5 Things You Have to Do This Holiday Weekend

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It’s here... Memorial Day: the unofficial kickoff to summer! In celebration of all things summer – HEAT, dresses, salty hair, flip flops, beaches, BBQS, camping, vacations, farmer’s markets, and fireworks (just a few of my favorite things), let’s all agree to savor every second of this 3-day weekend.  Here’s the 5 things on my must-do list this weekend – what’s on yours?

1. Sleep In

The older I get, the less sleeping in on the weekend feels like a given and the more it feels like a luxury.  I plan on spending at least one morning this weekend cuddled up with my husband and kitties, listening to the sounds of my neighborhood as it wakes up, and having a super relaxing start to the day.

2. Disconnect

Lately, I’ve been making a conscious effort to put my phone down and connect with people in real life more.  This weekend, I’m really going to challenge myself by turning my phone off for a full 24-hours.

enjoy people
enjoy people

3. Get Outside

Living in a city, it can be easy to feel trapped in the “concrete jungle”, but I’m thankful to live in a city with a robust park system (seriously, did you know Philadelphia has the largest landscaped park in the US?).    I’m not sure I’ll be able to escape to the mountains this weekend, but I’ll definitely be enjoying some of the amazing outdoor spaces Philly has to offer – whether Fairmount Park or the riverfront. 

4. Try Something New

While I consider myself pretty risk-averse, I love an adventure.  I love trying new things… in a safe space.  I’m not sure what I’ll do yet, but I plan on getting out of my comfort zone and doing something I’ve never done before.

5. Cook a Delicious Meal

I’ll be honest… these days I rarely have time to cook a fancy meal.  Dinner’s are usually grilled fish and steamed vegetables, but this week I’ll be cracking open some of my favorite cookbooks and experimenting in my kitchen and on my grill.

cook at home
cook at home

No matter what you're up to, have a great time and enjoy some well-earned time off!  xo.

This Single Daily Activity Will Change Your Life

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When I hit rock bottom in my consulting career, I was miserable to be around.  All I did was bitch and complain – about inadequate management, lazy coworkers, my morning commute, crappy clients, my aching back, my messy house.  You name it, and I found a way to complain about it.Guess where all that got me?

Nowhere. 

I felt all alone.

Like there was no one in the world who could understand what I was going through.  Like I was working harder than everyone and no one appreciated ME.  Like I was the lynch pin holding it all together and that if I took a step away, the whole world would come crumbling down.

I hadn’t quite realized yet that my world was already crumbling.

There’s something really subtle here that was preventing me from “seeing the light”…

chronic stress
chronic stress

It wasn’t that no one was appreciating me.  IT WAS THAT I WASN’T APPRECIATING ANYONE ELSE.

By focusing on the lack and frustration in my life, I had blinders on when it came to seeing the good things around me.

Once I started to approach my day, my work, my coworkers, and my husband with gratitude, there was an instant shift.

I stopped feeling alone; I was a supported member of a team.  I realized that I wasn’t the only one effective at getting things done, but that in my blindness, I’d failed to utilize the strength in others.  All of a sudden the tightness in my back, which was likely caused by chronic stress, lessened – I felt looser and freer.

The practice of gratitude allowed me to see the world around me in a completely different way than I had previously been experiencing it.  And the world around me hadn’t really changed, but I had.

Now, I spend a few minutes each morning consciously being grateful for the opportunities that will be available to me in the day ahead – even when my mornings are hectic I find a way to get this done: in the shower, during my workout, in the car, as I’m making breakfast.   

I end my day sharing at least 3 things that I’m grateful for with my husband (usually, once the list starts, it expands way beyond just 3 things).  This has been a really beautiful thing for us to do together and has strengthened our relationship in unmeasurable ways.  Who can you share your gratitude with?

Now, it’s your turn. 

TAKE INSPIRED ACTION: How can you consciously practice gratitude every day?

A PR Wasn’t Good Enough

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AKA Why are we so hard on ourselves? + Lessons on Failure

On Sunday, I ran the Broad Street run, which is the country’s biggest 10 mile race and kind of a big deal in the City of Brotherly love.

broad st 2
broad st 2

It’s a wonderful race – 10 downwardly sloped miles through the heart of Philly and some diverse neighborhoods.  It was my first long distance race ever back in 2011, so it holds an extra special place in my heart.

This year was my second time running and I had big dreams of cutting close to a minute off of my per mile pace… I know that seems absurd, but my running and recovery has vastly improved since adding Crossfit, T25, and most recently P90X3 into my training routine over the past 18 months. 

My training runs were on target to meet my goal, but about 2 weeks from race day, my training fell apart.  I got distracted, I had competing priorities, it rained a lot, and running just really wasn’t that attractive to me.

Fast forward to race day.

There are about 40,000 runners who run Broad St. (not counting any rogue runners) so it’s PACKED to say the least.  I crossed the starting line probably 25 minutes after the first heat, but I was distracted and I didn’t catch the clock time.  Instead of focusing on my time, I put my phone on airplane mode and decided to focus on the race, my feet on the pavement, the cheers, the change in neighborhoods, and the excitement of the day.

