I’ve gone through my fair share of low energy days. I went to the doctor once for it- I had no energy, lots of fatigue, and sometimes my hands would feel tingly. It turned out that I had a significant deficiency in vitamin B-12 which impacts your energy! I always advise checking with your doctor if you’re feeling low on energy to see what’s up. However, if you’ve gone to the doctor and you’re still feeling excessive fatigue, try these lifestyle tips that will boost your energy right up!

Exposure to Sunlight

Our bodies circadian rhythm, or our sleep/wake cycle, can be impacted by the amount or lack of light exposure we receive. Checking your phone late at night with a bright screen? Waking up in the morning and getting ready in a dark room? These things can be negatively impacting your energy and causing fatigue throughout your day! Go with your body’s flow and expose yourself to bright light in the morning and avoid screens before bedtime. iPhone has a feature called “night shift” where you can automatically set your phone to use warmer colors at night, making it easier on your eyes before bed. Android has a similar feature now too.

Avoid the Snooze Button

Man, this struggle is REAL for me. I used to be (sometimes am- I’m not perfect!) a snooze queen. Snoozing for 8 more minutes will simply not benefit you. Seriously- before you hit that snooze, countdown from five and give yourself those five seconds to get out of bed instead of automatically hitting that snooze button. Instead of reacting by hitting the snooze button, stop and THINK! Count 5-4-3-2-1 and get UP. Do this every single morning until you’ve kicked the habit!

Drink Water

You wake up dehydrated- you have just spent several hours in the night without drinking water or eating. Plus, you lose some water throughout the night through breathing and sweat. Before you grab for your coffee or cafe con leche, drink a full glass of water. By a window. Squeeze half a lemon in your water. Now we’re talking- simple hydration and sunlight in the AM for a fatigue kicking energy boost!

Move After Lunch

How many of you want to fall asleep after having a big lunch? After lunch, do you go right back to slump at your desk? Do you experience a crash around 2-3pm? How about you take a more active lunch break? I recommend a short walk outside the office. It’ll wake you up, reduce fatigue, and even make you a bit more productive in the afternoon. Get moving, your body needs it, and better yet encourage these healthy daily routines with a co-worker! If you’re famished by lunch, make sure you’re eating a real breakfast and possibly a mid-morning snack to hold you over so you don’t overeat at lunch (sorry guys, that daily donut with coffee isn’t cutting it). You must be thinking Erika I know I have to move this isn’t new! Well, are you doing it?

Your Mindset

If you tell yourself you don’t have energy, you’re right. What you tell yourself becomes your story and your reality. It may sound silly, but start telling yourself “I have energy” even when you don’t feel like it. Ever smile and just feel happier, even if it started off as a fake smile? Same with energy- if you have to trick yourself at first, that’s ok. It’s a start. Tell yourself you have more energy and begin to feel that way.

If you want more on how to increase your joy, energy, and time to do the things in life that mean the most to you, subscribe to my site for weekly updates on new posts, freebies, announcements, and more!! Can’t wait to see ya again :)

xx, Erika

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Five Solutions to Fatigue Throughout Your Day

I’ve gone through my fair share of low energy days. I went to the doctor once for it- I had no energy, lots of fatigue, and sometimes my hands would feel tingly. It turned out that I had a significant deficiency in vitamin B-12 which impacts your energy! I always advise checking with your doctor if you’re feeling low on energy to see what’s up. However, if you’ve gone to the doctor and you’re still Read more…

We live in a society chock full of distractions and procrastination, making it hard to stay focused. I mean how can you not get distracted? Talk about SENSORY OVERLOAD. The consequences of being ‘ON’ all the time thanks to our smart phones and devices may lead to adverse effects on our productivity and, ahem, not truly being focused. Yup- just because you have all those productivity apps doesn’t mean you’re more productive! The majority of us experience so many distractions throughout the day that we spend the entirety of an hour a day dedicated to this wasted time.

Although the benefits of technology for the most part outweigh the cons, they can most certainly rob us of our creativity when we’re at work- those notifications we receive with new emails, texts, messages, and updating a social status take away from what we’re doing in the moment! Sometimes I feel like I can go crazy just being distracted by my phone.

