Hello everyone!!! 👋🏻👋🏻👋🏻

I hope you’ve had a fantastic week. Winter finally arrived here in Ottawa, later than usual, but coming in full force. I’m happy to have it though; I enjoy getting outdoors even in the cold. Living out in the wild where I do makes winter an enjoyable experience. ❄️

For an idea of how much snow we got, just last night – have a peek at my back deck this morning. Pretty crazy!

In last week’s newsletter, I recommended that before starting significant transitions in your life or career, it’s important to establish a solid foundation (link here if you need a refresher). Otherwise, there’s a good chance you’ll go down a path that isn’t yours, heading in the wrong direction. You’ll be chasing the wrong goals, ones that you’ve allowed others in your life to set for you.

Instead, take charge of your life, getting clear about what you want and why. You can’t do that until you’ve established a solid foundation, one that you can build on.

This week, we’ll explore one of the primary elements to this foundation: your health. 💪🏻

Let’s dive in!

From Healthy to High Achieving: Wellness Secrets for Professionals

There’s a saying I heard somewhere that is extremely relevant to this week’s theme. Unfortunately, I couldn’t find the person who said it to credit them for it, but it’s a brilliant quote.

“If you listen to your body when it whispers, you won’t have to hear it scream.”

I don’t know about you, but that paints a vivid picture for me. Truthfully, several years ago, I had an up-close, personal experience with the imagery behind this quote. I wasn’t taking care of myself, working too hard, not getting enough sleep, and found myself caught up in all the usual trappings that come with “success” at work. Until I crashed. HARD. So hard that I ended up in a mental hospital and was off work for several months recovering. So, yeah, I can relate to the truth in that quote. I heard my body scream, loud and clear.

I got lucky, as I had a great support system in place that allowed me the flexibility I needed to recover. I know many people aren’t in such a fortunate position. Which is why I share my story, and why I want to help as many people as possible avoid having to go through a similar experience.

Your Health —>Your Number One Priority

I typically shy away from telling people what to do or what things should be important to them, but this is one of the rare cases where I make an exception. Taking care of your health should be hands-down, your number-one, top, most urgent priority. Yet it seems to be one of the first things that people set aside when they feel stressed and under pressure.

I’m guilty of it too, but at least now I’m aware of it and can take steps to ensure it doesn’t get out of control like it did for me before. And like I’m sure it does for so many.

When I would get stressed out about something, I would often eat some junk food. Salty, crunchy chips are both my dearest friends and my biggest nemesis. Somehow, I seem to think that shoving handful after handful of salt, oils, and carbs will make me feel better when I’m overwhelmed. Instead, it always makes me feel like shit. Yet I still want to do it sometimes. I bet you can relate; I can’t be alone here!

Do you work late when you’ve got an enormous task due, burning the midnight oil to crunch out the work? Or get up early and run to your laptop, furiously jabbing away at the keyboard while gulping your morning coffee? What about grabbing some lunch-time grub from a fast-food joint, and then hunching over your desk while you wolf down your meal?

These are all signs that things are off track, as you’re not putting your health high enough on your priorities. If you’re doing these things often at all, time for a shake-up.

The Many Dimensions of Health

People often just think about diet or exercise when they think about health. While those are extremely important aspects of health, they aren’t the only ones to consider. When I talk about health, I’m referring to health in several dimensions, including:

Physical health.
Mental health.
Spiritual health.

To be ‘healthy’, you need to have health in all three dimensions. Even if you have rock hard abs and can bench press 300 pounds but you’re suffering from a ton of anxiety, you aren’t healthy. There is a mind-body connection that is important to consider.

If you’re always stressed out or dealing with fear and anxiety, there are negative effects on your physical health. It also works in reverse; there are many cognitive benefits to moving your body. I experience this all the time, having some of my best insights and sparks of inspiration while out on a walk.

Moving your body helps move you forward in your career, too.

Not making time for exercise is counterproductive. Not only does it impact you in the long-term, but it also directly impacts you tangibly in the short-term. If you just do some exercise, even when you don’t feel like it, you’ll feel better. Every time. And when you feel better, you’ll produce better results. You’ll make better decisions.

The hard part of exercise is convincing yourself to start. We are comfort-seeking creatures, so we naturally avoid putting ourselves into states of discomfort. I experience this all the time. In my case, it arises when I should do yoga, which I typically do after the workday has ended. I rarely feel like doing it, telling myself it’s okay to skip it, since I worked so hard. I tell myself I’ve earned a break.

