HER

Do you spend your Sunday night dreading work on Monday morning? How can you make your workplace enjoyable?Chances are that you spend more time at work than you do with your loved ones. With that in mind, it’s important to find a way to enjoy the workplace. A healthy work environment is a place where people want to go. People find joy, purpose and fulfillment in a healthy work environment. If they don’t find these things, then they won’t stay. Today’s workplace needs to be fun and congenial. Negativity, unresolved issues, conflict or inappropriate demands make the office unhealthy. Individuals can’t stay. It’s bad for their health. If bosses take care of employees and engage them, customers and clients will benefit. Workers will stay. The bottom line will improve. There are a lot of good people looking for a wonderful place to work. Seventy percent of Americans today are unhappy in the workplace. How can this be changed? You may just be an employee, but you can make the workplace better. Focus on being an asset to the company. Do what’s expected and a little more. Come to work with a smile and be gracious. The more engaged you are, the more engaged your clients will be. Your value increases when your clients are engaged and happy. Your employer should see your value and nurture the retention of employees like you. It costs about one year’s salary to replace a great employee when she leaves a job. This includes the time between giving notice and departure, looking for a replacement, training a new hire and getting her up to speed. Women face some unique challenges when trying to improve the workplace. A boss may feel that if he’s not correcting you, then you should know you’re doing a good job. Humans need reinforcement for positive behavior. No reinforcement is connoted as negative reinforcement. Women may also need more flexibility in the schedule, because they are typically the primary caretakers of children. There needs to be some flexibility and coordination between teammates when parenting requires a shift in schedule. No one will take advantage of the flexibility if cooperation is the theme. If someone does take advantage, it can be handled by confronting the issue with care and understanding to immediately resolve the issue. If there is a problem, look at the unacceptable behavior. It’s not about the person or personality. Is the behavior harming the business? If so, it needs to be addressed. Many bosses don’t want to cause more difficulty by confronting the issue. Others shake people up by publicly reprimanding the individual. These tactics don’t work out well. Is the unacceptable behavior harming the team or the company as a whole? The boss can schedule a meeting to sit down and work out what can be improved. The topic of the meeting needs to be made known ahead of time so she doesn’t stew and spend the time leading up to the meeting in anxiety. Your work environment will be much better if individuals on the team know what’s expected of them in their own roles in the company. They deserve the respect and the honor to receive the education, feedback and support to perform their jobs well. Appreciation is a more valuable motivator to people in the workplace than money. A leader’s job is to help the workers be better because it reflects on the leader. You can be better together. Listen in as Dr. Cathy Jameson shares tips so you can improve your outlook and attitude surrounding the workplace. Sponsor: Smarty Pants Vitamins

Your resolutions shouldn't be based on social pressures, and you shouldn't have to wait for the new year to start implementing change.New Year’s resolutions are a thing of the past. You were raised to talk about these resolutions as a social topic. A resolution is a goal. You should always have a goal. January 1 is not a magical date that makes change stick. They’re based on what you think you should be doing but not necessarily on what you want to do. Every morning you wake up is an opportunity to begin again. If you slip up on your intended regimen, then you can pick it back up the next day. The fitness industry sees a surge in January and February. After six to eight weeks of trying to get fit, the gyms see an exodus in March. What goal means something to you on a personal level? That resolution can stick. It doesn’t have to wait until January. What can you do today to get closer to reaching your goal? Start small. Identify the small habits and start fixing those habits. Why are you sitting on the couch with a snack before making dinner? Maybe you’re looking for comfort. Find the root of that behavior, and find an alternate way to address that need. The body will fight you on large, rapid changes. Find the right physical activity for yourself. Try things. If you don’t like running, then don’t run. What feels good and is enjoyable for you? Your body is designed to move. It’s okay if your best friend’s fitness activity isn’t right for you. Your body will fight you if you didn’t have a great experience and will push you to avoid an unpleasant activity. Your physical activity should feel like work, but it should still be enjoyable. It takes 30 days to create a habit. You don’t have to do it perfectly all the time. Try to hit it 80 percent of the time. Allow yourself 20 percent of the time to be a human being. Just trying is making you stronger. Pay attention to sustainable progress. Don’t expect to make a huge change in a short amount of time. Weight will fluctuate, but a new range is proof that your actions are working. Look at how you feel with the changes you’re making. Focus on what will really make a difference in your life and what you really want. Think about how you will feel when you achieve that goal. Your goals should be for you and only you. Listen in as Liz Corah shares how you can make a change any day. Sponsor: Smarty Pants Vitamins

