Practicing Yoga at Home? Try these Simple Neck Streches

April was Stress Awareness month, and May is Mental Health Awareness month. They're beyond connected, of course, and being in a chronically stressed state has a negative impact on our mental health.

The first step to addressing both of these is awareness- when we understand how we're feeling (mind and body) and what our stressors are, we can then take action.

One element we can become more aware of is where we hold stress in our physical bodies. For many, it's often in our jaw, neck, and upper back.

My invitation for you is to
1) take a few breaths and a moment for yourself today... where do you notice stress manifesting in your body?
2) Try this release and see how you feel!

If you’re curious about learning more of the science behind how our bodies hold onto our emotions, there is a fascinating book called The Body Keeps the Score. It’s certainly not a light read, but can help illuminate how these two things are connected and what we can do with our bodies to help move our emotions.

In the book Burnout: The Secret to Unlocking the Stress Cycle, the Nagoski sisters walk through this concept in detail as well. It’s a favorite book of mine and I adore their voices and the very simple yet evidence-based and practical strategies they share to release phsyiological stress from our bodies, freeing our minds in the process. The strategies are summarized in the link above.

They highlight movement as one of the most efficient and effective ways to do just this - so that’s my final nudge for you to explore this stretch and any other form of movement that feels good to you!

Feeling Some Burnout? Try this Breathwork as a Morning Meditation

This breathing exercise has been a favorite of mine ever since Boston yoga instructor David Magone first introduced me to it back in 2012… a casual 10 years ago 😊

There are variations for the flow and hand positions, but the gist is the same: alternating breathing out of one nostril at a time.

I have found that even when I’m teaching it, I feel calmer after only a few cycles, so I’m not surprised that there is research to support the benefits this has on our nervous systems (check out PubMed to see some).

I find when I’m teaching corporate wellness workshops to help address employee burnout, breathing exercises seem to be the most popular and can sometimes be less intimidating when people are coming to the session without an existing mindfulness practice.

Breathwork IS a form of meditation!

When people experience the physiological benefits that come with the specific breathing practice at hand, those positive feelings and impact can motivate them to come back and do more.

As with any habit, feeling that reward makes it much more likely to be something you repeat!

If you’d like to pair this with music, here’s a link to a meditation music playlist I created.

Anyone else a Nadi Shodhana fan?

Or if you’ve never done it, let me know how it feels if you try it out!

3 Benefits of Working with a Career Coach

You might think this post is going to be very biased since I’ve been a career coach for well over a decade now.

While of course I can’t remove that lens, I know what it’s like to be on the other side of the table, too!

It was through working with a career coach myself back in 2005 that I discovered this path.

I was at a crossroads. I realized I didn’t want to be a teacher – something I worked towards for almost 4 years of college already, and my go-to reply whenever anyone asked, “What do you want to be when you grow up?”.

Feeling completely overwhelmed and stuck, and then finding my way after working with this coach, was an incredibly formative experience. What I learned from being a career coaching client myself is influencing what I’m sharing here as well.

This post is aiming to answer a lot of the common questions I see when prospective clients originally reach out to me for a complimentary consultation. There is often a period of a lot of stress, nerves, or anxiety before people end up reaching out, so my goal is to provide tons of information so no matter which coach you explore working with, you have a good sense of things and feel more excited than nervous 😊

With all of that in mind, let’s get into 3 of the benefits of working with a career coach!

1) You get to talk about yourself with an un-biased person who has your best interests in mind

When you’re working with a coach, you’ll notice a difference in the way they listen to you compared to how it feels when your friends and family listen (no offense, friends and fam!).

Not only will they be fully engaged, attentive, and attuned to what you’re saying, they’ll ask lots of follow up questions to dig deeper and learn more. In addition to this open and mindful listening, a coach has no ulterior motives steering them to encourage you to make a particular decision.

In fact, most coaches won’t even tell you what decision to even make! They’ll reflect back what you’ve shared, what they have heard you articulate as your values, interests, and drivers, and help you to connect the dots you may be too close to the situation to see.

Their true goal is to help you feel empowered, informed, confident, and supported enough to make a decision that feels right to you based on what matters in your life. A coach can help you see the forest from the trees when you’ve potentially gotten caught up in the opinions of others, which are usually well-intentioned but clouded by the values of those people.

Here is how a former client of mine shared how this felt for her:

“While Aileen is amazing in so many ways, I think one of her most outstanding qualities is her ability to listen. Aileen never told me the job she thought I should want - she always made sure that my career decisions reflected my passions and aspirations.” – Megan Quill

I’ve had previous clients joke with me that they feel like I’m their therapist, which is (definitely not what career coaching is!) so flattering as it illustrates just how heard and supported clients can feel when working with a coach.

2) They hold you accountable

This may be the most valuable benefit of working with a career coach!

For some people, having an external source of accountability as they work towards a goal in their lives can make or break their progress.

You may know this about yourself already, but if you’re wondering whether or not you’re one of those people – or if you just want to learn more about the kind of structure that enables you to maintain momentum when working on something – I highly recommend taking the four tendencies quiz by Gretchen Rubin.

