HelloHealth Today: Recent Episodes
Carmen Mohan, MD
Dr. Carmen Mohan discusses a new approach to executive women’s self care and how to use health as a leadership strategy to sustain career stamina
Action Steps:
- Focus on your career, if that’s your path, because it’s your home run. Dreams must have actions.
- Get your financial house in order. Save. Live below your means. Make sure to have 3-6 months of expenses available just in case.
- Enlist a financial planner if it makes sense for you. Make sure it’s a planner and not an investment advisor.
- Take time to take care of yourself. Sleep. Eat right. Exercise. Work with a physician to establish a comprehensive health plan.
After 14 years of experience with Northwestern Mutual in various support and leadership roles, Samantha Holowka launched her own advisory practice in 2013. She believes the success of any financial endeavor is adherence to a process that is not based on emotion or today’s headlines but instead on a customized plan for managing risk and investing strategically to achieve financial goals.
Samantha’s core values of integrity, advocacy, trust, and humility guide her team in serving predominantly business owners, physicians, and highly compensated corporate professionals. As a Chartered Life underwriter, she works with clients to create integrated financial plans to help them take the necessary actions to realize their financial freedom.
Samantha’s affiliation with Physicians Nationwide provides a deeper understanding of the unique financial needs of medical professionals and offers ongoing learning to better support physicians at every stage of their career from residency to retirement.
Samantha’s team primarily focuses on retirement planning, business planning, estate planning, executive benefits planning, and creative investment strategies.
Samantha is a member of the National Association of Insurance and Financial Advisors (NAIFA), Physicians Nationwide, Women in Financial Services (WIFS), Exit Planning Exchange (XPX), National Association of Women Business Owners (NAWBO), and Catholic Charities Leadership Class.
Samantha has been married to her husband, Mark, for almost 16 years. They have two children, Brendan (12), and Alayna (10) who keep them very busy with sports. Samantha’s values derive from
her Catholic faith, which she attempts to demonstrate in her daily life as a servant leader in her relationship with God, family, friends, and clients.
For more information on Dr. Carmen Mohan and/or HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Get some sleep! Sleep, rest, and recovery are vital for your own self-care. Download our free Rest and Recovery resource to help you get started.
- Ask for help in every aspect of your life. Include your children in your requests. Children love to know they’re stakeholders in the family and that you work as one unit together.
- Listen and speak with empathy. We need empathy so much in our lives these days, but we also need to practice empathy toward others.
Michelle Hylton is VP/Associate General Counsel in the WarnerMedia Compliance Center of Expertise (CoE). In her role, Michelle serves as the lead compliance officer for the WarnerMedia News & Sports and WarnerMedia international businesses that include CNN, Bleacher Report, and Warner Bros. International. Michelle also serves as the subject matter expert on sanctions and export controls compliance, advising across the entire WarnerMedia organization on these issues. Prior to joining the WarnerMedia in 2007, Michelle was an associate at Hones Day’s Atlanta office, where she spent seven years in the Capital Markets Group. In addition to her substantive legal work at WarnerMedia, Michelle participates in the WarnerMedia legal department’s partnership with the Equal Justice Initiative and actively supports voting rights in her community by serving as a deputy registrar for the Fulton County Board of Elections. Michelle is an honors graduate of Duke University and The Pennsylvania State University Dickinson School of Law. She lives in Atlanta with her amazing family—husband, Anthony; daughter, Nina (13); son, Evan (11); and spunky Cocker Spaniel puppy, Schuyler.
For more information on Dr. Carmen Mohan and/or HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- To be a good “second brain,” ensure the “primary brain” knows that there will be no judgment no matter what they bring to you. Open conversation breeds a level of comfort that leads to increased trust and efficiency.
- To be a good “primary brain,” be willing to throw any idea you have to your collaboration partner. Trust that they will hear you and help you find the solutions you are seeking.
- Identify your second brain. Don’t worry if you need more than one.
- Be willing to be a second brain for someone else. Offer your expertise to those you think can use it.
John Dudley has worked extensively on the development and deployment of highly effective information technology solutions in resource-limited settings. Living for a decade in Lesotho, a small landlocked country with a high disease burden in an underdeveloped health-care system, John’s work took him to the countries of Botswana, Democratic Republic of Congo, eSwatini, Malawi, South Africa, Tanzania, and Uganda. He has also provided remote infrastructure for health facilities in Argentina, Colombia, Romania, and Papua New Guinea. Currently, John leads the development of GlobalHealthEMR, a patient-centered clinician-extensible electronic medical record system being developed in “majority world” countries in sub-Sharan Africa, Eastern Europe, Asia-Pacific, and South America.
Having recently returned to the United States, he remains acquainted with the unique infrastructure challenges posed in similar locales by serving as technology advisor for the global health initiatives of Baylor College of Medicine and Texas Children’s Hospital.
John founded Industrial Imagination in 1995 while attending Virginia Tech University in Blacksburg, Virginia, home to an early testbed of internet access to the general public. He assumed the role of HelloHealth’s CTO in 2022.
For more information on Dr. Carmen Mohan and/or HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Pull up your calendar and schedule an eight-hour personal day during the work week for next month.
- Download our “Personal Day Agenda” free resource.
- Create your own Personal Day Agenda.
- Complete all the steps, including scheduling your next personal day.
For more information on how you can access the additional resources, Dr. Mohan mentions in the episode, contact us today.
For more information on Dr. Carmen Mohan and/or HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the Trustate “During Life Tool” from our website.
- Fill it out or give it to your loved one to fill out.
- Schedule a time to have that all-important conversation with your loved ones.
- Identify a health strategy that works for you and begin implementing it. Need help? Contact us to discover how we can support you.
Tara Faquir is the co-founder and COO of Trustate. Tara earned her bachelor’s degree in economics from the University of Miami and her MBA from Fox School of Business at Temple University. Tara has spent the past decade working at a variety of companies from Fortune 500s to billion-dollar startups, and she brings a deep understanding of sales, operations, and team management along with a passion for learning and entrepreneurship to Trustate. Tara is driven by Trustate’s mission as having personally experienced two estate administrations within a 12-month period. She says, “The stress and anxiety of settling an estate is felt by an entire family and is the reason Trustate was founded: to help people administer estates quickly, efficiently, and correctly.”
Tara, a Massachusetts native and New England Patriots superfan, resides in Pennsylvania with her husband and two dogs.
For more information on Dr. Carmen Mohan and/or HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the free resource “My Attention Plan Map” on the HelloHealth website. Use it to help you identify your priorities and where you might want to delegate tasks to others.
- Look at your weekly to-do list. When it starts to feel like too much, contact Pend Upon to see how they can help.
- If you decide to become a Pend Upon client, they will begin to anticipate your delegation needs.
- When in doubt, call someone and express what is on your mind. If that’s Pend Upon, don’t take time to analyze your needs—they’ll take care of that for you.
Tess Gamble is the owner and founder of Pend Upon, LLC, an Atlanta concierge firm that is dedicated to simplifying the lives of others. After working in corporate human resources for 20 years, Tess decided to provide busy individuals the personal lifestyle management services she desired. When the opportunity presented itself, it was an easy personal transition for her to utilize her human resources skills to focus on individuals. Pend Upon is a single point of contact for all personal support services. Tess, along with her team, assists busy professionals with personal services that include running errands, making travel arrangements, coordinating small events, gift wrapping, gift-giving ideas and purchases, conducting informational research, and more. Tess has a Bachelor of Science in biology and received a Master of Science degree in administration with a concentration in human resources from Central Michigan University. Tess is a certified paralegal from Emory University Osher Lifelong Learning Institute. In addition, she is a member of the Concierge Society of Atlanta. Tess is a native of South Carolina. Outside of work, she loves spending time with her family, decorating, and traveling.