Yet on the days I ‘force’ myself to do it, I feel SO much better afterwards; I’ve never regretted doing it. After doing exercise, not only do you feel better, but it enhances your performance. This is primarily because of the release of various chemicals and hormones in the brain.

Here’s an overview of the key chemicals released during exercise that contribute to improved cognitive function, mood, and overall brain health:

Endorphins: Often referred to as the body’s “feel-good” hormones, endorphins are released during prolonged, continuous exercise, such as running or cycling. They are known for their pain-relieving properties and their ability to produce a feeling of well-being and euphoria, sometimes referred to as the “runner’s high.”
Dopamine:This neurotransmitter plays a significant role in reward, motivation, memory, attention, and even regulating body movements. Regular exercise increases dopamine levels, which can lead to improved mood and concentration, and a reduction in stress and depression.
Serotonin: Exercise can boost serotonin levels, which is crucial for mood regulation, appetite control, and sleep. Higher levels of serotonin can lead to improved mood and a feeling of calmness and focus.
Norepinephrine (Noradrenaline): This neurotransmitter and hormone is important for attention, perception, motivation, and arousal. Exercise-induced increases in norepinephrine can enhance alertness, attention, and energy, improving cognitive function.
Brain-Derived Neurotrophic Factor (BDNF): This protein promotes the survival of nerve cells (neurons) and encourages the growth and differentiation of new neurons and synapses. Exercise elevates BDNF levels, which are vital for memory, learning, and higher thinking.
Endocannabinoids: These are naturally produced compounds in the body that are similar to the active components of cannabis. They are released during exercise and are associated with improved mood and a sense of calm.
GABA (Gamma-Amino Butyric Acid): GABA is an inhibitory neurotransmitter that can have a calming effect on the brain. Exercise increases GABA levels, which can help control fear and anxiety and regulate muscle tone.

The combination of these chemicals not only boosts mood and reduces stress, but also enhances various aspects of cognitive function, such as memory, attention, and problem-solving skills. This chemical cocktail can make the mind more effective, particularly after regular and consistent exercise.

Seems like a incredible investment, even in the short-term. Just move your body.

Diet

Diet plays a crucial role in determining your effectiveness, impacting various aspects of cognitive function, mood, energy levels, and overall health.

There are so many approaches to eating a healthy diet that I will not weigh in one. Different people respond to different foods in different ways, so my one piece of advice here is to experiment. The key is to pay attention, both to what you eat and to how it makes you feel. Not how it makes you feel when you are eating; I love how it feels to eat a delicious pizza. But how do you feel a few hours later, and then how you feel the next day? Pay attention. Also, eat natural foods that you prepare yourself. Eating processed foods simply isn’t good for you, even if it is sold as being ‘good for you’.

Here’s a few ways how diet influences your performance:

Energy levels and metabolism: The food you consume is your body’s primary source of energy. A balanced diet provides steady energy throughout the day, whereas an unhealthy diet can lead to energy spikes and crashes.
Cognitive function: Certain nutrients have a direct impact on brain health and cognitive function. For example, omega-3 fatty acids (found in fish, nuts, and seeds) are known for enhancing memory and learning abilities. Antioxidants, found in certain fruits and vegetables, protect brain cells from damage and improve focus and problem-solving skills.
Mood regulation: Diet influences the production of neurotransmitters like serotonin, dopamine, and norepinephrine, which regulate mood. A poor diet can exacerbate stress and lead to mood swings, while a healthy diet can promote a more stable and positive mood, contributing to better relationships and improved focus and productivity.
Immune system function: Regular consumption of a diet rich in vitamins, minerals, and antioxidants strengthens the immune system. A stronger immune system means fewer sick days and consistent productivity.
Stress reduction: Certain foods help moderate the body’s level of cortisol, the stress hormone. Foods rich in vitamin C, magnesium, and omega-3 fatty acids can help manage stress levels.
Gut health: There’s a growing body of research showing a strong connection between gut health and mental health. Following a proper diet supports gut health, which can positively affect mental well-being and cognitive function.

In summary, a balanced diet can significantly enhance your overall effectiveness by boosting energy, mood, cognitive function, and overall health. Conversely, a diet high in processed foods, sugar, and unhealthy fats can have the opposite effect, reducing alertness, mood stability, and productivity.

Put quality food in your system, and it’ll perform better for you. It’s really simple.

The importance of quality sleep.

Often when people get busy, one of the first things they cut back on is sleep. This is extremely counterproductive, not to mention dangerous. Various studies have showed that being sleep-deprived can have similar effects as being intoxicated by alcohol (link).

