7 Steps to Keeping a Healthy Lifestyle with a Busy Schedule

woman writing in journal book
Even if you strive to consciously make healthy decisions, time may not always be on your side. With such a hectic schedule every day, it can sometimes be a lot easier to grab something that’s quick, fast and affordable to eat, like fast food, on your way out or during your short lunch break.

Meanwhile, the gym may be the last thing you have the energy for after a long day at the office or on the job.

However, it doesn’t have to be a tradeoff. Being healthy and being busy is possible, it just takes a little work to turn these choices into a habit. It can be difficult at first, but there are small changes that you can start implementing into your daily routine to live a healthier lifestyle. Here are a few tips that can make a big impact and won’t be too hard to stick to!

1. DESIGNATE TIME FOR MEAL PREPPING


Making a new meal each night for dinner or thinking of a lunch to pack for the following day can seem like a monotonous chore. If you designate an hour specifically to cooking and prepping meals for the week, or by ordering a meal kit online, you’ll save yourself loads of time. Then, when it’s time to eat, all you’ll have to do is take ten minutes to reheat or prepare. Eating healthy doesn’t have to require a lot of effort!

2. MAKE BEING ACTIVE A LIFESTYLE


Getting physical activity doesn’t just need to be an hour session at the gym. Exercising shouldn’t be a chore, it’s about making it into a conscious lifestyle. If you lack the time to do a full-on workout, try squeezing in little ways of staying active throughout the day. Go on a walk when you take a phone call, take the stairs instead of an elevator, or even do a small yoga routine right before bed. Be mindful of where you could be more active in your daily routine and take advantage.

3. ADDRESS DEFICIENCIES


With a fast-paced lifestyle, getting all of your required nutrients each day can be incredibly tough. Common vitamin deficiencies like iron, vitamin B, and magnesium can have a huge effect on your overall wellness. This is why it’s important to address any deficiencies with a doctor and to take supplements or a daily multivitamin to keep yourself balanced.

4. DEVELOP A RELAXATION TECHNIQUE


Eliminating stress as a whole is a near impossible task. Once you’ve come to terms with this realization, you’ll understand that you should be focused on how you cope with stress and what relaxation techniques work the best for you. What may help your friends or family deal with their anxieties may not benefit you the same way. It’s crucial to try out different coping mechanisms to find the right one for you and your unique situation. Techniques such as meditation and yoga are just a couple of ways you can learn to relax and deal with your stress, but there are many more methods you can try as well.

5. CREATE TO-DO LISTS TO STAY ORGANIZED


Have you ever found yourself running a bunch of errands but end up forgetting something along the way, just to run back out later? It happens to all of us but this is a huge time-waster and can be extremely frustrating. By organizing your to-do lists, you’ll be better able to stay on top of all of your to-do’s and feel more in control of your life. It’ll allow you to visualize all the things you need to get done while also prioritizing and planning when to do them.

6. SET REALISTIC GOALS


One of the biggest complaints of chronically busy people is that there’s never enough time in the day to get everything done. Striving for long-term goals is essential for growth, but it’s just as important that these goals be realistic and achievable. Instead of aiming for that six-pack by summer, start off with making a small workout plan and build your way up over time. Want that promotion? Work on one project at a time instead of trying to take on everything at once. By setting realistic goals, you’ll get to where you want to be over time and feel less overwhelmed while doing it.

7. FILL UP YOUR WATER BOTTLE FIVE TIMES A DAY


Most people don’t drink enough water each day to stay hydrated. If you wait until you’re thirsty to drink water, you’ve already let yourself get dehydrated. When you drink enough water, you’ll have a stronger immune system, feel more energetic, and you’ll cleanse your body from the inside-out. Start by getting a great reusable water bottle and fill it up at least five times throughout the day. With a goal, you’ll feel more motivated to drink water and therefore become healthier in the process.

This article originally appeared on DBaileyCoach.com


Photo by STIL on Unsplash

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Merry Christmas


Have a Happy Holiday!




Photo by Jamie Street on Unsplash

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How She Does It: Actor & Writer: RG

About RG


RG is a New York-based actor and writer. Outspoken and grossly committed to exploring the brutal truths of her life. She’s a LAMBDA Literary Playwright Fellow, Sundance Episodic Lab Finalist and in 2020, a first-year student at The American Academy of Dramatic Arts.

RG’s running a GoFundMe Campaign to help with her first year at The Academy.



Deb Bailey: Welcome to the Secrets of Success blog, RG. Please share how you got started in your creative work.