For more information on Dr. Carmen Mohan and/or HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download our free “Mindfulness Tracking Sheet” and use it to identify and track your mindfulness progress.
- Perform a personal health experiment to determine what being healthy means to you. Remember, this is a skill, and practice is key, so don’t be discouraged if you aren’t successful the first time.
- Contact us to set up a group mindfulness training clinic. Mindfulness practice is a central way to build resiliency.
Elinor Fish has worked in the travel, tourism, and running industries since 1999. The Canadian ex-pat, who now calls Colorado home, has long been an avid trail runner, writer, and traveler, having lived most her adult life abroad. She spent four years as the managing editor of Trail Runner magazine and founded Run Wild Retreats + Wellness in 2010. Drawing from her career in tourism marketing for such destinations as Banff and Lake Louise (Canada), the Province of Alberta and Catalina Island, California, she has grown Run Wild Retreats, Inc. into an international travel company offering running and wellness-focused tours in six countries.
As a writer, Elinor has written numerous magazine articles and recorded dozens of podcasts that have helped thousands of runners make their running a mindfulness practice to reduce their stress, overcome obstacles to consistent running, and improve their overall well-being. She lives in the mountain town of Carbondale, Colorado, with her mountain-bike-loving son and husband and their senior black Lab.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you’re on your cell, scroll all the way down the page.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Find a coach to help you design the right journey for you. HelloHealth is a great place to begin. Contact us to find out how we can help.
- Make the commitment. Involve those you’re close to and let them know how they can help. Their support will strengthen your own commitment.
- Trust yourself. Recognize that it’s a journey, but you can reach your goals.
- Give yourself grace, too. It’s a lifestyle change, so hiccups along the way are expected. Just get back on track quickly.
- Download our “Health Journal” resource to help you begin to track and make decisions about your personal health strategy.
Robert Mays began his journey as a diversity, equity, inclusion, & belonging (DEIB) champion and human resources leader over 19 years ago. He has a passion for creating inclusive environments for the organizational teams he supports. He decided to leave the for-profit sector in 2016 to dedicate himself to organizations whose teams significantly impact the empowerment of underserved and marginalized communities. Robert joins the GreenLight team after recently serving in a similar role at Planned Parenthood.
Robert’s past work experience includes service as human resources executive at a mid-sized community hospital in New Jersey, corporate managing director of human resources nationally for 4,500 employees at Gateway Group One, regional human resources manager at Allied Universal, and human resources operations leader at American Express. He has also served on several community boards, including the Essex County Workforce Development Board in New Jersey. Robert is a national member of the Society for Human Resource Management (SHRM) and holds a SHRM-SCP certification. Robert is a people champion who believes that the path to delivering the best outcomes in our communities is to first take good care of the people doing the work.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Sign up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you’re on your cell, scroll all the way down the page.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download our free “Find Your Why” resource and use it to identify the fears that are holding you back.
- Remember, this is an ongoing process that you may have to repeat weekly or monthly to rewire your brain to create healthier beliefs.
- Contact us if you want additional information on how we can help you “Find Your Why.”
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you’re on your cell, scroll all the way down the page.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
For more information on Dr. Carmen Mohan, Meagan Davies, and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com.
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Be self-compassionate. Practice self-prioritization and choose how you will prioritize yourself.
- Do your breath work. When in doubt, just breathe. Intentional breathing grounds us in the present and allows us to reset.
- Practice mindfulness and build it into your calendar. Download our “Mindfulness Tracking Sheet” to help you stay on track.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you’re on your cell, scroll all the way down the page.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
To learn more about Jenay Hicks, visit our website.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Make a list of your current commitments and the new opportunities you are considering.
- Download “The Commitment Filter Resource” and use it to work through your filtering process.
- Remember to ask yourself, “Do I know specifically WHY I want to make this commitment? And are there at least three good reasons?” before making your final decision.
If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you’re on your cell, scroll all the way down the page.
If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Copy and place the following in a place you will see it every day. Say it to yourself every morning: “I am strong. I am confident. I am powerful. I am abundant. I am brave. I am grateful. I am enough.”
- Make a list of your accomplishments every quarter. Reflect on your successes and learn to value yourself and your contributions.
- Practice meditation. Find your time of day and reflect on what you’re grateful for, what you’re intentionally letting go of that day, and what you’re intentionally letting in. Practice giving yourself grace.
- Find your mantra. For Ms. Kirkland, it is “I am my ancestors’ wildest dreams.” It reminds her that her ancestors survived the Middle Passage and long journeys to freedom. If they can do that, she can face and overcome whatever she is facing.
- Sign up for the HelloHealth newsletter by visiting our website.
About Shenia Kirkland
Shenia Coleman Kirkland has spent her career as an embedded attorney with various companies and corporations, always striving to practice strategic organization and providing high-impact results in a part of the business world that is often viewed as an “L” in the “Profit and Loss” column.
Ms. Kirkland received her Bachelor of Arts in pre-law and women’s studies from the University of Michigan in 1996 and her Juris Doctorate from the University of North Carolina – School of Law in 1999. An active believer in the benefits of strategic planning, Ms. Kirkland has applied her philosophy to various professional positions of increasing skill and responsibility. Currently serving as Vonage’s Vice President, Legal Counsel, Ms. Kirkland oversees five major areas of the company.
Additionally, she serves on the Board of Directors for the Terance Madden Foundation, which awards scholarships to students in underserved communities, with a focus on human trafficking survivors and graduates of the foster care system.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- If you’re searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.
- Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you’re on your cell, scroll all the down the page.
- If you haven’t already, leave a review. Tell us how listening in has changed you in some way. The review doesn’t have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the free “How to Wind Down So You Can Sleep” resource.
- Commit to consuming no caffeinated beverages after 2 p.m.
- Ensure your bedroom hygiene is conducive to healthy sleep practices. (In other words, remove all digital items from your bedroom.)
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the “How to Wind Down So You Can Sleep” resource, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the free Rest and Recovery resource for ideas on how to create your own breaks, pauses, and reflections.
- Create your out-of-office message using the language Dr. Mohan suggests in the podcast.
- Schedule your first 72-hour digital mini-retreat and commit to seeing it through.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Rest and Recovery resource, visit hellohealthtoday.com.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Keep the main thing the main thing. In other words, determine what feeds your soul (e.g., family, friends, prayer) and keep that central in all you do.
- Check in with yourself quarterly. Schedule time every three months to ensure the things you are doing line up with your purpose for that season of your life. Put your first self-check on your calendar today.
- Value your relationships. Invest in the ones that matter because they are the ones that will provide you with your “mirror moments.”
- Create spaces to celebrate others. Even a small space to acknowledge another’s commitment to positive change will help you learn to find the ways we all connect to each other.
About Natosha Reid Rice
Natosha Reid Rice is Habitat for Humanity International’s first Global Diversity, Equity, and Inclusion Officer and is leading the development and the execution of Habitat’s global strategy for diversity, equity, and inclusion.
In her previous role as Associate General Counsel, Natosha initiated and managed financing programs and strategies to generate sources of capital to enable Habitat affiliates to build affordable housing with families throughout the U.S. In addition to her work at Habitat, Natosha served as an Associate Pastor at the historic Ebenezer Baptist Church in Atlanta, Georgia for 11 years before joining All Saints’ Episcopal Church as Minister for Public Life.
Prior to joining Habitat, she practiced law in the commercial real estate practices of Alston & Bird LLP in Atlanta, Georgia and of Paul, Weiss, Rifkind, Wharton & Garrison LLP in New York City.
