Episode 009: Easy Nutrition Tips To Stay Healthy At Work With Jessica Cording

nutrition

nutrition

 

Raise your (virtual) hand if any of the following has happened in the last week:

 

  • You slept til the last possible second, missing breakfast at home and forgetting the lunch you packed.
  • You raced into work like a bat out of hell and were thrown into a series of meetings and forgot breakfast….and maybe lunch
  • You set aside time for lunch but it got hijacked by a meeting or someone else’s agenda (And grab a listen to this episode on mindfulness and boundaries for additional resources on this)
  • You were starving at work and only had sugary candy or salty crap to rely on
  • You felt run down and/or exhausted.

 

I think most of us, myself included, have our virtual hands in the air right about now. The truth of the matter is that it’s EASY to have any of those scenarios happen, but before you spiral into the depths of despair over that, it’s also way easier than you think to stop that vicious cycle in its tracks.

 

Enter Jessica Cording, MS, RD, CDN and founder of Jessica Cording Nutrition. She works with individuals and corporations (like, maybe yours?) to help them feel better at work so that they can feel good, be productive and not want to crawl back into their bed the second they wake up in the morning.

 

nutrition

NUTRITION

 

We’re talking with Jess about lots of goodies today including:

  • How to make breakfast work for you (even if you’re ‘not a breakfast person)
  • Her favorite “Non-Sad Work Lunches” that are easy to make and filling. You can grab the full recipes here.
  • Her story: how she got into this field (in case it’s a field of interest for you too!)
  • How to meet yourself where you’re at, rather than trying to force huge changes overnight
  • Changing nutrition habits in your 30s, when you can no longer have a 20 piece bucket of KFC and be fine the next day (No? Just me?)

 

So do yourself a solid on the way home from work tonight and take a listen to this week’s show. And then put ONE thing into place that you’ll try this week to help yourself FEEL BETTER with food. And comment in the comments below with what you chose and we’ll chat!
Listen to the episode by clicking the  button below

 

Show Notes (Timings are Approximate)

Jess’s Intro: 1:50

Drama Free Healthy Living: 10:20

Jess’s guiding principles: 10:45

What I Ate Wednesday: 12:00

Nutrition – how does it impact career? 13:20

Entrepreneurs and Nutrition: 15:40

Blood sugar management 18:35

Breakfast: 19:45

Nutrition baseline guiding principles: 20:50

The skinny on carbs: 24:20

Client success story: how someone turned it around…and how you can too: 25:55

Changing habits in your 30s:  28:50

Jess’s fave healthy eats dish: 32:15

How to find Jess + Rapid Fire Travel Questions: 33:30

 

Resources Mentioned in the Show

Jess’s Non-Sad Work Lunches

Jess’s Facebook Page for recipes and tips: https://www.facebook.com/JessicaCordingNutrition

Jess’s Instagram: www.instagram.com/jesscording

Jess’s site: http://www.jessicacordingnutrition.com/

 

NUTRITION

Like what you heard? Be sure to subscribe to the podcast on Itunes here so you get each new episode when it’s released. And leave us a review there too!!

 

 

Episode 008: Get the Job, Own the Meeting & Slice Through Office Conflict With One Simple Tool

presence

The day ran me, rather than the other way around.
This is how I used to live my life, when I’d tear into work like a bat out of hell and without stopping to take a breath or have a sense of presence, I’d plunge straight into the dozens of emails I’d invariably gotten since 9pm the previous night. Then I’d work (in a super stressed out way, thinking everything was urgent) straight through til the second I had to leave, when I’d race to the next thing.

 

Years later, I’m still dealing with the chronic pain those old pesky habits (and many others) have left me with.
Which is why I’m VERY eager to share this week’s Career Passport episode with you, “Your Presence Can Open Career Doors”

 

presence

 

We have Minna Taylor, CEO and Founder of Energize Your Voice, on the show today to talk about how presence – both vocal and physical – can really open doors for your career and your life.