If you’re curious about diving into the four tendencies more, you can read this article about how understanding your tendency can help you improve your life. Gretchen has also been on countless podcasts and written many other articles in addition to her books.

Image is from https://gretchenrubin.com/podcast-episode/podcast-120-happier-four-tendencies/

I’m an “obliger,” which is the most common tendency, and Gretchen states that “Obligers meet outer expectations, but struggle to meet inner expectations. They’re motivated by external accountability; they wake up and think, “What must I do today?”

I can know that I need and want to move my body, but if I don’t sign up for a yoga or barre class, I’m much less likely to do it. I can know that I need to take time to focus on marketing my business, but not do it until I work with a marketing consultant who is checking in on my deadlines and progress.

(Yes, I’m a coach who basically loves having coaches herself!)

This is part of why we see group fitness classes, personal trainers, business coaches and more being so popular – for most areas of life there is likely a solution that involves creating external accountability for it.

When you work with a career coach, you have a dedicated person invested in your professional success who is there to give you the tools and create the structure needed for you to succeed. That accountability stops the cycle that is common for countless people - wanting to prioritize your career development but often having it fall at the bottom of your to-do list because life gets in the way.

When I work with my career coaching clients, I ask them what kind of accountability feels good for them. Questions I ask most often include:

  • Do you want to set a deadline to do these action items by and if I haven’t heard from you by then I’ll check in?

  • Would you prefer to schedule our next session, so you force yourself to have to have updates by then and see a goal on the calendar?

Every person, their style, and their life circumstances look different, so I meet each person wherever they are based on the kind of support that makes them feel good.

If you know you thrive when there is external accountability, what areas of your life have you implemented this and how has it helped you move forward?

3) They offer reliable resources and bring structure to a structureless process

Another benefit of working with a career coach is having a reliable, knowledgeable go-to source to answer all the million questions that come up throughout your job search. Questions such as:

Instead of spending hours googling the answers, and getting lots of conflicting advice, you have an expert in your back pocket. Moreso, someone who understands you, your background, and your personality so they’ll tell you the best practices but also help create some workarounds if a typical approach doesn’t align with your comfort zone.

Additionally, many people feel overwhelmed when job searching. They’re not sure where to start to create a job search strategy, what to focus on, and how to spend their energy efficiently to get the best momentum and results. They may come out of the gate strong but then if they’re hearing crickets after applying they aren’t sure what to do next.

Working with a career coach will help you create structure and efficiency in an often structureless process, so you can get results, and, get back to the rest of your life.

Now that we’ve exhaustively covered the top 3 benefits of working with a career coach, let’s delve into what it actually looks like to work with someone.

What to expect when working with a career coach

One of the most common questions I get from people is “So… what… does... it actually look like?! What do we really do if we were to work together?”

Which always makes me think of this scene from Office Space:

what do you do here in office

The answer depends on two things:

  1. you and your unique situation and

  2. the coach

In my practice, if you’re in a good groove and just want an extra pair of eyes on some application documents, a refresh on job search strategy or interviewing, and a sounding board, I typically recommend we focus on 1-1 appointments. These are done via zoom, phone, or in person as you feel necessary.

This means I’m here when you need or want to connect, cheering you on and checking in in the ways you’ve said feel good for you, but we don’t have a regular standing meeting filling your calendar.

If, on the other hand, you’re feeling rusty on all things job search, overwhelmed with how to proceed, and/or know you thrive with more support and accountability, I supplement those 1-1 sessions with “on demand coaching.”

I created five comprehensive learning modules with an arsenal of resources (videos of me teaching you what you need to know, workbooks, templates, guides) for each step in the road – figuring out your path, updating resumes and cover letters, LinkedIn, interviewing, taking care of yourself while doing this work, and more.

With instant access to this kind of coaching, you can chip away at your job search on your own time (no schedules to coordinate!) and then we end up being able to dig deeper in our 1-1 coaching time together. To make it manageable, based on where you’re at, I’ll get specific with your “homework” and point you to the resource/module to start with and then we plug away together from there.

Clients have access to this for life, and my whole ethos is that I’d rather teach you how to write an effective resume vs do it for you so you don’t need me again! Most people change jobs a good number of times in their life, so I believe it’s powerful to equip each person with the tools they need to feel supported in future job transitions as well.

The nitty gritty of what coaching looks like can be very different, so I always encourage people to shop around and ensure they find a coach that feels like the best fit for them, their personality, and their needs.

This brings me to my final point – how to find coaches, and what to do if you want to dip your toe into more self-guided work in this space before/instead of reaching out to someone.

How to find a coach + ways to explore working on this yourself

I always do a complimentary phone consultation with anyone interested in working together. I do this to not only make sure they feel like I’m the right person for them, but I also want to make sure I feel like I have the right skills, approach, and background for what kind of support they need.

If I don’t think I’m the best coach for the job, I typically refer prospective clients to my trusted colleagues and friends in the field, helping me feel confident that they’re in good hands.