Natosha is passionate about providing a voice to the voiceless and opportunities to communities that have been historically disadvantaged. She serves on the boards of the global Harvard Alumni Association’s Executive Committee, Atlanta Community Food Bank, Goodwill of North Georgia, Georgia Budget and Policy Institute, and Westminster Schools. She has also been actively involved in efforts to pass legislation and policies to protect victims of human sex trafficking in Georgia, such as the passage of the Safe Harbor/Rachel’s Law in 2015.
Additionally, she is a highly regarded keynote speaker and workshop facilitator and delivered her talk “If We Are More Alike Than Unalike . . .” for TEDx CentennialParkWomen.
Natosha received her J.D. from Harvard Law School and her B.A. in government with honors from Harvard/Radcliffe College. Natosha is married to Corey Rice, and they are the proud parents of Kayla, Malachi, and Caleb.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the free Family Meeting Agenda.
- Set aside one hour each month where everyone in your family can attend a family meeting.
- Create your first meeting agenda and make sure everyone has it and comes ready to discuss.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Family Meeting Agenda, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Take advantage of the HelloHealth resources. They’re free and extremely helpful.
- If you can, arrange a call with the HelloHealth team to see if even a portion of their services would be beneficial to you. Anyone in leadership should discover how HelloHealth can help.
- Sign up for the HelloHealth newsletter (remember to scroll to the bottom of the page).
About Jessica Bertsch:
Jessica Bertsch is a proud Coast Guard spouse of 15 years, mom of three, and the founder and president of Powerhouse Planning. With a strong background in marketing and PR, Jessica has built a successful business devoted to providing clients with remote team solutions for business growth, content creation, and event planning through the employment of talented military spouses and other remotely located individuals, providing careers to over 100 individuals in nine states, with all military branches represented.
For more information on Powerhouse Planning, visit their website: powerhouseplanning.com. You can also check them out on Facebook: facebook.com/powerhouseplanning.
To sign up for the quarterly Powerhouse Planning newsletter, visit signup.e2ma.net/signup/1759622/1736018/
Connect with Jessica Bertsch here: linkedin.com/in/jessbertsch
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the Self-Care Mini Workbook.
- Commit to giving yourself and those around you grace and ease.
- Create your healthy living modules and add them to your schedule.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Define your bench. Identify your “go-to” people for help, advice, venting, etc.
- Be clear about your boundaries.
- Set your intentions about your career.
- Download the free My Attention Plan Map resource and practice the 10-minute thought exercise daily.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the My Attention Plan Map resource, visit hellohealthtoday.com.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the Self-Care Mini Workbook.
- Use the Self-Care Mini Workbook to help you build healthy living approaches.
- Put your modules on your schedule.
- Consider other things you could use in your systematic approach to healthy living.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Actions Steps:
- Download the free “My Attention Plan Map” resource. Print it out.
- Identify the story you tell yourself. Craft a positive version and print it out.
- Practice telling yourself your story every morning as you get ready for your day.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the “My Attention Plan Map” resource, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Follow Tiffany Dupont on Instagram: @tiffdups
Please feel free to reach out directly for more information about HelloHealth’s services by contacting pr@hellohealthclinic.com.
Action Steps:
- Download the free Self-Care Mini Workbook. Use it to make your needs explicit and get yourself back on your schedule.
- Look at your schedule and set aside time for your annual vacation, your monthly personal day, and your 72-hour digital break.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting emily@hellohealthclinic.com.
Action Steps:
- Download the free mini workbook to help you create your own MAP.
- Grab your own attention every day so you can amplify the positive.
- Ask yourself what you need to do to keep your energy high, your spirit aligned, and your focus strong. Keep answers to one word or phrase.
- Remember, don’t let perfection be the enemy of good.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the My Attention Plan (MAP) mini workbook, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting emily@hellohealthclinic.com.
Action Steps:
- Inventory your personal health journey. Where are you in your health transformation?
- Download the Personal Health Transformation freebie.
- Focus on one thing to help you kick-start your personal health transformation.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Personal Health Transformation resource, visit hellohealthtoday.com/hh-downloads.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting emily@hellohealthclinic.com.
Action Steps:
- Befriend yourself. Speak words of self-affirmation over yourself without any negative comments or thoughts.
- Always center on gratitude. Don’t wait until the end of an experience to be grateful. Find your gratitude points early and focus on them.
- Be intentional in your relationships. Create an inventory of your relationships and prioritize the ones most important to you.
To hear more from Dr. Kimberly Manning, listen to her podcast, The Human Doctor
For more information on HelloHealth’s services, visit hellohealthtoday.com.
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
- Pick one of the statistics Dr. Mohan references (sleep, exercise, salt intake) and commit to improving your personal statistic.
- Focus on the things you do right each day.
- Download the Healthy Landscape graphic. Place it somewhere you can reference it easily.
For more information on Dr. Carmen Mohan and HelloHealth’s services or to browse our free downloads, including the Health Landscape graphic, visit hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Please feel free to reach out directly for more information about HelloHealth’s services by contacting emily@hellohealthclinic.com.
Action Steps:
Today’s action steps on how to be courageous and step outside your comfort zone, come courtesy of Representative Bee Nguyen, Candidate for Secretary of State:
- Stay true to yourself. Listen to the things that drive you. Listen to what to need and what you want.
- Give yourself the freedom to fail, it can be very liberating. Acceptance of failure allows us to grow and there is a great opportunity to learn. There can be a tremendous opportunity, even if we fail.
For more information on Representative Bee Nguyen, candidate for Secretary of State, visit:
www.beeforgeorgia.com
Follow Rep. Bee on Twitter: @beeforgeorgia
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps on how to be clear and centered come courtesy of Deirdra Glover:
- Find your intent. If you can’t name your “why” and intention for the day or moment, take the time to find it.
- Go for a walk.
- Acknowledge growth. Take the time to learn and reflect.
For more information on Conserte Consulting, visit: https://conserteconsulting.com
Follow Deirdra on Instagram: @deirdradee
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps on how we take good care of our muscles and bones so we can age gracefully, come courtesy of Dr. Daniela Espino:
- Start somewhere. Find someone that can help you get started.
- Find your support team. There are going to be days you don’t want to do it and you don’t have to do any of it alone.
- 20 minutes, 2 times a week for strength training.
As discussed in the episode, here are the recommended exercises for basic strength training from Dr. Daniela Espino:
1. Goblet Squat: 3 Sets, 10-12 Reps, RPE 5-7 Intensity
2a. SL RDL: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
2b. Overhead Press: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
3a. Step Up: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
3b. Bent Over Row: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
*for exercises 2a/2b and 3a/3b perform exercises continuously one after the other. Rest 2 minutes after one set.
For more information on Aire PT to PR, visit: https://www.airepttopr.com
Email Dr. Espino: info@airepttopr.com
Follow Dr. Espino on Instagram: @aire.pttopr
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps to become more self-compassionate come courtesy of Shani Godwin:
-
Journal
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Meditating or having a mindfulness practice can be useful to rediscover a narrative for yourself.
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Keep good company with God.
For more information on Shani Godwin, visit: https://shanigodwin.com
For more information on Communiqúe USA, Inc., visit: https://communique-usa.com
Follow Shani Godwin on Instagram: @iamshanigodwin
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps for feeling well come courtesy of Charisse M. Williams:
- Practice mindfulness of any kind. Be present and in the moment, on purpose.
- Focus on what is possible, as much as possible, as opposed to what is wrong. That is what will move you towards a vision for your life.
- Think of who can help, support, and hold you accountable on your journey to thriving.