 

We’re talking about all types of professional contexts where presence – or a lack of it – can be the very thing holding you back. And we’re giving you tools to start making some quick fixes now. You can grab the tool we created for this show here, which has scripts and checklists for the scenarios we mention in the episode.

 

presence

On the show, we’re talking about:

  • How to use presence to answer the often dreaded, “So, what do you do?” question
  • How to own your upcoming interview
  • What to do to show up with more presence at meetings
  • Using presence for conflict resolution in the office
  • Quick ways to use preparation to enhance your presence in meetings
  • How a lack of presence and bad habits can ‘show up’ (and not go away!) in chronic ways over time

 

This episode is a must-listen for anyone who:

  • Has been on tons of job interviews where they’re perfect for the job, but can’t understand why they’re not getting call backs
  • Is exhausted by all the running around and feels run by their day
  • Is nervous to speak up in meetings and doesn’t know when or how to interject a thought or idea
  • Wants to progress their career and have been given feedback that they need to speak up or “own” more but they’re not sure how or are afraid.

 

Listen to the episode by clicking the  button below

 


So, if you’re reading this on your way to a meeting, grab the episode now and grab some pointers!

 

 

 

Show Notes (Timings are Approximate

 

0:43 Introduction to Minna Taylor

1:30 How she got to be doing presence work

3:50 Why is having a strong presence so important for your career?

7:50 Bringing these unconscious behaviors to the conscious level

9:50 How do you handle the “What do you do?” question when you’re between jobs or don’t like what you’re doing?

13:55 How do you own the interview process using vocal and presence techniques?

16:50 Using storytelling as a tool

17:50 How to come up with interview questions to ask your interviewer through curiosity and presence?

18:57 Other work situations –conflict resolution and meetings

27:00 Long-term ramifications of NOT having presence

27:50 Minna’s Go-To Resources and tools

30:20 Minna’s Workshops & Offerings for Personal Goals and For Companies

 

 

Resources Mentioned On The Show

 

Our downloadable tool we talk through on the show!

Minna’s Humming Series Videos

Minna’s Workshop Offerings

Minna’s Corporate Offerings

 

Improv Classes in NYC:

The Magnet– if you want community and lower stakes

UCB: More rigorous

The Pit

 

How to Find Minna:

Web: www.energizeyourvoice.net

Facebook: https://www.facebook.com/energizeyourvoice/

Instagram: https://www.instagram.com/energizedvoice/

presence

Like what you heard? Be sure to subscribe to the podcast on Itunes here so you get each new episode when it’s released. And leave us a review there too!!

Episode 007: Your Money Mindset Can Hurt Your Career With Ashley Feinstein Gerstley, Founder of The Fiscal Femme

money

MONEY

MONEY

This week we’re talking to Ashley Feinstein Gerstley, founder of the Fiscal Femme and financial wellness and money coach. I know I say this a lot, but this was such a fun one to record for so many reasons. In addition to  her general awesomeness surrounding the work she does with clients, students, and corporate wellness programs, she’s on the air today to help any of us in the following situations:

  • You got used to a lifestyle with a high salary but want OUT. The idea of a pay cut terrifies you.
  • You don’t get paid what you’re worth and it’s starting to take its toll
  • You want to start your own business but don’t know how to rein in the spending and/or figure out to change your mindset from one of lack to abundance

 

If any of the  above made you gasp in agreement, tune into Episode 007: Stop Stressing About Money- Here’s How with Ashley here:

MONEYListen to the episode by clicking the  button below

We’re talking about tons of goodies on the show including:

  • Getting started on changing your money mindset
  • Understanding your spending habits and choices using a money journal – grab the free tool from the episode here
  • Communicating new priorities with friends
  • Breaking through tough to break habits

 

Ashley is the founder and creator of the 30 Day Money Cleanse. This was the program I took in 2014 to figure out how to shed miscellaneous spending and change my money mindset so that I could become fully self-employed (and self-funded).

