Work lifebalance how diet and exercise can tip the scales
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The importance of eating right and exercising daily to enable you to deal with the daily stress of work. Strike a balance !
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Work lifebalance how diet and exercise can tip the scales
- 1. WORK LIFE BALANCE HOW DIET AND EXERCISE CAN TIP THE SCALES Dolores Van Bourgondien, ANP-BC, RN,MSN, BA, MA October 2nd, 2013
- 2. Work Life Balance • What is work-life balance • Breaking it down • What is your work life balance – Inventory • How to achieve balance • What are the benefits of work life balance • Prioritizing • Diet & Exercise – Keys to effective balance
- 3. What is work life balance ?
- 4. There are 365 Days in a year 168 Days in a Week 24 Hours in each day 40 Hour Work Week 49 Hours to sleep 79 “Available” Hours
- 5. Work- is paid employment Life – is personal life and responsibilities outside of work such as family obligations, children’s obligations, sports, working out, errands, doctor appointments, paying bills Work-Life Balance is the prioritization of tasks between work and life
- 6. Do you have balance ? What does balance feel like?
- 7. What imbalance feels like Stress Headache Stomach Problems Eating Problems Insomnia Over Extended/Over loaded Focus on getting “it” done Out of Shape Workplace “out of control” Come in Early/Stay Late Slave to the Text, Email, Cell Short Tempered Social Life and Personal Relationships on life support
- 8. What is your work life balance • Personal Inventory • Work/Professional • Financial • Personal Relationships • Family Obligations • Exercise • Diet
- 9. HOW TO ACHIEVE BALANCE – TIPS
- 10. Inventory Review Current Inventory and spread the wealth Know the numbers Spending too much time in work and not working out – need to assign some work time to workout time Missing children’s sports due to work need to schedule childrens games as appointments you cant break.
- 11. OK – How to reduce work time • Become more productive in work – List Making and prioritize tasks
- 12. Tips from the masters ! Linked In – Schedule Buffer or Empty Time in your calendar Virgin Music – Schedule time with your family Date Night, Vacation, Sports Games Face Book Co-Founder – Make one day meeting free ! Dallas Mavericks – Review your meeting policies – are meetings really worth it ? Google – Workout every day Ebay – Take a 2 week vacation where you totally disconnect from the work place Twitter – Know your productive times and guard and protect them Zappos – Take time to review your inbox. Delete, respond, delay Zoc-Doc – Set aside time for planning – suggestion 1 hour per week BUMI/Starwoods Hotel – Get up early and exercise and take care of your body with diet Multiple – Make list for the next morning at the end of your work day
- 13. Exercise • Get up early and workout. Initially its hard but over time our body adjusts in fact giving you more energy • Join a gym • Home workouts • Get a buddy
- 14. Tips to transition to morning workout
- 15. Diet • You are what you eat ! • Choose Fresh Foods • Eat 5 Small Meals throughout the day • Hydrate • Brown Bag Lunch
- 16. Foods that fight Stress • Asparagus – Folic Acid • Beef – B Vitamins, Iron, Zine • Milk – Vitamin D, Calcium • Cottage Cheese – Protein stabilizes blood sugar • Almonds – Vitamin B2, E, Magnesium Zinc • Blueberries - Antioxidant • Tuna – B6, B12
- 17. Take home message • We are over stressed and over committed • This manifests itself in symptomatic ways – Headache, weight gain, Hypertension, moodiness • Exercise – reduces stress, gives us more energy • Diet – Smart, healthy food choices give us more energy • Spend some time to save time – Prioritize – Organize – List
- 18. QUESTIONS?