For more information on Charisse M. Williams, visit:
https://www.charissemwilliams.com
Follow Charisse M. Williams: @charisse_m_williams
To purchase “The Joy of Thriving While Black,” visit:
https://www.amazon.com/Joy-Thriving-While-Black/dp/1636769586/ref=sr_1_1?crid=12YLJNLWFC2TX&dchild=1&keywords=the+joy+of+thriving+while+black&qid=1623256239&sprefix=The+joy+of+thrive%2Caps%2C176&sr=8-1
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps come courtesy of Dr. Mohan on how to get rest and recovery on your schedule.
- Set aside time each day to rest.
- Rest should happen for you as a bookend to sleep – both at the end of the day and at the beginning.
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps come courtesy of Mandy Mahoney, candidate for city council, on how we can feel well while working really hard for what we want:
- Follow your joy.
- Experiment with what nourishes you and put aside the things that don’t.
- Think back to what you enjoyed doing as a kid, lean into that, and indulge.
Follow Mandy Mahoney on Instagram: @mandyfordistrict5
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps for staying engaged and passionate come courtesy of Blythe Robinson, president and CEO of Sheltering Arms Early Education and Family Centers in Atlanta:
- Move your body every day.
- Sit and be quiet. Take time to practice mindfulness and think about what’s important to you.
- Be kind to yourself.
- Have a support circle and be supportive to others.
Follow Blythe Robinson on Instagram: @healthyeatswithbkrob
For more information on Sheltering Arms, visit: https://shelteringarmsforkids.com
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
For more information on HelloHealth services, visit: www.hellohealthtoday.com
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps come courtesy of Rissa Reddan, Senior VP of Marketing for commercial business at Equifax, and a HelloHealth Advisor:
- Take a mindful walk.
- Music in any form, whether you are simply listening or performing.
- Reach out. Use your backstage and take advantage of your support system.
Follow Rissa on Instagram: @rissareddan
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
For more information on HelloHealth services, visit: www.hellohealthtoday.com
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today’s action steps come courtesy of Meagan Davies:
- Put yourself back on your calendar. Sit down and plan out the next 90 days where you carve out time for yourself, and give yourself permission to do that.
- Create that partner in your backstage area that can help you troubleshoot.
- Ask for help and be specific when doing that.
- Have family meetings and include the entire family.
To schedule an appointment with Meagan Davies, MS, NCC, visit: https://www.hellohealthtoday.com/contact-us
Follow Meagan Davies on Instagram: @meagandaviescounselor
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
To download our family meeting template, visit: www.hellohealthtoday.com/resources
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Action Steps:
Today's action steps come courtesy of Dr. Heather Koth:
- Ask yourself: How am I fueling my body with food and sleep?
- Incorporate mindfulness in some way. It can be done formally or informally.
- Have a backstage. It can be a group of friends, co-workers, family, etc. that you check in with regularly.
For more information on Dr. Heather Koth visit:
https://www.intownprofessionalcounseling.com or www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
For more information on HelloHealth services, visit: www.hellohealthtoday.com
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps come courtesy of Staci Fox:
- Wear whatever your body feels comfortable in and lean into that.
- Share the mic and space when you can. Use your power for the good of others.
- Find the businesses that both bring you joy and support others.
- Use your voice.
For more information on Planned Parenthood, visit: www.plannedparenthood.org
Instagram: @PPSE_Advocates
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
For more information on HelloHealth services, visit: www.hellohealthtoday.com
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today's Action Steps come courtesy of Deanna Anderson:
- What is the one thing that you enjoy doing for yourself? Find your “thing” and prioritize that in your week.
- What is your stressor for the week? Make a plan and tackle it.
- Build a support system. Be intentional about who you put in your circle.
For more information on Moms Making it Together, visit www.momsmakingittogether.com
Facebook: Moms Making it Together
Instagram: @momsmakingittogether
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
For more information on HelloHealth services, visit: www.hellohealthtoday.com
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today's Actions Steps come courtesy of Dr. Marni A. Brown:
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Sleep. Letting your body rest and heal at night is important.
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Invest in a good heating pad. Get one that fits your body and needs.
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Listen to your body. Pay attention to what your body can and can't do each day, and make the most of the things you can do.
For information on Marni Brown's books visit:
Gendered Lives, Sexual Beings - A Feminist Anthology Frameworks of Inequality: An Intersectional Perspective
For more information HelloHealth services visit:
www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps come courtesy of Dr. Mohan:
- Proactively put your personal self back onto your schedule. At a minimum, commit to scheduling your lunch hour, a daily walk, and unproductive time called “rest” at the end of each day.
- Do a closet edit. Throw out any looks that don’t make you feel great.
- Nominate an amazing woman who should be part of our “Women at the Helm” series. Email Dr. Mohan at carmen@hellohealthtoday.com.
- Help change the statistics on women in leadership. Share the “HelloHealth Today” podcast with women who want to support women.
For more information HelloHealth services visit:
www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today's Action Steps come courtesy of Condace Pressley:
- Find something that is new to you, outside of your work. Something that is not in your everyday.
- Take time for yourself, even if it is only a few minutes of doing nothing and resting.
- Stay connected.
Follow Condace Pressley: @condo29
Listen to Condace's Podcast: Perspectives with Condace Pressley
For more information HelloHealth services visit:
www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today's Action Steps come courtesy of Tes Sobomehin Marshall:
1. Surround yourself with good people, including mentors and advisors.
2. Stay in your wheelhouse. If you decide to go outside your area of expertise when starting a business, it is important you are listening to the voice of the customer.
3. Self-care is important and necessary. Find different tools that work for you and implement them into your daily life.
For more information on runningnerds, LLC, including upcoming events visit:
www.runsocialatlanta.com
www.theraceuc.com
Follow on Instagram: @runningnerds @RunSocialAtlanta @TheRace_UC
For more information HelloHealth services visit:
www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps come courtesy of Dr. Mohan:
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Recognize the need to get restarted
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Hit the pause button
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Set the intention
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Start from where you are NOT from where you wish you were.
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Have a training plan
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Step back so you can gain perspective
If you are interested in any of HelloHealth’s services, go to www.hellohealthtoday.com
If you are interested in our upcoming virtual workshop, "Master the Restart," register here
Follow Dr. Mohan on Instagram: @mohancarmen
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps come courtesy of Dr. Jurine Owen:
- If you haven’t already this year, get your blood pressure checked.
- Know your health markers and why they are important.
- Step outside of your comfort zone. That is where you start the process of change. Seek out help and support
Visit our website: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps come courtesy of Marcie Dickson. How can you feel better today?
- Treat yourself like you treat your best friend.
- Carve out time to unplug.
- Create boundaries.
- Don’t feel bad about saying no.
- Invest in yourself.
Listen and subscribe to Marcie's podcast: The Future of Resolution
Follow Marcie on Instagram: @therealmarcie
Visit our website: www.hellohealthtoday.com
Follow Dr. Mohan on instagram: @mohancarmen
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps acknowledge the difficulty facing women in the work force during these challenging times. Dr. Mohan and Eileen share some tips to help develop and maintain good self-care:
- Take time to see what works best for you and your self-care plan.
- Sleep.
- Connect with other women for support.
For more information on The Lola, go to www.the-lola.com and click on the “Membership” tab.
Follow The Lola on social media: @TheLola_Women
If you are interested in any of HelloHealth’s workshops, go to www.hellohealthtoday.com and click on the “Resources” tab.
