10 Ways to Have That Work Life Balance

Mosttt people have been there, you respect and appreciate your job, some may even love it, but the hours consume our weeks before we know it, and sometimes eating dinner at 8:45 is usually when we ask “where did the day go”?

My job has “busy” seasons. We work 50 hours and 6 days a week about 5 months out of the year. During those months we don’t get the typical holidays off (luckily not the major holidays) and 4 days of the week I eat dinner at the office.

I have been in that position where my friends and even my family, just don’t get it. You miss out on some things or you show up late/leave early. The lucky times when you do get to go, you’re yawning at 9:45 p.m.. I haven’t mastered it, I’m one of those people that believes in growth and that there is always room for improvement, but here are my top 10 ways I keep my work life balance.

  1. Go out for lunch with a coworker. I know some of you are going to not be into this, but let me tell you… having a friend where you spend 80% of your waking hours at makes a world of a difference. Go out and get some fresh air and bond with the coworker over anything! Find a new restaurant that you guys will both love. It brings something to look forward to during the work day.
  2. Have a happy hour or Friday night dinner planned. This can be with your hot date or even your coworkers. When you finally are done with that hectic week we often want to just go home and decompress (binge on Netflix) but that is time when you’re missing out on experiences.
  3. Take work e-mail off of your cell phone. This might not be allowed for some people in some positions, however, my rule of thumb is if they need you, they’ll call. Those e-mail notifications popping up outside of work is going to give you anxiety. It’s something that can wait until the next morning and it’s taking you away from being in the present moment.
  4. Multi-tasking hang-outs. I am an avid gym person during the week, it’s my time to de-stress, get my body moving after sitting all day, and have my me time. I’ve been guilty of skipping out on a taco Tuesday with friends, to gym it alone. But that’s not how it has to be every week. It’s also so fun to work out with someone. Ask your friend to go with you to the gym, get your workout in AND catch up with your loved ones!
  5. Communication. This is what is hard for a lot of people. If you’re effective at time management, you take 5 minutes walking in the hall or on your bathroom break to check in with people. Work-life balance is NOT leaving the people in your life on READ. If you are not making a few minutes here or there to send a quick, “Busy with work, check in with me later” , you need to re-evaluate what you are doing with your time. As corny as it sounds… communication is key to healthy relationships inside and outside of work. No one will value your time if you claim your are too busy for theirs.
  6. Work is Work, Home is Home. For the sake of your sanity, when you leave work, your are physically and mentally leaving work. This goes back to being in the present moment. There are weeks when there is going to be a crazy deadline and something will pop up in your mind when your relaxing (it happens). But when you go and meet with your family or roommates, ask them about their day, cook dinner, watch your favorite show, take your dog for a walk. Enjoy the other parts of your day.
  7. Have a stress reliever. This will help de-compress you from your work day. If you don’t get a chance to do your favorite activity, then go for a 20 minute walk when you get home. My stress reliever is a great gym session and sometimes cleaning. Maybe cooking or just talking to a loved one is yours. Find what it is and involve it in your week at least twice.
  8. Surround your remaining time with quality people. I think this speaks for its self, but when someone makes your laugh, feel happy, or just plan comfortable to spend life with, spend some time with those people.
  9. Have another responsibility. This might sound counter-productive to the title but hear me out. Work is not your life. I repeat, work is not your life. For some of you, your other responsibility will be your children or even a pet. Mine is my plants. Not as high of a responsibility as the first two, but it’s something I enjoy and I wake up and have to care to before I rush off to work.
  10. Put your health first. This includes your physical and mental health. You will be way more efficient at your job, on top of your tasks, and keep the ball rolling when your not groggy, moody, or lethargic. We are normalizing having mental health days and it’s so important. Some days you get bad news or you slept terrible and just running behind on life and if you don’t attend to what your body needs, you will not be able to attend to what your coworkers need. Try the 9 steps above to NOT burnout. Do not eat take out everyday, those high sodium/ high saturate fat meals are not fueling your body or mind. Drink your water, because your brain functions at a higher frequency when your hydrated. Go to bed at a good time, because you deserve to be ready and aware for your next day!

