22
May 2013

5 Ways to Manage Work Stress

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5 Ways to Manage Work Stress

I just returned from a weekend conference all about stress in the workplace. Listening to the array of international attendees and presenters I realize that we are not alone in this issue. However, stress is a serious concern.

Personally, I call stress the “root of all evil”, since it often leads to poor coping behaviors like smoking or excessive drinking, poor diet and lack of exercise. Let’s face it, after a rough day, people don’t crave salads.

While this particular conference was looking at what employers can and should do for their employees, not every workplace effectively addresses stress. If you don’t have a workplace program, you are left to figure it out on your own. Here are some of the most basic tips I can give.

 

  1. Set Boundaries – In a time of downsizing it can seem like everyone is expected to do the work of two or three people. Of course, you can’t “pass” on all of the projects your boss has for you, but you can be clear about your available time, energy and expectations of quality. Being able to effectively communicate how additional projects justifiably means that others might have to be delayed or less than complete is essential to preventing burnout. Additionally, being smart in eliminating unnecessary tasks or streamlining tasks is important. For instance, don’t check your email every 30 minutes and PLEASE turn off the new message notifications! At the same time, if you agree to check emails on your personal time, know that you create an expectation that you can be reached at all hours. You can only do what one person can do and you have to be clear on where your boundaries lie. Taking on more than you can handle only means quality of the work and your health will suffer.
  2. Single-Task – We’ve all been told that effective time management is just about learning how to do more within the time we have. Therefore, we all jumped on the multi-tasking bandwagon and found ourselves clearing out emails while on conference calls, working through lunch, and working on projects while on the phone with a client. Sometimes it is important to focus on one thing at a time. To be in tune with the person you are talking to, whether that is over email, the phone or in person you have to remove all distractions. Focusing means you will often finish a task faster and with better quality. It certainly means less frayed nerves too.
  3. Maintain a Good Attitude/Focus on the Positive – Much of stress is about perception. If you perceive that you work in a hostile environment and everyone is out to get you, you’ll leave stressed each day. If you feel that you are in a secure environment that rewards risk-taking and recognizes a job well done, you will likely feel challenged by tasks. While these workplace cultures can be very real, our minds can look for “facts” that prove our theory. Try to look for the good. Better yet, be the example of good. I have seen employees from all types of industries have an impact on making their work fun. Attitudes are contagious – both positive and negative. Be the positive force.
  4. Support a Culture of Health –Building off of that concept of being a positive force, it is your responsibility to help support a culture of health. This means being the one who congratulates others’ work, not being jealous and stirring up the rumor mill. You and your coworkers are in this together. I realize it can seem like a dog-eat-dog world at times, but look to build a network of supportive coworkers. I promise this good workplace karma will come back to benefit you.
  5. Reflect on Successes – It may be no surprise that those who feel like they are more employable are able to find jobs faster after a layoff than those who don’t have the same confidence – regardless of skill. When we remind ourselves of our accomplishments and the challenges we have overcome, it helps us build upon that success to achieve more. You are also more likely to set and stick to those boundaries I mentioned before (see #1).

Whether your workplace offers stress management and wellness programming or not, you have the power to choose to be healthy. Just like Eleanor Roosevelt said “no one can make you feel inferior without your consent”, I believe no one can make you feel stressed without your consent. Learn to reduce and manage your own work stress for health and longevity.

 

photo credit: mark sebastian via photopin cc

Categories: Get it Together Tags: , , , , , , , , , , , , , , , , ,
17
May 2013

Exercise: The “Wonder Drug” for Cancer Care

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Exercise as the Wonder Drug for Cancer

 

If you are one of the 12.5 million people who are living with cancer or have had a cancer diagnosis, you can appreciate the quest to try anything that promotes health. Remember that “wellness” isn’t a state of being disease-free, but rather maximizing your health wherever you are in life. That is why I’m happy to share today’s guest post from Melanie Bowen.

Melanie is currently a Master’s student with a passion that stems from her grandmother’s cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness through her blog for the Mesothelioma Cancer Alliance.  I hope that sharing this post gives all of you a piece of wellness as you fight to maintain your health. 