I also always recommend that people explore free coaching options, especially if budgets are tight. Most people are surprised when I tell them that if they studied somewhere for an undergraduate degree, there are often a number of free resources (including coaching sessions at times!) available to them through the Career Services office. This typically is not heavily advertised, so I recommend people reach out via phone/email to the center directly to ask. Often there are 1-3 sessions for free for graduates, and/or access to internal job search resources.

Lastly, one of the most frequent recommendations I give to people exploring making a change in their professional lives is the book “Designing Your Life: How to Build a Well-Lived, Joyful Life.” This is an incredible resource filled with hands-on activities for building self-awareness and deepening your understanding of what work means to you and what might be exciting to integrate into your next opportunity.

I hope that this comprehensive post not only helps you understand some benefits of working with a career coach, but also gives you tools to find someone that is right for you to work together towards achieving your professional goals.

Here’s to feeling supported in the process of doing more of what you love, no matter what that is!

 
 

5 Signs It's Time to Look for a New Job

I’ve been career coaching since 2007 (!) and have worked with people of all ages and backgrounds. There are common themes that arise after having so many conversations with people when they’re exploring a change in their professional lives.

While of course every person and situation is different, I often see these five signs. Use them as one tool to evaluate your career satisfaction – how many are true for you?

1. You’re bored

Have you noticed that projects that used to excite you don’t anymore? Perhaps the tasks that make up most of your work lead you to dread your workday or even roll your eyes when you see the email request come in?

While these don’t mean you need to kick a job search into action, they are indicators that your innate desires to continually learn, grow, and challenge yourself are not being met. Note which types of tasks may still excite you and see if you can speak with your supervisor or colleague to get more of those in the mix.

If it’s not possible, that is information to take into consideration when assessing whether your current role and employer is still a fit or not.

2. You don’t see any room for growth

(Can present as “I don’t want my boss’s job”).

For some time in your professional life, you may be very goal oriented. For certain people this looks like wanting to work towards a particular job title or scope of responsibility. For others, it’s more nuanced, and is more about wanting to continue to be in positions where they acquire new skills and are pushed outside of their comfort zones.

If that’s you, and the role you’re in isn’t providing continued opportunities to hone existing and/or acquire new skills, that may not feel like a good fit.

Of course, before simply jumping to the next organization, it makes sense to have candid conversations with your organization about making this happen. Sometimes all it takes is an ask!

To note, for people who are at a certain point in their careers and/or lives, this may not be a dealbreaker. For some people, once they’re reached a particular point in their professional lives, they don’t want to keep climbing and moving onto the next. This is not my nice way of saying “once you’re older you stop wanting to grow” either!

It can happen at any age when you’ve found work that aligns with your values, interests, personality, skills, and fits well with your personal life. Bigger offices, more pay, and shinier titles are not what it’s all about for many people… these days more than ever.

3. You’re not using the skills you thought you’d get to use

This one is often a stand-alone reason why people end up leaving their current role.

This can happen in a few ways – perhaps it’s a startup or a new position, and what the company anticipated the role requiring didn’t end up being what was needed. Or, someone may start off with a role looking one way, and then it evolves into something different due to staffing changes or simply because that’s where the organization is headed.

It can feel very disappointing no matter the circumstances. You’ll notice a theme, though, with the tips I shared above.

Especially in a culture where growth and changes are happening in the organization at an exponential rate, this may be something management has simply overlooked vs a sign they don’t care about you. An option is to reach out to your manager and ask to get some time on their calendar to discuss the scope of your work – giving them a heads up to prime the conversation can often yield a more productive chat.

4. You often find yourself daydreaming or wondering about what’s next

…maybe even during planning meetings at your current company.

If this is happening – noticing a strong disconnect when your colleagues are looking at the future – it is a big piece of data potentially pointing to disinterest in your current professional whereabouts.

Other ways I often hear this start off…

 “I’m happy where I am but I just started scrolling through jobs on LinkedIn...”

“It’s fine where I am but… I’m starting to wonder what else is out there.”

“I’ve always known the next step in my career, but now I’m not sure what I’m going to do… I just know it’s not this.”

Let me clarify – daydreaming alone does not mean it’s time to make a change, but if you’re noticing this internal pull to do something else, something different, and this innate sense of longing or wondering “what else?” – that is information to pay attention to and explore deeper.

5. You feel burnt out or misaligned

A toxic work environment, not gelling with the company culture, not believing in the organization’s mission… these are some of the top contributors to employee burnout.

We spend over 1/3 of our lives at work, so if you’re not being treated well or feeling a sense of purpose connected to how you’re spending the majority of your time, especially now as work bleeds into home life, it takes a toll.

This comes down to personal preference, but for many people, they want to work where they feel there is alignment and where they are valued. Employee burnout can also come from that lack of using skills you want, as discussed above, so it’s important to clarify where this energy drain comes from so you can create a clear path forward.

Are any of these resonating with you?

If you’re noodling on making a change, or maybe have even been trying to make one but not getting traction, I’m here to chat over a complimentary consultation should you need some support.