I hope you enjoyed my 10 tips on how to maintain a work life balance! Give them a try and live your best balanced !

Cancelled Culture

Some of the effects of the world having such a wide use of social media is that it’s very quick to spread news, and negative news tends to get the longest and most widespread attention. Why does this happen? People naturally want to know what’s going, humans want to help and make a change, but also misery loves company.

This spot light on negative treatment from typically, celebrities and people with money and/or power, has started people to respond with a “let’s cancel this person” attitude. This has started the canceled culture.

What is canceled culture?

Canceled culture is the practice of withdrawing support for said public figure or company after they are known for participating in something offensive, or deemed so.

Online Shaming, the act of publicly shaming a target to humiliate on the internet via social media platforms or other localized media.

Why has it become so popular? Is it beneficial?

Canceled culture has become part of the trending verbiage in today’s society. We as humans are trying to make our selves aware of the mistreatment that has been going on and to put a stop to it. The amount of attention that it causes is immense and with the more people that know about the mistreatment from the person or company at fault the more people that will disprove and will no longer support such person or company. The lack of support will cause the person to no longer be able to monetize on viewers time or money.

It has become a trend to see a terrible side of a story headline and make assumptions. People that participate in the cancel culture have even shamed others for not participating in their same behavior.

However, you can’t bring peace from hate.

Why cancel culture is toxic.

  • The cancel culture can quickly become a toxic attitude that disallows forgiveness or growth. The backlash that stars in the media is to shame and hate on the person or company at hand.
  • It is causing people to look for the bad. People are getting hyped on public shaming. No one is perfect and no one has the same view point on everything.
  • If someone is not aware of something, the reaction has become to react with backlash instead of communicating on different view points.

People have lost the way to respect other peoples opinions and ways of life. People will preach about how they want other people to respect them and how “you do you”. Honey, if you can’t practice what you preach you are by definition a hypocrite. Hypocrisy is the pretense of having virtuous character or morals that said person does not really have.

It is okay if someone doesn’t believe the same thing as you. They may not be your best friend or the talk show spokes person you always “believed” they were, but guess what the more you get to know someone and live life, the more you learn that a lot of people don’t think the same.

Why not encourage the lack of support to cause growth?

The overall outlook of cancel culture, is not a healthy outlook. The world, media, companies, brand designers, celebrities, TV shows, are made up of humans. It is human nature to make a mistake and it should be allowed to make amends. Public shaming is never the way to teach. This is not how we teach our children. We would never outwardly shame a child for a fault (some people would label this as bullying). Why should we have that behavior towards anyone or anything else. There are positive ways of informing, providing research, and teaching to communicate in an effective manor that can be peaceful for all parties.

Do you think the cancel culture should be canceled?

Key West for the Weekend!

If you’re looking for a spot with a ton of activities, sun, awesome people, and beautiful views of our ocean.. look no further than the Florida keys. Me and my friends took our annual girls trip here for a 3 day weekend and had a blast!

First, you gotta pick the date of the trip, which is half the battle when it’s a group of people. We like to use the app doodle to vote on which days work best for everyone.

Choosing where to stay was the next battle as you don’t want to be too far from things to do but also don’t want to drop $$$ for where you’re going to sleep. We decided on the 24 North Hotel. It was about 20 minutes from the downtown Key West area but they have a free shuttle! We also were able to get a room with an ocean view. Oh, did I mention there’s a Starbucks right next to the hotel?