When I finished, I had NO CLUE what my finish time was like.

Of course, I obsessively checked the results page every 5 minutes for it to be posted.

When it finally was, my heart sank.

I had PR’d (set a personal record for the non-runners out there), but only by 32 seconds a mile.  Even though I’d run one of my best races ever, I was disappointed to still be so far from my goal.

Writing that now, I want to smack myself. ONLY by 32 seconds a mile.  It’s absurd. 

Cutting 32 seconds off your pace is INCREDIBLE.  I should have been jumping off the rooftops, but instead I was down in the dumps.

Here’s the thing: I expect a lot from myself, not just with my running, but in every aspect of my life.  So, when I didn’t reach my goal, it was a huge blow to my ego.

I set the bar as high as freaking possible, but sometimes I don’t give myself true freedom to fail.

It really got me thinking… it’s something I see a lot with my clients (and with myself) – not just a fear, but an apprehension, about failing.  It manifests itself in all kinds of different ways – from working around the clock to meet unrealistic deadlines to never actually starting and pretty much everywhere in between.

But, the thing is, failure is a remarkable teacher.  We learn more about ourselves through failure than through any of our successes.

“Failure is the key to success; each mistake teaches us something.” –Morihei Ueshiba

This week I learned that I need to consciously practice kindness towards myself, that sometimes the experience is more valuable than hitting a goal, and that all wins (even if they aren’t the wins I want) are worthy of celebration.

What’s one lesson you’ve learned from failure?

Chia Seeds Are Blowing Up

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Literally – these little suckers expand like nobody’s business. They’ve even been featured recently in the New York Times... the true measure of whether or not a seed has ‘made it’. 

So what’s up with their explosion on the health food scene?  Here’s a crash course on why these little powerhouses are good for you (+ my favorite chia seed recipe).

1. Oodles of Fiber

These incredible ‘super seeds’ contain 11 grams of fiber per ounce (2 tablespoons) – which is 42% of your recommended daily value of fiber in a single serving.  

Bonus tip: Since fiber slows digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract, it can be a great way to start your day, especially if you’re trying to lose weight! 

2. Rich in Omegas

Omega 3 and Omega 6 fatty acids are essential and most of us are not getting enough of them.   Chia seeds give you a boost of both.

Bonus tip: Omegas can also help you clear away that nasty brain fog that sets in every afternoon.  Add 2 tablespoons of chia seeds to a glass of water to get your fill.

 3. Healthy Fats

We’ve been down this road together before, but let’s go there again.  Fats are absolutely necessary in a healthy diet.  Chia seeds pack 9 grams of fat per ounce, which can be as much 15-20% of your daily required value.

Bonus tip:  If you want to get the skinny on fats, check out What’s Fat Got To Do With It from the archives.

4. Fill’er Up

Have you ever had a chia pet?  You know how it plumps right up when you add water?  That’s all because of the chia seeds.   When mixed with water, chia forms a gel. Why do you care?  Research suggests:

When this happens in your stomach, the gel may keep you feeling fuller longer.

The gel acts as a natural detoxifier, by grabbing and flushing out toxins in your system.

Bonus tip: The chia gel also allows you to make a super healthy & yummy dessert that satisfies in under 2 minutes prep time.

Chai Chia Seed Pudding

chia seed pudding
chia seed pudding

Prep Time: 2 minutes Wait Time: 2 hours Serves: 2-4 people

1 cup cooled decaf Chai tea (brewed strong) (sub: ½ cup Vanilla Unsweetened Almond Milk for a creamier texture) ½ cup chia seeds 1.5-2 teaspoons maple syrup (to taste) 1 teaspoon vanilla extract Dash Himalayan sea salt (to taste) 1 cup of your favorite fruits and nuts (optional).  I like: -Mixed berries & pistachios -Diced pears & cashews -Mashed banana & peanuts

Mix chai, chia seeds, 1.5 teaspoons maple syrup, and vanilla and refrigerate for 1 hour.  At 1 hour mark, stir the mixture and add in any additional maple syrup (taste first).  Refrigerate an additional 1 hr+, top with sea salt, fruits and nuts & enjoy!

4 Keys to Having It All

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How often do we ask ourselves the question: can I have it all?

Our culture pushes us to work for the high-profile job, the big house, the fancy car, the happy marriage, the 2.5 kids, the golden retriever.  Those things will make us happy... won’t they?

having it all
having it all

If you cut through all the bull shit, having it all can actually be really simple... at the end of the day, it’s about a shift in PERSPECTIVE, not about what you have or don’t have.

Don’t get me wrong – shifting your perspective takes work.  It is one of the hardest things you’ll ever have to do, but the process is simple – there are just 4 keys to having it all.

1. Define what ‘having it all’ means to you. 

Success, in work and in life, looks different for each of us.  What does it look like to you?  Dedicate time to answering this question. 

What will having it all look like? 

What will having it all feel like? 

Where will you be when you have it all? 

Who will be with you? 

Get REALLY clear on your vision of having it all.  Write it out as if you already have it and reflect on it often.  

