1. Job Search Fitness: Stay Healthy and Reduce Your Stress Presented by Rebecca Martin Founder, Career Advisor dear janea career advisement company 2009 by dear jane All rights reserved.

2. Whats Inside

• Confidence: a key part of success

• Tools for Feeling Good: what you need to shine from the inside

• Eat Healthy: feeding your body to feed your success

• Exercise: why moving matters

• Sleep: reframing rest as time well spent

• Stress: turning thoughts around to improve well-being

• Breathing: a simple act with incredible calming power

• Meditation: taking care of your mind

3. Confidence: A Key Part of Success

• Feeling good physically, mentally, and emotionally promotes confidence .

• Confidence promotes feeling good mentally, physically, and emotionally.

4. Take Care of You

• Taking care of your body, mind, and emotions is taking care of you.

• A person well cared for shows it .

• How you feel on the inside is reflected on the outside .

5. Wardrobe & Accessories accentuate not make a person

• Yes , nice clothes, shoes, the right hairstyle, haircut, jewelry, makeup or aftershave can make you look good , but

They are the accessories to the shine that emanates from you when you feel good.

6. Tools for Feeling Good

• Eat healthy food .

• Exercise regularly.

• Develop a strong social network .

• Sleep seven to eight hours per night.

• Meditate /observe your thoughts.

7. Eat Healthy

• Never diet . (They dont work anyway and make you nuts.)

• Eat lots of things that grow in the ground .

• Eat little (if any) of things that walk or fly .

• Find the secret to changing your weight in simple math calories in versus calories out .

8. Give Yourself Nutrition

9. Exercise SRD

• Keep it Simple .

• Make it part of your Routine .

• Do it Daily .

• Exercising has many health benefits, but the best one isyou will feel good .

10. Move Your Body Often

• The best type of exercise is the one you do .

• Dont wait to start on a Monday or the first of the month or a holiday.

• Nike had it rightJust Do Ita little bit at first, keep it simple.

11. Sleep It Matters!

• Sleep is not a waste of time, it is an excellent use of time.

• Most Americans are sleep-deprived .

• Adults need 78 hours a night!

• Studies show adequate sleep improves:

• • Performance

• • Mood

• • Motivation

• • Self-control

• • Memory

• • Creativity

• • Ability to do complex tasks

12. Stress Defined

• It is not what happens it is how you think about what happens.

• There is nothing either good or bad, But thinking makes it so.

• Hamlet , Act 2, Scene 2

13. Thoughts Make Emotions

• Late at night the sound of a window opening wakes you up

• You think it is a burglar so you feel afraid.

14. Same situation but different thoughts = different emotions

• Late at night the sound of a window opening wakes you up

• You think it is your teenager so you feel relieved (or annoyed).

15. Observe Your Thoughts

• Dont try to

• manage your stress ; instead

• manage your thoughts .

• Often we are trapped by thoughts that are not reality but

• just our thoughts .

16. Observation Leads to Objectivity, Objectivity Leads to Awareness

• The key is not to try to change what you think.

• The secret is to be aware of what you think.

• Recognize thoughts are only that just thoughts .

• This awareness will change how you feel .

• Changing how you feel will change how you act .

17. Stressful Situations

• Breathe .

• Use relaxation techniques.

• Get some distance .

• Pay attention to the stories you are telling yourself about the situation.

• • Look for words like never and always.

18. Practice Mindfulness

• Learn to be response-able.

• Slow down your reaction speed.

• Avoid reacting without hesitation to what you see and hear.

• Try adding a space between

• seehearreact .

• We cant control the world, but we can control our reactions to it.

• Susan Jeffers

19. Unwind with Progressive Muscle Relaxation

• Sit or lie in a quiet place where you will be undisturbed for 1020 minutes.

• Gently contract and relax the muscles in your:

• • face.

• • neck, shoulders, and arms.

• • abdomen and chest.

• • buttocks, legs, and feet.

20. Just Breathe!

• Diaphragmatic Breathing

• (expand lungs and belly)

• Breathe in on a count of 4 :

• 1.2.34

• Breathe in on a count of 6 :

• 123456

21. Breathing Facts

• Slow, deep breathing:

• Gets more oxygen to the bloodstream and brain.

• Allows blood pressure to return to normal.

• Relieves headaches, backaches, stomach aches, and sleeplessness.

• Releases endorphins (neurotransmitters in the brain that make you feel good ).

22. Meditation: The Care of Your Mind

• Meditation is simply about being yourself and knowing about who that is. It is about coming to realize that you are on a path whether you like it or not, namely the path that is your life .

• Jon Kabat-Zinn

23. Meditation: The Technique Is Easy

• Sit comfortably with eyes closed.

• Start with five minutes (set a timer).

• Focus on breathing (full-body breath).

• On exhale, repeat a word or phrase (bring wandering mind back to focus on breath).

24. Meditation: The Practice Takes Time

• Your mind will wander .

• That is normal!

• You will start thinking .

• That is normal!

• You will not be able to stay focused on your breath, word, or phrase.

• That is normal!

• Meditation is not a goal .

• It is not an achievement .

• It is a practice .

25. A Few Great Reasons to Meditate

• Decreases respiratory rate.

• Increases blood flow.

• Enhances immune response.

• Decreases blood pressure.

• Reduces anxiety attacks.

• Reduces muscle tension.

• Builds self confidence.

• Increases serotonin.

• Reduces emotional pain.

26. If you feel right you will be right

• Your body and mind are two sides of the same coin you .

• Taking care of one helps the other.

• Start small .

• Start over whenever necessary.

• Keep going !

27. For more information: Phone Contact: 1-866-822-7298 1141 Catalina Drive #194 Livermore, CA 94550 [email_address] www.dearjane.info