Different Ways to Wind Down

At some point in everyone’s life, we get stressed and feel overwhelmed. I find several ways to unwind when I have had a long day or I am stressed about something. Owning two companies, having a pet, and dealing with several different clients can be very challenging. The best part about creating my own schedule is I get to choose what I want to do when I want to do it, but these few tips can help those who work a nine to five also.

Read.

I am an avid reader. So, I find a good book in my library, one of my favorite websites, or a good magazine, and I read with a cup of coffee.

Run.

Running and exercising is one of the best ways to relieve stress and stay healthy. I run twice a day, at least three to four times a week.

Clean.

Cleaning has always been a good stress reliever for me. From cleaning, redecorating, and even doing laundry helps me unwind and relax.

Go for a walk.

I live in a downtown area where there are many coffee shops, shopping centers, and much more for me to explore. I try to leave my apartment once a day to view a different environment.

Laugh.

Binge watching is the new relationship for singles. Go on Netflix or Hulu and watch your favorite TV show or movie. Include your favorite snack and wine. Enjoy!

Talk to someone who makes you feel good.

Talking to a friend and family member is always helpful whether you are stressed or just need someone to talk to.

10 Tips for Successful Public Speaking

10 Tips for Successful Public Speaking

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  1. Know your material.  Once you have picked a topic you are interested in, be sure to know more than you include in your speech. Use personal stories to relate to the topic. Use conversational language.
  2. Practice. Rehearse out loud and repeat this action often.
  3. Know your audience. Greet audience members as they arrive. Converse with them prior to giving your speech.
  4. Know the room. Arrive early. Practice using microphone and walk around the stage.
  5. Relax. Transform nervous energy into enthusiasm. Try breathing exercises.
  6. Visualize yourself giving the speech. Imagine the audience clapping and giving a standing ovation.
  7. Realize people want to succeed. Audiences want you to be interesting, stimulating. informative, entertaining. They want to succeed, not fail.
  8. Don’t apologize. This is unnecessary because the audience never notice when you screw up UNLESS you make it obvious.
  9. Concentrate on the message. Focus your attention away from your own anxieties and concentrate on your message and your audience.
  10. Gain experience. Experience builds confidence, which is the key to effective speaking.

Professional Personality Traits Needed to Be Successful

Professional Personality Traits Needed to Be Successful

Whether you are a model, actor, or a careerist, there are professional personality traits that will not only help you become successful, but help keep you successful. As an instructor of personal and professional development, I often discuss with my students the do’s and don’ts when moving up in their career. There isn’t a single person who goes into something new having all the answers, but they key is wanting to do your best. There are specific things we can do to stand out in our career and help us move up. Below is a list of personality traits that professionals look for in a good employee.

Be kind

You must be able to give respect to get respect. Be kind to those you work with and respect them. Each day, we meet new people with different lifestyles. If you judge others on what they do, you will miss the opportunity to learn their strengths. As a boss or mentor, be sure to listen and understand those you are managing. This will make it easier to work with them and help them reach their full potential. It will also help a manager decide who it right for a position and when they are ready.

Be confident

Good self-esteem can help pick you up and get you through tough times. When you go to a job interview one question asked is, “Why should we hire you?” You should be able to answer that question with confidence. You should get to know yourself daily. Always focus on personal development. This includes handling failure. Even the most confident fail. Recognizing that you’ve failed and accepting it will help with your self-esteem and confidence in yourself. Avoiding failure and not accepting it will hinder your self-esteem. Learn to be confident no matter the situation.

Be a hard worker

No matter what you do as a careerist, you’ll wait, want, and not know. You wait for promotions, you want things to come easier and you never know what to expect each day. No matter what, be prepared and always do your best. When given a specific assignment or duty, the employer is looking for results. Employees don’t always know what to expect, but good employees try to understand what to do, regardless. Give it your all in everything you do.

Be a self-starter

Can you take charge? Being prepared is always key to showing initiative. To prepare yourself means taking care of you. That begins with proper rest, a healthy diet, and exercising. You always need to perfect your craft by practicing, learning, and setting goals. Doing these things will help you do so. The key is knowing much about your career and taking opportunities to grow. When an opportunity presents itself, if you prepare for it, you will be great at it.

 

 

 

This Week’s Workout

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This week I have been focused on cardio and toning my legs.

This week’s workout ( 3 out of 7 days):

3 mile run

50 squats every other day

Stretch before and after.

Healthy Tips:

Drink water daily. Always begin hydrating 24 hours in advance.

Stretching helps with preventing muscle cramps and helps the body with its mobility.