MONEY

PS: We didn’t talk about negotiating salary in this episode but I’d be remiss if I didn’t mention our downloadable guide we created around the topic. You can grab it here.

 

SHOW TIMES Timings are Approximate

 

1:45 Ashley Intro

4:20 The idea of a money journey

5:25 How can we cultivate a money mindset that serves us? How do we stick with it?

9:30 Your upbringing’s impact on your Money Mindset

11:50 Taking ACTION on your money journey

13:00 Money Dream Team

15:05 Happiness Allocations – what are they and how do I do mine?

17:00 If I feel stuck in my career and need a change, how can I think of my money differently to get unstuck?

22:00 Tricks and tips to embrace your money

23:30 Friendships and Money

26:20 Spending Tizzies- how do you get out of it!?

33:30 Money mindset success stories from the 30-Day Money Cleanse

37:30: Money personas we adopt that can hold us back

40:10 Money Cleanse details & Staying in Touch

 

Resources

-30 Day Money Cleanse

-Ashley’s site, The Fiscal Femme

Parkinson’s Law

Negotiating Your Worth At Work  (Ashley and Jill’s downloadable guide)

Episode 006: Creating a Life Design that Works for You…Travel Edition

life design

What happens when you cross someone who knows what they want with not having any clue how to actually get there? Well, you get Lynze Ballay, Founder of She Works Abroad and AVP at Sprinklr. After she got her first taste of travel as a college student, she was hooked and knew that travel was a non-negotiable she’d carry through the rest of her life. But just being happy with the 2-3 weeks of vacation that a large number of American companies give to employees was not in the cards for Lynze. Nor was she necessarily looking for a consulting gig where she’d travel weekly.

 

life design

 

No, no, this was gonna be big. Through trial and error, she honed in on what she wanted to do: work full-time for a company doing what she was good at while going abroad to a place of her choosing for a full month at least once a quarter.

 

For those of you keeping score at home, this means she averages working and living abroad 4 months per year in places of her choosing. Oh and she has a husband and a dog in Brooklyn. Oh- and a team of seven at the Sprinklr offices in New York. And her side business She Works Abroad, where she helps people figure out their options for doing this themselves.

 

Sounds crazy, right? Maybe on the surface, but in this week’s episode, “Creating a Life Design that Works for You”, we get into the nitty gritty n how she makes this happen, and we’ve developed a tool you can get here  based on her experience to help you figure it out for yourself.

 

life design

 

We’re talking specifically with Lynze in this week’s episode about:

 

  • How she got started trying to figure this out when she had no idea where to start!
  • Her pearls of wisdom like “Do everything in your power to hear “yes”, not “no” and “There’s never a good time to go, so just do it.”
  • The must-have ingredients you must have for success here
  • How she got her boss and management on board
  • What she put in her proposal to get them to say yes
  • How she plans her trips (including travel hacks and budgeting!)
  • How she manages her team from abroad

 

The point here is, if you have a dream or a goal, it’s important to be open and transparent with your company. Even if it’s not travel and it’s another thing you’re looking for from your company- you’re in the driver’s seat and no one is going to hand you these kinds of perks without you asking.  (And if you’re sitting there thinking your company would say no out the gate, it might be worth reevaluating whether the company is right for you.)

 

Enjoy this one, guys! It’s truly a gem to listen to Lynze talk about this.

Listen to the episode by clicking the  button below

Listen, download and subscribe on iTunes here!

 

SHOW TIMES (TIMINGS ARE APPROXIMATE)

 

1:20- Lynze’s Story- how did she get to this point of infusing travel

4:50: One attempt that didn’t work out

6:30 The turning point/mental shift

9:30: Making the plan sustainable

10:30 Nuts and Bolts of Making it Happen

15:10 Changing Your Strategy As an Employee

17:45 I’m scared to speak up: How do I do what Lynze did?

22:40 How did the team benefit when I was abroad?

26:40 The benefits of being globally aware

29:35 How do you parse out your work time versus your fun time while abroad?