 

According to a report from Macmillan Cancer Support, a British health care charity, exercise is a “wonder drug” for cancer care. Cancer patients can reduce fatigue, other treatment side effects and even cancer recurrence risks by exercising on a regular basis. However, at least 2.5 hours of exercise is needed each week to produce these benefits.

This recommendation is based on exercise guidelines created by the American College of Sports Medicine (ACSM), which recently released a ninth edition of the guidelines. While moderately intense exercise offers the most benefits, even light activities can help cancer patients cope with cancer symptoms and treatment side effects.

Most of the studies on exercise and cancer focused on people with breast, colon and prostate cancers. However, even those with advanced cancers like mesothelioma can reap the benefits of physical activity. The key is to follow an exercise plan that takes into account the various stages of cancer treatment and recovery.

Patients should follow the recommendations of their doctors, physical therapists or fitness trainers. Certain activities are more appropriate than others during certain stages of cancer. Here are three popular exercise recommendations for people who are going through cancer therapy or recovery.

 

Light Stretches

People with advanced cancers, or those who are struggling with aggressive treatments, are great candidates for light exercises. Light stretches are helpful for anyone who needs to take it easy. Stretching does not require any special equipment, and it can be done almost anywhere.

Gentle stretching exercise improves flexibility, increases vitality, reduces fatigue, and improves sleep. It also reduces depression and promotes a feeling of calmness. Cancer patients who cannot handle strenuous exercise can still improve their fitness with stretching.

 

Gentle Yoga

Yoga is a good moderate activity for cancer patients. While it may be too much for patients going through aggressive therapy, it is often ideal for those who are recovering after treatment. People who practice it will develop a light sweat after a few minutes of exercise, but gentle yoga will not tax breathing. In fact, it will improve it. The MD Anderson Cancer Center is one of many cancer treatment centers that offer yoga classes for their patients. Yoga is particularly helpful for relieving cancer-related stress. It also decreases fatigue, improves physical function and encourages better sleep.

 

Aerobic Activity

Aerobics are advanced exercises for people in cancer recovery. It is the most beneficial type of activity for cancer patients who can handle it. Aerobics are any exercise that gets the heart pumping and the blood flowing. It is an excellent treatment for cancer-related fatigue.

Aerobic exercise requires constant movement. It is an effective solution for the fatigue and muscle wasting of bed rest and inactivity. Aerobic activity strengthens the heart, lungs, muscles, bones and even brain function. It is an excellent way for cancer patients to regain their strength and fitness.

 

According to MacMillan Cancer Support, exercise should not be an afterthought of cancer care. For most patients, it can be an effective complement to conventional cancer treatment. As long as patients exercise according to doctor recommendations, they should have no problems with this natural “wonder drug.”

 

 
photo credit: Stewart Black via photopin cc

Categories: Feasibly Fit Tags: , , , , , , , , , , , , , , ,
14
May 2013

Using Kettlebells to Kick Up Your Fitness Routine

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Using Kettlebells to Kick Up Your Workout

 

If you haven’t jumped on the kettlebell bandwagon, you might wonder what to do with these torturous-looking devices in the corner of the gym. Most people have seen the classic kettlebell swing but beyond that you may be confused on how to use them for an entire workout. Even more, you might have wondered if this one device can provide a full-body workout on its own.

I’m here to tell you that kettles might be just what you are looking for.

Several studies have shown that kettlebell workouts not only increase your heart rate, but also build strength. Since there are a variety of exercises that can work out different muscle groups, you can absolutely get a good workout with kettlebells.  In fact, some studies show that you can burn as many calories as if you were jogging. Not bad!

The key to using these cannonball-like weights is to practice good form (have you heard me say this before?). Using kettlebells can feel very different from using other weights. Since you use a swinging motion, it can take some practice to make sure that you stay in control of the weight. You may want to start off with a trainer or instructor who can show you the proper form.

Here are some great examples of how to use kettlebells.

I like this Youtube video, especially for beginners because it gives great instruction specifically about form and includes a warm-up and cool-down. However, there is no music and it repeats the same exercises with ads in between rounds. Intended to be a 30-minute workout, I think it is best to practice the moves and jot them down to repeat on your own.  Here is another great kettlebell workout video. Although I don’t care for the guy narrating, I think the girl is a real bad ass.

If you are looking for posters/printables, here are some more resources for you.