Here’s to finding more flow in our work!

 
 

5 Things You Need To Do When Planning Your Corporate Wellness Programs

If you work in HR or are on the wellness committee at your organization, how do you approach planning your wellness offerings?

After partnering with a wide range of players in this space, from startups with small budgets to global companies with more resources at their fingertips, I’ve found the following best practices help employees feel seen and supported by these programs:

1) Poll your people!

It may sound obvious, but a lot of times this doesn’t happen due to time/resource constraints. Even if you can’t collate info from a huge group, ensuring the opinions are heard from a few disparate teams can make a huge difference.

Aside from more formalized polling, utilizing mindful listening during all times of the year (vs. just during the planning period) can help flesh out some recurring themes of what employees are struggling with and where they could use more support.

2) Anticipate challenging times

Of course, we can never anticipate everything. But, if there is a period with greater challenges coming (examples: an annual “busy” season, a major organizational change) and offer programs beforehand to help employees move into that time feeling more refreshed vs already fried.

Not possible? Providing wellness tools after the fact and honoring the struggle of that specific season can increase engagement. Sessions offered when employees are “in it” may have less participation.

3) Accomodate time zones and learning styles

Offer the same program multiple times to enable multiple time zones to be accommodated. This simple strategy is powerful – honoring the times that work for teams in other countries can help them feel valued.

Bonus- these tend to create smaller groups in each session, which lends itself to greater participation because the group feels more intimate.

Not a global company? Noting the needs of different learning styles in this same way can have the same impact (more breakout rooms if there are more introverts in the session, for example).

4) Take a holistic approach

Of course this all depends on your budget, but if possible, looking at well-being from a holistic and whole-person centered approach tends to help more employees feel catered to in the offerings. In the book Burnout by Amelia and Emily Nagoski, they say “wellness is a state of action” and I adore this mindset.

Since there is no single answer to a healthier mind and body, consider thinking about all of the different pillars of health and creating programs to support each – mental, physical, emotional, financial, spiritual. Some people may have their movement down and not want any step challenges or office yoga, while others may benefit from those nudges to be more physically active.

One company I’ve partnered with for 5 years now breaks each quarter into a wellness theme and then creates programming that aligns with those themes. We typically meet each January and based on those, I create workshops/events that touch on the topics they’ve deemed most pressing for their people.

5) Quality over quantity

Short can be sweet – while there is power in longer programming, attention spans have dwindled in the last few years. Consider breaking a big topic down into micro-sessions to allow for easier scheduling and digestion of information.

Seasoned planning professionals, what have I left out?

If you’re an employee participating in wellness workshops, what is something your employer does that makes you feel supported?

As always, I’m here for complimentary consultations if you’d like to discuss your employee wellness needs. Happy planning!

 
 

Simple Stress Relieving Strategies You Can Do At Home

It’s only one month into a global pandemic, and COVID-19 has already made it a challenging time for all of us in countless ways.

Here are some resources for ideas on how you can continue to support your mind, body, and spirit.

Mind:

Sitting in stillness can be challenging even in normal times, so here are ideas for more active forms of meditation:

  • Color: grab some colored pencils and an adult coloring book and get to it! Coloring mandalas in particular has been proven to help reduce anxiety levels.

  • Walk: bonus points if you have access to nature as it’s proven to reduce stress (grass patches + trees count, city dwellers!). Make it a moving meditation: pay attention to everything around you and try to use as many of your senses as possible: what you see, smell, the feel of the fresh air and the earth under each step.

  • Breathe: try alternate nostril breathing and/or box breathing in particular. They both require more concentration, which can be a wonderful way for your mind to have to keep refocusing on what you want it to.

Body:

You’ve likely seen that there are TONS of instructors local to you offering streaming classes now. If you don’t have an instructor you like, here are some more “corporate” options!

  • Peloton is offering a full 90 days of their app for free – no bike or treadmill needed. I adore Aditi’s yoga classes.

  • The Down Dog app has free barre, HIIT, and yoga as well and can also be viewed from a computer. They’re extending the free access for everyone until April and longer if you’re a student or teacher!  

  • If you want to wind down for sleep, or just for the sake your stress levels, here is my guide to simple yoga poses you can do to calm your nervous system and release tension. If you can only have capacity to do just one, pick legs up the wall without a doubt!

Soul:

For some people, this time is creating a bit more space to do a bit of big picture reflection.

  • As a reminder I always offer complimentary 30-minute phone consultations on everything from work to wellness: if you’d like a listening ear, you can reach out to schedule.

  • If you’re in the process of navigating a change in your work, I recently ran a virtual workshop with GA Boston on Negotiation and the Interview: Exploring Fit & Landing the Job. You can access the recording for free there!

The outpouring of resources out there (and here!) can be very inspiring… but also very overwhelming.

Take what works for you and leave the rest.

Sending all of my best positive and grounding energy your way.

