I’m creating a wellness survey that I plan to have out mid-July.  As I wrote questions, one in particular came up that I asked on Facebook:  “How do you define a well-balanced lifestyle?”   Below is a brief summary of the responses:

• Being awake to life and enjoying each moment
• When stress and worry are held at bay
• Waking up or losing sleep due to stress is no longer an issue
• When body, mind and soul are nourished equally

Similar and different all at the same time.  And that is the beauty.  There is no one size fits all approach to wellness.  That’s why we have options.  What works for me may not work for you.

As the weekend approaches, I leave you with this food for thought:

• How do you define a well-balanced lifestyle ?
• How do you achieve it?
• What challenges do you face?
• What support do you need to achieve it?

I’d love to hear your feedback in the comments – how do you define a well-balanced lifestyle?  I hope you’ll also share your response, anonymously, in my upcoming survey.

Enjoy your weekend!

I’ve been wondering why chocolate has been my food of choice for the past month.

After flipping through the pages of Psychology Today (July/August 2009) I got my explanation.

A short article called The Long Reach of Sunshine, answers my question and provides validation for my recent craving.

You see, the sun, according to this article, effects what we do in “strange and surprising ways”.  The sun hasn’t shown much in my area for the past month.  And now, after reading this short passage, so many things make sense.  In an effort to understand mood changes associated with weather, I share the list (from the article) of “strange and surprising” ways below.

Sunshine makes us nicer. Moods are up as is generosity and a desire to help people.  According to the article, people even tip more.  I know my mood is as bright as the sun, when it’s shining.

Weather affects college applications. This one surprised me.  The article states that on a cloudy day those with higher test scores have a greater likelihood of being accepted.  On a sunny day, those with stronger social backgrounds have “their day in the sun”.   I know a sunny day motivates me to network more, while I prefer to hunker down and write when the rain is pouring down.

Sunshine influences the stock market. In the city of exchange, the stock market is three times more likely to go up!

More lottery tickets bought on cloudy days. And not to elevate mood, but instead because “weather induced bad moods deplete self-control.”  (And no, this isn’t the answer to my chocolate craving!)

Suicide goes up on a sunny day. This is the one negative aspect of a sunny day.  Depression is reinforced when seeing others playing around outside, providing the energy needed to take action.

On less sunny days, we compensate artificially. Finally, the answer to my chocolate craving. To elevate mood on a cloudy or rainy day we may turn to alcohol, coffee, tobacco or even chocolate for stimulation.

As I look out the window from where I write, my spirits are lifted naturally, because finally I see the sun.

Source: Psychology Today, July/August, 2009, pg 47, by Jay Dixit

It’s raining again.

People are frustrated.

It’s cold, dark and wet.

That’s what happens when it rains.

We can’t control the weather.

We can, however, control how we think and talk about it.

I recently heard Loretta LaRoche, Humorist and Stress Management expert, speak about humor as a coping mechanism. During her presentation she shared the following statistic – approximately 75% of conversation is based on complaints or negativity. 75%!!

This statistic upset me, though it didn’t surprise me.  Especially when it comes to weather.  These days, “What a crappy day!” seems to be the first thing out of someone’s mouth. While I too prefer the warmth of the sun, there is a certain peace and comfort that accompanies a rainy day.

So instead of complaining about it, I choose to see the bright side.  It’s there, can you see it?

“Become a possibilitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities – always see them, for they’re always there.” – Norman Vincent Peale

I wonder – if I let a string of rainy days get me down, how easily do I give in when faced with other challenges in my life?  I know, June hasn’t been very sunshine bright and it’s ok to feel bummed out.  But knowing the sun probably won’t shine again until close to end of week, try lifting your mood by creating your own brightside….here’s what I see:

A chance to slow down. When the sun is shining I always feel pressure to get out of the house.  A rainy day is instant permission to stay in bed a little longer or sip my coffee a little slower. Perhaps all this rain is a signal to simply slow down.