4 Sample Kettlebell Moves

Printable Page of Kettlebell Exercises

22 Kettlebell Exercises (although not all pictured)

 

Whether you decide to try one of these workouts or not, I think it is always a good idea to mix up your workout routine. It keeps your muscles “confused” – which just means they have to keep working hard and building strength. It also keeps your workouts interesting, which makes exercise more like play and less like work. I personally hate redundant exercise, so I like to mix in a few kettlebell exercises into my Work-it Circuit plan.

How do you use kettlebells in your workout? Comment below to let me know!

Categories: Feasibly Fit Tags: , , , , , , , , , , , , , , , , , , , , , , ,
08
May 2013

Perfect Gift Ideas for Mom

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Mother's Day

How do you adequately thank the woman who birthed you, sacrificed for you, passed along wisdom and grace and taught you how to give YOUR misbehaving children the “eye” as only moms can do? Certainly not with a scented candle!

A recent poll showed that moms would rather have a gift card over the traditional flowers for Mothers’ Day. Duh! What most moms REALLY want is a break from being a mom. Of course we love our children and we really do feel blessed to have them, yet sometimes you just need a little downtime.

Ideally, if we really love and support our moms, we want to give gifts that will enhance their lives or help them live better. I think quality Mother’s Day gifts fall into 4 main categories – promoting relaxation, physical health, better sleep and connection with others.


Mother's Day Gift Ideas

Of course, you need to be careful not to give mom a gift that might be misinterpreted as a commentary for improvement. No one needs a guilt trip on Mother’s Day. If you have a mom that loves adventure, is a foodie at heart or has an interest in improving her physical health, you are probably safe to give without confused intensions. Basically, you should give with YOUR mom in mind.

Every mom on Mother’s Day wants to feel loved, beautiful and appreciated. Don’t think in terms of “what can I buy her”, but think in terms of how can I show her how much she is loved, how beautiful she is, and how much we appreciate all of the little things she does every day for us. That’s the best way to celebrate your mom.

Categories: Get it Together Tags: , , , , , , , , , , , , ,
02
May 2013

Sensibly Celebrating Cinco

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Sensibly Celebrating Cinco de Mayo

This Mexican holiday which literally means “5th of May” is a celebration of Mexico’s freedom over France. The holiday manifests itself in the US in the way that so many themed celebrations do – through food. We celebrate the day by eating a bowl full of chips and salsa, maybe complimented with a refried bean burrito and side of rice all washed down with a sugar-laden margarita…Sounds like the makings of a pretty rough 6th of May!

I’m not suggesting that you give up on the celebration of our southerly neighbor’s freedom. Rather, I have some suggestions for a menu that will allow you to join in the celebration without regretting it later.

Mexican cooking, like many other culturally-influenced menus, consist of the good and the not-so-good. Here is a quick glance at what to eat and what to avoid.

The Good and Bad of Mexican Foods

When it comes to Cinco De Mayo celebrations, play up the healthiest forms of delicious Mexican cuisine!

Here is the menu that I recommend.

1. Fish Taco Bar – Everyone loves a “bar” at a party because it lends itself to personal choice. Your guests have the option to build their fish tacos just the way they like them. Start with some beautifully seasoned white fish. Cod or tilapia can be inexpensive options to feed a crowd. You can have grilled shrimp available too. Most fish tacos come with shredded cabbage. The cabbage provides great crunch and texture, but I like mine softened slightly. Since many fish tacos also come with a sauce, I like to mix the sauce and shredded cabbage ahead of time and put in the refrigerator to marinate and soften a bit. This also helps decrease the amount of work you have just before guests arrive. I like a sauce that is a combination of good-for-you avocado and Greek yogurt, instead of sour cream. Don’t knock it until you’ve tried it. It passed the husband test in my house! Just be sure you have plain, not vanilla, flavored yogurt. Have fresh cilantro, tomatoes or pico de gallo, onion, and limes wedges available at the bar too. Don’t forget that fish tacos are just as yummy on whole wheat tortillas…I’m just saying!