33:25 Brazil trip & Building a Network & Budget & Travel Hacks

38:00 Travel Musings

41:00 She Works Abroad

45:00 Rapid Fire Questions

 

 

RESOURCES MENTIONED IN THIS EPISODE:

 

Sheworksabroad.com

Episode Tool to learn how to do this for yourself

 

life design

 

Like what you heard? Be sure to subscribe to the podcast on Itunes here so you get each new episode when it’s released. And leave us a review there too!!

Episode 005: Using Mindfulness to Run Your Workday: Not the Other Way Around With Emily Bennington Author of Miracles at Work

MINDFULNESS

What if I told you that there is one thing that we all have access to – every single one of us- that can help us take the workday and own it, rather than leave the day haggard, exhausted and with a giant headache?  Something that will put a little pep in our step, and over time, make even the stickiest work situations float on by? And for those of us in non-ideal work environments (toxic, boring or not aligned with what we want to be doing), something that helps us not just quit and run out of the building like our hair’s on fire?

Oh, and it’s free.

No, I’m not talking about that crate of Tito’s Handmade Vodka that’s left over from your wedding or that crate of Jose someone brought to your Cinco De Mayo party.

I’m talking about mindfulness and the tools that accompany it.

MINDFULNESS

Before you roll your eyes or think this isn’t for you, bear with me. We’re talking with bestselling author and mindfulness teacher Emily Bennington today about how to stop being led around by your emotions all day and instead come from a place of calm and easy.

What I love about Emily is the way she breaks down mindfulness into digestible chunks so that anyone, even the new-to-the-game lady can pick up some tools and start to practice. Mindfulness is a truly accessible thing with accessible tools, but if it’s not talked about in an accessible way, it can be hard to really grasp and follow, amirite?

Listen to the episode by clicking the  button below

Listen, download and subscribe on iTunes here!

MINDFULNESS
Emily makes all of that irrelevant. We sat down and talked about how mindfulness intersects with work including some of the following tidbits (and she’s generously given us access to a free tool to get started with the basic building blocks!)

 

  • A lot of people think their career ping pongs around, but instead, use mindfulness to think about your career as a series of breadcrumbs that lead you to the next breadcrumb….and use that approach in your professional narrative
  • The effects of a lack of mindfulness in the workforce on career progression: Where we go wrong isn’t wild insubordination. It’s what Seth Godin calls “1000 little cuts.” It’s the way you made a situation that wasn’t contentious, contentious or the way you responded to an email…and over time that damages your reputation. Every single interaction you have is an opportunity to stand for who you choose to be in that moment, and it matters for that raise or promotion or new opportunity.
  • How do we stop getting run by our days and instead come from a place of mindfulness so we run the day?
  • How are we relating to other people and how can we use that as a starting point?
  • What should we do when things are feeling untenable or toxic? What tools are at our disposal?

 

SHOW TIMES (TIMINGS ARE APPROXIMATE)

 

1:42 Emily Bennington Introduction

5:20  What happens when you don’t have or use the mindfulness tools?

10:35 What mindfulness tools would you recommend to get started?

13:50 “Positive” traits that manifest in unhelpful ways at work and how it relates to mindfulness

16:00 Triggers For when you have the opportunity to practice mindfulness

18:05 Special tools for mindfulness in generally toxic environments

23:35 Mindfulness while emailing (yes, seriously! Email is challenging!)

27:35 Attaching self worth to your job and where mindfulness comes into play

31:05 Case Study of someone who incorporated these tools with success

35:20 Being versus doing VERSUS being WHILE doing

37:05 Jill’s personal lessons in mindfulness

38:32 Decision making during overwhelm

 

MINDFULNESS

Resources Mentioned In the Show:

 

Intro guide from Emily

-You can reach Emily Bennington at www.emilybennington.com

Her Twitter

Her Facebook

Book: Miracles at Work

 

Like what you heard? Be sure to subscribe to the podcast on Itunes here so you get each new episode when it’s released. And leave us a review there too!!