5 Ways to Stay Healthy for Work During Cold and Flu Season

It’s that time of year when you might see your colleagues taking sick days at work and perhaps you’ve missed a day or two yourself. It’s cold and flu season and for every day you might miss because you’re sick, there are several other days you go in when you’re not feeling well, and when you’re ill you are unable to work at peak performance.

To excel at work, we need to pay attention to our health. Consider implementing these five ways to improve your health, boost your performance at work, and keep you healthy during cold and flu season.

Get a flu shot. Many workplaces offer the flu shot for free and provide an opportunity for employees to receive the shot at work. If your employer offers this make sure you get in line. Not only will you protect yourself from the flu, but you’ll also decrease the chance for others to get sick by being in contact with you.

Get adequate sleep. Getting adequate sleep provides many health benefits and studies have indicated that getting 7-8 hours of sleep reduces stress, increases creativity, improves memory, and sharpens attention, among other things. On the other hand, sleep deficiency has been linked to increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Meditate. A brief, daily practice of meditation can result in significant health benefits such as reduced stress, better sleep, and perhaps even improved immune functioning. Meditation can also help you focus on positive and encouraging thoughts, which can lead to more joy and greater focus throughout the day.

Drink water and avoid alcohol. Staying properly hydrated is important to provide energy, strengthen muscles, improve skin, and keeps your gastrointestinal tract functioning healthily. As we’ve all heard, our bodies are mostly water and we need to drink enough daily to avoid fatigue, headaches, and other issues. Frequent alcohol consumption has many negative consequences and alcohol is a depressant; if you struggle with depression it can exacerbate it. To be at your best limit your alcohol intake.

Exercise or move 30 minutes. Our bodies are made to move, and we need to ensure some basic level of movement daily in order to stay healthy and strong, and to avoid illness. You don’t need to train like a professional athlete or body builder to see results. Get out and walk two miles on your lunch break, or bike in the morning before work … or, better yet, bike to work. Schedule this time every day just as you would any other important meeting. You’ll soon find that you have more energy and accomplish more throughout the day.

See your doctor. This is something that men often struggle with more than women. To stay healthy and to deal with an illness before it becomes more serious, be sure to see your physician for an annual exam. 

  

These basic strategies will help you feel stronger, and more energetic, and keep you healthy and on the job during cold and flu season.

5 Steps to Becoming Healthier in Our Work Lives

According to the US Bureau of Labor Statistics, most workers spend over 40% of their workday sitting or standing, rather than engaged in some physical labor or movement. Of course, this percentage is much higher for those who spend much of their day in front of a computer screen.

It has become increasingly less likely that our jobs will support our physical health and that is why it is so important that we take an intentional approach to our work and our fitness, instilling good habits into our work lives that make us healthier.

If you don’t have a specific plan in place, here are five steps to start.

Move in the morning. Develop the habit of getting up thirty minutes earlier and engaging in some physical activity and movement. Make it something fun like jumping rope or going for a quick bike ride. Perhaps recruit a neighbor to join you for a brief run. You’ll be more likely to pay attention to your health when you start the day with some movement.

Drink water. At many workplaces you can drink unlimited pots of coffee throughout the day. Avoid this, especially if you’re feeling anxious or if you’re having difficulty sleeping. If you must have coffee, limit it to a cup or two and drink it black or sweeten with honey rather than sugar. Stay hydrated by drinking water throughout the day and stay away from sodas and other unhealthy drinks.

Bring healthy snacks to work. Your colleagues might like to build team spirit by picking up some donuts for everyone on the way into work, or there might be a treat area for people to grab munchies throughout the day. Mitigate the chance that you’ll get caught up in unhealthy snacking habits by bringing in your own snacks from home. Consider bring in some fruits like bananas, apples, or oranges, or vegetables like carrots or celery. Nuts also make a delicious and healthy snack.

Walk to grab lunch. Don’t sit at your desk to eat lunch. And don’t eat alone. If possible, invite a few colleagues to walk over to a nearby restaurant for a healthy meal that will help fuel your afternoon. The time outdoors will give you energy for the rest of the day’s activities.