2. Tex-Mex Rolls – Now, the purists might think I’m crazy with this one but it has become a family favorite in my house. Instead of a  filling wrapped in a tortilla, I use an egg roll wrapper. I know, it’s not authentic, but egg roll wrappers are less than 60 calories each and when lightly sprayed with oil and baked, they have a deliciously crispy exterior without having to pull out the fryer. For the filling, I use taco-seasoned shredded chicken (I prefer Wildtree Taco Seasoning – all organic and no high fructose corn syrup!), tomatoes, red bell peppers and onion, black beans, a touch of light shredded cheese, corn and cilantro. You can get the full recipe or play with your own combination. The rolls are a great size for parties. I serve with plain Greek yogurt (again, you have to give it a try) in case someone wants to dip, but they are delicious as is.

3. Guacamole and Pico de Gallo – What would Cinco de Mayo be without something to sink a tortilla chip in? Going with the healthiest of options, I like to have a bowl of guac and pico available. You can go with the standard bag of tortilla chips, or you can make your own. I’m not talking about making your own tortillas from scratch, although there is a good recipe for that on 100 Days of Real Food. I’ talking about toasting tortilla triangles in the oven to create your own chip. You can season with cumin or smoked paprika for a different twist and avoid all of the salt in regular chips. I’m always looking for a way to get in more veggies, so I also recommend having mini bell pepper scoopers (half of a mini pepper) and carrot chips available for dipping options too.

4. Light Margarita or Sangria Sparkler –  Here is where you can save big time on your Cinco calories! A regular frozen margarita at a restaurant can run 700-800 calories each! Opting for a lighter option, you can often stay under 200 calories for an equally festive beverage. My light margaritas are 3 oz. tequila, 2 oz. lime juice, 1 oz. orange liqueur (like triple sec or Cointreau). The secret is in the 2 oz. of “simple syrup” I add. Instead of making a simple syrup using sugar and water, I use Splenda and water. Depending on how sweet you like your drinks, I recommend 2 tablespoons of Splenda per 1/2 cup of water. If you don’t like artificial sweeteners, you could use a honey or agave nectar, but those will have calories and the Splenda syrup will not…after all we are drinking an alcoholic beverage. This isn’t a health food. Whatever you do, just say no to the rimmers! Garnish with a lime to save yourself the extra sugar and sodium that comes with a rimmed glass. You can also lighten up a traditional Sangria (albeit more Spanish than Mexican) by adding orange-flavored sparkling water. The point is to take it easy on the beverages entirely.

You can always add a Fiesta Bean Salad or Vegetable Quesadillas to the menu, but I think this is plenty to get everyone in the spirit without weighing them down.

No Cinco De Mayo celebration would be complete without a festive atmosphere. If you are looking to decorate for you Cinco Soriee, colorful is the name of the game. Whether you simply use colorful tissue paper to make a banner, colorful ribbon hanging at an entrance way, brightly-colored paper lanterns, or colorful (and mis-matched is perfect) dishes and fabrics lining a table, the more color the better!

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Mexican celebrations are also known for music, dancing and games. Don’t be afraid to get people moving. Have toy-filled pinatas for kids (note toys instead of candy) and games for adults too.

In the spirit of freedom, we should be celebrating good food, good friends, the ability to move and enjoy ourselves rather than loading up on a menu that will limit our freedom to be healthy.

Cheers to a happy and healthy Cinco De Mayo!

 

Categories: Play with Your Food, Simply Entertaining Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
29
Apr 2013

3 Steps to Make Sure You Never Lose a Photo Again

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How to Organize Your Photos

Not long ago I heard two heart-wrenching stories about two different women losing their smartphones. For both ladies, the loss was most difficult when they recalled the photos that were stored on the phone. One lady was literally sickened over losing photos from her “vacation last summer” and the other was devastated over losing the last photos she had of her recently deceased mother.

Both stories are tragic, but we can probably all admit to having precious photos that exist on only one medium. When that device is as mobile as our phones, we are at greater risk of losing them entirely.

Less heartbreaking than physically losing photos is the more probable inability to find pictures because of a lack of organization. For my piece of mind, I have a system that works for me. I’ll admit that I am a recovering scrapbooker with many printed photos waiting to make their way into beautifully-crafted albums with adorable stickers and clever catch phrases. Yet, when it comes from trying to find my digital photos, I believe I have a few strategies that will help you to find what you need when you need it. The 3 key steps to my system are something that you have to practice until it becomes habit, but following these steps will assure you that you’ll never lose a photo again.