Follow Dr. Mohan on instagram: @mohancarmen
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today's Action Steps come courtesy of Meagan Davies:
Instead of making a New Year’s resolution, make time to reflect on yourself, your actions, and your emotions. Here is a list of questions to use in the reflection process:
- Am I using my time wisely? How am I using my time during the day/week/month?
- Am I taking anything for granted?
- Am I employing a healthy perspective? Can I separate fact from feelings?
- Am I living true to myself? Am I authentic in my interactions with myself and others?
Here are additional questions that can be used in the reflection process:
5. What are the last thoughts I have before I fall asleep? Are they positive or negative?
6. How am I cultivating my relationships?
7. Am I taking care of myself physically and emotionally?
8. Am I letting matters that are out of my control stress me out?
9. Am I achieving the goals that I have set for myself?
10. What is missing in my life?
The more you can make self-reflection a part of your routine, the greater the impact the process will have on your life.
Resources and Contact:
Visit our website: www.hellohealthtoday.com
Follow Dr. Mohan on instagram: @mohancarmen
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today’s action steps come courtesy of Dr. Carmen Mohan: Ask yourself a few questions to help with your risk/benefit analysis.
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Why do I feel hesitant about the vaccine?
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What are the consequences if I contract COVID-19?
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How will I feel if I get vaccinated? How will I feel if I don’t?
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How will my life be impacted if I get this vaccine and have a bad reaction?
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What will happen to the people I love if they contract COVID-19 because of me?
Resources and Contacts
Visit our website: www.hellohealthtoday.com
Follow Dr. Mohan on instagram: @mohancarmen
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
Today's Action Steps come courtesy of Dr. Carmen Mohan:
- Set a big goal that inspires.
- Embrace your identity.
- Focus on process and progress
- Anticipate and plan for obstacles.
If you would like any more information about our services please visit our website and see resources below: Resources and Contacts
Visit our website: www.hellohealthtoday.com for more information about our services.
Buy Dr. Mohan's book: "The Women's Guide Health: Run Walk Run, Eat Right and Feel Better" here
Follow Dr. Mohan on instagram: @mohancarmen
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com
These are the action steps for today, courtesy of Meagan R. Davies, MS, NCC on recognizing anxiety and taking action, in order to make a change:
- Get the Right Diagnosis.
- Ask yourself these questions and follow these tasks before beginning a specific course of treatment:
- What is the anxiety taking away from you?
- Write it down and own it - because treatment can get uncomfortable.
- What is motivating you to change?
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If nothing changes, what does your life look like a year from now?
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This can be a game changer because people won't want to stay where they are.
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Even if change is uncomfortable, people can lean in because they want to see a change.
Upcoming HelloHealth Events:
"Self-Care for Leaders Under Fire"
Thursday, December 3, 2020
12:00 PM - 1:00PM EST
Register here today
Visit our website: www.hellohealthtoday.com
Follow Dr. Mohan on instagram: @mohancarmen
Please reach out directly: emily@hellohealthclinic.com for more information on any of our HelloHealth services.
These are action steps, courtesy of Dr. Kristen Prewitt on recognizing burnout and how to shift your mindset about self-care and what it really means:
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Stop being passive.
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This will look differently for everyone.
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Don't wait for something in your life to change, you have to be willing to change yourself.
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Re-examination of friends
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When you have specific needs, ask your support group for specific help getting those needs met.
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Prioritize Sleep
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Try and sleep for 8 hours
- Making this a priority, will shift your mindset
Upcoming HelloHealth Events:
"Lightening the Load of Anxiety"
Tuesday, October, 20th
12:30 PM - 1:30 PM
Register here today
Follow Dr. Mohan on instagram: @mohancarmen
Action steps for today:
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Download our miniworkbook. https://www.hellohealthtoday.com/resources
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If you’re serious about self care and you view self care as part of professionalism, please reach out. For example, maybe you’re looking to ensure your team stays strong through challenging times, invite a HelloHealth speaker to your next meeting.
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Register for one of our complimentary workshops. We’re offering Self Care for Leaders under Fire for any leader who wants to re-imagine team lunch. You can check this out complimentary on October 7th starting at noon. Visit our website for the registration link: hellohealthtoday.com.
Please reach out directly: emily@hellohealthclinic.com for more information
These action steps courtesy of Tiffany Dupont are particularly relevant if you are looking to improve your positive focus:
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Remind yourself of your purpose. Write down the answer to this question, “What is something only you can do?” Think of three things. Consider these your super powers.
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Call your person that will help you remind yourself what’s so great about you.
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Let positive energy sink in. Believe the positive things people say about you.
Other prompts Tiffany uses that can help you shift your mind toward the positive when coping with uncertainty:
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What can I control?
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Look for the gifts in every experience.
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What can I do differently?
Follow Tiffany Dupont on instagram: @tiffdups
Follow Dr. Mohan on instagram: @mohancarmen
Over her 17-year career in running and wellness, her articles, programs, workshops and retreats have helped thousands of runners make their running a mindfulness practice to reduce their stress and bring their best selves to their roles as parents, professionals, caregivers and leaders. Ten years ago, she founded Run Wild Retreats + Wellness, a travel company that specializes in women's running and wellness retreats around the world…gradually growing it to an international tour operation employing five dynamite women and a network of running guides around the world.
Elinor is a Canadian ex-pat who now lives in the Colorado Rocky Mountains with her husband and son. She moved from Canada to the U.S. 15 years ago to work on staff at Trail Runner magazine, during a time when her own competitive running was reaching new heights, and she was competing in events of up to 100 miles and running in places like Patagonia and the Swiss Alps.
Yet, Elinor’s relationship to running hasn’t always been about competition and adventure. Running has also served as the means by which she has coped with a chronic auto-immune disease for over two decades, survived the tragic loss of a loved one and overcame adrenal fatigue and chronic stress.
These difficult, life-changing experiences made her curious about exactly what it is about running that can be so healing, transformative, de-stressing and uplifting, even under the most difficult of circumstances. These experiences were the inspiration behind Run Wild Retreats + Wellness. Elinor is also the founder of the Healthy Runners' Community, an online space that bring the practice of mindful running to even more runners around the world.
Action Steps:
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Name your triggers. Create a pause by using your body to help your mind process before you respond. This will help you show up in the way you want to be in the world.
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Running can be self care, but don’t make exercise your only form of self care.
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Listen to your body. In order to do this, you have to slow down enough.
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Perfection is not required and usually not that helpful.
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Decide what works for you.
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Carve out moments where you recognize what you need so you can perform better.
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Simplify and focus. Put yourself first and then focus on the needs of others.
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Take alone time.
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Marry the right person but distribute your stress among people who understand your unique situation.
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Continue learning from others in your own area of expertise.
Health Runners Community and Run Wild Retreats: https://runwildretreats.com/community/
She went out for a run one day and thought, “This is fun…other people should join me.” The next thing she did was start her own business in race directing and hosting. Listen to hear how this positive voice has begun coping with the huge impact COVID19 has had on athletes, sporting events, and especially runners.
Tes Sobomehin Marshall is a Race Director and Atlanta running community leader. Tes has been organizing group runs, training teams and road races since 2011 through runningnerds, LLC. Runningnerds offers a variety of road race experiences and distances and a weekly run group for all paces. Partnering with corporate, charity and community organizations, runningnerds has produced and directed over 175 races, large group runs, and training seasons.
Action Steps:
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Have a firm cut off for your workday.
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Enjoy connections with your friends. Use social media in a positive way.
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Don’t close yourself off.
Follow Tes on Instagram @runningnerds
The Race by the Unity Collective @therace_uc
Now that your tent is up, the lights are on, and you’re no longer sleeping on the floor, you’ve got the energy and perspective you need to invite others to the party. Here’s how
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Make a list of people you want to see come through this crisis as a better version of themselves. Who do you want to see come through this feeling stronger, more capable, or more connected to their colleagues?