Learn how to love yourself and let go of what's holding you back from happiness.Our lives are made hard by how we judge the “bad stuff." Instead, try to look at your life through the lens of love... because life is a miraculous thing. Author and speaker Agapi Stassinopoulos has wonderful Greek wisdom to share, so you can learn the art of letting go. Beauty lies inside you. The outside may look very nice, but it’s the gratitude and loving nature inside that makes you beautiful. When you judge yourself because your appearance doesn’t suit your ideal, it affects your confidence and immune system. Your critical thoughts about yourself are detrimental to your health. Beauty should enrich you, not enslave you. You cannot afford the luxury of your own insecurities. Write down the beautiful qualities about you that aren’t part of your outer appearance every night. You can’t grow if you feel insecure. Think about what needs to be healed instead of what needs to be fixed. Fixing implies that there is something wrong with you. You are who you are, not what you do. You can see possibility when you stop focusing on what you do as a career. When you let go, you can see better than when you cling so tightly to limited options. When you are stuck and feel paralyzed, you need to have a conversation with yourself. Know you are not alone. Talk to someone about what you’re experiencing. Let yourself have emotions when you are upset and let it go. Don’t postpone happiness. Today is the entry point to the life you want to have. Listen in as Agapi shares how you can learn to love yourself and let go of negativity. Be sure to pick up Agapi's new book, Wake Up to the Joy of You. Sponsor: Smarty Pants Vitamins

What guides your emotions? How can you manage your emotions?The mind is made up of discreet and independent life forces. There isn’t really a map for human emotions, so these life forces fill that voice. What part of you is angry and why? Nine Inner Voices Autonomy speaks for self interest. It gets really angry when people step on your toes and tell you what to do. Self-doubt speaks for confidence. That’s the fear of failure. The relational part of you deals with relationships. One part of you may want to put you first. The need to serve others and make a connection is strong. Adventure wants to take risks and make changes. You may want to spread your wings if you feel bored or stagnant. The meaning maker is slower and more thoughtful. You have a yearning to tune into the wisdom of the moment. This part is active during meditation and prayer. The body regulator is the voice for good health and physical vitality. Your body needs nutrition, fitness and care to operate at its best. This part understands sustainability. It aches with the damage to nature. The standard setter sets the bar. Where does perfectionism set in? Executive manager helps you organize your activities. Why wasn’t that done on time? Creativity stirs curiosity. Creativity is taking a hit by technological distractions. Women struggle with confidence. It could be because men generally have more muscle mass and women are smaller. Our culture sets the bar too high, particularly for women. It’s better to focus on growing, learning and getting better. Listen in as Margaret Moore shares how you can understand and utilize these inner voices. Sponsor: Smarty Pants Vitamins