A chance to play. When was the last time you went splashing through puddles and got soaking wet without a care?  A rainy day is a perfect opportunity to bring some play into your life.  Get your slicker and start splashing.  You will feel like a kid again!  In fact, I’m looking forward to an afternoon run.

The grass is always greener. When the dog days of summer finally appear, which I know they will, then we’ll be complaining it’s too hot and wishing for a breeze and water drops to cool us off.  Never satisfied.  As of now, the grass is thick and green reminding me of a rain forest.  Before the grass turns brown and dry, I’ll relish in the lushness of my back yard.

A new opportunity. I’m at a point in my life where I believe any day that I put two feet on the ground is a good day. A chance to start fresh and get back to my senses, rain or shine.

An opportunity for growth. I used to be “afraid” of walking in the rain, then I learned about the proper gear I needed to stay dry and warm. Now I love getting out in the rain (no thunder for me, I have to draw the line somewhere).  The rain helps trees, flowers and grass grow.  And over the years, getting over my “fear” of walking in the rain has in many ways helped me grow.  What was I so afraid of and what did I need to overcome being stuck about it?

What do you think?  How do you see the bright side to an otherwise rainy day?

Yes, the internet is a great way to keep in touch with those you already know and it’s a great mechanism for meeting new people. However, I still believe there is no substitute for face time.  Or at a minimum, phone time.  Hearing a voice and seeing a face makes the relationship “more real”.  At least that was my experience in the two scenarios above.

As a result I’ve been spending less time online and more time offline nurturing my in person relationships.  And I must say, the benefits are many.  Below are 5 benefits I’ve realized by connecting with people in person.  Whether face to face or on the phone, put down the technology for a few and make time to connect eye-to-eye.

Stress Relief. Spending time with people you care about can help take your mind off what stresses you or provide an outlet for talking about it. Either way, personal connections are a great way to alleviate stress in your life, check in with values and identify what truly matters. Connecting with family?  Share a hug.  Research shows hugs can reduce stress, lower blood pressure and decrease risk of heart disease!

Support and Encouragement. Completing my first book, Networking for Business, would not have been successful without support from my friends, family and colleagues. They provided the kick in the pants I needed when I didn’t think I could possibly write another word and they celebrated with me when the book finally arrived from the printer.

Professional advancement. One of the most effective methods for advancing your career or developing business is networking.  Nurture connections and your network will be filled with people you know, trust and want to help you succeed.

People helping people. Connecting with others provides the opportunity to lend a helping hand. Maybe your business helps people, maybe you volunteer, or maybe you are on the other end of the phone when a friend calls in need. And when you reach out to others, chances are they’ll be there when you need them, too.

It’s fun! My life is richer because of the people I surround myself with personally and professionally. I laugh harder and live with more joy.  Smiles are contagious and sometimes an emoticon just doesn’t do.  Sharing experiences and memories with others is truly priceless.

Personal connections are a key component to a healthy, happy and successful life. And I’m not going to push the technology aside for good.  However, pushing it aside temporarily and replacing it with a walk, coffee meet up or even a phone call, has for me, helped strengthen any relationship I already have – personal or professional, online or offline.

What do you think?  Do you spend more time online or offline connecting with people?  Do you see more value in one over the other? I’d love to hear your perspective. Please share in the comments below.

Time for an attitude check.

This week I had the pleasure of interviewing Christine Lauzon, of EffectiveCareerCoaching.com about the importance of attitude. While our conversation was based upon attitude during a job search, these tips are valid across a variety of scenarios.

According to Christine, attitude during a job search is not so much about maintaining a positive attitude. It’s also about how you feel about leaving your job and searching for a job.  Are you feeling resentful?  Lost your confidence?  Burnt out?  An occasional attitude check (and adjustment when necessary!) can help you make it down this (long) road.

For starters, Christine encourages you to network, experience your emotions and write down your strengths. Want to learn more?  Listen to the complete podcast now.