1. Upload Frequently – Whether you take photos with a classic digital camera, a DSLR camera, your iPhone, iPad or all of the above, there needs to be a schedule for uploading photos. Even if your photos are automatically on a cloud or server, I would suggest you think of this in terms of your backup plan too – keep on reading.

2. Categorize Photos – Just like a paper filing system needs to make sense to you, so does you digital storage system. For me, when it comes to photos, I find it easiest to think chronologically. Since I upload photos monthly, this pairs well with my “filing” system. I have folders for each year and within those, one for each month. If I have a particular occasion with many photos, like a family reunion or a special vacation, I make subfolders within the month with the title of the occasion. Categorizing photos in this way helps me to find photos I’m looking for without having to rename each photo. If you prefer to go to that level of organization, go for it! For me, I look for the minimum level of organization (read as: the minimum amount of time required to maintain a system) that works for me. Photos I take for work (ahem, this blog) I organize in a different system apart from my personal photos.

3. Backup – I know we are living in the world of clouds and that seems pretty secure, but I always have this inner angst that IF anything were to ever happen to my kids’ baby pictures I would be heartbroken. So, I go an extra step of assuring that I have photos in more than one place. Once a year, I upload all my photos to an online service (I prefer Shutterfly because I like  being able to make the photobooks for gifts and I can share photos easily with family members) and I upload to flash drives that physically go in a fire-proof box or safety deposit box at my bank. Sounds extreme, I know but that’s how important my personal photos are to me. You may decide that one backup method is fine. For me, I can free up my computer’s memory and give myself piece of mind this way.

So that’s it, an easy 1-2-3 for making sure you protect and can find all of your precious photos. Upload monthly, categorize sensibly, and back up annually. I can’t wait to hear if this works for you!

Categories: Get it Together Tags: , , , , , , , , , , , , , ,
26
Apr 2013

How to Organize Your Recipes

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How to Organize Your Recipes

Americans eat out on average 3 to 4 times each week. If that seems high to you, consider every breakfast you pick up on the way to work, each time you meet a friend or colleague for lunch, and every time you are too exhausted to cook and opt for delivery or take-out.

Let’s be honest, we eat out so often because it seems easier than trying to figure out what to cook, get the ingredients, actually make the meal and then clean all of the dishes. I hear ya! At the same time, we know that the foods we grab on the go are not giving us the energy, health, and longevity that we desire.

One of the keys to restoring our health is to get America cooking again. While some say that cooking is a lost art, I don’t think we have to rely on the techniques our grandmothers used. Cooking was almost an all-day affair. We simply don’t have time for that! Yet there are ways to make simple, delicious, and dare I say, healthy meals in a hurry.

The first part of being a successful cook (notice I didn’t say chef) is in being prepared. I’ve talked about the importance of spending a few minutes each week in planning, including planning for your meals before you make your weekly grocery store run (I find a weekly grocery shopping trip is the best balance of saving time and having fresh foods available). When you are deciding what you are going to eat each week, it helps to have a few go-to recipes.

Being organized with your recipes can be a feat all on its own. Personally, I have one system for my physical recipes and one for my virtual ones.

Organizing Recipes in Cookbooks

My physical system consists of cookbooks and binders. I love the look of cookbooks in a kitchen, but there are many kitchens in which they are merely decoration. When I get a new cookbook, I like flipping through the pages and marking the recipes that interest me with post-it notes. Then, when I try a recipe, I will make a note on the post-it about any substitutions or changes that I would make, or if it is perfect as is. If the recipe isn’t something I would make again, the post-it note is removed from the page. That way, I can go directly to the recipes that I like or that I still want to try.

Organizing Recipes in Binders

I use recipe binders for all of those recipes that I get from magazines or ones I used to print before I found my online system (I know, not very eco-friendly, but I’m changing my ways). I slip pages into page protectors because the kitchen can be a messy place and categorize them using different binders and tabs.

Sample Recipe in Binder

I have a separate folder for “to try” recipes. That way, only the ones I like make it to a binder. Now I will admit that my binders need weeding out from time to time, just like clothes in your closet. I might have liked a particular recipe years ago and now don’t care for it as much.