RG: Happy to be here, Deb. I actually started off as a mime when I was 12 or 13 years old. My parents and I attended a church called Gideon Christian Fellowship. It was a special Sunday. Their drama team performed to a song called No Weapon. Three men in the valley of death are rescued by an angel of God. Suddenly, they’re empowered to overcome the valley. It was a silent lyrical drama. I got so caught up, I asked, how do I audition for the team. The director said come to a rehearsal and see what we’re about. I did and stayed on for five years.


Deb: Are there any “lessons learned” that you’d like to share?

RG: Yes! Acknowledge your accomplishments. I think as women, we tend to downplay our work. False humility gets you nothing. There’s something beautiful about the woman who works to create the life she wants. That starts by acknowledging yourself and the work it takes to build that life.

Acting is intense professional play. For me, it’s about acknowledging the steps it’s taken to get to the next level physically or mentally. A lot of what I’ve discovered don't let other people’s mindsets affect what you do. There’s a stigma about creative careers, especially when you’re an actor. People tend to repeat the same lingo over and over again. If you’re not careful you’ll begin to believe it’s true. All professional careers leave a blueprint of success. Once you breakdown that process, you’ll take steps you’ve never taken.

For example, when I wanted to work Off-Broadway. My process was like this: only audition for Off-Broadway until you get it. It sounds so simple but I decided that if it wasn’t Off-Broadway I wouldn’t audition. A month later, I booked. That came from taking ownership of my career and facing what could have been months without being on stage.

More importantly, acknowledging that I had the power to make strong and impactful decisions about my future. I take the same steps for anything that I want. I throw myself in the ring. I force myself to face it until I understand the parts that make it work. Or, how to grow to get it. At the end of it all, I look back and I say you did that. Lastly, own your vision. I think that speaks for itself.

actress and writer RG




Deb: That's so powerful. What are some of your successes and challenges?

RG: Picking my life up after a dark year of drugs, alcohol, and suicide. I spent a lot of time avoiding the work it would take to get what I want. As an actor, there are a lot of things that are in your control. People don’t teach you that. When they hear actor, they go down the list of the odds. How hard it is. How many people don't make it. Very rarely do they say, here’s what you can do. Like when I was new to New York, no agent, wanting to get seen. I’d put sides on tape and send them to casting directors. I got auditions because of that. But I had to overcome this fear.

Everyone says don’t be desperate. And I’m thinking there’s no way this person can know what’s in my mind. I’m an actor. I’m trying to make it. I can’t walk on eggshells…I gotta live. So I said risk it. If it works one time. It’s worth it. It worked, I started getting auditions. Only once did it backfire. I told myself to let it cool off. Reintroduce when you’ve got something more than a tape. That will hold more power and make it worth it for them. I think actors give away too much power.

My journey is about owning what I have. It’s not elusive, just, it’s the long haul, long-term plan. Once I realized that I began to see movement in my professional career. More than I ever had. One of the things I’m learning, a challenge you might say, is reminding myself that there is no instant gratification. That it’s perseverance and persistence. It’s an intense level of focus, every day. I can’t ride on yesterday’s focus. I try not to look back unless it’s to gain something in the now. I can only conjure today’s focus and use that to accomplish my goals.

Also, I like to remind myself back in the day, when it was two AM and you were high and drunk. No one in your life said hey, RG, slow down. Don't do this. And I had a tribe. I had community, you know? Even at my worst, all I talked about was acting and writing. Now that I’m doing it, I’m like why is no one is there for me? That part needed to happen. I tell myself, RG, you’re on your own. Bring it. Own it. Do it. The only thing I have to lose is myself if I give up or let others tell me how to live.


Deb: You've learned how to step into your power, and claim your dream. So, what inspires you to do the work you do?

RG: My artist is my true nature. When I tap into her, into RG, it’s like being swept away by something dynamic and powerful. That’s hard to explain. Something will catch in my mind. I want this. I need to create that and a shift will happen. My artist comes out to play. She, they, want what they want. Sometimes it feels like I’m just along for the ride. My inspiration comes from my ability to experience multiple reiterations of myself over and over again. To be me. To become. It’s an addiction.

actress and writer RG



Deb: What’s your vision for your work?

RG: I’m learning what it means to produce. To breakdown ideas, to manage projects, to get people on board. It’s very new and feels somewhat uphill but I’m committed to learning. My 2020 goal is to write and produce a short film. I’m building a list of film grants. I’m working on my script. I have a strict rule about not talking about projects unless they’re fully formed. In the past, I’ve pitched concepts to producers and taken meetings before I was ready. That’s never worked for me. I’ve come to appreciate the value of solid planning. So, for now, it’s an intense season of prep.