Sooo here are three ways you can deal with your daily distractions and stay focused:

1. Prioritize to Stay Focused

Writing down the three-four most important tasks of the day that must get done either the night before or day of and setting a timer to complete these tasks without any distractions if possible will help to carve out that purely focused time. Hell, turn your phone on airplane mode- really cut yourself off for 45 minutes! You will survive. Don’t overestimate your to-do list- stick with three or four key things that must get done today.

2. Protect Your Time

There’s no such time as time management, rather, it should be called SELF management. Because time will do its thing regardless if you can ‘manage’ it or not. .I’d rather be productive for 2-3 hours then busy for 5 hours, when the task could have been accomplished in much less time. You procrastinators- I’m talking to you! If you’re the most awake and alert early in the AM, get your work in without hesitation. If your creative brain fires best in the PM, work on your projects then. Leave the reacting work- responding to emails, checking social media, etc. for a time OUTSIDE of your focused work, and not in it.

3. Treat Yo’ Self

How often do you carve out time for self-care? If you’re running on decreased sleep, crappy fast foods, your distractibility is bound to decrease as well. Sometimes we put self-care off because we don’t ‘have time’ for it- however, you will burn to the ground if you don’t make the time for self-care. It’s not selfish- it’s necessary. And if you don’t have time for YOURSELF, then Houston, we have a problem. If you’re like, ok but I really don’t have time for myself Erika- it’s because you must plan for it. It just won’t happen as you already know.  Set your intention-

“Tonight I will stop checking emails by 9PM and go to bed an hour early.”

“I will take my lunch break and squeeze in a HIIT workout instead of watching another episode of whatever.”

You get the point. You are cutting other things out that perhaps aren’t feeding your soul and replacing it with taking care of YOU. Amen.

If you want more on how to increase your joy, energy, and time to do the things in life that mean the most to you, subscribe to my site for weekly updates on new posts, freebies, announcements, and more!! Can’t wait to see ya again :)

xx, Erika

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Three Tips to Help You Stay Focused

We live in a society chock full of distractions and procrastination, making it hard to stay focused. I mean how can you not get distracted? Talk about SENSORY OVERLOAD. The consequences of being ‘ON’ all the time thanks to our smart phones and devices may lead to adverse effects on our productivity and, ahem, not truly being focused. Yup- just because you have all those productivity apps doesn’t mean you’re more productive! The majority of Read more…

Good news for December 2017 - Our first in this series!

About The Monthly Good - Your monthly dose of good news from Joy Energy Time

Do you hate everyone on the internet? Is netflix and a snuggie your favorite pastime to escape from the depressingly soul-crushing real world? Feel like you are constantly force-fed nothing but depressing media until you are fat, sick, and sad? Want to recluse to a cabin in the woods?

Take your pick: Shootings, terrorism, politics, corporate greed, poisonous food, climate change…Feel like humanity has lost its way?

Here at Joy Energy Time, we want to help people, it’s at the core of our business model. We try our absolute best to help people cope with their burnout, stress, and anxiety by helping them cultivate more positivity and joy in their lives. What we found is that it’s easy to dwell on the negative , it’s everywhere, but we disagree that we’re all headed into a downward spiral. The world is actually a beautiful, rich place, full of people and stories that restore faith in humanity and its ability to move our society forward. That’s why we created this blog series. We were sick of being depressed every time we turned on the tv, read an article, or opened social media. The positive stories are out there, you just have to do some digging. Ok a lot of digging. Like Holes level digging. Fear and negativity sells, just look at the trending stories on any given day. The fact is, the world hasn’t taken a turn for the worse, the research shows that globally things have actually improved for the average person. It’s just that current information exchange has never been faster or easier, so you hear about everything. Again, fear and negativity sells.

What to expect each month: This blog series will be a monthly compilation of various stories/articles/videos etc. that focus on the people who foster progress and make you proud to be a human! Let’s focus on the good! Monthly! The Monthly Good! Get it?

If you know of anything that you think belongs here please message us and we will add it to the next installment! Email erika@joyenergytime.com!