COVID-19 has made it a challenging time for all of us in countless ways. Here are some simple stress relieving strategies you can do at home. TAKE WHAT WORKS FOR YOU AND LEAVE THE REST. Repin & get access to my free resources to support your mind, b…

How to Prevent Decision Fatigue

Whether you’re thinking of making changes in your work world or not, everyone could use a little more energy, right?

We make up to 35,000 decisions per day.

Many of us are feeling the fatigue that come with that reality.

This blog post I wrote is all about how to cut down on decisions to introduce more ease into your days and make space in your brain for the kind of thoughts you want.

I break things down into three simple options: automation, delegation, and prioritization.

Do you have other strategies to preserve your energy and prevent mental fatigue? Let me know!

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How to Spend Less Stocking a Healthy Pantry

Two things that can drain your energy?

Grocery shopping and stressing about spending money (which often go hand in hand!).

One resource that addresses both of these?

Thrive Market.

What is Thrive? It’s a “membership community that uses the power of direct buying to deliver the world’s best healthy food and natural products to our members at wholesale prices, and to sponsor free memberships for low-income American families.”

The way I describe it? Think Whole Foods meets Costco meets Amazon Prime... with a philanthropic mission. They aim to “make healthy living easy and affordable for everyone” and “when you buy a Thrive Market membership, you’re also donating one to a low-income family, teacher, veteran, or student.” You can learn more about how they give back on their site, and if you want a free 30-day trial + 25% off your first order you can sign up here*.

Prices for everything are 25-50% off retail, and while you do pay an annual membership fee of $59.95, most members make back their membership fee in savings within their first 2 orders. I’ve been a member for about 3 years now… and

I saved $3,144 last year alone (!!).

I’ve found that I’m much more efficient when I grocery shop now and dread it less. I’m essentially just buying the produce I need and then I’m outta there, Supermarket Sweep style (if you didn’t grow up watching that show I’m sorry you missed out)!

Image from Chowhound

Below is a breakdown of my typical purchases and the cost savings I see. To note, I’m comparing prices to Whole Foods because it’s the closest store to me that stocks these items.

You may notice less of a price difference compared to where you shop (for example, Wegman’s may have comparable prices, but it may be super far from you, or maybe you need to go to multiple stores when shopping to get all of the items you need).

I factor the time savings and convenience of Thrive into my evaluation of it (I used to send some orders directly to work to stock my snack drawer!), along with the perks of stocking up during sales and leveraging the free gifts they offer too.

Broths/Condiments:

  • Coconut aminos: 6.99 Whole Foods or 4.99 Thrive = $2.00 savings

  • Bragg’s Apple Cider Vinegar: 4.39 Whole Foods vs 3.19 Thrive = $1.20 savings

  • Red Boat Fish Sauce: 8.99 Whole Foods vs 7.49 Thrive = $1.50 savings

  • Fourth & Heart Grass Fed Original Ghee: 12.99 Whole Foods vs 11.99 Thrive = $1.00 savings

  • Nutiva Refined Organic Coconut Oil: 11.99 Whole Foods vs 8.99 Thrive = $3.00 savings

Baking:

  • Bob’s Red Mill Almond Flour: 11.99 Whole Foods vs 8.99 Thrive = $3.00 savings (P.S. my favorite recipe I make with this is the Detoxinista Grain Free Chocolate Chip Cookies!)

  • Bob’s Red Mill Organic Coconut Flour: 4.99 Whole Foods vs 3.99 Thrive = $1.00 savings

Staples/Snacks:

  • Epic Performance Bar, Lemon: 22.41 Whole Foods vs 19.99 Thrive = $2.42 savings

  • Artisana Cashew Butter: 16.99 Whole Foods vs 13.49 Thrive = $3.50 savings

  • Artisana Raw Tahini: 12.99 Whole Foods vs 7.99 Thrive = $5.00 savings

  • Purely Elizabeth Grain Free Granola: 6.99 Whole Foods vs 4.94 Thrive = $2.05 savings

  • Siete Chips: 4.99 Whole Foods vs 4.39 Thrive = $0.60 savings (this adds up when you eat these as much as we do! 😊)

  • Rao’s Tomato Sauce: 8.99 Whole Foods vs 8.69 Thrive = $.30 savings (I like that I don’t have to lug heavy items like this and stock up my pantry with about 4 at a time)

  • Banza Chickpea Pasta: 8.99 Whole Foods vs 8.39 Thrive = $0.60 savings

Personal Care Products / House Supplies:

  • Dr Bronner’s Lavender Castile Soap: 17.98 Whole Foods vs 12.99 Thrive = $4.99 savings (this does go on sale at WF a lot though!)

  • I also get laundry detergent, dish soap, hand soap, and pregnancy/baby products.

Lastly, back to the gifts! Each order can include a free gift, which you pick from a selection based on how much you’ve spent. They also do deals with certain companies every single week. Some free gifts I’ve gotten over the years:  paleo dressings and sauces, protein powders, and a reusable steel water bottle ($32).

As we welcome a baby girl into our family in the next few weeks, and time becomes that much more precious, I imagine that I’m going to love Thrive even more than I already do. I hope it helps make living a healthy life easier for you, too!

