Energy Foods for Work

Energy Foods for Work | CorporetteLet’s face it, ladies: no one wants to get hangry at work — and long workdays are only made worse by sugar crashes.  So a working woman’s gotta eat smart during the workdayBut what are the best foods to maintain your energy during a long day at work? Which are YOUR favorites to keep your mind and body fueled properly?  

Good strategies to follow for maintaining your energy at work are eating frequently (no skipping meals!) to keep your blood sugar at the proper level, choosing protein-rich foods and complex carbohydrates, and drinking enough water. Wise choices include nuts and nut butters, eggs, yogurt, oatmeal and other whole grains, fruits and veggies, and high-protein salads. In general below, we’ll focus on choices that are healthier than grabbing some chips from the vending machine or chocolate from the communal candy jar; eating a lot of fat and/or sugar will actually make you more tired in the long run — but if you have any high-energy favorites from the vending machine or local bodega, we’d love to hear em!

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Lunch Workouts: How to Fit Them Into Your Workday

Lunch Workouts: How to Fit Them Into Your Day | CorporetteLunch workouts: are you able to fit them into your workday? What are your best tips and tricks for exercising during your lunch break? I’ve blogged before about some of the quickest workouts you can do at work, as well as some of the best workout DVDs you can even do in an office — but we haven’t talked about this in far too long, so let’s discuss.

Lift weights. Cardio is great for getting out anxiety, but strength training plays an important part in burning calories, setting your metabolism, and keeping your body and bones strong — and a plus for weights is that you don’t necessarily sweat a ton while doing them, making for an ideal midday workout. Another option if weights aren’t your thing: look for a studio class like barre, yoga (not bikram!) or Pilates.

Make it easy to freshen up. Get over the idea that you need a full shower — dry shampoo and baby wipes can go a long way after lunch workouts. Here a few things to try instead of a real shower, depending on how sweaty you get and what’s important to you to clean:

  • If you really want your body clean, but are OK with dry shampoo on your hair: wear a shower cap so your hair stays dry in the shower.
  • If you’re okay with just wiping down your body with baby wipes (or post-workout wipes like these) but want your face clean: wash your face.
  • If you have bangs (or other parts of your hair) that look horrible after the gym, consider just washing them, either in the sink or shower, and leaving the rest of your hair tucked into a shower cap.

Move your “lunch” break. When I worked in an office, I often worked until 8 PM or even 10 PM. Work permitting, I found that a great time to go to the gym was 4:00 or later. You can come back to the office just as your support staff is leaving and meetings are winding down, which means you can switch from weekday clothes to to evening/weekend workwear, i.e., comfy clothes. Know your office, but I think wet hair in a bun or clip would be more accepted at most offices after 5PM than right after lunch.

Keep it simple. If you’re trying to move more or start a fitness regimen, remember that exercising doesn’t always have to mean a SoulCycle class or CrossFit session — going for a 20-minute walk at lunch or a coffee break is a great way to get started with lunch workouts.

Ladies, how do you fit exercise into your workday? Are you a fan of workouts in the mornings, evenings, or afternoons? How do you commit to lunch workouts?

Pictured.

“I’m Exhausted” — How to Investigate When You Have No Energy (An Open Thread)

exhausted-no-energySomething I hear more and more these days is that people are exhausted and have no energy.  You can say what you want about information overload, device mania, etc — to say nothing for those of us with small kids, where it’s generally accepted that exhaustion is par for the course — but the fact is that for some people, there are actually things that medicine can do to help.  But even when you admit to yourself that it’s time to seek help, there are a million different routes to go down — and for friends I’ve seen seek help, it seems like doctors often need to be convinced there’s a medically-related problem. I thought it might be helpful to have a discussion for those of you who’ve gone down the huge topic that is energy and exhaustion — what did you research, what tests did you take, what doctors did you see?  Did you find resolution? How did you function at work and in life in the meantime?

For example, I know any of these could be possible answers to a constant exhaustion: [Read more…]

Career Hiccups

career-hiccupsI’ve gotten a few requests lately to address “career hiccups” — how to deal with failing the bar, being awkward with coworkers, making a huge mistake — and I think this is a great question. So: let’s discuss.

For my $.02, I think that YOU are the biggest hurdle to get over after a career hiccup. You can say the right thing in the moment and after the fact, and coworkers either accept you or they don’t — but until you forgive yourself you’ll never be at the top of your game again. I remember a time in my career when I started a list of all the screw-ups I’d made, slight or otherwise. As in, an Excel spreadsheet (because that’s how I roll). And you can sit there and say, objectively, “Kat, that is crazy,” but in the moment it made perfect sense to me. Let’s remember everything I ever did wrong, in a sort-able chart! (Let’s just say this idea didn’t work out for the best.)

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Five Ways to Improve Your Focus

improve-focusDo you struggle with focus at work (or, hey, at home)? What tips and tricks have you found to improve your focus?  I am always looking for the best ways to improve my focus, but keep coming back to a few ideas…

  1. Eat that frog. I have yet to read the book of the same name by Brian Tracy, but I really like the idea: whatever you’re procrastinating on most — your “frog” — get it done first thing in the morning.  As in: eat the frog. (Half of the trick here is knowing what your frog is!)  Once the frog is out of the way, I find that my mental focus is a lot better — or, at least, I’m free to procrastinate on other things. [Read more…]

Lifting for Women

Lifting for Women | CorporetteDo you lift weights? I’ve noticed a TON of readers mentioning how weight lifting and strength training “changed their lives,” and so I thought it might be a good idea to round up some of the oft-cited resources to learn more about it, and have a discussion in one place. As I’ve mentioned before I’ve been a fan of heavy toning videos like Jari Love, but doing deadlifts or squats with serious weights is an idea I’m only getting used to now. (I’m even pondering joining a gym again!)  I thought I’d round up some of the resources most readers have recommended:

Some questions for those of you who have been doing it:  what weight ranges did you start out with — and what are you up to now? (Go ahead, brag a bit!)  Did anyone do it without a gym or trainer?  If you want to buy weights yourself, can anyone recommend a particularly good set or place to buy weights?  (Also: has anyone done video programs like Body Beast to get started?  I know in previous threads readers have recommended T25 or Ripped in 30 for body weight exercises; before I got pregnant I was working out with the bodyweight version of the Rebel Strength Guide.)

Psst: we’ve already talked about how to find time to exercise, as well as how to find a trainer you like.

Update: If you’re worried about getting too bulky, check out this blogger’s before and afters, after doing four stages of NROLFW — she’s lifting serious weights and not showing any bulk at all.

Pictured: dumbells_adjusted, originally uploaded to Flickr by jerryonlife.