Maximizing Your Happiness and Success at Work

We are so busy with work these days. We get used to having a certain routine everyday, and after time, we are afraid to stray off that path. But to maximize your happiness and your overall success at work and in life, you must get out of your comfort zone, work on time management skills, and stay healthy while doing it. Read below to learn more:

1. Get out of your comfort zone: Try something new everyday!

Human beings are afraid of change (this has been scientifically proven). Getting out of your comfort zone by trying something new may seem scary, but this is only at the beginning. Change and lack of familiarity cause these fears to arise in us, however, by practicing something new as often as you can, you will make it a habit and lose that fear. You will start to see the benefits of getting out of your comfort zone as that fear turns into fulfillment and adventure!

Nothing contributes to our happiness more than shattering the delusions to which we cling.

An example of getting out of your comfort zone to try something new could be coming up to someone you’ve never spoken to, and starting a conversation with them. Most people want to meet other people, but are afraid of feeling rejection. If you come up to them and initiate the conversation, they will probably be excited and have a lot to offer to the discussion. People love talking about themselves — so make sure you ask questions about them! You never know who you can meet and who they may know, how they can help you, etc. By getting out of your comfort zone, you have just expanded your network with one conversation!

2. Don’t waste valuable time in meetings

If you work in corporate America, you know how much time can be wasted because of unproductive meetings.

To combat this, prepare ahead of time. If you’re leading the meeting, make sure that all of the meeting participants are on time and are ready to focus in the meeting. It helps when people don’t bring in their electronic devices and when they close their laptops — this ensures that everybody will be engaged and not distracted. Let them know that they can take notes on notebooks, as this is proven to increase retention, memory, and learning.

Another way to combat wasting valuable time in meetings is by keeping them organized and on a time-sensitive schedule. You can do so by making sure to send out an agenda with action items before the meeting, setting specific topics and goals of the meeting in mind before the meeting begins.

Lastly, if you are presenting or in charge of bringing any material to the meeting, make sure that it is open on your computer or email beforehand (such as presentations, emails, or other documents or files) in order to help make easy and fast transitions between presentations and save valuable time!

3. Stay active and healthy

What do most successful people have in common? They are fit and stay in shape. Many studies have discovered the direct correlation that exists between staying in shape and having a successful career. Working out, as well as nutritious eating habits, improve time management, boost mental performance and mental clarity, and improve employee morale, energy, and stress levels.

To stay active, make sure you can fit working out into your schedule. For instance, you can schedule your workouts in the morning by waking up earlier (if you’re a morning person) and going for a walk or jog in the park or around your neighborhood. Working out in the morning will surely give you a huge energy boost that will make you feel rejuvenated throughout the day. If you’re more of a night owl, you can do your exercise in the evening. The key is to find what works for you and do it consistently.

Hope these tips help you feel happier at work, and bring you great success in all of your endeavors!

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Embarking on a New Life Journey

Hey everyone! It has been a long time since my last update. A lot has been going on in my life since then, so I thought I would update all of you wonderful followers! I graduated from UC San Diego with my Communication Degree and my Business minor, so thank you to everyone who has been supporting me and reading this blog throughout the process. Since graduation, I have done some traveling locally and internationally. I went to Napa, which was absolutely lovely, and I got to go hot air balloon riding. I also went on my first cruise to Alaska and Vancouver. It was so nice to put away all of my technology and just enjoy nature for once. Alaska was serene, peaceful, and beautiful. Vancouver was also a very cool place to explore. They have a thriving business center and a growing population of millennials, so it was great to see some young people around! Hopefully, I will get to travel again soon. My next adventure will probably be in Japan, since one of my best friends is teaching there. Besides traveling, I have mainly been working at a startup company in the Bay Area called Owl Vision, and I have been learning a lot on a professional and personal level.

I have also been going to the Bay Club for my fitness routine, which is what I wanted to talk about with ya’all today!

Although this blog has been focused mainly on health in the corporate world, I thought I would expand to health for adults in general, since this is such a crucial part of life. Don’t worry, I won’t stop writing about health in the workplace, but rather I wanted to approach health in a more holistic sense. Since recently moving back to the Bay Area from San Diego, I have joined the Bay Club Gym, which offers an array of awesome classes to its members. I have discovered a few that I have particularly enjoyed that I wanted to share with ya’all.

The first one is Body Pump. This class will kick your behind into shape. No matter how many times I go to this class, it always ends up beating me up! It focuses on building muscle strength, endurance, and flexibility by working 8 core muscle groups; from back to chest, shoulders to pecs, thighs to glutes, you name it, it will be sore by the end of the workout. Usually these classes are an hour long, so right when you feel like giving up, they will be over (thankfully). Your muscles will feel sore for a week afterward, but it is WORTH IT! Give it a try. You can check out what it’s all about on their official website.