Take a break every hour. If it’s possible with your work structure and responsibilities, develop the habit of working for shorter periods of time, around 45-50 minutes, followed by a brief break. Go for a quick walk, meditate briefly, and practice some breathing exercises. This time allows you to break up the monotony, get refocused, and give some attention to your physical well-being.

If you implement these healthy steps you’ll likely find renewed energy and productivity at work and at home.

High 5 Weekly Career Transitions Roundup: 2 Questions You Must Ask in Every Job Interview

This is our weekly roundup of some of the best career-related articles, interviews, blogs, etc., we've read during the week. We share them so you have some great resources to prepare you for the coming week. Enjoy!

• 2 Questions You Must Ask in Every Job Interview: "Think of someone in the organization who really represents the right attitude for this culture. Could you tell me about a time they did something that really exemplifies having the right attitude?"

• 6 Tips for Balancing a Successful Side Hustle: "This feels counterintuitive when you’re insanely booked and everyone needs something from you. But if you don’t step back, think, consider, plan, and evaluate, you won’t move forward."

• Why You Should Exercise Before Work Every Morning: "If you start your day with a physical activity that gets your blood pumping, your brain active, your mind cleared, your metabolism raised, and your endorphins flowing ... you feel far more awake throughout the rest of day."

• 10 Ways to Be More Productive Working at Home: "No matter what else you do, invest in a good computer, a good phone, and the most comfortable and ergonomically correct chair you can find. When you're uncomfortable, it's hard to stay focused and productive."
• The 10 Best Business Books of 2018:"For the entrepreneurs and executives on your gift list, here are 10 great titles to read by the fire."

8 Steps to Your Best Day on the Job

Instead of hitting the snooze button, dreading the office and your co-workers, you can get up with energy and enthusiasm to face the day.

When you do that you’ll be on your way to having your best day at work, ready to tackle the opportunities that come your way.

Like anything in life, your best work day comes from preparation. Here are eight steps to prepare for your best work day … and weeks … and months.

Get good sleep. It all starts with this. You have to ignore all those loud voices telling you that the only way to succeed is to work longer than everything else, sleep be damned. Adequate sleep is critically important to success and most of us need 7-8 hours every night. If you must, schedule it in and treat it like one of your other key tasks of the day.

Exercise. After you awake begin your day with some movement. Choose something you enjoy: a bike ride, a run, some push-ups or burpees, or maybe just dance wildly to a favorite song.

Meditate. You don’t need to go off to a monastery to learn how to meditate. Download an app or check out some meditation practice on YouTube. Even five minutes every morning will slow your mind and help you get settled in and focused on having a good day.

Write. If you don’t keep a journal now is a good time to start. It does not have to be complicated. You’re not writing for others so don’t worry about doing it “right.” Consider writing a few lines about the events of the previous day, note some projects you are working on, take some time to brainstorm possible solutions to any issues, and end by jotting down several things you are grateful for in your life.

Eat energizing foods. Your breakfast should provide you with energy and you’ll want to eat something with protein. Avoid a lot of breads and sugary cereals.  Try eggs and yogurt with fruit. Add a protein smoothie. Pay attention to your body in order to discover the foods that energize you and the ones that slow you down and be sure to eliminate the latter from your diet.

Greet everyone with a smile. Set the tone for your day and in your relationships with your colleagues and manager by greeting everyone you meet warmly. Smiling has a therapeutic effect on the one smiling and on the one receiving the smile. So, don’t be stingy with that grin.

Move before lunch. Particularly if you have a sedentary job, be sure to get some movement in before you grab your (healthy and energizing) lunch. Perhaps go for a brisk walk around the building or the surrounding neighborhood, or maybe you have time to pop over to a nearby gym for a quick workout. You’ll enjoy increased energy and focus for the afternoon.

Plan tomorrow. Before you leave work, plan for the next day. Write down the major tasks or goals you have so when you arrive tomorrow morning you are focused and ready to get after it.

Implement these eight steps tomorrow and you’ll be on your way to a better and more productive day on the job.

