Posts Tagged "wellbeing"

Unleash your power. Unleash your Talk.

Posted by Liz on May 4, 2012 in women's health, Work/occupation | 6 comments

When you think ‘Bootcamp,’ you probably think fitness or the military, right? But what about a boot camp geared towards helping you grow professionally as a speaker, boost your self-confidence or develop new skills? All within the safety and support of two of your most trusted colleagues or friends? That’s what is so intriguing about my longtime friend Jill Foster’s Unleash Your Talk program.

I contacted Jill when I first heard about Unleash Your Talk, namely because I was so intrigued. And when we started to delve into exactly what it was, format resonated deeply — not only because of the deep respect I have for Jill and her skills — but also because it reflected on of my long time goals to encourage women to support one another.

No matter our age, situation, relationship status, creed, religion, or color we rely on our friendships and networks to raise us up and bring us out of the darkness into the light, to fully blossom, thrive and grow, to create, express and love.

• Data from a study published in Psychological Review in 2000 suggests that women’s inherent response to stress is to ‘tend and befriend’ rather than ‘fight or flight;’ in other words, there is a biologically-defined strategy or pattern that involves caring for offspring, joining social groups, and gravitating towards friends under stressful circumstances. This is driven, at least in part, by the release of the hormone oxytocin, which coupled with endogenous opioids and other sex hormones, promotes maternal behavior as an alternative to the male-oriented fight and flee response.
• Findings from the Nurses Health Study have also shown that friendships help prevent the development of physical impairment and facilitate a more joyful existence. What’s more, having a strong social network can lower blood pressure and heart rate and improve cholesterol levels.

The bottom line is that Mama Nature has provided us with a built-in prompt to maintain those ever important bonds. Our inherent tendency to nurture completes the picture. It appears that as women, we possess the strongest alternative strategy to aging in existence: our friends.

So, let’s get back to Unleash your Talk.  Jill has taken the premise of achieving long term gains in health and wellbeing, i.e. strengthening friendships and support networks and has applied the same philosophy to public speaking. Unleash Your Talk provides a means for women who want to explore new facets and avenues for growth in their professional lives to do so in an intimate, supportive environment. The ultimate goal is not only to identify your personal, professional beliefs that drive you but also to provide a strategy that allows you to share those skills with others in a meaningful fashion. And Jills says that whether or not participants select a four-hour or full-day intensive, they will achieve, at minimum, a stronger ability to assert and present themselves in a public setting,an approach to communicate persuasively in power situations (e.g. client/boss scenarios) and means to break through the barriers that keep them from achieving success, whatever that looks like (e.g. what if I look or sound imperfect?). The more intensive full day also includes three take-away speaker proposals, a video content/performance project and review, and ongoing access to a coach for 30 days.

For women in midlife, reentering the job force, changing careers or delving into more professional speaking roles can be paralyzing. I love that Jill has taken the basic tenets of health and wellness, i.e. support, caring for one another, trust and communication, and applied them to a strategy to empower and enable. When we think about it, most of us have one or two people we bounce ideas off of consistently, whether they are personally or professionally-oriented. Unleash Your Talk promotes the medical and social concept of trusted peers and utilizes this dynamic as a means to move us forward in a professional, structured capacity.

Jill says that “public speech is public power.” I would like to add that public speech is personally empowering and personal power.

Check out this recap of a bootcamp that Jill conducted a few weeks ago. Isn’t it time to unleash your power? And Unleash your Talk?

Based in the Washington, DC region, she is a speechwriter and delivery coach, helping people develop distinct message & voice as public speakers.

About Jill…

Cited by ForbesWoman as one of 30 women entrepreneurs to follow on Twitter, Jill Foster is principal of Live Your Talk. Based in the Washington, DC region, she is a speechwriter and delivery coach, helping people develop distinct message & voice as public speakers. Believing strong communities come from strong conversations (and public speaking skill) — Jill works with award-winning entrepreneurs, CEOs, and innovators makin’ it happen as public speakers — on stages likeTED and TEDx, Ignite, plus a variety of keynotes around the globe. A social technology advocate, her work has been in conversation in The Washington Post, Huffington Post, Guardian UK, Washingtonian Magazine, and a range of media outlets.

