Posts Tagged 'work'

Combating The Daily Zzz’s

tired_work

With my new 8-5 schedule at my internship, I have finally come to terms that I am not as young as I used to be. Back then, I would be full of energy and never wanted to take naps, but now that is all I could ever dream of. Despite never being a coffee or energy drink type of person in the morning or in general, I have realized as to why so many people rely on their daily dose of caffeine to kick start their day with energy. With caffeine having the reputation of being known to contribute to negative health effects, I wanted to find alternatives that could help achieve the same end goal of staying awake and energized to finish the day strong!

First, I want to address the negative impacts on caffeine and as to why it was crucial for me to find healthier options to combat tiredness. It is considered as a natural stimulant that targets the central nervous system. Depending on the amount of caffeine, Mayo Clinic suggests that it can lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle tremors. Caffeine has the potential to cause withdrawals to those who abruptly stopped consuming it, but were previously reliant on it. Despite the negatives, caffeine does serve its benefits to people who consume it on the daily. Everyone reacts differently to caffeine, so remember that moderation is key!

HYDRATE, HYDRATE, HYDRATE! Water is an easy fix to sleepiness because dehydration is known to contribute to overall fatigue.

Get MOVING!  Staying sedentary for hours upon end only contributes to tiredness that leads to no productivity. So when you feel the z’s coming in, get up and walk around. Do anything you need to do to get your body active.

Eat to Refuel!  Low blood sugar causes mental fogginess and lethargy. Increase it by eating healthy snacks that will maintain its longevity when it comes to providing energy!

Spark Conversation! The beauty of conversation is that it can be easily done in a workplace where people usually find themselves getting tired. You are surrounded by co-workers who are busy getting their tasks done, but sometimes a chat break, where you are fully engaged, is just what you need to maintain the energy that will last you throughout the day.

TURN UP the Lights! Dim lighting is known to contribute to fatigue. Turning up the brightness within any space increases overall alertness that will shake you back into work mode!

SWITCH it UP! Doing the same task over and over, gets old whether you are tired or not. Rotate the tasks you are working on, if one in specific is burning you out. It is not beneficial to dwell on a project that is wearing you out, when you can be using that time toward something else. It will keep your mind stimulated and encourage full engagement in the projects you are working on.

Remember to stay awake and be engaged in everything you do. Life is too short to be missing out. Despite work having the tendency of draining you mentally and physically, don’t let something like tiredness hold you back from achieving your full potential!

 

Diana Banzon

Brighten your days with balance!

White Blooming Flower Under the Tree during Daytime

Spring time seems to be finally here in Milwaukee! And it is exciting that the weather is finally warming up as the semester is coming to a close. With the end of the semester, I know I have been seeing a lot of stress in everybody on campus. There are so many great ways to relieve stress ranging from healthy eating, to exercise, or to spending time with friends and family.

When people think about dealing with their stress, they often overlook who bonding and spending time with others can work wonders on stress reduction. Spending time with others is one of the best things we can do for ourselves. Taking the time to be social and relax with friends or family can help us take our mind off of the parts of life that are stressing us out the most. I know it’s hard to think about carving out time to spend with the people we love when we have an important deadline at work, or when there are stressful situations going on, but it is so essential to make that time!

Surrounding yourself with positive people during the hardest times keeps us balanced. So many times during my time at Marquette and in my internship roles I have seen my students and colleagues that work too much (myself being one of them). However, as a person who is so passionate about wellness, I think I have done a great job of knowing when the extra work I am doing becomes too much. I have learned my limits the hard way, and since then have made conscious decisions to bring balance to my life. When I am in the middle of a bunch of work and I am extremely stressed out, I allow myself the permission to take a break! During crunch times it may seem impossible to take a break, but trust me, in the end you and your mind will be glad that you chose to have some down time.

Creating balance in our lives is important in everything that we do, but time is so difficult to budget in the modern craze of electronics and social media. This just gives us all the more reason to ensure we make time for those that we love. Spending time with friends and family builds our relationships and creates memories. And there are so many opportunities to spend some great, quality time with others, especially once it has warmed up outside. The warm weather invites us all to get out and go for a hike with our family, or to grill a healthy recipes and hang out in the sun, and in the end, it is the perfect opportunity for us to connect with others, create balance in our lives, and to take some of the stress away.

I encourage all of you to grab your friends and family, and get them all outside enjoying the weather, doing something active, grilling something healthy, and overall creating a balance in your life! Enjoy the last couple weeks of the 2018 spring semester, Marquette!