Scientists Are Engineering Carbon-Storing Plants to Fight Climate Change

 https://futurism.in/2017/12/21/scientists-engineering-carbon-storing-plants-fight-climate-change/

Researchers at the Salk Institute for Biological Studies are genetically engineering and cross breeding harvest plants to produce a material called Suberin, a stable form of carbon that naturally occurs in cork trees, in their root system as an effort to safely absorb and store CO2 from the atmosphere in their root system for potentially thousands of years, helping to mitigate the effects of climate change

A New Solar Plant Will Provide Power to 13,000 Homes for an Entire Year – Futurism

https://futurism.in/2017/12/11/new-solar-plant-provide-power-13000-homes-year/https://apple.news/AKS4d6Yd8Q0mbGZa7GHCpDQ

Spanish solar company Cox Energía will build a solar power plant in Chile capable of supplying 13,000 homes with power during the day, night, and during inclement weather. will supply 140 gigawatt-hours of electricity

New hope for coral reefs as scientists successfully manage a ‘coral transplant’ – Lonely Planet

https://www.lonelyplanet.com/news/2017/11/29/coral-reefs-conservation-success/https://apple.news/AKvvHxI5NQBahHWiZD-YRkg

researchers were successfully able to transplant coral spawn from a healthy area of the Great Barrier Reef to a part that was damaged by coral bleaching due to warmer sea temperature, growing into a healthy coral child in just 8 months.

This eco-friendly gondola made of trash sets sail in Venice – Lonely Planet

https://www.lonelyplanet.com/news/2017/11/30/garbage-eco-friendly-gondola-venice/https://apple.news/Aok98ZWMmQBymVXujfiWBUQ

Angelo Boscolo, a former fruit and vegetable vendor, built his gondola out of 350 discarded vegetable crates collected from his old colleagues at the Rialto Market in Venice. The maiden voyage set sail on the Grand Canal on 21 November

Thousands of people come together to save a gorgeous French chateau – Lonely Planet

https://www.lonelyplanet.com/news/2017/12/07/chateau-de-la-mothe-chandeniers-france/

With the future of 13th-century French Chateau de la Mothe-Chandeniers uncertain and possible demolition in the cards, 7000 do-gooders came together under a crowdfunding effort to buy the run-down estate with hopes of restoring it to its former beauty and open it to the public. Or they just wanted to be able to say “I own part of a French Chateau” at dinner parties.

NASA’s OSIRIS-REx Zips Off To Collect Asteroid Sample – DOGOnews

https://www.dogonews.com/2017/12/9/nasas-osiris-rex-zips-off-to-collect-asteroid-samplehttps://apple.news/AbnOy5cPDPIOq2Je7CDS-_w

After it’s 19,000 mph earth gravity assist on sept 22, NASA’s OSIRIS-REx space probe zipped off to intercept asteroid Bennu, one of 7000 near earth objects but only 1 of 5 that met the criteria for this mission, including its potential for housing organic compounds in its rocky innards. By 2020, OSIRIS-REx hopes to mine rock from Bennu for study and begin the long journey home in the hopes of learning more about the building blocks for life and even…I’m not sayings it’s aliens. But it’s aliens.

An Amino Acid in Plant Waste Offers Unexpected Energy Potential – Futurism

https://futurism.in/2017/12/06/amino-acid-plant-waste-offers-unexpected-energy-potential/

Researches at the University of Limerek in Ireland have discovered the amino acid glycine to be peizoelectric, or able to produce electricity when mechanically stressed. Other piezoelectric materials are used in wireless devices like smartphones, but glycine is very cheap to produce, making it a potential cost effective, renewable source of electricity for these devices.

Officials Just Signed a Contract to Build The World’s First Floating Village – Futurism

https://futurism.in/2017/11/30/officials-signed-contract-build-worlds-first-floating-village/https://apple.news/AhxX67OatSyiRaI5K0SSWRg

A Singapore-based start-up called Blue Frontiers and the French Polynesian government have reached an agreement to build a $60-million floating village off the main island of Tahiti that will be home to 200-300 citizens and workers. This village will be a showcase and testing ground for technologies such as seaweed farming and ocean wave hydroelectric power that will be needed to created larger, more sustainable floating communities. In the coming years, projects like these are expected to be viable options for coastal regions threatened by rising seas. The project is slated to begin in 2020.