Discover how to simply and successfully change your ways to be the person you want.As humans, we tend to quickly fall into habits... some good, some bad. A habit changer is a simple slogan to remind you of the new thing you want to be doing. It’s something you say to yourself so you can adopt the behavior you want. Here are a few examples: “You can’t say yes if you can’t say no.” Women are usually people pleasers. We sometimes agree to do something so people will leave us alone. If you can’t say no, then you’re not making a choice to say yes. “Anger is fear on the boil.” Anger is the fight part of “fight or flight.” Fear resides just below that anger.  “Handshake your fear.” Be kind to yourself when you are afraid. Comfort yourself the way you would comfort a friend. Don’t turn away from your feelings. You are aware of what’s happening so you can engage or not. “All you need is the first action and work is the best way to get working.” The longer you procrastinate, the worse you will feel. Just start working. It may feel so big and overwhelming that you freeze. Do a tiny thing. It’s easier to keep doing things once you get started. “Relax. You’ve already failed at being perfect.” Ease up on the perfectionism because you won’t reach perfect. It’s okay. “Now come back to me.” Women give and give so much to other people. Make sure you are including yourself in your own care. You can’t change anything if you don’t take care of yourself. You have to practice a habit for it to become a habit. It has to be a conscious use in the beginning. These habit changers remind you about the things you want to do. Pick one thing you want to work on so you can remember it. Make it actionable. What specifically are you going to do? Pay attention to when you’re doing it right. You’ll find success by persisting. How do you stay the course when you don’t get immediate feedback? Set reminders for yourself and don’t give yourself an option not to take action. You have to have a powerful reason for the change of habit. Use pictures or symbols as reminders to yourself. Listen in as MJ Ryan shares how you can create new habits to adopt the behaviors you desire. Sponsor: Smarty Pants Vitamins

When do you get the most health benefit from working out?You can find ways to be healthy and live a long and productive life without running a marathon. Exercise science shows that you will get the most health benefits in the first 20 minutes of exercise, especially if you don’t exercise much. You will get benefits from longer periods of activity, but that first 20 minutes has the most health impact. Exercise changes how every part of your body functions. Bodies are designed for activity. Your genes want you to get moving. You can reduce risk for chronic diseases by getting active. Brain Benefits Exercise increases the number of cells in your brain, largely in the hippocampus. Your hippocampus creates new brain cells until you die. This area of the brain is responsible for memories. Animals who are active make three to four times as many brain cells in the hippocampus as those who were sedentary. Running, Jumping & Balance Exercises Aging brings about concern for the knees. Contrary to popular belief, running is actually good for your knees. It improves the health of your cartilage and reduces your risk for arthritis. Unless you have a history of knee problems, running should not hurt them.  If your goal is just to be healthy, your prospects are greatly improved by running five minutes per day at a moderate pace. You can start slow and work your way up to longer running sessions three to five times a week. Jumping up and down is the best way to stimulate bone strength. Five minutes of jumping rope or hopping around proves effective to help you have stronger, healthier bones. Dancing also contributes to bone strength. Check with your doctor, though, if you have weak bones. Find the things that give you pleasure. You’ll stick with those activities. Doing something is better than doing nothing. It’s important to practice balance. You can improve balance by doing simple activities on one leg. Try closing your eyes while on one leg. More Women-Focused Research is Needed Women are rarely included in exercise science studies because of menstruation. It’s hard for research scientists to accommodate that in their studies. There is some evidence that women may be at slightly higher risk for ACL tears early in their periods. Women are better at pacing during runs than men. Information on how women use fuel, store fat and how periods affect thinking haven’t been observed. Perhaps more female research scientists would be willing to find out this information. A newly discovered hormone called irasin is created by working muscles. It goes straight to your fat cells and turns your white fat to brown. Brown fat is metabolically active and burns more calories. It also appears to make your body less likely to add more fat. Again, your body wants to move. Listen in as New York Times fitness columnist, Gretchen Reynolds, shares the benefits of getting active. Sponsor: Smarty Pants Vitamins

