WORK LIFE BALANCEHOW DIET AND EXERCISE

CAN TIP THE SCALES

Dolores Van Bourgondien, ANP-BC, RN,MSN, BA, MA

October 2nd, 2013

Work Life Balance

• What is work-life balance• Breaking it down• What is your work life balance– Inventory

• How to achieve balance• What are the benefits of work life balance• Prioritizing• Diet & Exercise – Keys to effective balance

What is work life balance ?

There are 365 Days in a year168 Days in a Week24 Hours in each day40 Hour Work Week49 Hours to sleep79 “Available” Hours

Work- is paid employment

Life – is personal life and responsibilities outside of work such as family obligations, children’s obligations, sports, working out, errands, doctor appointments, paying bills

Work-Life Balance is the prioritization of tasks between work and life

Do you have balance ? What does balance feel like?

What imbalance feels likeStressHeadacheStomach ProblemsEating ProblemsInsomniaOver Extended/Over loadedFocus on getting “it” doneOut of ShapeWorkplace “out of control”Come in Early/Stay LateSlave to the Text, Email, CellShort TemperedSocial Life and Personal Relationships on life support

What is your work life balance• Personal Inventory • Work/Professional• Financial• Personal

Relationships• Family Obligations• Exercise• Diet

HOW TO ACHIEVE BALANCE – TIPS

InventoryReview Current Inventory and spread the wealthKnow the numbersSpending too much time in work and not working out – need to assign some work time to workout timeMissing children’s sports due to work need to schedule childrens games as appointments you cant break.

OK – How to reduce work time

• Become more productive in work– List Making and prioritize tasks

Tips from the masters !Linked In – Schedule Buffer or Empty Time in your calendarVirgin Music – Schedule time with your family

Date Night, Vacation, Sports GamesFace Book Co-Founder – Make one day meeting free !Dallas Mavericks – Review your meeting policies – are meetings really worth it ?Google – Workout every dayEbay – Take a 2 week vacation where you totally disconnect from the work placeTwitter – Know your productive times and guard and protect themZappos – Take time to review your inbox. Delete, respond, delayZoc-Doc – Set aside time for planning – suggestion 1 hour per weekBUMI/Starwoods Hotel – Get up early and exercise and take care of your body with dietMultiple – Make list for the next morning at the end of your work day

Exercise

• Get up early and workout. Initially its hard but over time our body adjusts in fact giving you more energy

• Join a gym• Home workouts• Get a buddy

Tips to transition to morning workout

Diet• You are what you

eat !• Choose Fresh Foods• Eat 5 Small Meals

throughout the day• Hydrate• Brown Bag Lunch

Foods that fight Stress

• Asparagus – Folic Acid• Beef – B Vitamins, Iron, Zine• Milk – Vitamin D, Calcium• Cottage Cheese – Protein stabilizes blood sugar• Almonds – Vitamin B2, E, Magnesium Zinc• Blueberries - Antioxidant• Tuna – B6, B12

Take home message

• We are over stressed and over committed • This manifests itself in symptomatic ways

– Headache, weight gain, Hypertension, moodiness• Exercise – reduces stress, gives us more energy• Diet – Smart, healthy food choices give us more energy• Spend some time to save time

– Prioritize– Organize– List

QUESTIONS?