UVA Discovers Trigger for Macular Degeneration That Robs Millions of Vision – Science & Technology Research News

http://www.scienceandtechnologyresearchnews.com/uva-discovers-trigger-macular-degeneration-robs-millions-vision/https://apple.news/ASdiJB0G4QQeRAlh4PGkEUw

The University of Virginia School of Medicine has discovered a critical trigger for macular degeneration , a condition that renders approximately 200 million people blind worldwide. An enzyme called cGAS has been found to be the cause. Researched believe that medication could be easily made to block this enzyme from causing this adverse effect.

MIT Scientists Created a New Method of Turning CO2 into Fuel – Futurism

https://futurism.com/carbon-emissions-mit/https://apple.news/AaIpk7ODRT_m_KZSfFV0I1Q

MIT has created a way to turn carbon emissions into usable fuel. You’re better of reading the article here, hearing it from me would only unnecessarily dumb it down. Basically it’s a membrane system that separates CO from O2 and CO2, which can be used as fuel, or combined with other materials to create other viable fuels.

Gene therapy helps a boy get new skin – Biotechin.Asia – Biotech in Asia

https://biotechin.asia/2017/11/21/gene-therapy-helps-boy-get-new-skin/https://apple.news/ARhqhKbIzMeqmzdc8aoTyqA

Ruhr-Universität Bochum’s burn unit and the Center for Regenerative Medicine at the University of Modena in Italy have become the first to perform an experimental procedure for skin transplants. The child patient has a condition called epidermis bullosa which caused 80% of his epidermis to be destroyed. Considered incurable, the condition is a congenital defect in a gene responsible for skin regeneration. Using harvested stem cells from the patient’s epidermis, the team was able to inject an intact gene via viruses into the stem cells, which were then used to created skin grafts for the boy. Now 2 years post procedure, it has been a resounding success, and he is able to take part in all social activities and attend school

Know of any good stories? Email us at erika@joyenergytime.com and we will include it in the next installment!

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The Monthly Good – Good news for Dec 2017

Good news for December 2017 – Our first in this series! About The Monthly Good – Your monthly dose of good news from Joy Energy Time Do you hate everyone on the internet? Is netflix and a snuggie your favorite pastime to escape from the depressingly soul-crushing real world? Feel like you are constantly force-fed nothing but depressing media until you are fat, sick, and sad? Want to recluse to a cabin in the woods? Read more…

Thanksgiving usually means stuffing ourselves until we have to unbutton our pants (that’s why this year I’m wearing a dress). Although we definitely SHOULD enjoy our meal, and we will eat more than usual, we can still be mindful about our eating. This doesn’t take away from enjoying our meal, but rather enhances our eating experience so much more. Here are five tips to maximize your day so that you always put your health first and still treat yourself (I’m all for that!)👏

Secondary to my blog having formatting issues, I’m sharing the article in the email!

1. Get Moving in the Morning

There’s a long day of food coming ahead of you. I know that when I find time to move, my body feels good and I get my metabolism going for the day.  You may think- “what’s the point?” Or “I’m going to be running around getting the house ready/cooking all day”.

Well, guess what? So will everyone else! Get moving can literally mean a 10 minute walk after your coffee, doing a 30 minute HIIT workout (Join me for my HIIT workout on Facebook (9:30AM Eastern time), take a yoga class, or run a 5k- whatever movement is for you, you’re going to feel more energized and read to conquer your Thanksgiving after it. I promise.

2. Slow down and Find What Matters.

 You must be thinking, geez I’ve heard that a million times. But do you really do it? Instead of mindlessly filling yourself up because you can, eat what’s important to you. Not out of deprivation, but out caring for yourself.  I’m not going to stuff myself with not-so-great appetizers and feel full by the time the turkey comes. Been looking forward to that special pumpkin pie recipe all year? Eat it! Make room for what matters and really think to yourself, “Do I want this?” If it’s not an absolute loud and clear YES, take that time then to keep socializing with your friends and family.