Daily Leap Career Video of the Week: 9 Stress Reducing Tips for Busy Professionals

Each week we present our Daily Leap Career Video of the Week. The video we share presents news or advice related to career and life development, searching for a job, the economy and employment, and other career-related topics.

In the video below from Entrepreneur, Jack Canfield shares nine tips for reducing stress, including eating healthy and exercising, and cleaning up incomplete projects. Watch the video for more.

4 Habits to Add to Your Morning Routine

All too often we spend our mornings rushing around, scrambling to get ready, eat a decent breakfast, take a shower, and get the kids off to school. But if we change up our routine and spend thirty minutes adding a few new habits to the morning, our days could be much more productive.

You don’t have to radically change your morning routine to see positive results. Even adding just one or two of the habits below can make a big difference.

MOVE. One of the best ways to start your day is to incorporate some type of exercise into your morning routine. You don’t need to invest in an expensive gym or club membership to see results. Find a space in your home that allows you some privacy and room to move, increasing your alertness and creative flow. If you like to dance spend ten to fifteen minutes get your groove on to your favorite songs and check out the next idea to pair your movement with music or a podcast to inspire you to have a great day. You can find many simple and short workouts online that don’t require you to purchase any fancy equipment. 

MOTIVATE. Gain some daily motivation by reading inspirational literature, listening to a motivational podcast, or enjoying some music that lifts your mood. This can be done in concert with some exercise, as noted above, or you can listen in while showering, eating, or even on your morning commute. You might want to check out these podcasts.

JOURNAL. A great practice for the morning is to take a few minutes to write in a journal. This activity can assist you in focusing on the important items on your to-do list, while also providing an opportunity to note those things in your life that you are grateful and thankful for. A daily practice of gratefulness has been shown to have great benefits for well-being.

MEDITATE. In addition to exercise, journaling, and filling your mind and ears with some motivational or inspirational thoughts, spend a few minutes each morning in meditation or prayer. You might also find it useful to add an empowering mantra or repeated line of prayer that will put you in a mindful and confident state to begin your day.

Add one or all of these four habits—moving, meditating, journaling, and getting motivated—to your morning routine and you will set yourself up for a successful and productive day.

How to Practice Self-Care After Losing a Job

Losing a job ranks rights up there--along with death, divorce, or a move--as one of the most stressful and difficult times in a person’s life. 

A job loss can lead to anger, depression, and solitude and it’s very important to develop healthy habits during this time of unemployment.

Take the following steps to create a regime of self-care.

Focus on friends and family. Seek out and spend time with those you are closest to. Meet up with a best friend for a regular lunch appointment and spend some extra time with family. Be open with those close to you about how you’re experiencing the job loss and accept the support of others.

Let’s get physical. Pay attention to your health. Now you have some additional time to ensure you can fit in a daily exercise routine, whether it’s yoga at a nearby studio, joining a local fitness club, biking across town, or simply taking a brisk walk around the neighborhood. This time will also stimulate creativity and just might stimulate some ideas regarding your next career move.

Embrace the pillow. Get adequate sleep. Make an effort to avoid staying up late to watch television or staying on a computer or mobile too long getting lost in the world of social media. Instead, go to your library and pick out some great books to read in the evening before falling asleep. Good sleep will provide you with energy and a positive attitude to continue on with the other healthy practices your implementing.

Resist the bottle. This is a time to avoid excessive alcohol consumption. Drinking will not change your situation and will only make it more difficult to practice other healthy habits. This might be a great time to avoid alcohol and instead make a switch to a healthier diet that make you feel more energized and optimistic about your situation.

Turn down the pressure. Take some time to minimize expectations and resist the temptation to put too much pressure on yourself to find a new job or make a decision about a career path. It can be difficult to make clear-headed decisions when we feel under pressure. Implement a daily practice of calm breathing, meditation, prayer, and positive affirmations to quiet the voices in your head, reduce the pressure, and set aside expectations.

When you develop habits of self-care—deepening your friendships, getting adequate sleep and exercise, eating well, and developing positive thinking patterns—you’ll be better equipped to handle a period of unemployment or under-employment.