I am an actor, writer, and producer. I started this journey less than two years ago. I’m beginning to see how to connect the dots. I throw myself into the fire and learn through the doing. With that comes embracing the fact that this is a big bite to take off but I can do it. Ultimately with this project, I’m asking myself, are you an independent filmmaker?


Deb: Sounds like you have a lot of great projects planned. What advice would you give to women entrepreneurs and creatives who are just starting out?

RG: Embrace what you don’t know and jump in. If you start to feel uncomfortable, you’re in the right place. Learning how to learn will get you far. I like to say the successful woman isn’t afraid to make mistakes. Evolve, grow, be, repeat. Sometimes it’s messy and that’s okay. Sometimes it’s beautiful, and that’s even better. The point is you are doing whatever you’ve set out to do to, consciously, to your full capacity. Only you can decide what’s your full capacity.

Get around other ambitious women. Embrace ambition. I realized a year ago who we surround ourselves with is a choice. Make it a conscious one to feed yourself professionally. Stay around people who own their brand, their dreams, their life. Not in a way of admiration. Don’t be a groupie. Be a professional equal. One of the things I like to say is if I have to look up to you, that means you’re looking down. Even your mentors are human. Walk with confidence. You’ve earned your shoes, no matter your level. It’s scary but how you make those big leaps and strides.


Deb: Thanks so much for sharing your work and your advice. Please share website and social media URLs. 

RG: I enjoyed it, Deb. Here are my links:

GoFundMe Campaign

Facebook: YupRG
https://www.facebook.com/YUPRG

Instagram: RGYup
https://www.instagram.com/rgyup



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Hack Your Chronotype to Improve Sleep & Boost Productivity

Optimizing a workday is mandatory for personal and personal success. In order to climb the ladder of an organization, one needs to be efficient and awake at all times. Once this is achieved, not only will your career grow, but you will enjoy the process as well.


However, one culprit above almost all others can hold us back: sleepiness.


Coming to work tired is a chronic condition for many in the workforce. Late nights are typical happenstance in today’s culture. People are getting home later and staying out later as well. This isn’t necessarily a bad thing — just as long as one knows how to adapt. Whether you have an international call or have to work late to get a project done, working smarter will save your sleep schedule and sanity.


Casper designed a flowchart meant to help you discover your chronotype and make the most of your day.


Everyone has a chronotype. Most people are a mix of different types but will lean a majority of the way towards a specific type. The four chronotypes are a Lion, Dolphin, Bear or Lion. Each animal describes what sleep pattern you have and how to make the most out of it.


For example, Wolves are those people who are late to rise but go can work best deep into the late night. In fact, if you’re a wolf, it’s most likely that your creativity gets a boost the later it gets. Typically, this chronotype is more introverted.


Lions are the opposite. Very charismatic but have a tendency to lose energy towards the end of the day, this type of person is almost always a Type A extrovert.


Wolves are suggested to schedule meetings after lunch, and lions are most on their game before.


Another helpful benefit to understand one’s chronotype is the ability to work smarter, and not necessarily harder. If possible, Dolphins should try to work out a schedule where they can come into the office a bit later, and leave a bit later. Bears need to understand when it’s quitting time and be ok with hitting the hay early.





Chronotype Chart

Infographic by Casper.com



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Porscha Sterling; Best-Selling Author, Publisher & Influencer on Women Entrepreneurs Radio

Porscha Sterling
Show #510

Porscha shares:


  • How she balances multiple tasks and projects as a publisher, author, influencer and filmmaker 
  • What business owners should know about building a team you can trust 
  • How she started her publishing company, why she mentors authors and how to build a successful writing career

Porscha Sterling is an Influencer, Publisher, and national best selling author who is widely considered the exemplar of self-publishing success in the digital age. She is best known for her book series “Bad Boys Do It Better”, which sold more than 5,000 copies in the first 24 hours of its release.

In May, 2019 she was awarded by national magazine publication, SHEEN Magazine, with the Literary Excellence Award.

Sterling holds a Masters Degree in Business Management which helped her in the development of her publishing company, Royalty Publishing House. Under her expert leadership, Royalty Publishing House has established itself as a stronghold in the African-American literary community, publishing many top-selling novels in the Urban, Contemporary Romance, Interracial Romance, and Women’s Fiction genres. In only five years, Royalty Publishing House has become the #1 female-owned urban literary publishing company in the nation.