3. Being Practicing Gratitude Everyday

 Thanksgiving is the perfect day to take some time out of your hectic life and share what you’re thankful for. Wouldn’t your life be so much better if you took the time to do this every single day? Start fresh on Thanksigiving with whatever way will stick for you- implementing gratitude in a prayer, meditation, journal, sticky notes, etc.  People that do this every day are happier people.

And that’s that! Have a wonderful, beautiful Thanksgiving with your friends and family. If you’d like to join me for a live FB workout in my Bashing Burn Out Community at 9:30AM Eastern, click here to get in on the group! See ya there!

Xx, Erika

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Three Easy Tips For a Beautiful Thanksgiving

Thanksgiving usually means stuffing ourselves until we have to unbutton our pants (that’s why this year I’m wearing a dress). Although we definitely SHOULD enjoy our meal, and we will eat more than usual, we can still be mindful about our eating. This doesn’t take away from enjoying our meal, but rather enhances our eating experience so much more. Here are five tips to maximize your day so that you always put your health first Read more…

The weekends! We have that phrase “TGIF” in pure celebration for the weekend. We spend the most money on Friday and Saturday as a society living it up. We fill our weekends with endless binge watching marathons, binge drinking, or binge errands – do we ever just REST? I so struggle with this, I admit it.

The weekends have all this hype and we have so many expectations. Something that I’ve learned the hard way is that if you place all your happiness on the weekend, you will be very disappointed when Sunday night rolls around. Why is it so difficult to have a happy weekend?

One of the biggest lessons I’ve learned is to MAXIMIZE your happiness during the week so that everyday is a wonderful day. Sure, you’re going to have bad days – but delaying or postponing all your joy for the weekend is bound to lead to you experience a huge let down once it’s all over.

If you want real tips on how to take advantage of having a beautiful, healthful, and happy weekend – download my free guide here! This has definitely helped me to make my weekends feel a little more like what they’re intended for, you weekend warrior you.

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Why You Aren’t Having a Happy Weekend

The weekends! We have that phrase “TGIF” in pure celebration for the weekend. We spend the most money on Friday and Saturday as a society living it up. We fill our weekends with endless binge watching marathons, binge drinking, or binge errands – do we ever just REST? I so struggle with this, I admit it. The weekends have all this hype and we have so many expectations. Something that I’ve learned the hard way Read more…

Pumpkin Spice Latte, who dat?

Whether you like it or not, fall is approaching. I’m from Florida so we live in a perpetual summer all year long (Except for that three days in February when it reaches 53 degrees and we’re freezing, yup that’s us). But for the rest of you, fall means warmer clothes, pumpkin spice everything, harvest festivals (right? Remember I’m from Miami), and bad habits.

Do you feel like the seasons and the food that comes with the seasons affects your healthy choices? Do you need that external reward (i.e. look good half naked in the summer) to maintain good eating habits and physical activity? Here are some tips to not let the fall get the best of ya and not fall into bad habits!

Know your weaknesses

Apple pies, pumpkin spice lattes, beef chili, pumpkin beer- what’s your weakness? A powerful thing is the ability to identify your absolute must haves and the things you can do without. Just because the weather drops and you wear more clothes doesn’t give you permission to ditch the healthy habits. Think about your lifestyle and your long term health goals. It’s definitely OK in my book to treat yourself and not live a life of deprivation. I believe that as long as you keep yo numbers in check (BMI, cholesterol, blood sugar, blood pressure) and you’re living an active lifestyle, eat a slice of pie if you’ve been looking forward to it all week! Just be real with yourself and know that you are honoring your sanity as well as your long term health goals.

Get Moving

Again, Miami girl speaking- but I’ve heard from so many people that the fall and winter are excuses for a less active lifestyle because it gets cold. Engage in fun activities! Go for a nature hike, a fun pumpkin carving contest, a 5K- do what makes you feel good on the inside and out. Get a 30 minute workout done in your living room- you don’t need to drive to a gym!