Here are some ways your sleep quality can affect various aspects of your performance:

Cognitive function: Adequate sleep is essential for cognitive processes like memory, learning, problem-solving, and decision-making. A lack of sleep can impair these abilities, making it harder to concentrate and process information.
Mood regulation: Poor sleep can lead to irritability and an increased risk of mood disorders like depression and anxiety, affecting interpersonal relationships and workplace dynamics.
Physical health: Chronic sleep deprivation is linked to various health problems, including obesity, diabetes, cardiovascular disease, and a weakened immune system, leading to increased absenteeism and decreased productivity.
Stress management: A good night’s sleep can reduce stress levels, while insufficient sleep can exacerbate stress, affecting your ability to cope with daily work challenges.
Creativity and innovation: Sleep, especially REM sleep, is associated with enhanced creative thinking and problem-solving skills.
Reaction time and accuracy: Sleep deprivation can slow reaction times and increase errors, which is critical in professions requiring precision or quick responses.

Once you understand the impacts of not getting enough sleep, it becomes immediately obvious that you will not do your best work or take the smartest decisions when you’re sleep-deprived. So don’t cut back on sleep thinking it’s going to help you get more done; the reverse is true.

Tips for improving your sleep quality.

To improve sleep quality and thus enhance your effectiveness and overall quality of life, consider the following sleep hygiene tips:

Consistent sleep schedule: Stick to a regular sleep schedule, even on weekends, to regulate your body’s internal clock.
Create a restful environment: Ensure your bedroom is quiet, dark, and cool. Consider using earplugs, eye shades, or white noise machines if necessary.
Comfortable bedding: Invest in a comfortable mattress and pillows. The quality of your bedding can significantly affect the quality of your sleep.
Limit exposure to screens before bed: The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Try to avoid screens for at least an hour before bedtime.
Avoid stimulants and heavy meals: Avoid caffeine, nicotine, and heavy meals within a few hours of bedtime, as they can disrupt sleep. Personally, I can’t have caffeine after noon at all, as it really affects my sleep.
Relaxation techniques: Develop a pre-sleep ritual to relax and wind down. This might include reading, taking a warm bath, meditation, or gentle stretching. I love some quiet reading before bed, although if I’m honest, this is something I should do more often.
Physical activity: Regular physical activity during the day can promote better sleep but avoid exercising too close to bedtime, as it will probably interfere with sleep because of the chemicals released in your body by exercise.
Manage worries: Try to resolve your worries or concerns before bedtime. Jotting down what’s on your mind and setting it aside for tomorrow can be helpful. By writing these things down, you can more easily let them go, knowing that you don’t need to worry about holding them in your mind.
Limit naps: If you choose to nap during the day, limit it to 20-30 minutes and avoid napping late in the day. If you’re quite tired during the day, that’s a sign that you’re not getting enough sleep, or not taking care of yourself in other ways.

Witness the remarkable increase in your productivity and overall well-being by consistently getting enough quality sleep. Investing some effort in developing good sleep hygiene practices is something that will pay dividends for years.

Spiritual health.

Spiritual health is a dimension of well-being that involves a sense of connection to something greater than yourself, which might involve a sense of purpose, meaning, and connection to other people, nature, and/or the divine. It’s not necessarily religious, although it can be for some people. Spiritual health is about how you seek and express meaning and purpose, and how you experience your connectedness to the moment, to self, to others, to nature, and to the significant or sacred.

People underestimate the importance of spiritual health, putting more focus on the physical aspects of health, or to a lesser extent, the mental aspects. Many psychologists believe that the lack of spiritual practices in modern society is creating a health crisis, demonstrated by the extraordinarily high rates of depression and mental illness. Some benefits of spiritual health include:

Increased resilience: Spirituality can offer a potent source of support, hope, and resilience against life’s challenges.
Improved emotional health: It often involves practices that can lead to a greater sense of calm, clarity, and emotional stability.
Enhanced sense of belonging and connection: Spiritual practices can foster a sense of community and connectedness to others and the world.
Greater life satisfaction: Spirituality can provide a sense of purpose and meaning, which is often linked with greater life satisfaction.
Better physical health: Some studies suggest that a strong spiritual outlook can contribute to improved physical health, possibly because of stress reduction and the promotion of healthier lifestyle choices.
Improved self-esteem and self-awareness: Engaging in spiritual practices can enhance self-esteem and self-awareness by encouraging introspection and a focus on one’s values and beliefs.