Sterling intends to make Royalty Publishing House a full service publishing company that is able to meet the needs of every reader regardless of their genre preference. As an accomplished author, publisher and entrepreneur, Porscha strives to break barriers within her industry and, in July 2019, she announced a partnership with the major publishing company, Kensington Publishing, in an unprecedented deal for an independent urban romance author. Under the partnership, Porscha will pen two novels to be released to the mass market while retaining complete creative control and ownership of her work.

Sterling has also partnered with fellow best-selling author and publisher, Leo Sullivan, on the launch of a mobile app, known as the LiT Reading App. The App permits readers to access exclusive material from independent authors. Regarded as something new and fresh within the literary industry, LiT is said to give readers a premium experience, allowing them to read novels as they never have before. In addition to LiT, Porscha is developing other projects and events to better uplift and mentor new and seasoned authors.

Instagram URL: https://www.instagram.com/porscha_sterling/
Twitter URL: https://twitter.com/PorschaSterling
Business URL: http://www.royaltypublishinghouse.com/


Lit Reading Retreat Event: https://www.litreadingretreat.com/ 


Listen on Podomatic:
https://www.podomatic.com/podcasts/dbcoach/episodes/2019-12-18T22_00_00-08_00


Subscribe on iTunes:
https://itunes.apple.com/us/podcast/women-entrepreneurs-radio/id939410730?mt=2


Listen on Libsyn:
http://womenentrepreneursradio.libsyn.com/porscha-sterling-best-selling-author-publisher-influencer




Porscha Sterling


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5 Revenue-Boosting Blogging Tips for Small Businesses

jar of coins on a table
A blog is one of the most important components of content writing. It is an effective way to communicate with readers. Nowadays, many businessmen are using these blogs to connect with other businessmen.

Writing a blog is all about penning down emotions, thoughts, information, experience, and knowledge and post it on various digital platforms. The best part about blogging is that with just one blog, you can reach numerous potential clients, that too, within a limited budget. Blogging, if done right, can be very effective.

1. How To Create An Effective Business Blog


Create a blog for your audience


While creating a blog, remember you are writing it for your customers. Hence, create a blog keeping your audiences' interests. For example, write a blog to provide a solution for any existing issue related to your industry.


Plan your content

When you start writing a blog, the first question you need to ask is, "What topic should I cover in my blog?". This question needs to be answered every time you think about writing a blog. Hence, it's important to have a plan. You can plan everything. Starting from the topics for your blogs well in advance along with the time when you want to post them. This way, you will be able to post new blogs for your audience regularly.

Create unique, informational and engaging blogs


The success of your blog highly depends on the content. Audience like blogs which are rich in information and are knowledgeable. Also, if your audience finds your content valuable, they would keep coming back. You never know, they may even end up at your website and finally buying your product or services.

Work on your writing style


Every second, a new blog is posted online. If you want your blogs to get recognized, develop your style. Remember, your blogs would be a reflection of your company. Hence create your blogs keeping your company's vision and mission in mind.

Use share icons


In digital marketing, having links is very important. The more your blogs get shared, the better it will be for your business. Hence, using the 'share' icon could be of great help. The viewers easily recognize these icons. By clicking on these icons, readers can share it with others. This would help in increasing traffic to your website, which results in increasing your sales.

Keep track of your blog performance


Just writing blogs is not sufficient; tracking your blog performance is equally important. You must have heard about "employer credit check." Before hiring an employee, many employers do a credit check of the potential employee. The aim is to ensure the credibility of their potential hire. Similarly, measuring the blog performance, you can check whether your blogs are giving the desired results or not. If the results are not satisfactory, you can always change your blogging style or the topics for your blogs.

2. Compelling Reasons Why Small Businesses Should Blog?

If you are not sure whether blogging can be of any help for your small business or not, think again!! Here are a few reasons why you should start blogging ASAP.

  • To improve traffic to your business website
  • For Brand building
  • For marketing purpose
  • To strengthen your relationship with your clients by building trust.
  • For generating potential leads

Now, as you know, why you should start blogging. Let us discuss some of the significant advantages that blogging can provide for your small business.

3. Powerful Benefits of Blogging For Your Small Business


Add a boost to SEO

Search Engine Optimization is all about improving organic traffic and increasing visibility on search engines. Blogs are one of the simplest and easiest ways of achieving it. Blogs allow businesses to use relevant keywords in their blogs. Hence, when a buyer enters that keyword in the search box of a search engine, the chances of the appearance of your business website increases.