As for my virtual system, I have fallen in love with Ziplist. This is an app and online tool that helps you to collect recipes that you come across from all sorts of online sources. There is a clipper function that you can install on your browser, so no matter where you find the recipe, you can add it to your box. The nice thing is that you can select the recipe and have the ingredients automatically added to a grocery list. You can decide to remove certain ingredients from your grocery list, like that cinnamon you already have in your cupboard. You can also add items like milk or eggs, not included on the ingredient list but staples you might need on your next grocery trip. When you get to the grocery, you can use the app to access your list – on your phone and ready to go.

Getting back in the kichen requires just a little bit of prep and know-how to be a success. Yet, the simple act of cooking means a world of difference in how we eat, not to mention the money you can save. Spend the time to get your recipes in order and you’ll be amazed at how good a low-stress meal can taste!

 
initial photo credit: Phil Roeder via photopin cc

Categories: Get it Together, Play with Your Food Tags: , , , , , , , , , , , , , ,
21
Apr 2013

Living Green = Living Healthy

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Easy Eco-Living for a Healthier You

Today is the 43rd anniversary of Earth Day – a day in which people stop to appreciate the planet we live on. Aside from the political banter about global warming, animal rights, or other environmental hot topics, this is a day on which we should practice being kind to Mother Nature.

You don’t have to give up your deodorant or cook all of your food in a solar oven to go green. I believe that we are meant to leave this Earth better than when we found it. That means making a contribution to other through worthwhile work, helping others as we are able, and raising the next generation to be honorable and wise. Basically, we are meant to give more than we take from this Earth.

When it comes to how we live, I try to think of my lifestyle in terms of whether I am giving more or taking more…rather than calculating my carbon footprint. The beauty of this (and the wisdom of Mother Nature) is that if we follow this kind of life, we are often much healthier for doing so.

If I think about trying to buy more locally-grown fruits and vegetables and less meat that is transported and costly in terms of energy used in “production”, than I am doing less taking. If I teach my children how to grow foods by planting a garden or if I show them how to fish or bake or create items, then I am giving. If I use my energy to walk or bike to a destination, rather than turning on my car, I am using my energy over energy that has to be harnessed from the Earth – when face it, we are burdened with too much energy (ahem, stored fat and excess calories are energy).

You see, it isn’t that cars are bad or meat is bad or hairspray is bad or a disposable cup is bad. It is that a lifetime of constantly using and taking leaves the Earth deficient. When I find myself giving to everyone else, worrying about everyone else’s needs, working feverishly to make everyone else happy and agreeing to everyone’s requests of my time, I get stressed out, run down, and quite often sick. Mother Nature is no different. Just as we need to restore our energy to be able to give, so does the Earth.

So while the phrase may be trite, go plant a tree…or do something to give back to the Earth today. We ALL benefit from the tiniest of acts every day.

 
photo credit: JIGGS IMAGES via photopin cc

Categories: Play with Your Food Tags: , , , , , , , , , , , , , , ,
19
Apr 2013

Taming Digital Clutter

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How to Organize Digital Clutter

I will be the first to admit that getting a handle on all of the digital “stuff” that enters my life is quite a challenge. It used to be that just organizing word documents or excel spreadsheets was enough. Now, I find that my digital world includes a borderline paparazzi-amount of photos, vast text messages, apps, links, RSS feeds, music files, videos, links to videos or other bookmarked sites, and countless emails ranging from friendly hellos to urgent notices, all peppered with coupon deals that expire in 2 days! It’s enough to make anyone stressed out.

The trouble with organizing our digital worlds is that they are virtual. It is very different from trying to organize clothes and shoes in a cramped closet. When you can’t find your shoes, you know it is time to get organized. With digital storage there seems to be an endless amount of space and with the creation of cloud storage, it seems less tangible – no worries, everything is stored up there!
Having more digital space doesn’t mean that we should save everything. When we have trouble finding what we need, it is time to get organized. Just think of it as a large purse. For me, the bigger the purse, the more junk I manage to carry around each day and the harder it is for me to find my keys.
Being organized in our digital “spaces” is just as important to our sanity as being organized in our physical spaces. Disorganization of any kind leads to lost time, greater expense, worry, frustration, and embarrassment. By following the same basic principles of organizing your physical space, you can learn how to tame the digital clutter in your life, too.
When you begin the process of decluttering, think SPA!