New Meal Ideas

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Baked Barbeque Lemon Chicken

Ingredients

Baked Chicken

Water 1/2 cup

Lemon 1/2

Lime 1/2

Barbeque Sauce 1/2 cup

Tenderizer

Basil

Parsley

Onion powder

Garlic powder

Place chicken into medium size pot. Add water, lemon, lime, tenderizer, parsley, onion powder, and garlic powder.

Cover. Cook on medium heat for 45 minutes. Once cooked, pour in barbeque sauce. Cook on low for another ten minutes.

Serve.

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Fish and Vegetables 

Cooked in NuWave

Follow directions for cooking fish in NuWave.

Ingredients

Fish (type of fish is your choice)

Tenderizer

Adobo

Serve with mustard or ranch dressing. Enjoy!

This Week’s Workout Routine

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Great news! I’ve made progress so far this year. My routines are working. The process to gain lean muscle is paying off. I’ve gain three pounds of muscle and based on my workouts, I been able to cut those pounds very well. As you see in the photo above, the definition in my weight gain has improved. Below are the routines I have completed in the last seven days.

Sunday: Full court basketball

Tuesday: 3 mile run

Thursday: 3 mile run; weight lifting: back 3 x 12 (70 lbs), triceps 3×10 (55 lbs), biceps (3×10 55 lbs)

Sunday: 3 mile run; full court basketball

 

Latest Workout Routine

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When I decided that fitness would be my new year resolution, I knew that the journey would be interesting and fun. I’ve been trying new things to stay in shape and to gain lean muscle. For the past two weeks, I’ve been working out three to four days a week. The workouts consist of playing basketball for 30-45 minutes, running 1 1/2-3 miles, and/or bike riding for 1-2 hours (depending on weather and destination). My weight goes up and down between 135-141, but I’m still gaining muscle definition. I’m becoming more curvy; slim curvy.

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Latest Shake

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My boyfriend and I tried a new shake. We kept it healthy, but also tasty. This was our last meal of the day after a 45 minute workout.

Ingredients

1 pack of Dole Frozen Fruits and Greens

Includes: Mango, Bananas, Apples, Pineapples, and Spinach.

Kale

Grapefruit juice

Add your favorite yogurt

 

 

Crazy Love Synopsis Chapter 1/2

Chapter 1: Do we exist for a purpose?

How much do we really appreciate life now that we have it? What if we didn’t exist? Would we matter then? In “Crazy Love”, Francis Chan discusses life and death as if most don’t appreciate it when they have it. Death is inevitable and life is a blessing. It’s all about how we look at it. Not only is it important to appreciate everything in life, but to also enjoy them. To be able to enjoy anything, we must first understand it. Who you are is the most important thing to understand about life. Do you know your purpose here on earth? Once we leave earth the only thing left of us are memories.

Chapter 2: Why worry?

We all know that worrying causes stress, but does worrying mean that we don’t trust God? Worrying causes stress which causes our cognitive thinking to change. We don’t make rational decisions, which can ultimately put us out of character. In this chapter, you will read of great people who chose NOT to give up themselves and God to help those around them.

 Book Links:

Christian Book

Barnes and Noble

Google Play

JOIN MY BOOK CLUB

Baked Chicken and Vegetables

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My boyfriend and I have been consistent with our diets considering we both love to eat. I decided to make my boyfriend a nice meal, but I needed to keep it healthy. So I made chicken and vegetables.

 

Ingredients 

Chicken breasts

Yellow Squash

Tomatoes

Carrots

Lemons

Green beans

Asparagus

Celery

Cucumbers

Black pepper

Garlic salt

Cream of Chicken

Water

You will need a standard baking pan and aluminum foil. Preheat the oven to 350 F.

Wash chicken. Season with black pepper and garlic salt on both sides. After wrapping aluminum foil around the bottom and sides of the baking pan, place seasoned chicken in pan.

Depending on how many people are eating, cut ALL vegetables into small to medium pieces and place all on and around seasoned chicken (see photo above). After you have placed the cut vegetables, pour cream of chicken onto chicken and vegetables.

Next, cut your lemon in half. Take one half and squeeze lemon juice on chicken and vegetables. Before placing baking pan into over, pour 2 cups of water underneath the aluminum foil.

*It’s ok if you get water inside the baking pan. 

Cook chicken and vegetables for 1 hour and 45 minutes.

You can add any side you would like to this dish. We had salad for the side dish. As you read, you noticed I didn’t add specific amounts to vegetables and seasonings because you can decide how flavored you would like this dish.