The next class is called Body Combat. This class was created by the same makers of Body Pump, but it is more focused on intense cardiovascular exercises rather than solely muscular exercises. This class teaches you how to punch effectively, defend yourself, and is essentially like kickboxing. It is a fun mix of very energetic and intense cardio and some strength exercises along the way. Your arms will feel like falling off, but it is definitely worth a try. After a few weeks, you will not only feel more fit, but you will feel like you can defend yourself (if you ever need to…hopefully not). Check it out here!

The last class I would recommend for everyone to try is cycling. Now, I know all of you know what cycling is, but these group exercises held by a trained cyclist are so empowering! You can start on beginner level and add a bit of resistance as you go along, but I’m telling you, this is the class that will take your fitness to the next level. Honestly, I am NOT a biker. I have fallen off my bike on numerous occasions and don’t consider myself an advanced biker whatsoever. But these bikes are stationary (thank god), and are for all levels! Not only do you feel so good about yourself during the class, but you walk out of it feeling like a soldier. Soon, I may start to work on my cycling certification to become a spin instructor, but I need to master the art first!

I know people (me included) feel anxiety when they try new things, especially fitness classes, but trust me when I say that NO ONE has 100% mastered these classes. They are constantly evolving with new moves, new techniques, and new instructors, so you are not behind. Just put on your workout gear, and get ready to sweat! You will be amazed at what you can accomplish.

Get Moving,

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Walking Meetings

Have you ever wondered how to make meetings at work more fun? A large portion of our workday is filled with long and boring meetings, leading to decreased energy levels and lowered productivity. After reading this article entitled, “Walking Meetings: So Much More Productive Than You Think“, I was completely convinced about the benefits of holding walking meetings with colleagues. This is a simple, effective, and fun way to bring exercise into your daily routine as well as take a physical and mental break.

According to the article, walking meetings are so much more productive than we think. The first point that author Amy Chowdhry makes is that walking meetings reinforce your company’s core values, vision, and culture. Now, this seems like a strange point to make because walking seems unrelated to the company’s goals and visions, but I was very convinced by the author’s explanation.

Chowdhry states that communication with other employees in a one-on-one setting will give you the opportunity to discuss the company’s future and praise or punish team members for their values. I definitely agree with this analysis of walking meetings as a means of communication about high-level company core values, vision, and culture.

Subsequently, the article discusses how walking meetings can boost morale among employees during rough times. I have personally experienced this myself at a previous company that I interned for. When our CEO changed in the middle of the year, many employees were worried about losing their jobs and concerned about the future of the company. As I was taking a walk with my coworker, she expressed feelings of optimism and had an upbeat attitude. As the article explains, gaining insight on your coworkers’ thoughts and emotions can be contagious, boosting morale around the office.

Another great point in this article that convinced me to participate in walking meetings is the promotion of wellness in the company. As I have mentioned in my previous blog post about the importance of walking, getting outside and moving will give your body a much-needed break from the stress of work and provide numerous health benefits. Not only will it be beneficial to your physical and mental health, but it will also inspire other employees around the office to do the same. When all your coworkers are staying active and healthy, it will increase the productivity of your company, leading to a healthier and happier workplace.

The last point in this article that truly sold me on the importance of walking meetings is being able to demonstrate compassion and empathy. When you have a one-on-one meeting with a coworker, it allows you to get outside of the workspace and connect with your coworker on a human level. Walking and talking truly “forces you to slow down, listen intently, and take time to engage with employees at a very real and human level”. I completely agree with the empathetic and compassionate effect that walking meetings can have, and I would definitely encourage them!

After reading this article, I gained in-depth knowledge about how walking meetings can change the culture, morale, wellness, and employee relations in your company. I recommend reading this article as a young professional looking for advice and guidance on how to get out of the office and connect with your peers on a human level.

Now get out there and walk with your coworkers!

What a Healthy Daily Routine Looks Like

Here are some tips I thought I would share today about what a healthy daily routine looks like. I talk about what to eat as soon as you wake up, what snacks to pack with you to work, and what exercises to do once you get to your cubicle. Here are the steps for a healthy daily routine:

1. Eat oatmeal for breakfast: Oatmeal has so many health benefits. It decreases your bad cholesterol levels, helps you maintain and/or lower your weight, and keeps you full until lunchtime. I recommend getting the original flavor of Quaker oatmeal due to its low sugar levels. Original flavored oatmeal is the healthiest for you, and you can buy the Quaker brand from Vons, Ralph’s, Costco, and Safeway.