If you want to give it a try, click here* for a free 30-day trial membership + 25% off of your first order.

Let me know if you have any questions and happy saving!

Two things that can drain your energy?Grocery shopping and stressing about spending money (which often go hand in hand!). One resource that addresses both of these? Thrive Market. I'll tell you all about it and how you can save money and still eat h…

*this is an affiliate link: if you become a full member I’ll receive $25 from Thrive as a thank you for spreading the word.

Coffee: The Great Debate

boston corporate wellness

Did you know that Americans spend around $1,000/year on coffee? I’m not judging, as I love a fancy latte as much as the next person (Blue Bottle, anyone?!).

But this substance is one of the most hotly debated in the health world, and there are a few facts about it that are particularly important to note if you’re workin’ on your wellness. Learn more in my blog post here.

If you feel like you’re constantly stressed, have trouble falling/staying asleep, and/or feel your sleep quality is poor, I’d nudge you to ask yourself “should I rethink that drink?”

If you don’t feel like any of these describe you, or you just don’t feel like reading, it’s all good!

The last thing I’ll share is that non-organic coffee is one of the most chemically-treated crops around, so if you imbibe regularly that’s something to consider.

My favorite organic options for home brewing? Hu Kitchen and Thrive Market.  If you’ve never used Thrive before, I wrote a post all about how it can help you save time and money when stocking your house with healthy staples.

Whatever you choose to drink, cheers!

How Could Coffee Effect Your Wellness? This substance is one of the most hotly debated in the health world, and there are a few facts about it that are particularly important to note if you’re workin’ on your wellness. Learn more in my blog post her…

Non-Slimy Chia Seed Pudding

Want a nutrient dense breakfast that takes under 2 minutes to make INCLUDING batching breakfasts for the week!? Look no further. I've been making this simple recipe on repeat, and there are so many variations that it’s hard to get sick of it!

Chia seeds are a superfood high in fiber, antioxidants, protein, omega 3's (they have more than salmon gram for gram!), and calcium (higher amount gram for gram than most dairy products).

Most recipes have you soak them but I don't love their texture after they absorb liquids (hence the title, non-slimy!), so here's my version:

  • 3TB chia seeds

  • 1TB cacao

  • 1 cup non dairy milk (the creaminess of coconut milk is great in this)

  • Optional: 1 date or 1/2 TB maple syrup, or throw berries on top to sweeten

  • Optional: 1TB of organic peanut butter and a scoop of collagen to add more protein and gut perks (plus who doesn’t love peanut butter and chocolate?).

  • Simply throw everything in a blender for a minute until it's mixed and store in the fridge until you’re ready for it.

This takes such little time to make yet keeps you full for hours. It’s also easy to transport (just throw it in a mason jar or small tupperware) so you can bring it to work and know you’ll have a healthy and filling breakfast or snack easily at your fingertips that will keep your blood sugar and energy levels steady.

Let me know if you give it a try and which variations you make!

boston health coach
boston health coach
boston health coach

Designing Your Life + Giveaway!

I’m starting the week with a way to make your future workweeks more enjoyable!

Over the last 10+ years of career coaching, I've had many people come to me because they disliked the work they did but had no idea how to figure out what they'd enjoy more. This usually came with fear around making the "wrong" choice, and a lot of overwhelm.

boston career coach

I still meet people who feel this way every week, and I've found that this is the book I'm constantly recommending as a starting point. It has lots of practical exercises and prompts to help people move from feeling stuck to taking productive action.

I've had clients call this book "life changing" so I'm giving away a new copy to hopefully positively impact the life of the winner!

To enter, head over to my Instagram page and follow the simple prompts (*This giveaway is now closed*).

If you’re not interested in the giveaway but you're not feeling fulfilled by your work, here's part of the model I use with clients to help them brainstorm/assess other options. I encourage you to stop asking friends or googling "jobs in <insert your location>" when trying to make a change - start with YOU.

When you find something that aligns with your VIPS, that's when it all clicks.

boston career coach
boston career coach

To be clear, I don't think a "perfect career" exists - every job will have tasks you'd rather not do or things you don't love, even if you work for yourself. But, as cliche as it sounds, when you love what you do, work feels less like work. You’re also less likely to experience chronic stress and burnout.

How might you take some time to pause and reflect on these parts of yourself?

It may seem simple, but it can help you get a better sense of where your dissatisfaction is coming from and also have a framework to evaluate new options.

Happy exploring!

Courageous Career Choices: Episode 5

The fifth episode of the "Courageous Career Choices" monthly series is up! I'm interviewing people from all industries, both entrepreneurs and employees, who have made intentional decisions (not just major career changes) to do work that's aligned with their values. The goal is to to inspire you if you're curious about:

  • the impact that our work can have on our health 
  • what makes people move from thinking about leaving their jobs to actually taking action
  • how to manage stress and prioritize wellness when in a big transition (or simply in your everyday life!)
boston career coach

In this episode, we're speaking with Kristin Thomas, Founder of Thrive by Food. She's a certified Functional Diagnostic Nutrition Practitioner and Holistic Health Coach, and she shares many wonderful tips on how she found her way to starting this business.