Alicia Diedrich

 

Workin’ it in the Workforce

Image may contain: 1 person, smilingRecently, I was able to land an internship back in my hometown of Rochester, Minnesota! As it being one of my first steps leading me into my future career path, I want to really soak in all the benefits it has to offer. Despite working having a busier schedule this summer, health should never be disregarded. There are ways to go about being a strong force to be reckoned with in the work force, while maintaining motivation to overall wellness and success! 

Making habit of a routine is the foundation for results because it encourages overall consistency! That is one advantage of being able to work 8-5pm and find ways to implement eating, snacking, working out into a daily routine. 

Limit your caffeine intake! I know that it is tempting to view coffee as a fix all to morning tiredness, but maybe resorting to a cup a day is a better option for those who REALLY need it. When it doubt, ditch the unhealthy sugar and cream and take it black or go for tea!  

Creating a daily routine that skips breakfast is a total no no! Breakfast is what gives your body that kick start to boost that metabolism and maintain the energy you need to function throughout the day! Here are some quick and healthy recipes to have a little something extra to look forward to in the morning: https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/breakfast-to-go#quinoa-breakfast-bowl

Something as simple as making habit to parking farther than usual and resorting to the stairs instead of an elevator is approach to getting those extra steps in before sitting your life away at the dungeon you call your desk.  

Packing a lunch sounds self-explanatory enough right? Having the ability to control what you are eating instead of playing a guessing game for where your appetite is going to take you when heading to the cafeteria is more beneficial for yourself because all the portions are controlled, along with your wallet! Who said work lunches have to be boring! Despite me mentioning the benefits of a routine, this is a great opportunity where I would advise to change it up! Here are some recipes to get you through your day, without resorting into eating just a boring salad on the daily: https://www.tasteofhome.com/collection/healthy-lunch-ideas/view-all/  

As you can see, many of the lunch options provided were filling, but light! Do you expect that to have that lunch and breakfast alone sustain you throughout the day? Possibly, but not really. Indulging in healthy snacks is seen to be more beneficial than going heavy for any of these meals! Here are some suggestions on what you can munch on if you need a mid-day pick me up: https://www.self.com/gallery/14-healthy-snacks-that-you-can-and-should-keep-at-your-desk 

Staying trapped in a cubicle or a desk may sound limiting right? Well it doesn’t have to be! I introduce to you: DESKERCISE! It is a great way to change up that sedentary lifestyle to one where you are being productive to both your work and your health! Here are some exercises suggested that can done at the comfort of your own desk: https://greatist.com/fitness/deskercise-33-ways-exercise-work 

Now this must sound like I am lecturing a kindergartener, but don’t forget to wash your hands before ever meal and every time you use the bathroom! It sounds like common sense, but the workplace is crawling with germs from a bunch of co-workers being cramped into the same vicinity. Being sick is one road block that can hinder a day of productivity. Prevention is key! 

Step outside! The weather is hopefully only getting better from here on out. There is nothing worse than feeling trapped in a stuffy space. Go out and catch some rays and that vitamin D! 

AND THEN REPEAT! Like I said following a routine is key! By no time, these healthy habits will become second nature. So why not start today!  

Diana Banzon 

A quest for wellness

Hi all! This is the last blog of summer vacation, I can’t believe it went by so fast! I will be coming to you next week with a day and a half of my senior year under my belt. Because this is my senior year, I feel inspired to make this my best year yet, and I want to do that with you.

In my first blog post with the Marquette University Employee Wellness team, I shared my quest for wellness with all of you. One of the biggest aspects I focused on was that I always have highs and lows with my wellness journey. I would say that most of this summer was a wellness low for me, so I am ambitious about making this year a wellness high. Every week I blog about something we can all do to improve our wellness, but unless we are following through with these on a consistent basis, it probably won’t do much to help us meet our goals. I hope that you are all looking forward to making this year your best year alongside of me. Together, we can do this!

We have so many great resources on campus that will help you achieve your best year yet. Sign up for a group fitness class, the mindfulness meditation class, and/or take part in the National Bike Challenge. Pack a healthy lunch and snack in your bag every day, with the grand opening of Sendik’s on campus this week, it will be even easier to grab some healthy food to fuel our bodies between classes. (I don’t think I have ever been this excited about a grocery store in my life, we finally have one on campus!). Most importantly, I challenge all of us to be mindful of our everyday life, our surroundings, our decisions. If we stay mindful about our decisions, it really is just that easy. Make the mindful decision to eat the apple instead of the cake, or to take the stairs instead of the elevator. Anything you can do to give your mind and body a little healthy energy.