Boost Your Career With These 5 Tips for Healthier Living

In the US, employees take an average of about five sick days per year. That might not seem like a lot but consider the number of times you work when you’re sick with a cold or some other ailment. When you’re ill you likely are not working at peak performance.

In order to excel in your work and career you should also pay close attention to your health. Below are five simple strategies for improving your health and boosting your performance at work.

Sleep 7-8 hours. Getting adequate sleep provides many health benefits and studies have indicated that getting 7-8 hours of sleep reduces stress, increases creativity, improves memory, and sharpens attention, among other things. On the other hand, sleep deficiency has been linked to increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Meditate. A brief, daily practice of meditation can result in significant health benefits such as reduced stress, better sleep, and perhaps even improved immune functioning. Meditation can also help you focus on positive and encouraging thoughts, which can lead to more joy and greater focus throughout the day.

Drink (a lot) of water. Staying properly hydrated is important to provide energy, strengthen muscles, improve skin, and keeps your gastrointestinal tract functioning healthily. As we’ve all heard, our bodies are mostly water and we need to drink enough daily to avoid fatigue, headaches, and other issues.

Move 30 minutes. Our bodies are made to move and we need to ensure some basic level of movement daily in order to stay healthy and strong, and to avoid illness. You don’t need to train like a professional athlete or body builder to see results. Get out and walk two miles on your lunch break, or bike in the morning before work … or, better yet, bike to work. Schedule this time every day just as you would any other important meeting. You’ll soon find that you have more energy and accomplish more throughout the day.

Avoid alcohol. While a drink at a social event or company party might lower inhibitions and help manage some social anxiety, frequent alcohol consumption has many negative consequences—damage to the brain, heart, and liver—and can lead to addiction. In addition, alcohol is a depressant and if you struggle with depression it can exacerbate it. To be at your best limit your alcohol intake.

Implement these five simple strategies and you’ll soon feel healthier, stronger, and more energetic.  

Daily Leap Career Video of the Week: Health as a Competitive Advantage For Business & Results

Each week we present our Daily Leap Career Video of the Week. The video we share presents news or advice related to career and life development, searching for a job, the economy and employment, and other career-related topics.

In the video below by Peter Voogd, he shows how to transform your mindset into a launchpad to better physical, mental, and emotional well-being, providing practical tips to keep yourself healthy and bursting with positive energy.

5 Steps to Build Confidence

If you don't have confidence in yourself and in your skills you will not attain the success in life or in your career you are striving for. If you don't believe in yourself no else will.

It's normal to go through times when you struggle with self-confidence and it can be difficult to break out and restore your confidence.

Here are 5 steps you can take to build (or re-build) your confidence.

1. Pay attention to your appearance. Do what you can to feel good about the way you look. Get a haircut, shave, get a new cologne or perfume, invest in some contacts, or purchase a new outfit. If you feel good about the way you look you'll likely feel more confident.

2. Get sleep, eat well, and make time for exercise. Your health plays an important role in how confident you feel so be sure to get enough sleep, eat healthy foods, avoid alcohol and nicotine, and take some time to stay physically fit.

3. Work on positive self-talk. Your voice is the one you hear the most throughout the day so focus on positive and encouraging messages.

4. Surround yourself with people who believe in you. Try to arrange regular conversations with friends and colleagues who support you and build you up.

5. Take small risks. Find some successes. Take on a new project. Start small and begin to have some success and you'll find your confidence increasing.

Want more? Check out this list of 25 killer actions to boost your self-confidence.                      

5 Enemies to Success in Your Career and Life

There are a number of factors, qualities, and characteristics necessary to be successful in your career and in life. You need to have the necessary knowledge and skills, along with determination and hard work.

But there are also enemies to success that you'll encounter and will need to overcome. Let's take a look at five of these enemies to your success in career and life and consider ways to defeat them.

1. Lack of focus. It's difficult to be successful if you don't focus daily on what is truly important to your success. Many of us get distracted by unnecessary tasks instead of staying keyed in on what is necessary. To help with this stay off of social media when you're working and avoid multi-tasking. Complete one task at a time without distractions before moving on to something else.

