The BusyB - Week of 3.3.24 🐝

Welcome to your weekly serving of inspiration, focusing on movement, nourishment, and intention. Let's dive in!

Becks’ Brief 💌

It's that time of the week again where we pause, reflect, and prepare for the week ahead. I'm excited to have you here with me in our shared journey of wellness, empowerment, and balance!

This past Friday marked the beginning of Women’s History Month, and to kick off the celebrations, my company organized a panel discussion featuring four of our female executive leaders. During this event, one executive shared a statement that deeply resonated with me: “Choose your hard”. This simple, yet powerful statement encourages us to take control and decide which challenges we want to face in life.

As I was doing research for this newsletter, I found myself further inspired by what I read. Movement is hard, but so is dealing with the consequences of a sedentary lifestyle. Preparing fresh, nutritious meals is hard, but so is struggling with health issues due to poor nutrition. Now, this statement, and the subsequent comparisons, might come off as quite controversial. Most will say that life is unpredictable, and anything can happen, which is undoubtedly true. However, the core idea behind “choose your hard” is that every path we take in life comes with its own set of challenges. It’s entirely up to us to choose which challenges will benefit us and elevate us to the next level. Let's “choose our hards” the right way.

The Bulletin 📝

By choosing our “hard”, we’re encouraged to take control of our challenges and positively shape our lives. Here’s how we can apply this to different aspects of our wellness journey:

Movement:

• The Hard Choices: Adding in regular movement throughout your day can be challenging, but so is dealing with health issues stemming from frequent inactivity. Choosing the “hard” of regular physical activity leads to long-term benefits, such as better health and improved ability to perform everyday activities.

• Actionable Tip: Start with a small, consistent movement routine that you enjoy. Whether it's a brisk walk every morning, a yoga session after work to decompress, or a virtual dance class during your lunch hour, the key is consistency.

Nourishment:

• The Hard Choices: Preparing nutritious meals takes time and effort, but the alternative of eating out all the time or cooking with many processed and nutrient-deficient foods can be frequent doctor visits caused by poor nutrition. Choosing the “hard” of nourishing foods that fuel your body with the nutrients it needs not only gives you energy, but also acts as a method to prevent illness and disease.

• Actionable Tip: Plan or even prep your meals ahead of time. Cooking healthy meals doesn't have to be too hard. Simple recipes with fresh ingredients can be both nutritious and delicious.

Intention Setting:

• The Hard Choices: Actively setting goals and intentions on the daily, weekly and monthly basis requires the hard work of self-reflection and commitment. On the contrary, drifting without clear goals might seem easier in the moment, but it often leads to a hard life with lack of fulfillment and direction.

• Actionable Tip: Set aside time (at the very minimum) each week to reflect on your goals and intentions. Take it a step further by writing them down and breaking your goals into achievable steps. This practice turns abstract intentions into concrete plans. If you like using physical journals/planners, I have used Passion Planner in the past, but have recently switched to tracking everything digitally for better accessibility while traveling.

Productivity:

• The Hard Choices: Regularly taking short breaks during your workday might feel hard in the moment when you look at your never-ending to-do list, but non-stop working leads to burnout and decreased performance (which is hard to live with if you ask any high-performer).

• Actionable Tip: Implement short, regular breaks throughout your day, like in between meetings or after a long bout of focused work. Use this time to add more movement into your day, as referenced above. Or check out the presentation I shared with my colleagues on how to add movement into your day without even leaving your office.

Every aspect of life presents us with choices between different kinds of “hard”. The key is to choose the “hard” that keeps us healthy and operating at the top level. By consciously making the right “hard” choices, we empower ourselves to live better lives. So let's embrace the challenges, and choose our hard right!

Nourish & Move 🤸🏻‍♀️

🥗 Another concept mentioned during last week's discussion with my company’s executive leadership was the importance of delegating tasks that you cannot justify adding in to your already busy schedule. While this will look different for everyone, there are ways to delegate tasks that fit your schedule and still allow you to make progress on your goals. For example, one task I don't spend much time on during the week is preparing lunch. I always keep a Trifecta meal in my fridge for those incredibly busy days (which is everyday lately). This way, I don’t need to spend my work break cooking; instead, I can use that time to get some movement in.

🚶🏻‍♀️Another “hard” choice to consider is between sitting all day, with the associated consequences of a sedentary lifestyle, and using a walking pad to break up periods of inactivity during your workday. I have mentioned this in previous newsletters, but I will continue to do so because I genuinely believe it's a game-changer for those that work from home! For those who work in an office or a different setting, taking walking breaks (without technology😉) can be extremely beneficial, not only for your body, but for your mind as well.

The BusyB Booster ✨

7-Day “Choose Your Hard” Challenge:

Movement

• The Hard Choice: Incorporate movement into your routine instead of remaining sedentary throughout the day.

• Daily Action: Set a reminder on your phone to move every hour.

Nourishment

• The Hard Choice: Choose nutritious, whole foods over processed, unhealthy options.

• Daily Action: Prepare at least one meal a day that is rich in vegetables, lean protein, and whole grains.

Intention Setting

• The Hard Choice: Start your day with intention setting rather than jumping straight into tasks.

• Daily Action: Write down three things you realistically want to achieve each day, both personally and professionally.

The Real Deal ✔️

Myth: Eating packaged foods and sitting all day is clearly the easier option; it allows us to focus on getting our work done with no distractions!

Busted: While it might seem that opting for packaged foods and a sedentary lifestyle is convenient for getting things done, this approach will only be counterproductive in the long term. Relying on processed foods often leads to energy crashes and poor health, while prolonged sitting has been linked to other various health issues (it’s now considered the new “smoking”). On the contrary, choosing nutritious meals and regular movement enhances both physical and mental health and overall productivity. So it may feel “harder” in the short-term, but in the very near long-term, it is the clear winner.

Uplift 💡

Spread the Love 🫶🏻

Loved what you read today? Your friends and colleagues might too! Share this newsletter with anyone who could use a little boost of motivation in their busy lives. 👉🏻 Share this link: https://thebusyb.beehiiv.com/subscribe 

_{Disclaimer: The content in this newsletter is provided for educational and informational purposes only and is based on my expertise as a Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with the National Academy of Sports Medicine (NASM). It is not intended as a substitute for professional medical advice. I am not a medical professional. Before making any changes to your diet, exercise routine, or lifestyle, please consult with a qualified healthcare professional to ensure these changes are safe and suitable for your specific health needs and conditions.}