  1. Sort – Sorting seems much easier when you are physically piling like items together within a room. Think of this process much like creating a paper filing system. Start by “piling” like items together, in categories that make sense to you. The filing system should exist on your computer, shared drive, and within your email too. If you use one computer for work and personal use, or if you have multiple users on one device, you’ll want to make clear separations within your system. If you’ve ever watched an episode of Hoarders, you know this step can be the most difficult and time consuming. Block a serious chunk of time and stay focused. If you don’t have a day or weekend to spare, start by just tackling your email inbox or the desktop on your laptop. Professional Organizers say that it is best to start with the area that is giving you the most angst. Can’t find precious photos? Bingo! You found your starting point.
  2. Process – Once you have “piles” of like items in categories (I find it easier to write down the categories I’m considering along the way), you need to go through each pile to clean out the junk. This is a great time to delete those photos of someone caught blinking or those old emails you no longer need. Remember, don’t just file everything. If you had a physical filing cabinet it would be stuffed. Just because you have the space, doesn’t mean you should fill it. Having some breathing room allows for new (and better) things to come into your life. In your processing, ask yourself if the item requires any follow-up action and put it on a to-do list or calendar. Just make a list, don’t get distracted by following through with any action now unless it is urgent.
  3. Assign a Home – As you go through the steps of sorting and processing, you will naturally begin to determine a proper place to store remaining items. Of course you can create folders on your computer, in cloud storage, or in your email. One tool that I really like is Evernote. Evernote is an online way to store and sort digital information into notebooks. Similar to a folder, a notebook can hold individual notes which can include text that you enter, links to websites, photos and audio recordings. The nice thing about Evernote is that I can access my notebooks online or from my iPhone. You can even decide to share notes or notebooks with others. I have found it useful for projects that I might be working on. For instance, I could create a notebook called “Posts in Progress” and have several notes for the various posts that I am working on at any given time. If I come across a website or a news article online that serves as inspiration or would be a great reference, I can use the Evernote webclipper function that I installed on my browser to capture that site. If I am away from my computer or if I receive an email with information that I want to include, I can forward the email message to my Evernote email address and it becomes a new note. I have found the Evernote app comes in handy for personal projects too. Recently I was looking for a piece of furniture for a particular room. By taking pictures of my current room and fabrics in the room, I could access the information when out shopping to see if a particular item would be a good fit. I even added text to include the dimensions I was searching for. I’m sure I’m just scratching the surface for the potential, because there are many other features you can use. No matter where you decide to store your digital items, the point is to create a system that works for you.

Once you have made sense of your digital mess, you need to establish a way of preventing the all-to-often slip back into disorganization. To keep things in order, you have to Manage your System and Work your System.

  1. Manage Your System – Think of Managing your System like a bodyguard for organization. Managing your System involves limiting what comes in and regular maintenance to keep the volume from growing. For instance, I know that if my email inbox grows to “below the fold” (when you have to scroll to see what is below the initial screen shot), chances of me losing an email or more accurately losing control of my inbox is highly likely. Spending a few minutes at the end of your day weeding through any unprocessed messages will keep you focused. Better yet, limit the emails coming in by unsubscribing from those emails that you never open (you can use a service like UnrollMe.com to handle many at one time). To limit the time needed for maintenance, you can set up “rules” or parameters that allow certain messages to go directly to a determined folder (do not pass go, but do pass the inbox). For example, I have a “to read” folder set up for those worthy e-letters or links I subscribe to. I establish a time to regularly check the folder to read them when I am ready – not when they arrive in my inbox. You can also set up a separate email account for coupons or promotions. When you are ready to go shopping, check that account for the specific coupon you need. Any coupon emails more than a week old are likely expired and should be deleted. Just be careful about opening too many email accounts that you won’t check. When it comes to photos, decide on a regular schedule for uploading photos and commit to sorting and processing them before they ever make their way into their home (remember SPA?).
  2. Work Your System – No two people organize exactly the same way. Learning which tools and methods work best for you is how you Work your System. It seems like there are new tools available daily; just look at the number of apps available! If you have gone through the SPA process and are working to manage your system, but it seems difficult to keep up, you might need a new tool. Instead of storing recipes on cards, maybe you could try a Pinterest board (more about recipe organization in a future post!). Instead of writing your grocery list on a dry erase board on your pantry door, maybe you need a more mobile list or app. The point is to be willing to shake it up if things are working for you. There is no wrong way other than the one that is slowing you down! To stay on top of technology trends and treasures, my favorite digital guru is Carley Knobloch at Digitwirl. Aside from her adorable personality, Carley’s videos make daunting new technology seem downright fun.