Learn more about Christine:
Website: www.effectivecareercoaching.com

Blog:  Christine Lauzon’s Blog

Twitter: @Chris_Lauzon

Subscribe to the Back to Your Senses Podcast:

For those in the south shore Massachusetts area, specifically Scituate, check out a cool new yoga studio Coldbrooke Yoga. Right on Front St, this new studio offers a variety of classes, 7 days a week, morning and evening in a cheery yellow room. Classes range from power to restorative offering something for everyone.

You can take class with me on Monday mornings:

Yin Yoga – 8:30am – 9:30
Power Yoga – 10am – 11am

Yin yoga is a restorative style that stretches through connective tissue. Postures are held for a minimum of 3 minutes, plenty of blankets, blocks and other support are used. Start your day relaxed!

Power yoga is the opposite of yin. Could be called yang yoga. A flowing blend of standing and seated postures working to improve strength and flexibility of body and mind.

For full class schedule and rates check out Coldbrooke Yoga online at www.coldbrooke.com.

Send me an email if you have questions about these classes or yoga in general.

Tom is a big believer, an advocate really, for self-employment. He sees great freedom in that space and is 150% passionate about helping the self-employed achieve success. He is also 150% passionate about helping those curious about self-employed take the leap.

Tom has been self-employed for more than 35 years. So he knows a thing or two about it.

During the interview Tom shares tips for the curious including what you need to have in your life if you want self-employment success.  In addition, Tom is offering a complimentary phone coaching session, which he tells you about towards the end of the interview.  You’ll have to listen to learn more!  Take him up on it! (I might!)

On June 17, 11am EST he is also offering a complimentary teleclass: Startup Success: First Step to  Launching Your New Business.

Connect with Tom:

At his coaching website:  www.coreu.com

On his blog: www.delightfulwork.com

On Twitter @tomvolkar

Enjoy the interview!

As the birds chirp out my window and my cats run from sill to sill “chasing” them, I scan the latest edition of Harvard Business Review (HBR) and learn with delight that I do not have to give up my morning cup of coffee.  According to an article in the June edition, coffee may be “as good for your health as it is for the bottom line.”

In a time when lack of focus and task completion are a big source of stress for people, is coffee the answer?

According to the HBR article:

• Research conducted 40 or 50 years ago suggested that coffee drinkers were prone to cancer, heart disease and other illness.  What these studies didn’t account for was the fact that in those days coffee drinking often went hand in hand with cigarette smoking.  Since then, studies take note of the smokers vs non-smokers and in fact find that coffee may have an opposite affect and actually help fight against cancer.
• Coffee is close to calorie free and full of antioxidants.
• Coffee has proven safe for the heart.
• Coffee cuts the risk of premature death due to heart attack or stroke (Health Professionals Follow Up and Nurses’ Health Study)
• Coffee offers protection against Type 2 diabetes, gallstones, and Parkinson’s disease.
• Coffee creates feelings of well-being and increases energy, alertness and motivation. (controlled lab experiments)
• Coffee coffee may activate the part of the brain involved in short term memory, keeping attention on tasks at hand. (found in functional MRI scans)

Maybe there is something to that afternoon run to Starbucks during the work day. But only if you drink your coffee black, which is what this data is based on.  Beware of sugar, cream, or whipped cream added to coffee and specialty drinks. While you may experience greater focus, you may also notice a greater waistline or increased health issues.  Even with those added sweeteners, the article concludes that the benefits of drinking coffee outweigh the cons.  The article cautions, if you’re not used to caffeine, you may experience jitters, dehydration or increased blood pressure.

Not mentioned in the article: how much coffee is appropriate to consume.

I began drinking coffee as a teen, working early mornings at McDonald’s.  Today I drink it from my favorite hand crafted mug, and it provides an indulgent start to my day.  I do feel a sense of calm and well-being as I sip the coffee during the quiet of the early morning. And I am most productive during these hours. Coincidence?  I don’t know. I’ve thought about giving it up, switching to tea or some other morning beverage, but I can’t. Or rather I don’t want to! Coffee is an indulgent part of my morning ritual that I’m just not ready to give up.  And thanks to this article I no longer have to.  Instead, I’ll sip my coffee, feel well and get things done in the early morning hours. Guilt free.