Be careful with the booze

Fall means college football and NFL football, tailgates, Halloween parties, Thanksgiving- you’re entering a season full of festivities. From personal experience, it takes a conscious effort before and during the festivities to be mindful of your drinking. I have fallen into the TRAP of trying to keep up with people’s drinking. Guess what? Most of the time, I’m just smaller than everyone else and have a lower tolerance so I physically cannot drink as much as them. Can you imagine how that ends? No bueno. I’m so done with the days of ugly hangovers and feeling like absolute poop for the sake of keeping up with everyone at a tailgate. Nothing is a better teacher than your own previous experiences, right?

Create a fall goal

Actually make an extra effort this season to implement goals towards a healthier life. If you just fall into the habit of eating apple pie when you’re not that into it every other day in the fall, eat apple slices with cinnamon. If you’re ready to step up your fitness game but afraid to slip into inactivity this fall, make a goal to walk longer or exercise more days of the week.

Seasonal goals < Lifestyle goals

Summer bodies are made in the winter. I’m sure you’ve heard this before. To be 100% reals with you, you should strive for a healthy, strong body REGARDLESS of the season. Regardless of the parties or festivities, there will be tough storms and bumps on your journey to a healthy lifestyle. Is it perfect? Heck no. Is it worth it? Yes. Are making some sacrifices? Yes. But are they painful? They don’t have to be. Find what works for you- eat healthier foods and get moving because it feels damn good, not because you need to look good for summer (drop the mic).

Xx, Erika

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Don’t Fall Into Bad Habits This Fall

Pumpkin Spice Latte, who dat? Whether you like it or not, fall is approaching. I’m from Florida so we live in a perpetual summer all year long (Except for that three days in February when it reaches 53 degrees and we’re freezing, yup that’s us). But for the rest of you, fall means warmer clothes, pumpkin spice everything, harvest festivals (right? Remember I’m from Miami), and bad habits. Do you feel like the seasons and Read more…

Ah, the elusive "work life balance."

 Sounds like a fairy-tale that we might not ever achieve. Work life balance sounds like this concept that you have to find the perfect 50/50 balance between work and life, as if the two should be totally separate, or as if we should enjoy work but only enjoy our time out of work. Yes, millennials have been classified as stressed out workaholics (well, we kind of are) and we have a hard time ‘balancing’ or harmoniously integrating work with our other pursuits in life. I would like to introduce to you a new (or not so new) term: work life harmony and work life integration.

Business in Action with Joy Energy

Work life harmony is the idea that you can arrange your life in such a way that you’re not always trying to achieve the perfect balancing act. Even if you use ‘work life balance’ it’s not the end of the world; however, the word harmony comes off as this less forced, more flowy concept (to me at least). Nevertheless, we all aim for that one big goal- a meaningful existence where work doesn’t consume our lives yet we find a sustainable connection with our work that doesn’t burn us out. I just like to use work life integration and work life harmony interchangeably. However you say it, here is some insight as to what this beautiful concept looks like:

Identify your priorities

To live our lives with full consciousness and a life out of intent, we must decide what our priorities are. Taking into account the type of work you do, how involved you have to be, your job/career satisfaction, and how much you DESIRE to be involved in your work. In the same regard, take into account your life outside of your work- how much time is involved dedicating to your family and friends? How much time do you want to dedicate to them or your own hobbies and interests?

Focus on being well-rounded

In order to live a life that we look forward to each and every day, you must be mindful of your identified priorities and what steps you can take to live a more integrated, harmonious life. In many regards, quality trumps quantity. Instead of spreading yourself too thin in trying to take on new relationships, hobbies, interests, jobs, etc.- focus on going deeper, not wider. Take on your work with more passion if it means something to you. Learn to say NO to the things that do not inspire you or bring you happiness. Don’t feel obligated to commit to everything that comes up. You will find that although it may be hard at first, it feels like a million pounds lifted from your chest when you say no to something that doesn’t serve you and start to focus more on the quality things in your life. This will make you a better person which will in turn help you to positively face the world with more energy.

Prioritize your work experience

Do you find yourself working in a toxic environment? Do you find that your co-workers just don’t share your same values and beliefs? Are you surrounded by co-workers that are perpetuating negativity, gossiping, and creating unnecessary drama? Or perhaps you are striving to make healthier choices but the work environment is filled with not the best choices- donuts, sitting for hours at a time, etc. Whatever it may be, is there something you can do to lessen the time spent with co-workers (say no to lunch?) or change your interactions (promote friendliness over gossiping). If you find that the environment is harming you physically, emotionally, and mentally, maybe it is time to consider changing positions within your company if possible or leaving altogether to prioritize working with people that lift you up and inspire you.