Motivating Women…Part 3: New Attitude

Posted by Liz on Feb 17, 2012 in aging, appearance, exercise, Inspiration, women's health | 2 comments

If you haven’t caught this week’s posts, I’ve been talking to three powerhouse women: Shonali Burke, Kami Watson Huyse and Julie Pippert about the changes that they are making in their lives to improve their health. From the reaction these posts have garnered, I am convinced that my instincts were correct: their stories are nothing but motivating, not only to other women but also amongst themselves.

The sum of our parts

One overriding theme that arisen as this series has unfolded is that as women,  we are often as strong as the sum of our parts. Research has shown repeatedly that women thrive when they are supported by others. As I wrote several years ago ‘tending and befriending,’  nurturing our personal relationships,  communicating to one another when we need help, finding a shoulder to cry on or simply offering a hug not only reaffirms who we are but can also provide an essential foundation to see us through. The same goes for starting and maintaining a healthier routine: if you have a strong foundation, there’s no limit to what you can achieve.

To a certain extent, aging has given these women strength to take on new challenges and has acted a personal motivator to take back their health. “I am actually really enjoying my 40s,” says Shonali. “I feel much more ‘together’ than I did in my 30s and definitely in than in my 20s. I suppose as you age, you realize that life isn’t really worth anything unless you are satisfied that you gave it your all each day.” And as Julie notes, it’s not as easy as it once was to “coast in good health.” Rather, she expresses that, like many of her peers, the challenges have piled on and “it’s harder and harder to keep up good health and good feeling, as well as a trim and fit body.”  Moreover? The old adage ‘there’s no time like the present’ has certainly put its tendrils in these women’s psyches; Kami says that she knows that if she doesn’t “start now, I only get older from here.” This perspective is quite interesting because it does speak to the inside out; if you feel good about yourself, your outward glow certainly radiates a younger, healthier you.

A game plan

Your strategy for achieving personal wellness goals is just that: yours’. As noted, having a fitness ‘buddy’ or a personal trainer to lend support and push you to go the extra mile is optimal. So is journaling, says Julie. “I think it’s crucial to journal, at least during your initial phase of getting healthy, especially when it comes to eating right and being active. It’s a pain and not something I can maintain long-term, but each time I hit a plateau or start gaining [weight], I go back to journaling and see, oh yes, I am eating too much or too much of the wrong things and I’m not exercising enough. Or I’ve hit an exercise rut and it’s time to shake it up. Some people need a lot of shifting and I am one. You have to listen to your body. If you aren’t achieving your goal, it’s probably time to start journaling again and figuring out what you need to change.”

Give to yourself and they shall receive

As women, we don’t always adapt well to being on the receiving end. Mindful living, as I wrote about a year ago, is essential to our ability to care for others:

 How do we acknowledge that be cared for does not equate to losing power or control but actually improves outlook, wellbeing, and ability to deal with any challenges that we might be facing, that allowing others to “do” empowers and does not ‘de-power?’ Is it fear of refusal? Or fear of letting go?

Importantly, being cared for also refers to being cared for by ourselves. That means incorporating healthier habits that will add that extra armor we need as we age. As Kami says, “it is so easy for us to put everything and everyone else first and forget that by taking care of ourselves we actually are doing everyone a favor,” adding that “as a mother and a spouse, when I am less stressed out and taking care of my health and wellbeing it is a much better environment in my home.”

When was the last time you stepped back and really stopped to take stock? “Women spend so much time looking after/worrying about others that they don’t take enough care of themselves,” says Shonali. “We need to nurture ourselves first; only then will we be strong and capable enough to do this for others.” She adds an interesting point of view about taking time, that it’s not selfish. “We need to take a second look at the word ‘selfish’” explains Shonali. “It’s not selfish to be well. It’s not selfish to give yourself personal time and space. It’s not selfish to make your own health a priority. In fact, it’s the best kind of selflessness, because only then can we truly and wholly care for others.”