2. Drink green tea instead of coffee: I know that a lot of young professionals drink lots of coffee due to sleep deprivation and a lack of motivation, but trust me when I say that a cup of green tea in the morning is a great substitute for that coffee! According to Harvard Medical School Health Publications, green tea can reduce your risk of heart disease and even prevent cancer due to its high antioxidant concentration.

Start your morning off healthy with green tea because it has more nutrients and more health benefits than coffee. Additionally, feel free to pair your cup of green tea with an apple, as apples are effective at boosting energy levels as well due to their fructose content.

3. Pack healthy snacks with you to work: After you’ve eaten your breakfast, make sure to pack snacks to work. The main snacks I mention are almonds, string cheese, hummus and pretzels, and vegetables (carrots and baby bell peppers). To learn more about these snacks, refer to one of my previous blog posts entitled “Should You Eat the Candy or the Fruit?”

4. Do desk exercises when you get to your cubicle: Now that you’ve packed your snacks, you are ready to go to work. Make sure you know a couple of good exercises to do at your desk. I talk about two of my favorites. The first one is wooden leg, which will work your core and your legs. The next exercise is called Aladdin, which will work your whole body. This is a tough one, but make sure you do it!

Overall, if you do these four steps, you will create a healthy daily routine for yourself.  It can be challenging when you first begin, as you do need to prioritize this healthy lifestyle, such as waking up earlier to pack your snacks and putting in that extra effort to do desk exercises. Although it is a change, I promise it is worth it! You will gain energy, feel better, and perform better.

Hope these tips help you perfect your healthy daily routine!

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Fit a Workout into your Lunch Break!

According to WebMD, “Experts say that combining fitness and lunch is one of the best ways to incorporate exercise into a busy lifestyle.” Regardless of whether you only have 30 minutes for lunch or an hour for lunch, you can still fit a workout in!

Craig Valency, a personal trainer at Bally Total Fitness Club in San Diego explains how, “from CEOs to college students, working out during a lunch break is growing in popularity, and it really is a fun and easy way to get more physical activity into your life.”

Here are some tips on how to fit a workout into your lunch break:

1. Intensity is key: If you work harder during your workout, you can get more out of it than doing a low-intensity long workout. A great intensity workout is doing interval sprints. All you need is a stopwatch and some running shoes. Start off by jogging for 30 seconds, and then sprinting as hard as you can for 30 seconds. After your sprint, walk for 30 seconds, and then begin the cycle once again. You can do this outside or on the treadmill. This is a great workout, as “research has shown that even just 15 minutes of exercise can net you nearly the same effects as 60 minutes of working out, if you increase the intensity,” adds Tyne, a former conditioning coach for the San Diego Chargers.

2. Do a class at the gym: Most gyms offer noontime classes that are ideal for a lunch break. Better yet, try to see if there is a gym at work, and log some time in there. Some great classes to take during lunch are spin classes (indoor cycling), yoga classes, and weight training classes. All will help you burn calories while giving you a fun workout!

3. If all else fails, jog or walk outside: If you don’t have the budget for a gym membership or you are injured and cannot do a high-intensity workout, take a power walk or a jog outside. You can do this for 15 minutes all the way up to 60 minutes. Start off slow and build your endurance. This is a whole body workout, so you won’t be sorry!

4. Have fun with it: Don’t do something you dread. Instead, get a team of coworkers together and play volleyball or basketball in your free time, or sign up for a yoga class together at your company’s gym.

But don’t forget, “While a lunch-hour workout is great, experts say don’t forsake some face time with food in order to fit one in. Your body needs to be refueled and it’s essential you do eat, so don’t skip lunch in favor of exercise,” says personal trainer Valency.

Hope these tips help, and best of luck with your lunchtime workout!

Desk Stretches: Preventing Injury

Source: Physical Therapists from Lahey Hospital & Medical Center

Here is a great video on effective stretches to do at your desk. This video demonstrates head, neck, back, and wrist stretches. These stretches are very simple, targeting the parts of your body that are most prone to injury and discomfort during work. For example, these physical therapists show you how to do easy and effective wrist stretches to decrease your chances of getting carpal tunnel from typing all day.

I recommend doing these stretches 3 times a day, once in the morning before you begin your work, once after lunch, and once at the end of your workday. Doing these stretches will allow you to prevent injury as well as help alleviate the pain from existing or recurring injuries.

Hope this video teaches you some beneficial stretches!