Turn frustrations into opportunities

We may see everything happening to us or at us- for example, we’re always stuck at that annoying red light on our way to work, we have to take some work home, your kids get sick, you fight with your spouse- every day life inconveniences. How do you turn these misfortunes to work in your favor?

Turn that long bus/train/car ride to work into a growing time; listen to a podcast or audio book. Bond with your spouse after an argument- maybe this argument gave you insight into having a solidified date night to spend more uninterrupted time together. Had to take some work home? Listen to classical music while you’re working and follow the 42/18 rule (work 42 minutes, rest for 18). Life will just be so much more pleasant when you learn to just face what is and turn moments into beautiful opportunities.

xx, Erika

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Work Life Balance vs Work Life Integration

Ah, the elusive “work life balance.”  Sounds like a fairy-tale that we might not ever achieve. Work life balance sounds like this concept that you have to find the perfect 50/50 balance between work and life, as if the two should be totally separate, or as if we should enjoy work but only enjoy our time out of work. Yes, millennials have been classified as stressed out workaholics (well, we kind of are) and we Read more…

Mondays, you’ve been on my not my favorite list for so many years. After a fun, relaxing (or whatever type of weekend you had), getting back to the routine can make some people have legit Sunday night anxiety. Well, today on this fabulous Monday, I’m here to share with you how you can turn Mondays into your new favorite thing!

Mondays Mean Money

Finding things that make you grateful about your work will help to take some weight off the Monday morning grind. Your job provides you the means to live and enjoy your life. Focus on what you can do today at work that will make your Monday awesome- your job allows you to pay your bills, feed your family, etc.  Sure, your job and work may not be happy- nothing is perfect- but it’s your effort and beliefs that count. The more things you find to be grateful about relating to your job, you’ll look forward to your work, which in turn might help Mondays suck less.

Mondays Are a Chance to Restart

I love planning my week- planning out my workouts and recipes. I look forward to doing the things that make me FEEL good. I look forward to doing things besides just work and watch TV during the week- what are some things you can add to make your week something you look forward to?

Don’t Just Live For The Weekends

The trap so many fall into. It is a cycle that always robs us of the joy we deserve to have each and every moment, despite what day of the week it is. Prep your mind to love and enjoy each day- it may take time, but having a limiting mindset and beliefs around the weekend/week is most likely not contributing to your happiness. Living for those 48 hours each week is a life of slavery- set yourself free of that. Don’t just wait until you’re done with school or get a new job to be happy- you’re putting off your happiness instead of enjoying the day now. Looking for ways you can improve everyday is more constructive and positive way to give each day newfound energy.

xx, Erika

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Why Mondays Don’t Suck

Mondays, you’ve been on my not my favorite list for so many years. After a fun, relaxing (or whatever type of weekend you had), getting back to the routine can make some people have legit Sunday night anxiety. Well, today on this fabulous Monday, I’m here to share with you how you can turn Mondays into your new favorite thing! Mondays Mean Money Finding things that make you grateful about your work will help to Read more…

It’s summer time! Time to slow down, take a vacation, enjoy the sun, go to brunches on rooftops (that’s me at least!). Although the weather is warm and we have may more down time, that doesn’t necessarily correlate with an improved mood of overall happiness. If we rely solely on external factors to ensure our happiness, we are doing ourselves a disservice- no matter what time of year. These are simple things that you can do TODAY if you are feeling a little slumpy (I just made up a word) and need a pick-me-up!

Internal Locus of Control

Fostering a greater sense of an internal locus of control- a sense that you are responsible for how you feel- gives you greater joy in life. Why? Because instead of just being the victim of what’s happening to you (external locus of control), you realize that yes, things will happen to me, but I’m in control of how I react to it.