I am ready to take on my senior year at Marquette with a new perspective on myself and my life. I would like to encourage all of you to make this your best year yet alongside of me. Writing this blog every week will help keep me accountable for my wellness decisions, so I vow to bring all of you some great, new wellness advice every week in order to keep you accountable as well. Enjoy the last week of summer break, get in some rest and get ready for our best year yet!

Alicia Diedrich

Creating consistency

Image result for drinking water

We’re almost at the time of the year where we are going to be thrown into a completely different schedule as the semester begins. While a huge change can really mess with our bodies and minds, there are a few things we can do now to prepare ourselves for that schedule change.

An essential part to staying healthy and happy is getting your body on a consistent schedule. I really am the last person that should talk about consistent schedules. I am a student and a bartender, which means a lot of early mornings and many late nights. But because of this, having a routine is one of the things I want the most in my life right now. I would love to be able to wake up and go to sleep at the same time everyday. I know just how much my erratic sleeping and eating schedule can mess with me. However, there are still a few things we can all do to help our body establish some consistency.

There is one simple technique I hear about constantly: start off your morning with a full glass of water. Now, I definitely need to improve on this myself, but I am a firm believer that this really does make a huge difference in kick starting the mornings. Water is the best thing for our bodies, and since we need so much in a day, starting off the day with one glass is an easy way to get a head start. After a refreshing glass of water, it’s important to nourish our bodies with a healthy breakfast. Think protein and produce. Eggs, veggies and fruit make up the perfect, delicious breakfast. And after breakfast, I advise to always leave the house with a full water bottle. Ever since I started doing this, I have significantly increased my water intake, and it has helped me to avoid not-so-good-for-me drinks like soda and other sugar filled drinks. Adding these simple tasks into your morning will get you off to a great start for a morning routine.

Keeping a consistent nighttime routine is also essential to keeping our bodies in check. When you think about a night routine, try to think relaxing and winding down. For me this means a shower, lighting a candle, maybe reading a book, and of course, more water! Those are only a few of the things you could add to your nightly routine to help you wind down and get ready for a good night’s rest, so create a routine that works for you.

No matter what, establishing some consistency for your body will help you feel more rested and at ease. Start introducing yourself to a routine now so that by the time fall semester rolls around, we are already all set to take on our new schedules and challenges.

Alicia Diedrich

The movement starting with 2 wheels

IMG_1510Despite the cold weather, I have always known Milwaukee to be a very bike-friendly city. Along with the bike lanes in the streets, we even have trails down by the lake for cyclists. Newer, though, to Milwaukee’s city life is the addition of Bublr Bikes, a bike rental system that involves stations at different locations throughout the city. Milwaukeeans can go to any of these bike racks, rent a bike for some time and drop it off at the Bublr station nearest to their destination. A pretty solid idea. And now Marquette is in on the game.

In the past week, Bublr installed a few new stations right around campus. The first, just off campus to the east, is on the corner of 12th Street and Wisconsin Avenue right next door to Straz Tower.The second and more obvious is located right smack in the middle campus behind the Alumni Memorial Union across the street from the corner of 15th Street and Wells Street, next to the Weasler Auditorium. This Bublr addition is due to a vote that Marquette students participated in early last semester. Marquette University Student Union arranged for the station to be put in, hopefully tying Marquette to the Milwaukee community a bit more.

Marquette staff is also involved with the National Bike Challenge starting in May. We are taking on other institutions across the country in biking as much as possible to work between May and September. As a university, we are competing against UW-Milwaukee, Milwaukee Area Technical College, Alverno College, Milwaukee Metropolitan Sewerage District and Milwaukee County.

Biking to work not only helps the environment, but also helps your health. Turns out, starting your day with a quick bike ride to the office could help you stay awake and happier throughout the rest of the day. It also is just another way to keep active, which can be hard while working full time. And not to mention the best advantage of riding a bike to work – no need to worry about pesky Milwaukee parking (YES!).

Marquette now has plenty of resources at hand making biking to work a doable endeavor. With the incentive to beat the rest of Milwaukee, the new Bublr stations near or on campus and the beautiful Milwaukee summer weather (that will hopefully be coming soon), being the difference while biking the difference should be a no-brainer these next few months. Also be sure to join President Lovell by taking the new Bublr bikes for a spin around campus on April, 14!

Join the Marquette Biking the Difference movement here:  https://nationalbikechallenge.org/team/6291
Check out Bublr Bikes, their stations, memberships and more here:  http://bublrbikes.com/


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