The day after we drove into Key West we had a tour planned with Furry Adventure Sports, I highly recommend booking a tour with a company like this or another boat tour because when you’re in the Keys you want to be out on the water, unless you have a boat, you’re going to have to opt for a tour. We booked the ultimate adventure tour, which included snorkeling, parasailing, jet skiing, banana boat rides, and they served us lunch and drinks! We had a great time and all got to try something new.

In the evening we made our way down to Mallory square to catch the sunset. Mallory square is also where people put on their own unique shows. We had one person playing with fire, another playing music, and one guy had about 40 people around him just doing random acrobatic moves. If you’re waiting for your dinner reservation, definitely check out this spot. We booked our dinner reservation at El Meson De Pepe’s Restaurant for dinner, it has amazing Cuban food and perfect after a long day out on the water.

Our 2nd day was all about doing our own exploring. We grabbed brunch with some spiked mimosas and coffees at The Breakfast Club Too. After, we walked around and checked out all of the roosters that just roam around and found a spot to rent some bikes. Biking is one of the best ways to get around downtown Key West since it’s not a large island and parking is very minimal. We biked over to some of the top touristy spots, the southern most point and mile marker 0. Also, biking with a group of your girls is fun! Grab a beach cruiser and stroll around!

Note: Bring water if you are going in the summer! The southern most point destination always has a line and you will start sweating, you don’t want to get dehydrated on your vacation!

When in Key West, you have to try and find the best Key Lime pie shop. I am not a key lime pie person, the tartness just doesn’t do it for me, but man Kermit’s Key West Lime Shoppe, has bomb Key lime pie, Key lime salsa, key lime pops, and anything else you can think of! I even bought some key lime juice to take home for cooking. When you need a break from the bikes or the hot sun, check out this spot!

Our last evening we went to check out the night life. The bars that were the most packed were Sloppy Joe’s, Flying Monkey’s, and The bull. I liked the Bull because it had different levels you could go up to. Don’t worry about a set destination for night life though, If you set your Uber destination for anywhere on Duval Street, you’ll be good to go! All of the bars in that area have history and great drinks.

The next morning we relaxed by the pool at our hotel for a chill morning before heading back on the road. Once you leave your hotel, don’t think the adventure is over yett! On your way up the key’s you have to stop at Robbie’s in Islamorada to feed the Tarpon’s! It’s the thing to do.

*This wouldn’t be a good post on visiting the Florida Keys without taking a moment to address REEF SAFE SUNSCREEN. Many boat tours are also requiring you to use reef safe sunscreen when participating in their adventures. Coral reef bleaching is harming the beautiful water life in the Keys due to the harmful chemicals not only for the fish, but those chemical sunscreens aren’t great for humans either. Let’s keep our ocean beautifully balanced with reef safe sunscreen!

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The Act of Exercise Binging

“Exercise Binging”… not a term that has been talked about in too many conversations. The term “binge eating” has a more known audience. I’d like to shed some light on the act of binge exercising….

Many people are getting into their fitness journey, a trend I am alll for! Let’s better ourselves and take action over our health. But all too often have I seen people that are still new in their journey get off track, then back on track, then ready to smash their goals to get the body they want, stop their exercise routine and then complain about their body again. It’s a vicious cycle that isn’t good for our mental health. I’d like to shed some light on the key behaviors that are a sign of binge exercising that can cause a burnout.

“Two a Days”

The term “two a days” refers to training your body twice a day, typically early in the morning and then early evening. Who is this training designed for? HIGH LEVEL ATHLETES TRAINING FOR COMPETITION. This type of training is not designed for maintaining a healthy body. When someone trains this way to smash their goals and get it over with they are putting themselves at risk for 1) Injury and 2) over training. When you are doing physical exercise that involves exerting your self, increasing your heart rate, straining your muscles, dehydration from sweating, all of these events are a form of physical stress. In moderation all of those above factors are stimulates for your body that are beneficial, but too much can be problematic. What does our body want? Balance.