Catch the replay here, and leave and comments/questions directly on the FB page!

Fight Stress With These 5 Foods

Do you want to use food to mitigate some of the impact that stress has on your health?

If you answered yes, this means that you:

  • Understand that being in a perpetual state of stress isn’t good for anything

  • Are tired of feeling exhausted and run down, and are open to taking action to feel like your best self so you can do more of what you love (and feel better when doing it!)

  • Are open-minded to using a holistic approach to make changes and figure out what works for your body and mind

I've put together a free guide, 5 Foods that Fight Stress, to show you some of the ways that stress steals from you, and some simple ways to take back your health.

Based on the info shared, you’ll…

  • Have a better understanding of where comfort food cravings come from

  • Know which delicious foods to seek out to nourish yourself and help balance your body, resulting in increased energy, less time fighting colds, and better sleep so you can wake up refreshed and ready for your day

  • Eat chocolate without judging yourself for it

  • Feel like you have more options than just sucking it up and assuming you simply have to feel this way

boston health coach

I hope you take a peek at these simple foods and start eating your way to less stress and better health soon!  

Courageous Career Choices: Episode 4

The fourth episode of the "Courageous Career Choices" monthly series is up! I'm interviewing people from all industries, both entrepreneurs and employees, who have made intentional decisions (not just major career changes) to do work that's aligned with their values. The goal is to to inspire you if you're curious about:

  • the impact that our work can have on our health 

  • what makes people move from thinking about leaving their jobs to actually taking action

  • how to manage stress and prioritize wellness when in a big transition (or simply in your everyday life!)

We're speaking with Lissa Johnson, Founder of Mosa Mack Science (https://mosamack.com/). Learn more about how she saw a need within the educational system while she was a teacher and used that to inspire the creation of her incredible business. She also gives great advice about networking and finding time to fit in wellness while working a lot!

boston career coach

Click this link to watch the replay!

How to Stress Less and Sleep More

Have you ever experienced this vicious cycle? It goes like this:

boston corporate wellness

You're stressed out, so you have trouble sleeping, but then because you're not getting enough sleep, you feel more stressed. When you get up, after hitting the snooze button a few times and only being resuscitated by a caffeinated beverage, you still feel like a shell of yourself.

You know that 3pm coffee isn't going to help your head when it hits the pillow, but it seems like the only way you're going to make it through that afternoon meeting. So the cycle continues...

Learn how to break that cycle and restore your energy.

My signature wellness workshop “Stress Less, Sleep More” focuses on stress and sleep, and the impact both have on our health and job performance. I teach participants how to take make lasting changes no matter what life looks like or how busy they are. With these simple but effective tools, they can get back to feeling like their best selves.

If you’d like this offered where you work, reach out for a complimentary consultation to learn more about how to support your own efforts to get your energy, and life, back. 

In the meantime, here is a 15-minute guided meditation to get yourself back to a calmer state - you can even use this if you have trouble falling back to sleep. Sweet dreams!

Courageous Career Choices: Episode 3

The third episode of the "Courageous Career Choices" monthly series is up! I'm interviewing people from all industries, both entrepreneurs and employees, who have made intentional decisions (not just major career changes) to do work that's aligned with their values. The goal is to to inspire you if you're curious about:

  • the impact that our work can have on our health

  • what makes people move from thinking about leaving their jobs to actually taking action

  • how to manage stress and prioritize wellness when in a big transition (or simply in your everyday life!)

This episode featured Brendan Quinn, Managing Director, Strategic Capital, Silicon Valley Bank. This was unique/special for two reasons- one: he's my husband and two: unlike the first interviews, Brendan didn't change careers or decide to make an extreme pivot... he chose to stay at the same organization for 12 years. 

If you're thinking of staying where you're working, but want to manage your stress so you can perform better and/or make more sound decisions, join me for a free virtual training "Stress Less, Sleep More" in two weeks!

Courageous Career Choices: Episode 2

The second episode of the "Courageous Career Choices" monthly series is here! I'm interviewing people from all industries, both entrepreneurs and employees, who have made intentional decisions (not just major career changes) to do work that's aligned with their values. The goal is to to inspire you if you're curious about:

  • the impact that our work can have on our health 

  • what makes people move from thinking about leaving their jobs to actually taking action

  • how to manage stress and prioritize wellness when in a big transition (or simply in your everyday life!)

This episode is with Alfredo Axtmayer, cancer survivor and career changer, now a Nurse Practitioner in Oncology at Yale New Haven Hospital. He's the epitome of someone who has shown courage in both his personal and professional life, and shares some inspirational messages we can all learn from. 

Please fast forward to 2:30 as Facebook and Zoom didn't sync and those first 2 minutes are garbage! If you have questions or comments, or want to tune in to next month's episode, head on over to the Facebook page.

Are You Making Career Choices With Courage?