Maternal mortality rates are rising. Learn what you can do to reduce your risk.More women in the United States are dying from pregnancy and childbirth complications today than in recent history. However, maternal mortality is dropping worldwide. Is the maternal death rate actually higher? Are we just recording it more accurately? Are we including more deaths in this category than before? The Center for Disease Control defines a pregnancy-related death as one that occurs while the woman is pregnant or within one year of pregnancy termination, regardless of the duration or site of the pregnancy. This doesn’t include any accident or other cause of death. Age Fifteen percent of pregnancies occur in women over 35. This number is increasing as fertility options expand and women decide to push back their date of pregnancy. Thirty percent of the 15 percent accounts for the maternal death rate. Existing Medical Conditions Obesity and metabolic syndrome up patient risk. High blood pressure and diabetes increase in older women who are pregnant. Surgical Births Cesarean sections are more prevalent. A C-section is a major abdominal surgery, increasing risk of infection and blood loss. C-sections account for 32 percent of births. This is becoming a cultural practice and is being used when not medically necessary. Vaginal birth is usually easier on cardiovascular issues than surgical birth. Heart Disease Cardiovascular disease is the biggest issue affecting these mothers. This includes preeclampsia, eclampsia, hypertension and heart failure developed during pregnancy. Older women, African American women and women with a hypertensive disorder are more likely to have these cardiovascular issues.  Ethnic Considerations African American women are up to three times more likely to die in childbirth than Caucasian women. This may be influenced by access to care. The healthiest pregnancy starts before you get pregnant. Other medical problems can be addressed prior to getting pregnant to improve the future mother’s prospects. Knowledge is Key Educating women to know when something is wrong will help. Bleeding, sharp pain, fever, and shortness of breath may indicate a larger problem. Seeking medical attention immediately for these symptoms may help prevent some maternal deaths. Pregnancy itself puts you at risk. Find a good doctor and a good team. Make sure your blood pressure is under control. Exercise as cleared by your doctor. Follow your doctor’s advice. Take care of yourself. Pay attention to how you feel after having the baby. Listen in as Dr. Jenn Haythe shares how to reduce risk for maternal death. Sponsor: Smarty Pants Vitamins

Facing entry or re-entry in the job market? What tools will help you find a job you love?Entering or re-entering the workforce can be a challenge. If you’ve been in the corporate world for 10 years or more, you might be very close-minded when looking at your skills and talents. You may only have one way of looking at your career. Today’s world is more project-based. Millennials look at what they want to contribute to a company and what experiences they’d like to have, whereas baby boomers typically committed to one lifelong career. Tips for Success There are now more career options. Examining your entire work portfolio and accomplishments is very empowering. It’s a great way to build your confidence. Take the time to articulate the stories of the things you’ve done really well. Be honest about the work you love most. Create a list of people you know, like and trust who you’ve worked with. It can be three to five people. Let them know you’re thinking about project-based work and you have something that can contribute to their workplace. They may never have considered hiring someone with your specific skill set. Entering the workforce now involves more focus on internships right out of college. College administration often partners with local businesses on creating internships. These sometimes result in employment. Re-entering the workforce is harder for some people than just entering the workforce for the first time. Many women who have taken off for caregiving feel guilty for not working consistently. A lot of employers are enthusiastic about hiring women who are returning to work because they are eager, grateful and dedicated. Also, keep in mind that re-entering the workforce is like riding a bike. You can just get back on it. Your reputation and previous work strengths stay with you forever. You can be successful again. The Interview Process Non-verbal cues come across to interviewers. Confidence is huge. Talking about facts and figures in relation to your accomplishments passionately shows the interviewers you are ready to take on the work. Prepare for your interview by working on your story. Updating your LinkedIn account helps with sorting out your story. What are you the go-to person for? What do you love doing? What is effortless for you? What would you do if you didn’t get paid to do it? Think about your skills and give the evidence that proves you have these skills. You will likely get generic questions about yourself and your work history in the interview. The goal of these questions is to find out if you’re going to help the company succeed or if you’re going to be a pain and require managing. Make it about the client. Have three words you want the client to think about you. Create three short stories about how you’ve done the work to become each of those three words. Talk about problem solving for that position based on your homework and understanding of the business. Treat it like a working session instead of an interview. Connect your value to the value the company needs. The Value of Values For those entering the workplace, think about your values. Find companies that match your values. For those re-entering the workplace, examine what past work made you feel really successful. Seek out work that provides that same kind of satisfaction. Listen in as Lisa Hufford shares her best tips for entering or re-entering the workforce. Sponsor: Smarty Pants Vitamins