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Brainstorm how your particular skills and resources can make these people feel better. What problems are you good at solving? What strategies work for you? What resource can you offer?
Now, take one step each day to help one of these people. Reach out and offer three specific ways you can solve a problem, be helpful, or join the backstage.
Jen was born and raised in the Northeast but now calls Midtown Atlanta home. She graduated top of her class from the University of Georgia’s Grady School of Journalism with a Public Relations degree. Her career has included 13 years in the corporate world for a well respected international PR Firm, and B2B sales and management for Fortune 500 companies in Atlanta and New York City. After struggling with infertility and later being blessed with Irish Twin boys, she took a step back from the demands of travel to stay at home with her boys…only to quickly realize the best of both worlds by starting her small business from home. As I said earlier, she is an Executive Director with Beautycounter, a clean beauty and healthy living brand with a social mission, and currently leads a team of over 100 women around the country.
Action Steps:
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Take time for your personal self care in terms of a quiet time in the morning that is non-negotiable that no one can interrupt. This will help you with setting your day off right. Write down the three things you hope to win in that day. This habit will change the trajectory of your day and your mindset.
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Have healthy food prepped. Think ahead.
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Take time for yourself unapologetically for a one-minute skin care routine morning and night. The regularity of it makes you feel like yourself again after being pulled in a million different directions during the day.
Follow Jen Burch on Instagram @simply_beauty_full_
Jennifer Burch website: beautycounter.com/jenniferburch1
For Salad of The Day and other healthy food ideas, follow Dr. Mohan on Instagram @mohancarmen.
HelloHealth Advisor, Liz Mikulcik has been working in the healthcare communications industry for over 14 years. She is a VP Management Director at Area 23, which is based in New York City. Her expertise in healthcare advertising -- helping pharmaceutical companies commercialize their products, by partnering with them to develop go-to-market strategies and execution plans. Most recently she’s leading efforts for the launch the blockbuster shingle vaccine, SHINGRIX, in the US market. She currently lives in Minneapolis, Minnesota, with her partner, Matt, and her 6-month old daughter, Auden.
These action steps courtesy of Liz Mikulcik pertain to all mothers, but are particularly relevant if you’re a new mom who is also ambitious about your career.
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Define a bench - Who do you go to for help? Advice? Who can help with childcare? Who are the people you can vent to?
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Be clear about your boundaries. That’s easier said than done. Where will you say no? This helps you structure your life in a way that allows you to recharge and also be present in the way that you want to be present for others.
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Set your intentions about your career. Set goals about your career and revisit them frequently. This habit will help you maintain your growth trajectory at work.
While other leaders are constantly being told to put the needs of others before their own — The trap for Jugglers is that they naturally think about others first, which means Jugglers tend to defer their own needs while waiting for things to get “back to normal." Before the COVID19 pandemic hit, Jugglers already had many balls up in the air…In fact, there were already so many balls in the act, many jugglers pretty much figured…what’s one more?
Strategies that work:
1. Insert Pauses — bookend your day just as the First Responder must.
- Re-establish helpful boundaries so you can hear yourself think, identify your own needs, and problem solve
Action Steps
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If you haven’t had any time to yourself lately, get out today and go for a 45 minute walk. Enjoy the sun and solitude.
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If you’ve had too much time to yourself, invite a friend to walk and talk on the phone this week.
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Begin to create your backstage. Do that by Identifying one problem you need help solving. Then Call one person you trust. Tell them you’d like their help coming up with a solution. If it goes well, get a regular phone date onto the weekly or monthly schedule.
Action Steps Courtesy of Sanchia Patrick
- Set your goals and revisit them often. Remind yourself of your why. It’s hard to take care of yourself when you don’t really know what you want. We are multidimensional. There should be a goal within each of those dimensions.
2.Establish or Re-establish a very specific morning routine. Put your own mask on first. Protect yourself first thing in the morning.
- Come up with a mantra. If you don’t have your own — Use the mantra “I can do hard things.” Every woman needs that voice that quiets the inner critic.
Books mentioned: Sacred Commerce - Business as a Path of Awakening by Matthew Engelhart and Terces Englehart.
How can you sustain your personal energy and stamina when you’re under fire? Dr. Mohan talks with Dr. Kirsten Bendeck - a HelloHealth Clinic Member, mother of two, and emergency room physician fighting for patient’s lives during the COVID19 pandemic. Dr. Bendeck discusses how she adapts the HelloHealth tripod tent for self care to fit her fast paced life full of high stakes decision-making both at work and at home.
Action Steps courtesy of Dr. Bendeck
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Yes you can! You CAN take a 30 minute every day to exercise.
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No it is NOT more important to do xyz than it is to sleep.
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Forget and reset. Just start over.
We do have control over how we adapt to this new normal. In fact, the only thing we have control over is our personal response to the current situation. When we look back, we want to be proud of the way we showed up in the world to help. So today’s action steps are about each of us taking some time to decide what our personal performance metrics will be.
- Make a list of people you want to see come through this crisis as a better version of themselves.
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Decide how you want to make those people better. For example, Do you want to help them feel stronger? more capable? More connected?
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Take one step today to help one of these people. Reach out and offer three specific ways you can solve a problem.
When you take the focus off of yourself, you will start problem solving and this will create a positive feedback loop that will gain speed. You will feel so much better, more in control, and you will start to see that there’s bright future waiting for us on the other side, wherever it is we land.
The foundation for stress management for all leaders and the HelloHealth Prescription for anyone who’s a First Responder is a tripod self care plan with three action steps. The HelloHealth Self Care Prescription for Leaders is a sequential set of steps to take as your time, energy level, and sense of calm improve. So we all start in the same place.
These steps are:
1. Breathe Oxygen - Do one thing for yourself first thing in the morning.
2. Shift your Mindset - Write down in longhand at least one win for the day.
3. Invest in Sleep - Give yourself an 8 hour sleep opportunity even if it has to happen in two or three chunks.
If you’re interested in bringing our virtual mini-workshop called “Self Care for Leaders Under the Fire” to your team, please give us a call at 404-500-6254. The workshop is being offered free of charge through June. Contact us online at www.hellohealthtoday.com.
Stress management has always been a vital component to any leadership strategy. Whether you had ways of coping with stress or not - the post-COVID era has likely disrupted systems and supports.
Recovering good self care has 4 parts:
- Name the causes of stress - Each of us has our own set but generally stress has two categories right now. First, grief and what we’re grieving for. Second, fear being caused by uncertainty and high stakes.
- Assess where you are in terms of your resiliency. Is your battery charged? Ask yourself how you’re doing in terms of having a sense of personal energy. If you are operating from a low internal reserve of personal energy you should think of yourself as a “first responder.” For example, if you’ve had to decide how much of your workforce you to furlough or layoff — you count as a first responder. And you’re also a first responder when the sheer number of decisions you need to make has created a new sense of fatigue.
- Build your tent. The tent is the place where the leader has a reprieve from the stress of making decisions that affect people’s lives or the life of the organization. Mohan and Davies describe an additive stress management plan that aligns with your level of personal energy.
- Use your resources. There are unique kinds of stress leaders endure and there’s help. Find out more: www.hellohealthclinic.com.
Question: What is the best measure I can take to prevent my family and me from getting COVID-19?
ANSWER:
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If it’s financially feasible for you, stay home.
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Make droplet precautions a way of life. If you have them, teach your children how to wash their hands well, to cough into their sleeves, and blow their noses into tissue that they dispose of correctly. Establish rules for hand washing that have everyone wash almost every hour on the hour.