The first of a new monthly series called "Courageous Career Choices" is done! I'm interviewing people from all industries, both entrepreneurs and employees, who have made intentional decisions (not just major career changes) to do work that's aligned with their values. 

The goal is to to inspire you if you're curious about:

  • the impact that our work can have on our health

  • what makes people move from thinking about leaving their jobs to actually taking action

  • how to manage stress and prioritize wellness when in a big transition (or simply in your everyday life!)

The first interview was with Jen of Wander Free Wellness. You can watch here (just skip to the 1 minute 30 second mark to ignore the tech trouble!) or head to the Facebook  page if you want to leave a comment or question. The next three months are scheduled and in the events section there so you can RSVP to receive a reminder when we're going live! I truly hope you enjoy this series.

Are You Making Career Choices With Courage? In this episode on the Courageous Career Choices podcast, I’m interviewing Jen where we’ll talk about the impact that our work can have on our health, what makes people move from thinking about leaving the…

What's Your Weakness?

In the 10 years I've spent helping people move from feeling nervous to confident before interviewing, this is often the questions that's most dreaded by my clients. 

When asked "Describe a weakness of yours?" it's important to first and foremost think about WHY the employer is asking you the question.

When asked "Describe a weakness of yours?" it's important to first and foremost think about WHY the employer is asking you the question. WHAT DO THEY ACTUALLY CARE ABOUT AND HOPE TO LEARN? Click to read on! Repin & get access to my free resources to…

What do they actually care about and hope to learn?

This video will discuss what the question within the question is here, as well as three strategies for structuring your answer. For a complete guide to answering this, along with the "Tell me about yourself" question, you can download my free guide to the two most dreaded interview questions here.

You can also grab more free interviewing tips here, and how to answer negative interview questions here. I LOVE doing mock interviews, so if you're ready to get out of your comfort zone and practice, reach out for a free consult to set yours up!
 

Today's video is going to focus on how to answer everyone's least favorite interview question, which is to “describe a weakness of yours.” We're going to go through what this question is really asking, as well as what the most effective strategies to answer it are. 

Let's begin with actually dissecting what this question is really all about. A lot of my clients get frustrated or confused about why this question even gets asked. They think it's kind of a silly one to cover in an interview. What the question is really asking is, “Are you self-aware? Do you think you're perfect? Or do you know that there are some areas where you can work on and improve the skills and qualifications that you have?”

The second part of the question within this question is employers are trying to get a sense of if you're really picturing yourself in this role or not. If you give an answer that actually is a skill that has something to do with the position, it can showcase to the employer, you're picturing yourself in the role and really thinking through where you might have the ability to succeed and hit the ground running.

Conversely, what is an area where you would need a little bit more training? Those are the actual questions within the question, and that should give you a better sense of what employers are really looking for in their responses. 

Now, let's talk about the three strategies to use when answering this question in an interview. First things first, do not answer with an example, a skill, or a piece about yourself; that's a deal-breaker. For example, if the role says you need really strong Excel skills, and you don't have them, that's definitely not something you want to emphasize proactively. Another thing you want to avoid is any character flaws. If you have a tendency to run late, this is not something you want to seek out to share with your employer.

Strategy number two we’ll cover is you will want to think through and focus on if there is part of a job description that says desirable or preferable skills. This would be a really safe space to focus your answer on highlighting your skills compared to what the employer has posted on the job description.

For example, if they're talking about proficiency in certain software, highlight your proficiency in that system. If it's something you could learn quickly, or that you perhaps have demonstrated an aptitude for by learning in different related software, you could showcase that in your answer.

This brings me to the third strategy for answering the “Tell me about a weakness or describe your biggest weakness question.” The number one thing any answer, regardless of what you're focusing on saying should include is what you're doing, have been doing or will be doing to improve upon said weakness. An employer is not just looking for self-awareness, but also the ability to grow, develop and prioritize personal or professional development. 

If public speaking is the weakness you're going to emphasize, then you can talk about how this is an area you're working to improve upon. If you've proactively sought out speaking opportunities, or even taking a Dale Carnegie or a public speaking class, those would be things you would want to emphasize in your interview. Be sure to conclude your answer by saying, “These are the things I'm doing to improve upon this and I feel confident I will continue to develop in this area.”

This concludes my biggest tips for understanding both what the weakness question is really about, as well as the strategies to use to answer this in the most realistic, thoughtful, and thorough way for the employer. 

Thanks for watching, and if you have any other questions on this topic, feel free to leave me a note in the comment section, or download my free guide to interviewing to get you as prepared as possible for this exciting time.

Health and Fitness Connector Podcast Interview

I'm so excited to share another podcast interview with you! Kelly Duggan of the Health and Fitness Connector Podcast and I spoke all about why loving your work matters and what to do if you don't. We pivoted to talking even more in depth about wellness with a specific focus on the toxins/chemicals in our personal care products. 

Here is the episode: You Are What Your SKIN Eats

Want more in depth information on this topic? My other blog post digs deep into the connection between our personal care products and our health. 

What was most surprising to you when you learned more about what's in our products? What's been the hardest thing for you to transition to a "cleaner" version?