions are my own. The only compensation I received was the health tracker and accessories.

LEAF Health Tracker Review

From the Bellabeat LEAF website:

An entirely new way to take care of your body and mind

Continue Reading…

Health + Wellness, Reviews

3 Ways Physical Activity Helps Your Business + Fabletics Activewear Review Fall 2015

November 11, 2015

The importance of health while building your business is kinda my thing. Because I strongly believe that when you feel your best, you’ll do your best.

My motivation comes and goes just like everyone else, but there are little things I do to keep going. When I’m active and eating mostly whole foods, I definitely notice a boost in my productivity and really, my mood overall.

Today I want to touch briefly on the ways physical activity can help your business, then introduce you to a lovely new brand of activewear I’ve fallen in love with.

3 Ways Physical Activity Helps Your Business

  1. Improve alertness + mental focus by increasing blood flow to the brain
  2. Increase energy to accomplish your goals
  3. Better handle stress, while decreasing feelings of depression + anxiety

[Further reading: Exercise Increases Productivity from Huffington Post]

Fabletics Activewear Review

Fabletics Activewear Review

Lately I’ve found myself in workout clothing about 75% of the time. Since I’ve started CrossFit and have continued yoga (plus work from home), I decided it was time to invest in some higher quality gear. Continue Reading…

Business, Health + Wellness, Lifestyle

How Your Physical Environment Affects Your Work

October 28, 2015
How Your Physical Environment Affects Your Work

Have you ever noticed that you seem to get more work done when you go to a coffee shop? Or maybe you get more done when you shut yourself in your office?

This quote sums it up:

“You are a product of your environment.” – W. Clement Stone twitter icon

Our physical environment can have a large impact on our internal state, and therefore, our productivity.

Pros + Cons to 4 Common Work Environments for Entrepreneurs

Pros + Cons to 4 Common Work Environments for Entrepreneurs

Continue Reading…