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,

e

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!

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!

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!

e