It may not be obvious how to go about improving your spiritual health if you’re not someone that aligns with a particular religious practice. However, there are some practices that you can cultivate which may help:

Meditation and mindfulness: Regular meditation or mindfulness practice can help in developing a deeper sense of presence and awareness, which is central to many spiritual paths.
Journaling or reflective writing: Writing about your thoughts, feelings, and experiences can provide clarity, insight, and a deeper understanding of your spiritual journey. I’m a huge believer in the power of journaling as a way of better understanding yourself and your place in the world.
Spending time in nature: Connecting with nature can be a powerful way to nurture your spiritual health, fostering a sense of awe, wonder, and interconnectedness with the miracle of nature.
Prayer or reading inspirational texts: For those who are religious, prayer can be a powerful tool. Others may find inspiration and guidance in spiritual texts or inspirational literature.
Community involvement: Engaging in a community, whether it’s a formal religious setting or a group centered on a shared interest, can provide a sense of belonging and support.
Yoga or Tai Chi: These physical practices incorporate spiritual elements and can help in aligning the body, mind, and spirit.
Artistic expression: Engaging in creative activities like painting, music, or dance can be a form of spiritual expression and exploration.
Volunteering and acts of kindness: Engaging in acts of kindness and volunteering can be a way to express and develop one’s spiritual values, particularly those related to compassion and service.
Regular reflection and contemplation: Setting aside time for regular reflection on personal values, beliefs, and purpose can support spiritual growth. They also provide signals to you, helping you understand if you’re cultivating the type of life you wish to live.

Spiritual health is deeply personal and what works for one individual may not work for another. The key is to explore various practices and habits to discover what resonates with your personal beliefs and enhances your sense of spiritual well-being.

Conclusion

As we reach the end of our exploration into the multifaceted nature of health, it’s essential to reiterate that nurturing our physical, mental, and spiritual well-being isn’t just a luxury—it’s a necessity.

The journey to optimal health is unique for each of us, but the destination remains the same: a life of balance, fulfillment, and productivity.

Remember, taking care of your health is not just about avoiding the negative; it’s about embracing a lifestyle that elevates your entire being. Whether it’s through refining your diet, prioritizing quality sleep, engaging in regular physical activity, or exploring the depths of your spiritual self, each step you take is a step towards a more vibrant, effective you.

Let’s not wait for our bodies and minds to ‘scream’ for attention. Instead, let’s tune in to their ‘whispers’, those subtle cues that remind us of our deeper needs and aspirations. Being in tune with these aspects of your health is about more than preventing breakdowns; it’s about breaking through to new heights of personal and professional success.

So, as you go about your week, I encourage you to reflect on these dimensions of health. Experiment with small, manageable changes and observe how they impact your overall effectiveness. It may surprise you to see how interconnected these dimensions of health are, and how a change in one area can create a positive ripple effect in others.

Remember, you are the architect of your own well-being, and every choice you make builds the foundation of your success. Stay curious, stay committed, and let’s continue this journey together.

Quotation that I have been pondering

The English novelist and illustrator William Makepeace Thackeray understood that the world is a reflection of yourself. He captured this idea in this quote:

“Life is a mirror: If you frown at it, it frowns back; if you smile, it returns the greeting.”

The more people a society has that smile, the better and more resilient that society is. You never know how big an impact a smile can have, rippling amongst people you interact with.

It costs you nothing but can give you so much. Smile.

Journal Prompt

Reflect on the past week and consider your physical, mental, and spiritual well-being. For each of these areas, write about:

Physical health: What activities did you engage in to support your physical health? How did these activities make you feel?
Mental health: Identify moments when you felt stressed or at peace. What were the triggers for these feelings, and how did you respond to them?
Spiritual health: Have there been moments this week where you felt a deep sense of connection or purpose, whether it was through nature, meditation, creative expression, or relationships? Describe these experiences and their impact on your overall sense of well-being.

Finally, contemplate how these three aspects of your health interrelate and influence each other. Are there changes you can make to create a more balanced approach to your holistic health?

Your Call To Adventure

Is 2024 the year in which you finally reclaim your work life, making it work for you?

I hope so. Because if you resent the time you’re spending working, if work isn’t helping you live the life you want to live, you’re having a negative impact on your health.

There’s nothing that’s going to put you in the ground sooner than hating your work. Your work should enrich your life, not detract from it.

The good news is that you don’t have to stay stuck. I’ve got the tools and experience to help.

But you need to take that important first step.

Book your session now and make 2024 the year you finally fix your work life.

Book now!