Spending 3 Hours in the Gym

Those 3 hour long workouts are not doing as much good as you think they are. They are reasons to be there for that long such as, training with a professional, socializing and networking, and body building for a competition. Again, let’s go back to staying in the gym when training for a competition, it’s a temporary goal and you know what those athletes do when they’re done? Eat all the carbs and take a rest week or three, then go back to an exercise routine of maintaining their health.

Revolving your days around exercise

It is important make some time to work out, however, these are some signs that you’re revolving your days around exercise.

  • Canceling your plans to socialize multiple times because the gym is more of a priority
    • Instead, try suggesting socializing with a fun activity that gets the body moving!
  • Skipping out on your sleep schedule to work out
  • Frequently engaging conversations about working out.
    • Exercising may be an outlet, not an obsession.

This is what happens when our body is over worked:

  • Fatigue
  • Dehydration
  • Suppressing the immune system
  • Decreased muscle recovery time

Unfortunately, people that binge exercise are loosing the benefits of exercising. This is often caused by having the wrong reason to start. We live in a social media filled world where everyone wants to look “perfect”, tiny waist, no rolls, toned muscles. The toned body can be nice (we’re still going to be authentic here), but you know whats even nicer? A healthy heart, clear skin from sweating out toxins, natural serotonin from getting your heart rate up, hanging out with a friend and trying a new workout.

Trying to “make up for” or over working yourself is not maintainable. The body will burn out and the drive and focus for sustaining a healthy lifestyle will turn into a battle with yourself. A life of balance is the key to maintaining a consistent healthy way of working out.

Comment below your favorite exercises to do throughout the year!

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Consuming Calories vs. Energy

The United States nutrition labels state the caloric intake per serving of food. Australia lists the Energy per serving of food.

We have sunk into a habit of checking the calories on a snack but ignoring the micronutrients and ingredients that we are actually consuming. The small bag of chips for your afternoon snack may say under 100 calories but the sodium content may be over 10% of youre daily value and contain high amounts of additional perservatives to amp up the taste and color of the product.

Let’s take a step back and view these calories as ENERGY, just take a moment to imagine eating a source of energy that contains starch, fat, and sodium. Would you then rethink what you grab for an afternoon snack?

The focus should NOT BE SOLELY ON CALORIES. When you go in grocery store and opt for quick sources of food, you are buying a product, often a modified product. What is labeled as “vegan”, “gluten free”, “reduced fat”, may have substitutes that are just plain NOT GOOD FOR YOU.

This brings us to lack of nutrients and our body wants MORE. What we often assume more means is calories, so the cycle of eating nutrient dense foods at low calories begins. The substitute of an energy shot to gives us a burst of caffeine for 5 calories, will not fix the issue. What your body is actually craving is complex carbohydrates, lean protein, vitamin B, iron, and other micro nutrients.

Don’t be afraid of the number be afraid of what you’re consuming.

~Next time you’re craving salt drink a glass of water. You may be dehydrated.

~Next time you’re craving something sweet opt for mango, pineapple, or peaches! I also love a banana with peanut butter, dash of cinnamon, and a drizzle of honey!

~Next time you want to eat out of boredom opt for carrots, watermelon, almonds, or pop your own popcorn so you can control the salt (and maybe add a little garlic powder).

We don’t want to live a life of restrictions. There are always options to enjoy savory foods without the calorie counter and guilt. It is when we form a HABIT of not caring about what were consuming when it becomes a problem. When you typically eat to fuel your body it is okay to eat the creamy bowl of pasta from your favorite restaurant with a glass of wine and yes, desert after. And no, you don’t need to eat less calories the next day.

We are about a balanced life, we consume to fuel the body and maybe the soul with our guilty pleasure food, but we don’t neglect our body from the micronutrients it deserves.

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Arizona – 6 Day Itinerary

Whats a balanced life without some travel? See my 6 day itinerary to explore Arizona!

Me and four other of my girlfriends went to Arizona in December (right after it snowed) to celebrate a college graduation.