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Wipe down all high traffic touch points in your home at least once daily preferably twice. These include tables, counters, armrests, door knobs, light switches, computers, tablets, phones. Remember to wipe down your car.
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STOP touching your face. Wash your hands if you do touch your face.
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Make sure you are living in a healthy way. Feed your family fresh fruits and vegetables, get in a walk every day (even though you’ll have to keep your distance from people who don’t live with you),
— Meditate every day. Meditation will help you manage these stressful times.
As long as you have questions for us and information to share, we’re going to continue our bonus content for Season 2. Our next episode will be about how to protect your mental well-being while enduring this extended time working and socializing from a distance.
Do you have a question or something to share? Email Dr. Mohan directly: carmen@hellohealthtoday.com.
Let us know if you’d like to be identified by name, company, your title or position and location.
Long distance runner and HelloHealth Clinic member, Maria Yu speaks with Dr. Mohan about her personal journey to better health during the year of 2019. Maria is a Software Executive with SAP — one of the leading global (ERP) software vendors in the world. She leads a global Go to Market Team for one of SAP's largest Cloud Business Units. Maria is a graduate of Florida State University, majoring in Public Relations, and holds a masters degree from Northwestern University in Managerial Communication. She has over 20 years experience in management consulting with Accenture and SAP including international projects in Brazil, where she lived, worked and learned to speak Portuguese. She is an avid runner and a busy mother of 3 girls, ages 7, 5 and almost 3.
In 2019, Ms. Yu faced an injury that nearly ended her running career. The path to healing took several turns and taught lifelong lessons -- how to forgive yourself, slow down, and cope with uncertainty.
There’s so much power in the plan. It’s deceptively simple — kinda like taking a big breath before rushing into a high pressure situation. Having a plan means you stop trading restorative energy for urgency at work.
Here are the suggested action steps for the day:
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Decide now that you’re ready to make and keep commitments to yourself that help your body help your mind.
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This week, put an hour time block onto your schedule on 4 days. Walk for 30 to 45 minutes during this time.
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When the time you committed to doesn’t work out, practice moving the time block instead of skipping completely. There are no more regular days. It’s a guarantee that the plan won’t work as originally scheduled. Be flexible but stay committed and find the time later in the week.
Here are some steps you can take if you’re ready to adopt the stance of the code leader.
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Don’t let the twin thieves of time gang up on you. Understand that Urgency and Distraction are the thieves of time. These twin sisters work together to waste away your time and effort. Investing in high quality sleep will create a natural buffer between you and these thieves making you a much harder target.
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If you don’t have one already, begin a regular meditation practice. Meditate for a minimum of 5 minutes every day. When you feel urgency taking over your life, meditation is even more important but Urgency will tell you that you just don’t have the time. Trust me, you have 5 minutes. You always have 5 minutes. Those 5 minutes are the difference between you making decisions based out of fear and distraction or making decisions that uniquely contribute.
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When you’re facing urgency at work, stare it in the face. Take a big breath or even three or ten… As many as you need to activate your parasympathetic nervous system. Doing this uses your body to help your mind create the necessary pause between the stimulus and your reaction. This is how you defibrillate yourself first.
4.Once you are feeling calm and purposeful, address your team. You must have your team pause if you want them to start working together to address the issue at hand. Tell them “Everybody take a big breath.” Insist upon it. When you see the collective big breath - you can literally see everbody calming down. Let the pause happen. The power is in the pause. — One Mississippi Two Mississippi Three Mississippi. The pause allows us to choose a response. Then, Let professional training and experience take over from there.
Establish a clean path to sleep by creating a hygienic sleep environment and a daily routine with three distinct phases: 1. productive <10 hours 2. resting 30 min - 1 hour 3. sleeping - 8 - 9 hours. These phases emphasize the importance of transition time needed to obtain restorative sleep. A clean path to sleep is especially important for you because the body thrives on consistency and predictability.
Action Steps For Getting Better Sleep:
— Hang dark curtains that limit light from entering your bedroom.
— Only use your bedroom for sleep or sex. Do NOT work while in bed.
— Start de-escalating from productive work no later than 9P.
— Get into bed before 10p with the intent to turn lights out and sleep.
— Get up at the same time every day regardless of workday, weekend, or holiday.
— Do NOT drink alcohol.
— Do NOT allow pets to sleep in your room.
— Do NOT drink caffeinated beverages after 10a.
— Be aware of all sources of caffeine and avoid them. Chocolate, over-the-counter pain relievers, protein powders, athletic goos, electrolyte tablets and herbal supplements are a few common culprits.
— Avoid napping.
How to build your muscles:
If you’re looking for your beach bod, here are some actions you can take right now:
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Do 10 pushups and 50 situps this afternoon.
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Drink a smoothie with a protein source, one fruit, and one vegetable.
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Stay hydrated.
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Allow yourself an 8 hour sleep opportunity tonight.
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Pass on the wine at dinner tonight.
To succeed in reaching health goals, executive women need help building momentum not once but many times. In other words, we have to get restarted toward their goals even more frequently than the typical woman. At HelloHealth, we consider this a skill called Mastering the Restart.
At its crux, Mastering the Restart is the skill of expecting for life to happen and being practical about getting back on track. This skill has five requirements. You have to learn how to…
- Recognize the need to restart
- Hit Pause
- Find the right starting line
- Have a training program
- Step back so you can gain perspective
In this episode, Dr. Mohan tells her personal story for how these steps helped. The journey was NOT seamless. Mistakes were made. She starts in her twenties -- a time during which she was a competitive runner and proceeds through a life-threatening pregnancy to a successful weight loss journey. She then tells of her return to the sport of long distance running and qualifying to run the Boston Marathon.
Instructions for measuring your waist circumference can be found within The Women’s Guide to Health page 20. Purchase your copy of the book: www.herprescriptions.com.
Download updated health journal pages for free: www.hellohealthtoday.com/resources.
Here's the Recap:
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Keeping your body weight the same is called weight maintenance. The ability to maintain your body weight as you grow older is a skill.
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Keeping your body mass composition the same is a separate skill that aids body weight maintenance.
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The foundation of these skills is sleep. Sufficient sleep is required, not optional.
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Because executive women tend to have high standards for ourselves, we often have health or fitness mindsets. Having the right mindset is not enough to engage in Zen and the Art of Weight Maintenance.
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Recall bias affects us all. No one is immune. To battle recall bias, we need to use objective ways to measure ourselves across 5 leading health indicators. These objective measurements help keep our attention focused on the most important ways we can protect our health.
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To keep our bodies healthy, We need:
*Seven hours of consecutive sleep each night
*A diet that consists mostly of plants and does not exceed your daily caloric needs
*Twenty minutes of strength training twice weekly
*8,000 steps per day
*150 minutes of moderate intensity exercise — like walking — every week.
Don’t make it more complicated than that. Adhering to these standards is hard enough.
Dr. Jurine Owen is a physical therapist and owner of Hands on Physical Therapy, Incorporated. She has been practicing in metro Atlanta for over 20 years. An athlete and health expert, Dr. Owen was shocked to discover she had high blood pressure. In this interview, she describes her journey to health.
Action steps:
1)If you haven’t already this year, get your blood pressure checked.
2) Do you have an idea of what your health markers are? Know your health markers and why they’re important.
3) Step outside your comfort zone. That’s the next step. That’s where you start the process for change. Let someone else guide you. Seek out help.
recap:
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When we focus on having discipline instead of having integrity we are strict with ourselves and hold constricting views. Meanwhile, integrity involves being able to trust yourself. If you can’t trust yourself, who can you trust?