Put Down the Technology

The social media trap-spending hours mindlessly scrolling. I’ve been very aware of not falling down that rabbit hole since I spend a good amount of time online for my business. If you wake up and scroll your feed in bed before you start your day, or you lose your whole lunch hour watching YouTube videos, or you spend hours at night on your phone and watching TV at the same time (multi-tasking- not!), and you feel like you’re losing so much valuable time, take a step back. Assess how much time you are spending just “checking in.” Keep track of it for a week and I’m sure you’ll be very surprised. Sure, we all need to catch up on social media and it does have its benefits- but can you use some of that time and put it towards something productive and/or fun? A date night, a workout, cooking, dancing around your house while you clean- turn the phone off or put it on airplane mode for two hours a few times a week. You’ll survive. I promise.

Do Something for Someone Else

It feels damn good to be giving – to give to someone without expecting something in return. I love spoiling friends with little gifts and surprises from time to time. Some people may say it’s selfish to give if it makes you feel good- but hey, I’d rather be selfish in that manner than actually doing something selfishly that won’t benefit others. I had a freak out attack ordering a drink from the Starbucks drive through because a spider was crawling into my car through my open window- the Starbucks employee gave me a free drink for my troubles. I felt great about getting a free drink, but I’m sure that employee felt even better doing a kind gesture to a girl in distress (that spider was too close for comfort). I donated to my friend’s charity without even being asked to- because it feels good to give.

xx, Erika

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Three ways to improve your mood

It’s summer time! Time to slow down, take a vacation, enjoy the sun, go to brunches on rooftops (that’s me at least!). Although the weather is warm and we have may more down time, that doesn’t necessarily correlate with an improved mood of overall happiness. If we rely solely on external factors to ensure our happiness, we are doing ourselves a disservice- no matter what time of year. These are simple things that you can Read more…

Burnout is a hot topic, for good reason. It’s fair to say that our always-connected work environments contribute to this burn out. Checking our work emails and messages at night or first thing in the morning (even waking up in the MIDDLE of the night to check!) takes you on the fast lane to feeling burnt out. Fuzzy boundaries make for unclear expectations for employers and employees alike.

When you’re always on, you feel it- physically, emotionally, mentally. You are become exhausted, and that exhaustion becomes your norm. Here are some tips to be proactive to prevent burnout:

Experience life for what it is

It’s important to have a bigger picture in life. However, nowadays there are so many different factors and unpredictable twists and turns in our journey that can really stress us out. Nothing is really stable or secure, although some people may perceive some positions as ‘secure.’ It’s hard to imagine where we will be 10 years from now, let alone two years from now. Just roll with the punches and take every experience for what it is- don’t expect to have it all figured out because you never will.

Be intentional

Do you find yourself busy but not productive? It’s a curse from us millennials. To be busy looks deceivingly good. Taking on all the tasks and projects ourselves makes us look like the heroes; however, don’t mistake busy for productive. Be intentional with what you decide to focus on, what your next moves are, and how you rest.

Focus on your quality of sleep

Do you have that little red light coming from your DVR player?  Is your cell phone screen changed to night shift? Is your cell phone on airplane mode the whole night? Let’s face it- most of us don’t get enough sleep, or better yet- great quality of sleep.  Create a space of darkness, prevent exposure to bright lights and screens at least one hour before bed, as bright lights can interrupt our circadian rhythm.

Don't let the feelings of not having enough time get to you

We all know the “I don’t have enough time” line. Sure- we can work til our faces turn blue or until the cows come home, but that is really necessary? We simply are not carving out the time for self-care, because it may be perceived as selfish. How can you expect for your light to burn brightly if you don’t take care of yourself? Creating a balance- however that looks like for you is crucial to making time for things that make your soul feel good. Stop letting that phrase sneak into your day to day- if you don’t make the time to take care of yourself now, it may negatively impact you down the road.

xx, Erika

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Prevent Burnout and Exhaustion

Burnout is a hot topic, for good reason. It’s fair to say that our always-connected work environments contribute to this burn out. Checking our work emails and messages at night or first thing in the morning (even waking up in the MIDDLE of the night to check!) takes you on the fast lane to feeling burnt out. Fuzzy boundaries make for unclear expectations for employers and employees alike. When you’re always on, you feel it- Read more…