Lastly, ask yourself how your vision makes you feel?  If it doesn’t get you excited, you’re not being truthful with yourself.  If that’s the case, it’s time to go back to the drawing board.

2. Acknowledge that there will always be give and take. 

I’m pretty open about the fact that I think work life balance is bullshit – there is no such thing as balance.  Priorities are in a constant state of flux. 

It’s not all or nothing, but at any given moment in life, something will take priority.  Be OK with that.  Know that some days you’ll work late, some days you’ll need time off for family, some days you’ll be running to happy hour, and some days a romcom will be calling your name. 

3. Set aside time every day to do something you love. 

It is way too easy to get caught up in our to-do lists and in other people’s agendas.  Set aside time, even if just 5 minutes, to do something that makes you smile.  It could be as simple as savoring a delicious cup of tea or rocking out to your new favorite song.  Or it could be more involved – getting lost in a good book, going for a run, getting a massage.  Bottom line: treat yourself well each day.

make you happy
make you happy

4. And the absolute most important key to having it all: be grateful for what you have now.

Gratitude is a really amazing thing.  Gratitude breeds happiness.  Gratitude breeds faith – an expectation that good things fill your life and will continue to fill it each day. 

Practicing gratitude helps us to realize, every day, how much we really do have – you know, all those things we all normally take for granted.

And, if by practicing gratitude, you look frequently, closely, and carefully, you’ll learn you already do have it all.

Feeling Dominated by Your To-Do List? Try this.

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I just spent the last 20 minutes STARING at my to-do list. Ever do that?  Like, maybe if I stare long enough, it will just magically get done!  (seriously, if anyone knows how to do that, TELL ME!)

Unfortunately, to-do lists don’t just magically DO themselves, although mine tend to have a habit of growing exponentially all on their own.

If you’re feeling dominated by your To-Do list right now, try this super simple interval time management trick:

  1. Identify a single task or group of related tasks. 
  2. Set a timer (should be visible at all times) for 25 minutes and work on the identified task(s) until the time is up. 
  3. When the timer goes off, STOP.  No matter where you are at in the process, stop immediately at 25 minutes and take a 3-5 minute break doing something else completely.
  4. After completing 4 intervals (2 hours), take a longer break of 15-20 minutes. 
  5. Use as many intervals as necessary to complete the task at hand.  When you’re done, move on to the next task.

Here are some quick tips to master this trick:

  • Try not to get distracted.  If you suddenly remember items that need to be completed, add them to your to-do list, and continue on with the pomodoro. 
  • If an item ABSOLUTELY must be completed immediately, scrap your current interval and complete the necessary item.  Start over again with a full interval. 
  • The 25-minute interval is not divisible, meaning you can’t have a half or a quarter; when you use an interval you use the whole thing – no partials allowed.
  • If you finish an activity before the timer is up, use your extra time to review your work and your efficiency.

Whenever I’m feeling “whelmed”, I whip out my timer, set it for 25 minutes and GET SHIT DONE.  It’s just so darn easy and effective, and it can be applied to pretty much any task, no matter how big or small. 

The 25-minute interval with 3-5 minute breaks has proven to be a really effective time interval for me – its enough time to make solid progress on an activity, but the break time allows for handling distractions and re-grouping, as needed.

In the comments, share your interval time management success!

Is it OK to be lazy?

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As a culture, we’re a bunch of overachievers.  We make things happen... and we make things happen fast.  There’s lots of going, doing, being and more, more, MORE.There’s not a whole lot of lazy.

As a go-getter, being lazy is something I struggle with a lot.  Being lazy feels...well... lazy.  It feels bad.  I feel like I should ALWAYS be doing something. 

I often ask myself: Is it OK to be lazy?

Lazy can be great and healthy and goal-affirming if it’s done correctly.

When I was totally burnt out from my job in consulting, I’d spend entire weekends immobilized on my couch because I was too mentally and physically exhausted to do anything else.  This is the BAD side of lazy.  There’s no joy in that.

So, what’s the difference between good lazy and bad lazy?

Good lazy is done with intention.  It’s taking a leisurely walk.  Savoring coffee with a friend.  A well thought out movie marathon.  Spending an afternoon reading a good book.

is it okay to be lazy
is it okay to be lazy

Bad lazy is done out of helplessness and exhaustion. When your head is telling you that you need to be doing something productive, but your heart is telling you to chill the f out, that’s bad lazy.   The argument between the head and the heart actually leads to more stress.  And nobody needs that.

Bad lazy is non-stop bad reality TV benders.  It’s getting lost down the Buzzfeed rabbit hole.  It’s ordering takeout for 5 days in a row because your kitchen’s a mess and you don’t want to clean it.

So, how do we do more good and less bad lazy?

Remember, the distinction is all about INTENTION.  First, give yourself the permission to be lazy.  Then, use this handy fill-in-the-blank affirmation:

Today, I am going to fully enjoy   ________________________ because it makes me feel _________________________________  (think: at ease, joyful, relaxed, etc.). 

Declare it out loud – hearing your own voice say it will be affirming and will make it more real for you.

Are you like me – is lazy sometimes a struggle?  Share your thoughts on being lazy in the comments.