Attract new clients and strengthen the bond with existing customers

Customer forms the centre of all kinds of marketing strategies. Blogging allows you to form a connection with your viewers. Also, by posting a unique and good quality blog, you can build a relationship with your audience that is based on trust. In addition to this, you can answer your viewer's queries and also check their feedback and reviews in the comment section. This would further enhance your relationship with your audience.

Brand Awareness

Blogs help you in spreading awareness of your brand among people. You can use a blog to reach your customers, as well as potential customers, and show what your company stands for. Blogs allow you to connect to people on a personal level. You can write about your company’s mission, values, and personality.

Increases prospect for sharing

One of the essential benefits of blogging is it gives the viewer a chance to share your content and create new links. The best part is that the traffic created as a result of your blog is organic in nature. Hence, the chances of conversions of the lead created by this traffic are quite higher.

4. The Bottom Line

Blogging is an inexpensive, simple, and easy way to reach your target viewers and have a connection with them. But be sure about what you write. The audience on the internet is very smart. They prefer informational and original blogs over routine and repetitive ones. Not only this, many of these audiences believe in reviews and feedback. A few negative feedbacks or bad reviews can put a question mark on your company's credibility. So, try to post relevant blogs only. You can use blogs to show people your expertise. This way, people will know that you are a professional and is good at what you do. This would further increase their trust in you. Higher the trust factor, the higher are the chances that they would do business with you.

If you have yet not started with blogs, start working on them. Blogs have numerous benefits. Create blogs that help you in promoting your business.
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The Gender Pay Gap in 2019 & How to Overcome It

Women have a history of jumping through hurdles on their journey up the corporate ladder. Fighting for equal pay is one of them. The phenomenon of the gender pay gap is a devastatingly embarrassing blight on the professional structure worldwide.

While the gap is shrinking, the numbers are still rather shocking. A study by Glassdoor of over 400,000 positions found that men make an average of 21% more than women overall. Women are still earning just .79 cents for every dollar that a man makes in the same position.

To understand what is happening, it is helpful to look at industries where the gender pay gap is most prominent and where it is lacking.

US jobs with largest pay gap


Jobs with the Largest Gender Pay Gap

When looking at jobs with the largest gender pay gap in 2019, most are traditionally male-dominated industries that have had difficulty responding to shifting demographics and efforts to have wage transparency.

Pilot: 26.6%
Chef: 24.6%
C-Suite executive: 24%
Computer programmer: 11.6%
Professor: 11%

US jobs with smallest gender pay gap

Jobs with the Smallest Gender Pay Gap

Glassdoor’s report wasn’t all bad news. There are actually a few positions where women outearn men. However, it’s not surprising that many of these professions are female-dominated and not as high paying as the roles listed above.

Merchandiser: -7.8%
Research assistant: -5.9%
Social worker: -3%
Military officer: -1.5%
Environmental specialist: -0/8%

Gender Pay Gap by State

Similarly to the way the gender pay gap varies by industry, it varies by state as well. A lot of this has to do with the economy of each state as well as whether or not they have passed any laws that discourage wage discrimination. Below are all 50 states and their current pay gap.

Gender pay gap by state



How to Combat the Gender Wage Gap Today

While it is true that the wage gap is shrinking, there are still many industries where this is not the case. By connecting with mentors and learning the right strategies for negotiation, women in the workplace can work to try to avoid some of the common pitfalls associated with the gender wage gap. Below are two major ways women can overcome this obstacle.

Mentorship: Women that have been trailblazers in male-dominated professions are often available as mentors, even looking to help other female candidates to help raise up. The more women that can be mentors, the more it is possible to break into a particular profession. Searching for a mentor through associations and networking opportunities is a great plan. Network with like minded individuals and don’t be afraid to put yourself out there.

Negotiation tactics: Women are less likely to use aggressive negotiation tactics in an interview and therefore tend to settle for lower salaries. Investing in learning negotiation strategies has been shown to level the playing field significantly. Some other potential strategies simply require a change in thought process. For example, it’s been demonstrated that women negotiate more effectively on behalf of others rather than advocating for themselves. By thinking of negotiations as affecting, for example, other women in the field, colleagues, or family members, a woman can learn to negotiate for themselves more effectively.

While it is true that the wage gap is shrinking, there are still many industries where this is not the case. By connecting with mentors and learning the right strategies for negotiation, women in the workplace can work to try to avoid some of the common pitfalls associated with the gender wage gap and get a win that will allow them to soon be mentors for the next generation.



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