Where do you look to find true happiness?Harvesting happiness is about seeing the positive emotions within your grasp. You have the ability to grow positive emotion over time if you tend to your garden. You are not too busy for self care. You just need to view your emotional well-being as something that needs training... as much training as your physical fitness. Women tend to identify happiness based on external sources. Is your partner happy? Are your kids happy? Does that new handbag equal happiness? If you aren’t emotionally, psychologically, spiritually and physically fit, then happiness is going to be challenging. You have to locate and release your emotional blocks to receiving happiness. Finding something positive to fill that space will lead you to a place of joy. It’s not what other people think about you that determines your level of happiness. What stories do you tell yourself about yourself? If you’ve suffered abuse or feel bad about parts of your appearance, you’re telling yourself you don’t have value or deserve to be happy. The good news is you can rewrite your own story. Tips for Finding Happiness Life is tough. You will endure pain. Suffering is optional. You can be your own guru. Trust your inner voice. Westerners are mass media marketing junkies. The message is that more is better. That’s not true. Reframe your relationship to "stuff." Most of us are ruled by a desire for control. The only thing you can control is yourself. Speak with someone to get your traumas heard and acknowledged. Surviving trauma involves making meaning out of bad circumstances. Creating a meaningful life afterward helps you thrive. You don’t like to feel negative emotions like grief, fear and anger. These emotions tell you that something is no longer working as well as it could be or should be. You want to turn the emotions off. However, if you look at the adversity, you can start to take control. Extending kindness and empathy in someone’s hour of darkness increases our humanity. Listen in as Lisa Cypers Kamen shares her best advice for finding happiness within yourself. Sponsor: Smarty Pants Vitamins

When do you perform best? When should you eat? When should you have sex?Have you ever referred to yourself as an early bird or a night owl? That may hint at your chronotype. A chronotype is a genetic classification of when your biology tells you to go to sleep. If you want to fall asleep at unconventional hours, you may need to adjust your life to your chronotype. You may find a shift in attitude and productivity if you stick with the sleep schedule your body wants. What’s your chronotype? Visit www.thepowerofwhenquiz.com to find out for free. The quiz matches your hormone fluctuations with 50 different activities that take place throughout the day to discover if there are certain times of day that are better for you to do specific activities. Four Chronotypes Bears. Bears are extroverted, fun-loving and affable. They are the glue that keeps society together. They’re full of funny stories. They have a good feel for work-life balance. They work hard and play hard. If you want to get things done, give them to a bear. They make up about 50 percent of society. Wolves. Wolves are introverted, creative, and loyal. They are night people. They won’t shut up when they’re comfortable around you. They may not require much sleep. They make up about 15 percent of the population. Dolphins. Dolphins have trouble sleeping. They’re type-A personalities with perfectionism that gets in the way of accomplishments. They are very intelligent. Lions. Lions are conscientious, stable, practical, optimistic. They are overachieving, prioritize health and fitness, seek positive interactions, and are always strategizing. They wake up bright-eyed at dawn or earlier. They start to tire in late afternoon and have no problem falling asleep at night. They’re most productive in the morning, most alert at noon and hardly ever nap. Lions make up 15 percent of the population. Your chronolongevity may shift your chronotype. Bears are more likely to become lions as they age. You may become a dolphin if you’re facing medical conditions. If your partner is another chronotype, you may be wondering how this affects your sex life. Sex happens 73 percent of the time out of convenience because you’re in the right place at the right time. Your desire for sexual activity may fall at a different time of day than your partner's because of hormone fluctuation. Try having sex between 9 am and 10 am on the weekend. This might be the best time for overlap. When should you eat? Your largest meal should be breakfast and dinner should be the smallest. Eat within one to two hours of waking. Don’t start the day with coffee; start with water first to hydrate yourself. Keep your eating window around eight hours to stay slim, trim and healthy. Listen in as Dr. Michael Breus discusses chronotypes and how to figure out when you function best. Sponsor: Smarty Pants Vitamins