Following the SPA process to get your digital world in order and then keeping it in order by Managing and Working your System is the best way to stay on top of the avalanche of digital information we receive daily. Taking the time to get organized digitally will improve your focus, your productivity, and most importantly your health.
Tell me about your digital world. What tools and techniques work for you?

 
photo credit: Johan Larsson via photopin cc

Categories: Get it Together Tags: , , , , , , , , , , , , , , ,
11
Apr 2013

Be Organized for the Best Fitness Plan

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Be Organized to Be Fit

This month is all about the benefit of getting organized – and fitness is no exception. One of the keys to getting physically fit is consistency. You can’t love exercise (yes, I said it) until it becomes a habit. Creating a habit means that something is a routine part of your day. A little organizing can go a long way to helping you build the fitness habit.

Lucky for you, there are 3 simple ways you can get fit by being more organized.

1.       Schedule Exercise

For exercise to be part of your routine, you have to designate time to do it. You know that when you wake up each morning, you brush your teeth, right? Maybe after your get out of the shower? It’s part of your routine. You need to establish a routine for exercise. If you wait until you have free time, it will never happen. Block out time on your schedule. Physically write it on your calendar or put in your electronic calendar. Set a timer or electronic reminder and honor the time you designate. If a competing request comes up, you only need to reply with “I have a previous appointment”. You don’t have to feel guilty or explain to people what you have scheduled. Exercise is important to maintaining memory, improving our creativity, and boosting our mood in addition to the wealth of physical benefits. So don’t feel guilty for taking care of yourself. If you don’t, you have nothing to give others. In addition to your workout, remember that it is unhealthy to sit all day, so cue yourself to go for short walks, stretch or even just stand up during the day. Set reminders until it becomes more instinctive to get up and move throughout the day.

2.    Have a Plan (and a Plan B)

You are much more likely to quiet the mental chatter and just get moving if you already know what kind of exercise you will do. I have mentioned before that I love circuit workouts for the variety and big impact with limited time. If you read about my Work-it Circuit Plan, you know how this works. Essentially, you exercise for 1-minute intervals (you can increase time or intensity as you progress) with 30-second rest breaks in between. For the Work-it Circuit Plan, I use a sequence of exercises that burns major calories while strengthening all muscle groups. Since that involves building in cardio, upper body, core and lower body exercises, I like to have plenty of examples of exercises to choose from. I have a binder of sample moves divided into each category. You can include exercises that you clip from magazines or print from Pinterest or other websites.

Save Favorite Exercises to Build a Custom Routine

 

Having your favorite exercises in one place allows you to build a custom workout that you enjoy. From this, I can build my circuits…or I can quickly go to one that I’ve previously built. Here is one that I’ve been using recently.

Sample Circuits

Of course, you can choose a simpler workout, like going for a walk too. It always helps to have more than one option or a plan B in case you original plan falls through. If your plan is to walk outside, know what you will do if it rains. If you plan on meeting a friend for an exercise class at your gym, decide on an alternative or commit to going even if friend backs out.

 3.     Have Supplies Ready

Now that you know when you are going to work out and you have a plan for what kind of exercise you will do, nothing can stand in your way, right? I once drove all the way to my gym and was in the locker room changing into my workout gear before I realized that I forgot to pack socks. Socks! Sadly, the workout didn’t happen. Making sure you have everything you need to make your workout a success could be as simple as packing running shoes (and socks!) for a walk during lunch, or it could be more involved. Here is my checklist for the perfectly packed gym bag.

The Perfectly Packed Gym Bag

Have your gym bag in your car or pack it the night before, so it is ready and there are no excuses for a successful workout!

Practice these 3 simple steps to be more organized with your fitness routine, and you’ll see that more consistent workouts mean faster results.

 

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