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Health, Home, and Work: Creating a Balance

Health, Home, and Work: Creating a Balance. Audra McQuarie & Soraira Urquiza . How many of you would state that you have the “right” work/life balance? . About Audra: Things I love & professional history. My family & kids Sports and being outdoors, music , traveling , photography

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Health, Home, and Work: Creating a Balance

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  1. Health, Home, and Work: Creating a Balance Audra McQuarie & Soraira Urquiza

  2. How many of you would state that you have the “right” work/life balance?

  3. About Audra: Things I love & professional history • My family & kids • Sports and being outdoors, music , traveling, photography • Working • Graduated from University of Arizona (Bachelors) – 1997 • Graduated from Northern Arizona University (Masters) – 2002 • Started working at University of Phoenix 1999 – 25 years old • First Position as an Admissions Advisor (6 months) • Admissions Supervisor (2 years) • Campus Manager (4 years) - First Child • Director – Registrar’s Office (3 years) – Second Child • Registrar (4 years)

  4. About Soraira: Things I love & professional history • Married w/ no children • Any physical activity, music, reading, teaching, traveling, beer, relaxing and competing • Graduated from Mount Saint Mary’s College. BA Psychology • Currently working on MA from CSU-Northridge in Chicano/a Studies. • Asst. registrar at Art Center College of Design in Pasadena, CA since January 2008 • Group X instructor for 24 Hour Fitness- Cycle (4 years) • Worked as Dir. Of Re-admissions for Art Institute prior

  5. My Life – Before Understanding Importance of Work/Life Balance • Would work at least 12 hours a day – skip lunches, breaks • Would come home and log on to work as soon as I got home or shortly thereafter • Would stay up past midnight several nights a week to respond to emails, get things done • Would work weekends • Would work on vacation • Constantly checking my phone for messages • Would miss school/sporting events • Didn’t do any of the things I enjoyed (or very little) I missed precious time with my kids….they didn’t get my attention

  6. What Happened? • I felt guilty that I couldn’t put in the extra hours in the office (Even though it wasn’t expected of me) • I felt that if I didn’t put in the extra hours and keep up my pace that I wouldn’t be as successful/valuable • I thought that I was the ONLY one that could do the work/projects coming my way. I had a lot on my plate and didn’t want to fill the plate of others. • I worked myself so hard that I forgot to appreciate the things around me • Which led to not taking care of myself which led to stress-related health issues • Eventually I crashed!!! My body said no more!! BUT It was the best thing that ever happened to me because I realized what I was missing out on!!!

  7. My Life – AfterUnderstanding Importance of Work/Life Balance • I set goals for myself each day at work – short list & feel accomplished when completed • I take my lunch (almost everyday) to refresh/rejuvenate • I try to model work/life “effectiveness” to my team • I schedule time with myself (for emails, projects) • I distribute/delegate work to my team which helps them grow/sharpen their skills • I say “NO” more • I attend ALMOST ALL of my kids school parties and events • I take a vacation and do not check my phone/email frequently (not that I never check it) • When I get home, I spend time talking and playing with my kids and don’t worry about what I left at work (on most days) 

  8. Is Work-Life balance really what we are looking for?

  9. Work-Life Balance? Or…. Personal & Professional Satisfaction (PPS)? According to Matthew Kelly, in Off Balance: Getting Beyond the Work Life Balance Myth: • People want a satisfying experience of life (both personally and professionally) • Your experience in one area impacts the other. (You cant be satisfied in life if you say you are satisfied at work and not at home or vice versa). • Living a deeply satisfying life requires a strategy, daily attention, self-awareness and discipline. Your company cannot give it to you. You must create it!