Source: Harvard Business Review, June 2009, “Good News for Coffee Addicts”, Thomas H. Lee, M.D.

Not long ago I presented a stress management workshop and concluded with a progressive muscle relaxation exercise.  Upon completion, one participant sat rubbing her shoulder, a bewildered look on her face. Concerned, I immediately asked her if she was ok.  She said, “For the past 6 months I’ve complained of shoulder pain.  And I can’t feel the pain at all anymore after that exercise.”

I saw her again two weeks later and she was still pain free.

For the last 18 months I have been struggling with some shoulder pain.  After practicing a combination of techniques like acupuncture, yoga and physical therapy I’m nearly pain free.  The physical tension of sitting hunched over at a desk all day, combined with workouts and emotional stress wreaked havoc on my upper body. Over the past several years I’ve learned to tune in to my body.  Now, when it speaks I listen, and I do something to help it heal.  Like relax.

Sometimes (not always) the pain in our body is a sign to slow down and stop moving so quickly.  We live in a fast paced, stressful society.  And when in pain we’re quick to turn to doctors, medication and surgery for relief. These methods are not always necessary.  I believe in many instances we have the power to heal ourselves if we paused for a moment to tune in to the needs of our body.

When was the last time you tuned in to the shoulder or back pain, headache or exhaustion?  If it’s been a while, you might enjoy today’s podcast – a guided muscle relaxation.  This has been on my site for a while, but I thought it a perfect time to bring it to the forefront.  And I often read people recommending these techniques, without instruction on how to do it.

Relaxation works. Our bodies hold the stress, tension and negativity that surrounds us every day at home, work, the media.  Do your body some good today and give those muscles a break.  Let tension go, if even for a few minutes, by noticing how your body feels. When your body speaks, it means there is a message. Tune in and listen.

Enjoy!

Fast forward to the end of April when I attended a writer’s conference in Boston.  After a long two days of learning and networking, something stirred inside me.  A sense of peace washed over me as I strolled back to my car, smiling and thinking to myself, this is where I WANT to be.  Like I found a new home and community.  The feelings of overwhelm and exhaustion I sometimes experience after a conference like this had been replaced.

In that moment WANT vs LIKE became clear. I thought of all of the things I LIKE to do, as they relate to my work, and asked myself “Do you WANT to do them?”

I realized the question I failed to ask was, “If I’m doing the work I LIKE to do, doesn’t that mean I WANT to do it?”

I walked away from the conference thinking truthfully about what I do WANT.  And what I want has been with me since I was in grade school when my dreams included winning a Grammy and becoming a published author.  I remember arriving home from school, sitting at my desk hidden behind the bedroom door, the sounds of Madonna and Michael Jackson pumping through the speakers of my boom box as I dreamed of someday performing on the big stage myself.  Pen in hand and blank page before me, I sat ready to write.  The physical act of writing excited me.  Unfortunately, no words ever hit the paper.  For some reason writing felt foolish.  Still, I sat at that desk over and over again, preparing.

Writing and entertainment have always been what I WANT to do.

And now I’m committed to focusing on what I want.  Getting to this place of truth wasn’t easy.  I had to take some risks, free myself of distractions, and most importantly I had to be honest with myself.  And that is a difficult thing to do.

I continue to think through the wants and create plans in order to take that next step. The excitement and fear that accompany this decision are telling me I’m supposed to travel this road.  And within days of making this commitment a few doors opened up. It’s amazing what a little commitment will do.  This road will test my limits, boundaries, skills, determination and willingness to adapt to change.  Because there will be change – coming in the near future.  Now I know what I want.  In order to see through the ups and downs, open and closed doors, the question now becomes, How badly do I want it?

Where are you in your life?  Do you live in wants, likes or shoulds?  What steps will you take or have you taken to ensure you live the life you want?