2. Lack of effective communication skills. If you communicate in ways that are unclear, rude, or condescending it will be difficult to succeed in life and work. You need the support of others to succeed and you must be able to clearly articulate your vision in ways that motivate and encourage others rather than alienate them.

3. Lack of energy. It will be nearly impossible to be successful if you lack energy and enthusiasm to follow-through on your plans. This requires you to get an appropriate amount of sleep, eat well, avoid excessive alcohol intake, and get some exercise.

4. Lack of direction. Similar to lack of focus is lack of direction but lack of direction is related to the big picture: where do you see yourself in 5-10 years? What is it exactly that you want to accomplish? To hit a goal you first have to set a goal. Without a clear direction your work will be aimless and without any real sense of purpose. Get clear on your mission and goals and you'll have a better shot at the success you want.

5. Lack of support. There are no "self-made" men or women. We all need the support and encouragement of a team around us. Make an effort to develop a strong support system around you, including family, friends, mentors, and colleagues, and you'll find that you are already successful.

Daily Leap Career Video of the Week: 7 Steps to Disarm a Miserable Monday

Each week we present our Daily Leap Career Video of the Week. The video we share presents news or advice related to career development, searching for a job, the economy and employment, and other career-related topics.

The video below shares seven tips to avoid a difficult Monday and to get your week off to a good start.

Daily Leap Career Video of the Week: 6 Ways to Recharge at Work

Each week we present our Daily Leap Career Video of the Week. The video we share presents news or advice related to career development, searching for a job, the economy and employment, and other career-related topics.

In the video below, Cassey Ho, identifies six ways to recharge at work, especially for those sitting at a desk all day.

5 Habits for a Successful Career (and Life)

Habits. There are good habits and there are bad habits and all of us have a mixture of both. The challenge is to encourage and build upon the good habits and eliminate the bad.

Our habits can have a significant impact on our careers and that is one reason it is so important to build on and add to our good habits.

With that in mind here are five habits that can enhance your career and life:

Sleep. It is important to your intellectual and emotional well-being to ensure that you get enough sleep every night. Set a bed time that allows you to get 7-8 hours of sleep every night and stick to it. Avoid watching TV or drinking alcohol right before bed.

Meditate. You don't have to be a monk to enjoy the benefits of meditation and you don't need to meditate for long periods of time. A simple practice of 5 minutes of attention to your breathing can bring great benefits.

Eat. Focus on eating healthy and energy-producing foods, while avoiding a lot of sugar, salt, and alcohol. You'll feel better and have more creative energy to apply to your work and home life.

Move. Avoid a sedentary life. This is especially important for those who spend long hours in front of a computer. Be sure to stand up and take a break every hour. Walk around the office or get outside. Do some light stretching.

Thank. If needed adjust your attitude and be grateful: for your job, your family, your co-worker, where you live. Find something to be grateful for every day. And a bonus habit: journal. Keep a daily journal where you can write about your progress and note those things in your life you are thankful for.

A great resource for developing good habits is Gretchen Rubin's new book Better Than Before. Learn more about it and check out helpful resources at her web site.

High 5 Weekly Career Transitions Roundup: Productivity and Early Mornings

This is our weekly roundup of some of the best career-related articles, interviews, blogs, etc., we've read during the week. We share them so you have some great resources to prepare you for the coming week. Enjoy!

© Bellemedia | Stock Free Images & Dreamstime Stock Photos

• Why Productive People Get Up Early: "Whether by waking up before dawn or truly vacating your vacation, building a schedule that protects your love for what you do is critical to optimizing the quality of your life—and your work."


• Ambition is Not a Dirty Word: "The more successful people I meet—both men and women—the more I realize ambition itself is mostly roses and sweetness, drawing others in to who you are and what you see."


• 5 Ways to Improve Your Performance: "When you don’t have tedious tasks pulling at you from all directions you can focus 100 percent of your attention on the objectives that directly impact the growth of your business."