  10. But How? • You have to make choices that align with YOUR priorities. (You need to identify these: faith, marriage, children, health, work). Honor your priorities. • Don’t mortgage your higher priorities for your lower priorities, but recognize that lower priorities can be positive enablers of higher priorities (exercise and eating right helps you be a better mom, dad, employee, etc) • When you are satisfied – working on the best version of YOU, you are a better mom, dad, employee,etc • Everything in life requires energy. Make a list of things that increase it. You need it to be satisfied in life. (exercise, rest, vacation, meditation, etc) • Develop core habits for energy & satisfaction. • Workout, daily meditation, stay hydrated

  11. But… I don’t have time to…. • The number ONE excuse people give for not exercising is the do not have time… • MAKE TIME! Even if its 30 minutes, get moving! • It’s a lifestyle NOT a means to an end. • Prepare all meals ahead of time so that you have TIME. • Create balanced meals that include, lean proteins, complex carbs, and FATS… YES FAT!! (your BRAIN needs this!) • Remember that to be the best YOU, you need to take care of YOURSELF inside & out!

  12. Physical activity According to the CDC physical activity can improve the following: • Control your weight • Reduce your risk of cardiovascular disease • Reduce your risk for type 2 diabetes and metabolic syndrome • Reduce your risk of some cancers • Strengthen your bones and muscles • Improve your mental health and mood • Improve your ability to do daily activities and prevent falls, if you're an older adult • Increase your chances of living longer

  13. But I still don’t have time to go to the gym for an hour… • Great news YOU DON’T HAVE TO! • HIIT!!!! High-intensity interval training • A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. • OR do something YOU like. Biking, walking the dog, hiking, yoga, Zumba, jogging. Anything... Just get moving! • Also, if you are going to the gym.. LIFT WEIGHTS! No you will NOT get buff ladies!!! 

  14. Nutrition • Now you’ll notice there is no slot for Fat, but healthy fats are very important not only to your body, your mind but also your palette! • Healthy fats include: Olive oil, avocados, peanut butter, & nuts

  15. Keeping it all together… • Plan out weekly meals. Always carry food with you! • Enjoy “play” food!!! • Find a workout buddy • Prioritize • Take Care of Yourself (Physically & Mentally) – You can’t be successful at work, run your household and be their for your kids if you are running on empty. Think of a few hours away from the home getting a massage or movie as doctor’s orders. Take a break – your family and employer deserve to have your best! • Remember work will always be there…

  16. 10 Things To Do For Yourself • Read an escapist novel– You want something entertaining to keep your mind off your “to do” list. • Watch all of the TV shows you can’t seem to have time for. (DVD or DVR) • Lunch with old friends (or new)– Laugh and talk about the days that you now know were easy!  • Stretch, take yoga, go to the gym– Getting active can take your mind off things and reduce stress. • Schedule a weekly breakfast with your significant other– Time to talk about something other than chores, errands, etc Source: Happy At Work, Happy At Home: The Girls Guide to Being a Working Mom

  17. 10 Things To Do For Yourself • Negotiate to sleep late on a weekend day– take turns with your significant other if needed. • Start walking at lunch – It can be relaxing and rejuvenating to get some fresh air • Get up a little earlier and spend an hour alone– Read a book book or the paper. Or just relax over coffee. A quite house is a nice way to start the day. • Get a massage– An hour with a masseuse feels great and there are cheap options out there. • Plan a weekend away– Either with your spouse, alone or with friends. Having a personal trip on your calendar – even if 6 months away - is a reminder that downtime is coming up Source: Happy At Work, Happy At Home: The Girls Guide to Being a Working Mom

  18. Good Reads Articles: Appreciate the Moment: 7 Ways to Rethink Work-Life Balance, Jon Gordon Books: Off Balance: Getting Beyond the Work-Life Balance Myth to Personal and Professional Satisfaction, Matthew Kelly Happy at Work, Happy at Home: The Girl's Guide to Being a Working Mom, Caitlin Friedman Websites: http://www.fitnessrxwomen.com/ http://www.livestrong.com/

  19. Contact Us: • Audra: audra.mcquarie@phoenix.edu • Soraira: soraira.urquiza@ artcenter.edu

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