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When you apply the same process of commitment that you use at work to the process of committing to yourself and your health, you set yourself up for success.
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Having a beginners mindset helps you practice integrity like you would any skill and keeps your internal dialogue kind -- the way you would speak to any beginner.
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One of the best questions to ask yourself as you execute on your commitment is “How can I make this more enjoyable?”
Sources: HBR Special Issue Winter 2019
“No more regular days.” Position paper available for download at www.hellohealthtoday.com/resources
If you’d like to take action toward eating in a healthy way, here are some concrete things you can do:
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The next time you’re out at a restaurant, turn your phone to silent and tuck it into your pocket or purse.
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Stop drinking beer and liquor in all forms including cocktails.
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Start bringing your lunch to work.
Happy New Year! If you have a health goal in mind for 2020 and you'd like help, please consider our personal physician and coaching services at The HelloHealth Clinic. Get started now: www.hellohealthclinic.com.
The HelloHealth signature networking event, Dinner and a Download, was recorded live on November 14th 2019. These are the highlights for Sleep, Rest, and Recovery. Carmen answers common questions and reflects on challenges related to work, family, and stress.
Here’s one physiologic truth we all should’ve been taught in Health 101 for the Preternaturally Busy. The ingredients for making a memory are 1. Paying attention 2. Sleeping for at least 7 hours a night. I couldn’t be more serious. The ingredients of memory making are your attention followed by a good night’s sleep. You have to be paying attention in order to be able to remember anything. If you really want to remember something important to you, well then pay really close attention to it and then make sure you sleep well that night. You’ll remember that important thing for many many years. Because that’s how memories get made.
Here’s the bad news:
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If you do not use techniques to strengthen your ability to pay attention, the urgencies of the day will take control of your life.
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If you do not place time for yourself onto your schedule, you’ll have great work/life balance that doesn’t include you.
Decide now to strengthen your ability to pay attention with these action steps:
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Start your day with meditation. This puts you in charge.
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If you haven’t already, place 30 minutes onto your schedule and walk with a friend at work.
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Rest for thirty minutes instead of emailing tonight. You will be doing your colleagues a favor. Set the standard that no one gets email after nine at night. After all, you want your team to be doing what you’re doing and that is getting good sleep so you all are fresh and recharged ready to make meaningful memories tomorrow.
For women at work, endurance plus resilience equals career stamina. Having our eyes on the horizon propels us forward into unchartered territory yet to be explored. We tell ourselves that out there lies all that is missing in the present. We need that missing piece so we can achieve our goals. We respond by working harder, longer, and with more discipline. Having our eyes on the horizon means not only are we never satisfied, but we also never rest…which means we don’t tap into the wellspring of energy that comes from having a hugely satisfied sense of accomplishment. Instead, We trade restorative energy for more work toward the goal. But we work so hard without enough sleep, rest, and recovery that we begin to get diminishing returns. This is one recipe for burnout for a women who is an expert in her own right who expects to be self-recharging.
Action Steps for the Week:
1. When you feel discouraged, tired, unmotivated or fatigued, ask yourself if your eyes are on the horizon. Asking yourself this simple question can be like taking a big breath and letting it out. You’ll just start feeling better.
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Place your health journal or a notepad on your night stand. Before you go to bed, write down the single most importnat thing you got done today.
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Give yourself an 8 hour sleep opportunity tonight. In the morning, record how sleep makes you feel. This goes a long way toward you realizing the true value of sleep — it’s so much better after hard work and sleep makes reproducible high performance possible.
For executive women, there is often a narrative related to health and work that consistently separates the body’s needs from what work demands. No woman with ambitious goals is immune. When you want big things to happen, you’re willing to put in the time and effort and our society tells us that hard work is necessary so we don’t think it should feel any different. Sacrificing sleep and exercise to put in time at work will serve your career to an extent, but it won't give you career stamina or enjoyment in life. Part of the antidote is to strengthen your Internal Observer.
The Internal Observer is not a positive voice. It is a neutral observer. It notices. It doesn’t judge thoughts or feelings as being either positive or negative. It just notices that the thoughts or feelings are there.
Action Step: When you find yourself feeling angry or resentful toward others, worried or afraid of what might happen, or when you feel ashamed, recognize the thoughts you’re having as pretty negative and wildly unhelpful. Choose to dial them down. Look for the referee in the game — the one I call your Internal Observer. Ask your Observer what’s really going on and listen for any suggestions that might come.
The act of trending toward health involves periods of acceleration and deceleration lying between speeds of zero and 60. We all have to practice heading in the right direction by using a dashboard of leading health indicators. Getting enough non-exercise activity thermogenesis (NEAT) is one of these. It’s proxy is steps per day.
Action steps for today:
1. If you do not currently use a fitness tracker - start. This can be a pedometer, smart watch, or other kind of tracker like a fitbit.
2. Start recording your steps per day in your health journal. Doing this in long hand will help your mind realize how important the number truly is.
3. Make the changes you need to improve your step count to 8,000 daily.
Dr. Mohan's book, The Women's Guide to Health can be purchased through www.herprescriptions.com.
Health Journal pages are available for free download: www.hellohealthtoday.com/healthjournal.
Register for Dinner and a Download: Sleep, Rest, and Recovery: www.dinnerandadownload.com.
Improving your health depends on becoming an expert on your own mind, body, and spirit. The key to becoming such an expert is being rigid about organization, note-taking/record-keeping, and time for personal reflection. Women who are most successful in achieving their health goals have cultivated the habit of recording four variables each day: sleep, exercise, food, and health numbers. The reason these women are so successful in achieving their health goals relates to their habit of keeping a health journal that harnesses focus, attention, motivation, and insight. A journal is not only essential in gaining knowledge about yourself. The act of gathering the data and recording in your journal is the most important action you can take because it activates your problem-solving brain—giving you control over your daily activities and food choices. This puts you in command of each area of your health, every day.
Here is your action step for today: Place a 30 minute time for REST onto your calendar from 9PM to 9:30PM.
www.hellohealthtoday.com
Minimum health requirements:
1. Get 7 hours of uninterrupted sleep nightly. Bonus points if you go to bed at the same time every evening and wake up at the same time very morning whether it’s the weekend or not.
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Get enough aerobic exercise through walking, running, swimming, or cycling. The time required is about 150 minutes weekly. So you don’t have to do it every day, but you do need to put in the total time broken up during the week.
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Strength train for 20 minutes twice weekly. Again, not an every day thing, but hardly anyone strength trains and data suggests only 1 in 4 American women do this.
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Eat a diet consisting of at least 5 pieces of fresh produce daily, is low in salt, sugar, and saturated fat, AND in moderate quantities that do not exceed your daily caloric needs.
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Move enough - take at least 8,000 steps each day
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Maintain good relationships with other people.
Start a health journal. If you haven’t already, you can download health journal pages free of charge from our website: www.hellohealthtoday.com/healthjournal.
Dr. Mohan discusses leading health indicators and compares them to lagging health indicators. Here’s your action step for today — download health journal pages from our website: www.hellohealthtoday.com/healthjournal.
After discussing the role of drag on stagnating a career, Dr. Mohan describes how the bioreserve reflects aging and impacts personal energy levels. Proactive health can help buffer against age-related declines in personal well-being. The health landscape for executive women demands the use of health as a leadership strategy. The action step for this week is to practice defending a regular half hour walking time.
Dr. Mohan introduces herself and provides a season overview. Hello Health Today is for you if you are ready to make a paradigm shift in the way you think about your health as it relates to work. You will come to see that health is a leadership strategy. Every woman seeking career stamina needs to deploy it.