• How to Overcome the Midday Slump: "Any kind of physical movement will temporarily boost your alertness and energy levels....You might take a brisk walk around the block, walk up and down the stairs, do some jumping jacks or push-ups, or even just stretch at your desk."


• 6 Changes to Make to Your Job Search: "The best strategy for uncovering job opportunities is to diversify how you search for jobs. Use recruiters, either working inside a company's human resources department or a third party that's contracted to source talent."

5 Steps to Improve Your Mindset

Our thoughts and the attitude we bring to our jobs and careers significantly impacts our career success and enjoyment.

Consider the following 5 steps to improving your mindset and attitude on the job:

1. Sleep. Our attitude and mood is greatly influenced by the amount of sleep we get. In order to have a positive attitude about your career (and life in general) start with getting eight hours of sleep each night.

2. Eat well and exercise. Additionally, it's important to eat foods that energize and avoid a lot of caffeine, sugar, and alcohol. Eating well should be complemented with a routine of physical activity. Consider walking or biking to work, if possible.

3. Meditation. Take some time to meditate every morning before starting your day. It can be as simple as 3-5 minutes of standing or sitting quietly, or you might meditate on one or two things that you are grateful for.

4. Breathe. Be sure to breathe deeply throughout the day. This will help calm you and center you again on the priorities in your life.

5. Smile and laugh often. Greeting everyone you meet with a smile will not only improve your mood but also the attitudes of those you work with.

These are just a few of the many steps you can take to improve your mindset on the job and at home. Implement one or two this week and experience the difference.  

Daily Leap Career Video of the Week: 6 Daily Habits of Successful People

Each week we present our Daily Leap Career Video of the Week. The video we share presents news or advice related to career development, searching for a job, the economy and employment, and other career-related topics.

In the video below business coach Aileen Gallagher shares 6 daily habits of successful people, starting with getting physical exercise and cultivating a spirit of gratitude. Watch the video for more daily habits of successful people.

5 Tips to Stay Motivated During Your Job Search

When you are between jobs it can be difficult to stay positive and focused on the job search, especially if you are regularly applying for jobs and seeing very little results.

Consider implementing some of the following tips to help you stay motivated throughout your job search:

1. Eat well. To remain motivated and positive about your job search it's important to eat foods that promote well-being, strength, and energy. Avoid too much alcohol and foods with a lot of sugar.

2. Exercise regularly. Staying (or getting) in shape with regular exercise will give you the energy you need to attack those daily tasks necessary to the job search.

3. Get enough sleep. In addition to regular exercise and healthy eating habits, getting enough sleep each night provides the daily rest and recharge needed to successfully find new work opportunities.

4. Learn something new every day. Schedule at least 15-30 minutes every day to learn something .

new or enhance your existing skills.You can learn a new language or explore the many opportunities through MOOCs (Massive Open Online Courses).

5. Connect with one person every day. Looking for a job can be a lonely and isolating experience. Take some time each day to interact with a friend or meet someone new. You can do this through Facebook or Linkedin but don't underestimate the benefits of meeting someone new in person at the library, the local coffee shop, or even at a planned networking event.

What do you do to stay motivated?

For more check out this list of 20 ways to stay motivated during your job search.

How to Be More Productive

We have a family tradition in our home of asking each other a simple question while we're having dinner: "How was your day?"

Often, when it's my 4-year-old son's turn he will say, with a mischievous smile and a slight wink in my direction, "Oh, I had a productive day."

Apparently I often answer the "how was your day" question in terms of productivity so it seems

appropriate to highlight some tips to help you (and me) be more productive with our time.

1. Having a productive day starts the day before. Before you leave work for the day or later that evening during some quiet time at home, set your priorities for the next day and list the tasks you need to accomplish. You'll find this enables you to focus more quickly on them the next morning.

2. Get enough sleep. You'll be much more productive if you're not tired and using coffee or sugar drinks to provide you with some temporary energy.

3. Start your day with some exercise. Get moving early and you'll find you have the energy to tackle that list of priorities you set the previous evening.

What suggestions do you have for increasing productivity?

For more tips check out this article.