If you are still on fence about diving into a new routine, just try. Be present, engage in the moment. Start slowly and build up. You don’t need to run a marathon the first time you step out in your new sneakers. And you don’t have anything to prove. However, also? Don’t lose sight of the joy and fun as you move through your goals: the humorist Josh Billings said it best:

“There’s lots of people who spend so much time watching their health, they haven’t got time to enjoy it.”

Motivating women. There are three in my immediate horizon and thousands more around me. And you? Take some time and look around. I bet you’ll be glad that you did!

Wednesday Bubble: Yes, you can!

Posted by Liz on Feb 1, 2012 in aging, Inspiration | 6 comments

If you are anything like me, you may not always think you can, even though you are capable, smart and talented. And as women, we often find ourselves questioning our abilities (even though we are capable, smart and talented). For example, when was the last time you asked for a salary increase? Or defended yourself against a bully? Or took the bull by the horns and made that change that you’ve been telling yourself that you are going to make for a zillion months? Well? When?

No worries, because I’m not going to go all kumbaya on you. It’s not my style. But I would like to share my own ‘yes, you can’ moment, in hopes that it might motivate at least one person to take the first step they’ve been procrastinating about taking.

Let’s talk about taking the bull by the horns, aka, there’s no time like the present. First, a bit of context.

The last quarter of 2011 was a trying time for me. Business issues became all consuming, I was traveling a lot, sleeping a little, drinking too much and had swayed from diet. All of which add up to zero. And by the end of this time, I ended up a few pounds heavier, exhausted and truly out of balance. Not a great way to start a new year. And hence, my body revolted, forcing me not only to slow down but to stop entirely; I contracted a viral infection of the inner ear that resulted in terrible vertigo. And if you have ever had vertigo, you know that it ain’t pretty. Or fun.

This year, I have made a few promises to myself, mostly, to shed those couple of pounds that are hanging on, improve my eating habits and try the hardest to stay balanced. The latter part of this does not necessarily jive with my A type personality but so far it’s working. But more importantly? Yesterday I challenged myself to run a 10k at the gym. And I completed it in a fairly good time. Although once an avid runner, I have not run any admirable distance in decades. And it felt really good, AND dragged me out of the January doldrums.  Mostly though? I realized that I can; I can get back into a healthy groove, maintain some calm, rethink where I am in my life right now and if it’s where I want to be. And if not, I can define what’s next on the horizon and work towards making it happen. Because, I can kick it. I can run a 10K if I feel like it.

Guess what?  So can you.

Promise me that the next time that little voice in your head starts to talk you out of taking a step, even it’s a baby step, that you’ll pause and tell yourself “yes, I can.” And then just try…cuz:

Before this did you really know what life was,
Comprehend to the track for its wide cos,
Gettin mentions on the tip of the vibe buzz,
Rock ‘n’ roll to the beat of the funk fuzz,
Wipe your feet really good on the rhythm rug,
If you feel the urge to freak do the jitter bug,
Come and spread your arms if you really need a hug…

[Lyrics: A Tribe Called Quest]

Kumbaya? Maybe a wee little bit. Wednesday? No bubble this week. Just a little inspiration and whole lot of admiration..

Kick it.

Bringing back the woo-woo…or the ‘ain’t no woo woo.’ Mindfulness, meditation and stress

Posted by Liz on Dec 9, 2011 in anxiety, health, general, Meditation/mindfulness therapy | 0 comments

Are you familiar with the end of the year crunch? I’m in the midst of it and although life is scheduled to slow starting next week, I am finding that I am having difficulty keeping up. So, today, I’m bringing back the woo woo in hopes that it might influence my own inability to calm down the adrenals right now.

Apologies for being self-serving. To be truly honest, this is one of my favourite posts of this year so I’m bringing it back. One word at a time. Let’s start with the first:

Relaxation.

It’s so elusive for many of us. And yet, so important to our overall health and wellbeing. In fact, researchers are finally discovering how relaxation actually counters changes that occur in our bodies that result from exposure to constant stressors.