How to Practice Mindfulness

As young professionals, it is crucial to keep our mental health in check. Practicing mindfulness is a perfect strategy of doing so. According to Psychology Today, “Mindfulness is a state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.”

You might ask: What are the long-term benefits of mindfulness?

According to psychologist and neuroscientist Britta Holzel, the more mindful you are, the more dominant your relaxation response becomes over time. This means you have fewer stress hormones coursing through you at any given time. Stressing activates your sympathetic nervous system, the driving force behind the body’s fight-or-flight response. Imagine always being in a state of fear, as if you are running from a bear. Being stressed makes your body think that you are in this state of danger constantly. 

With the practice of mindfulness, you will learn how to decrease your stress, and over time, suppress this fight-or-flight response when it is unnecessary.

How do I practice mindfulness? 

Start your practice. Try to set aside 10-20 minutes a day in your work schedule. I recommend doing this first thing in the morning to get a fresh perspective on the day. You can practice mindfulness anywhere, from the cubicle to the park. It is important to find a space that makes you feel comfortable and calm. Let’s begin by going over the steps.

Step 1. Breathe. UCLA’s Mindful Awareness director Diana Winston recommends to just breathe. Sit or stand in a quiet place and breathe naturally. Focus on the sensations in your stomach and chest. Keep a strong posture.

Step 2. Become Aware. Notice the sounds around you, the movement of the grass as you take your daily walk, and the strength of your body as you sit at your desk.

Step 3. Find your center. Use the focus built during this exercise in real life scenarios. If you feel anxious or stressed throughout the day, don’t push your thoughts away. Rather, acknowledge where the stress is coming from so you can make yourself better.

Step 4. Know when to stop. If you ever find yourself angry, sad, or extremely emotional, take a breath and stop. Observe what is happening inside and outside of you, then proceed with whatever you are doing. This will allow your body to relax before you go.

If you don’t have time to do all of these steps above, here are a couple that have really helped me through my internships.

1. Breathe in and breathe out. Inhale through your nose and exhale out of your mouth. When you inhale, imagine good energy coming inside of your body. As you exhale, envision the bad energy leaving your body. This imagery will help you focus on the present moment and allow you to get rid of any stress about the future.

2. Chill out. People who practice a state of relaxation and mindfulness everyday can actually change the structure of their brains, strengthening the areas that control emotions and stress responses, according to Ph.D. psychologist Britta Holzel, a neuroscience researcher at Charite Hospital in Germany. Practicing mindfulness will allow you to focus all of your attention on the present moment, making you calm, relaxed, and ready to face obstacles that come your way.

Hope these steps help you feel more relaxed throughout your workday!

The Importance of Walking and Breathing

When you are sitting at your desk all day, it is easy to forget the importance of movement. As you all know, being a young professional in the corporate world is tough – you have little to no time to take a break, you are swamped with work, and you are trying to build up your reputation. A fast and simple way to incorporate a healthy break is walking and getting some fresh air!

According to Harvard Medical School’s Health Publications, “Walking is a man’s best medicine”. The Health Publication explains, “Whether you walk in a business suit or a sweat suit, on city streets or country roads, it’s still the same left, right, left for health. In fact, it’s not a question of either/or, since every walk you take is a step toward good health”.

Walking is a simple way to burn some calories at work and take a much-needed break from your cubicle. Keeping your body moving during the day will increase your blood circulation, improve your energy levels, and boost your mood. According to the Mayo Clinic, when you put one foot in front of the other, you improve blood flow to your legs, which will help prevent blood clots that are common in people that live sedentary lifestyles. Also, taking a walk will improve your energy levels while burning off some major calories! Lastly, the endorphins from the exercise will boost your mood for the rest of the day. Here are some tips from the Mayo Clinic on how to improve your walking techniques:

• Your head is up. You’re looking forward, not at the ground.
• Your neck, shoulders and back are relaxed, not stiffly upright.
• You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
• Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
• You’re walking smoothly, rolling your foot from heel to toe.

My advice on how to incorporate walking at work:

1. Have walking meetings, especially if you are meeting one-on-one with an employee. It will give you both some fresh air and some time away from the stuffy office.

2. Take a 20-minute walk after your lunch break. It will help maintain energy levels and boost endorphins, putting you in a better mood! Go outside and walk around your company’s campus or at a nearby park.

3. Take walking breaks between work. If you have been sitting for more than an hour, walk around the office for 10 minutes.

4. Park your car further away from work to walk to the office.

5. Take the stairs when you go to another floor or need to use the restroom.

Visit the Mayo Clinic website for more information on the benefits of walking.

Each stride counts, so go outside and get started!

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