What we saw:

  • Grand Canyon (South Rim)
  • Antelope Canyon
  • Devils Bridge
  • Birthing Cave Vortex
  • Horseshoe Bend

Day 1: The first day was a travel day. We flew from Ft. Lauderdale early in the morning to Phoenix, Arizona, got our rental car and drove about 2 hours to the Best Western Grand Canyon. This hotel location was amazing and a beautiful hotel. Easy ten minute drive right into the South rim of Grand Canyon National Park.

Day 2: The next morning we woke up early and caught the sunrise at the grand canyon. Once the sun was up we went back to the hotel for breakfast and go ready for some hiking. We were daring enough to be part of the small percentage that goes “below the rim” and hike Ooo Aah Point. Highly recommend, its verryy steep but considered an easy/medium hike.

Side note: Summer is considered the busiest month to visit but the views of the snow in the Grand Canyon was spectacular and I’m so glad we were able to visit in the winter!

Day 3: The next day was another early morning. We got up around 6:30 am to get back on the round to drive 2 hours to Page, Arizona. Our first stop was a lower antelope Canyon tour! If you’re deciding on which canyon to do, may depend on your adventure level and what time of year you’re going. Summer can get extremelyy crowded so we were lucky enough to go during an off season. They say Upper is the most crowded so if you’re looking for less people, look into Canyon X! Lower antelope canyon has ladders and stairs, if your more into a “hiking” experience I’d go with the lower antelope canyon.

After the Antelope Canyon Tour, we drove about 25 minutes to Horseshoe Bend. We had packed lunches and found a cool spot on the rocks and had lunch with a view. After staring at the amazing views, walking around to see the different angles, and taking ALOTT of pictures, we were back on the road!

Day 4: The night before we had arrived at Sedona, Arizona! This town was beautiful, I honestly can not wait to go back. I got a great deal for the Arabella Hotel, and can not say enough positive things about the accommodations and location. We had slept in this morning (we needed it) and had a leisure morning before getting ready to explore Devils Bridge! Later that even we had gone out to see the sunset behind the red rocks. Once we got back into town we explored downtown and went wine tasting at the Winery 1912!

Day 5: Our last full day in Sedona, Arizona we went to visit the birthing cave vortex. If you’re not familiar with this, Sedona is said to have spiritual healing frequencies and the birthing cave is keen on femininity frequencies. This pinterest article helped us find it! It was a bit rocky Locating the path but once we made it, the views were incredible. This was definitely my favorite hike of the whole trip.

Later that evening we had a nice last vacay night dinner at The Hudson, the food was amazing!

Day 6: Our last day was a travel day to drive back to the airport and head back home to Ft. Lauderdale.

Thanks for reading about my trip to Arizona! Comment below what you want to plan out or if you would add anything else in! If you need more detailed information, send a message using the contact link!

Follow us on twitter: @balancedliving6

Once upon a quarantine morning

Wake up to an alarm around what use to be 6:45 am is now 7:30ishh, to roll out of bed and get ready for my work from home day that is all of ten feet from my bed. My mornings of getting ready for work are no longer rushing to brush my teeth while preparing my to-go coffee after meal prepping the night before. Here has been what works for me to get a jump start on my mornings.

  • Wake up and make your bed.
    • Start your day with a clean room and a little productivity
  • Stretch.
    • Stand up, stretch your arms, lean side to side, and touch your toes, you were just laying down for 8 hours.
  • Brush your teeth and wash your face.
    • Cleanliness hasn’t gone anyway, even if you haven’t.
  • Skip the make up.
    • A little chap stick and brushing the eyebrows/eyelashes is about it.
  • Make my morning coffee.
  • Water my plants.
  • Take my morning coffee on the patio and do a 5 or 10 minute morning meditation.
  • Take 5 or 10 minutes to do some dishes around the kitchen.
    • We’re spending a lot more time in our kitchens, do a little cleaning here and there, so you’re not daunted by the mound of dirty dishes at the end of the day.
  • Start up my computer and begin reading my e-mails.