For decades, Dr. Herbert Benson, founder of the Mind-Body Institute in Cambridge, MA and an associate professor at Harvard University, has been writing about the relaxation response, a “mind-body intervention that elicits deep changes in the physical and emotional response to stress.” Strategies that elicit the relaxation response include meditation, yoga, tai chi, Qi gong, deep breathing, controlled muscle relaxation and guided imagery. And although many would like to point to the “woo woo” factor at-play, an evolving and wide body of published literature is indicative of how interested the medical community is in the mid-body connection and the positive changes that these practices promote, including a slowing or heart rate, a reduction in blood pressure, improvements in blood sugar and fats, and even boosts in our immune system. However, what has long eluded researchers is what actually happens in the body to achieve these improvements.

In a novel study published in 2008 in PLoS ONE,  Dr. Benson and his colleagues looked closely at 19 volunteers who had practiced relaxation response strategies (e.g. meditation, yoga, repetitive prayers) for as long as 20 years and compared them to 20 novices, individuals with no relaxation practice experience. These novices were provided with training sessions for 8 weeks that included information about how to reduce daily stress and the relaxation response and a 20 minute, individually-guided session comprising diaphragmatic breathing, a body scan and meditation.For 8 weeks thereafter, the novices then used a 20-minute relaxation CD at home and were asked to review the informational brochures. Blood samples and analysis of gene expression between experienced and novel relaxation practices, and pre- and post-training were then compared.

Importantly, while the researchers observed distinct changes in the genes in experienced relaxation practitioners compared to novices, when the novices started to incorporate relaxation practice into their lives, they also started to express similar positive alterations in their genes. Moreover, these changes are directly related to how cells respond to stress and create free radicals and inflammation that can lead to long-term damage. Additionally, type of relaxation strategy that was practiced was of no important; by achieving a relaxation state, individuals could make positive changes in their cellular structures thought to promote health.

Both inner and outer psychological states and environmental factors play a role in how women experience peri and post-menopause, their self-esteem, attitudes and severity of symptoms. If a daily practice of some sort of relaxation strategy can actually alter genes in a way that improves health and well-being, why can’t that daily practice also improve the menopausal/midlife experience?

While I’ve long embraced the idea, I’ve never actually made a concerted effort to incorporate some sort of relaxation strategy into my daily activities. I’m going to change that. Ain’t no woo woo but a woot woot so far as I can tell.

Just 60 minutes a day…

Posted by Liz on Dec 5, 2011 in aging, exercise, menopause | 2 comments

keeps the symptoms at bay?

You know that I’m all about exercise, not only to maintain fluctuating weight but also to chase those moody blues away . But did you know that increasing your workout to at least 60 minute a day may actually improve  wellbeing and lessen menopausal symptoms?

I stumbled across this piece last week and just knew that I had to share. And I am especially interested because it appears that too much exercise can set off early menopause (I’m still looking into this story). But to the study at hand.

Researchers, intrigued by the relationship between physical activity and menopausal symptoms, randomly assigned menopausal women to one of three groups:

• Less than 30 min/day physical activity
• Maintained or increased  physical activity from 30 to 6o min/day
• Maintained or increased their physical activity to  more than 60 min/day

During the time that participants were studied, their regular, habitual activity was defined as whenever they did something active for at least 10 minutes, e.g., household chores, transportation, etc. Additionally, all  were encouraged to be more active (e.g. taking stairs versus an elevator) or at the very least, maintain their current activity levels during the time that they were enrolled in the 12 week study period.

Granted, while the outcomes were modest, the research did show that women who engaged in moderate to rigorous activity for at least an hour a day benefitted both in terms of feeling more positive about themselves and begin able to focus as well as in their personal relationships compared to peers who did 30 minutes or less a day. Overall, almost all menopausal symptoms were also lessened with the highest degree of physical activity. And, the researchers likened the improvements in mental wellbeing to the ability to, at the very least, maintain weight.

An hour of moderate physical activity daily? That’s a lot when your life is filled to the brim and your hours, maxed out. But, at the same time, mid age changes in body composition, hormonal fluctuations and increased risk of heart disease all point to one conclusion: it may be worth it to make the time. If you can’t get to the gym, at least take the stairs.

Treat yourself. You’re worth the hour.