I’d love to know what everyone else’s quarantine morning routines are! If you’re in need of one, give this a go!

Eat to boost your mood!

My guilty pleasure snack? White cheddar popcorn. I could eat an entire family size bag in one sitting and still want more. Is it healthy? Most likely not doctor recommended but it’s delicious and sometimes enjoying handfuls of popcorn makes me happy.

The bloating after isn’t great but what “justifies” it is that I dont typically do that. I typically eat things that fuel and nurture my body. These cravings that we get for more sugar and sodium are often stress responses.

Sometimes those stress responses of anxiety, fidgeting, frustration, tiredness are all just signs our body needs some nutrients. There are foods that literally boost our mood. See some of my favorites!

Water: you ever hear that you should drink water as soon as you wake up? It’s because our bodies are 70% water and our brain functions at a higher attention when its hydrated. Falling asleep at your desk? Drink water.

Bananas!: These yellow fruits naturally boost your serotonin from a natural protein chemical called tryptophan, vitamin B6, vitamin A, and iron! (Great snack to grab right before that time of month)

Nuts and Seeds: Besides being an additonal source of protein, nuts and seeds also are great for micronutrients. Cashews and Walnuts are high in magnesium, almonds are high in vitamin E and fiber! Nuts and seeds are also high in zinc, a source that has been recommended to aid treating the common cold.

Sunshine: Although absorbed by our skin, going outside for a walk is a little more than just exercise if the sun is shining. Those sun rays have been proven to improve the mental state and to reduce feelings of depression. A little vitamin D and some deep breaths will balance your mental state to be more calm.

Tea: Tea has been used as herbal remedies for generations. I love having some peppermint or ginger tea to aid in digestion from bloating or upset stomach. To reduce anxiety try: passionflower tea, green tea, ashwagandha

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Well hello there…

When quarantine lock down started, I was allll about working from home and having a little more time in my life to do things that I wanted to do. I read a book, cleaned out my closet, got in the habit of making my bed, enjoyed my morning coffee on the patio. It was so nice, for the first few weeks. About six weeks in I found myself looking up ways to stay motivated being home all the time.

I found a few articles talking about keeping a routine, you know, make your bed, get dressed, fix your hair, as if you have somewhere to go. The articles also focused on eating well and sleeping at your usual bed time. As I tried to keep that going I found myself still making my bed but the lion’s mane from when I woke up at 7 am was just as messy at 7 pm. I was in pajamas most of the day because why should I add to the laundry if I’m not going any where? However, at the end of my work day I had realized the only physical activity I had done was walking to the kitchen for coffee and walking from the table back to the kitchen for snacks…

After my work day I would go for a walk around my neighborhood and facetime someone. If I didn’t go for a walk, I would try to do an actual home workout to get the blood flowing and I cooked from home more or tried a new recipe every couple days. As most of the world is aware, large gatherings were canceled, including the concerts, trips, festivals, birthday plans, and manyyy events that I was looking forward to. We all had to come to a realization that the idea of having that event to look forward to as a source of happiness had to be changed. We were forced to find comfort in our homes around whichever few loved ones we had around us.

Now some time has passed since that shift in life was so new and people are attempting to get “back on track”. After listening to friends and family around me, I can’t help but think that it was okay to feel low one day or eat all the cookies or not go to the gym for a month. As a human, your body just needs to rest and relaxation sometimes. After all, mentally we had a lot to process. I want to encourage a life of balance without the binging or competing with yourself (or others) to get to that specific “status”. It’s when we just look at dieting or exercising as a means to an end where human’s start to go in this wave pattern of being on and off track. Which in turn creates disappointment and self doubt.

Stay tuned for some positive reads about how to live your (best) balanced life!