Category: The Workplace

Exercises You Can Do At Work

Keeping your body in shape is definitely not an easy feat especially when you are working at your desk.  It is important to keep your muscles moving and your heart pumping.  Sitting idly is not good for your body or your mind.  Think there is no way to find the time to keep your body healthy?  Well, I have some easy solutions to get you started!

As with any exercising, start with basic stretching.  Yes, I said stretching right at your desk.  As you exercise, make sure you are keeping your shoulders back and your head straight in order to help with your core.  Start with 8 slow moving neck rolls to keep your body relaxed.  Next, work on stretching your arms by bringing them straight in front of you and raising them up and down.  Try to do two set of 8.  Even simply pumping your arms overhead for 30 seconds will be progress.  Something else you can do is, lift each shoulder individually similar to a shrug with again two sets of 8.  To work your stomach muscles, simply sit up straight and twist at the waist.  Start out slow and work up to multiple sets.

You can work your legs also even though you are stuck in that chair.  Sit upright with both feet flat on the floor pulling in your abdominal muscles.  Then, lift one leg, hold for ten seconds then lift the other.   Try to repeat 8 times.  Another way to work on your legs is to cross your ankles and lift your legs again keeping your stomach tight.  Apply some downward pressure on your knees and hold until your muscles are tired.  Simply lifting your knees to your chest can aid in keeping your muscles fit.  The silent seat squeeze is a great way to work your glutes without anyone knowing you are even exercising.  Just squeeze your buttocks and hold for 5 or 10 seconds.

Here are some basic tips to keep your body ready for any situation.  Make sure you are drinking water.  Water is essential to staying in good health.  Also, make sure you are making good decisions.  Standing is always better than sitting so stand whenever possible.  I know that elevator or escalator is tempting, but how about taking those stairs?  Even if you start by only walking up one flight and build on that, it will help your body engage.  At lunch instead of hanging out in the break room, head outside for a walk around the building.  I also find it beneficial to park my car at the opposite side of the parking lot from my office building’s door.  No matter how tired you are at the end of a crazy day, you will have no choice but to walk those extra few steps.  It is imperative to keep your muscles moving and your heart pumping!

How to Stay in Shape at Work during the Holiday Season

Staying in shape during the holiday season may seem impossible because of an abundance of great food and the comfort of being dormant at home. It’s not uncommon to gain a few extra pounds from the holiday festivities. However, with a little dedication and discipline, it’s not impossible to ward off those extra holiday pounds.

Since most of our time is spent at work, here are some pointers that will show you how to stay in shape at work during the holiday season.

1. Drink a Cup of Coffee in the Morning
Most of us start our day with a cup of coffee already, but did you know that black coffee, without all the extra creamer and sugar, may curb cravings? Drinking a cup of coffee not only helps improve concentration and focus, but it can also help keep off extra pounds gained from dessert by curbing our sugar cravings. Remember though that coffee should never replace breakfast, as it is important to eat a healthy and balanced breakfast to start the day properly with energy and nutrition. Also, coffee still contains caffeine, so it is important to limit your coffee intake to 1-2 cups a day.

2. Walk Around As Much As You Can
It doesn’t matter whether you walk around in circles around your office building, outside on the sidewalk, or even pace inside the lobby! As long as you are moving around, you are helping your body improve through exercise. Fifteen minutes of walking is not only easy to do during a break, but very realistic for most of us who work in an office. Therefore, no excuses! By exercising 15 minutes in the morning, and 15 minutes in the afternoon, you’ve already acquired 30 minutes of light to moderate exercise in a day – a feat not to be laughed at for all those who dread hearing the word “gym.”

3. Don’t Keep Grazing at Holiday Parties
This one is a little tough for me personally but I’m going to try my best this holiday season. If there is a holiday party at work, don’t make the food table your best friend. I know, I know, I also love walking past the food more than once…..seeing the food just makes me happy. However, fill up your plate once and be done with it! No second rounds. This will help save you the “I-shouldn’t-have-had-this-extra-donut-ugh-all-these-calories-argh” regret later.

4. Keep Hydrated at Work
How many of us are drinking the 8 cups of water a day recommendation? If you aren’t already, how about trying to make it an early New Year’s Resolution? Staying properly hydrated with water is important because it’s easy to confuse hunger for thirst. By drinking plenty of water, your body will be properly satiated and you won’t need to reach for a snack as often. Also, water is great for your skin, which can easily become dry in an office environment. There are so many benefits of drinking water in addition to those listed above, so keep a liter of water at your desk so you’ll be sure to reach for the drink.

5. Don’t Drive Yourself (and All Your Coworkers) Crazy
The holiday season only comes around once a year, so if you are looking forward to your coworker’s famous pecan pie that she only brings in for the office Thanksgiving party, don’t miss out. It is far better to indulge in an occasional, well-portioned treat than to be cranky and moody towards yourself and everyone sitting around you for not being able to enjoy your treat. (The opposite holds true too: don’t be cranky and moody if you DO have a treat!) Plus, going crazy worrying about “dieting” and “saying no to everything that has sugar” in it, might be counter-effective in the long-run if you cave in later and overindulge.

This may sound cheesy but the best way to stay in shape at work during the holiday season is really to have a healthy attitude. Don’t berate yourself if you have a treat but don’t overindulge and regret everything later either. Remember, everything in proportion and balance is key to being happy and healthy, both physically and mentally. And once again, don’t forget to drink water, and walk, walk, walk!

Stay happy and healthy this Holiday Season!

Effective Time Management Tools at Work

It is far too easy to lose track of time throughout the work day. Meetings, conference calls and projects can make an 8-10 hour workday seem like just a few precious minutes. Being able to effectively and skillfully budget your time while at the office or on the go can lead you to not only doing the most productive work of your career, but perhaps that promotion and raise to boot! Here are a few key tips to ensure your time is spent in the best way possible:

Keep a Calendar at Your Desk
Although modern technology can make these ancient time keepers seem obsolete, sometimes all you need is a giant deadline reminder staring you right in the face. A desk calendar is a great tool to keep all the important dates at the forefront of your mind while you’re multitasking away like a pro. A serious tip to keep in mind, however, is to not clutter this calendar with every minute task on your schedule, but use it as a big reminder for the things that are a big deal.

Make a List, Check it Twice
They say dogs are a man’s best friend, but that title actually belongs to a well thought out and executed list. A list of daily, weekly or even monthly tasks is absolutely crucial to proper time management. Knowing what you have to do and more importantly when you have to do it will allow you to designate the appropriate amount of time for each item. Being able to determine the priority of each task is a great tool for time management.

F-O-C-U-S
We’ve all been there, completely and utterly frazzled at work. A deadline at 4PM, a meeting at 5:30 and the presentation in front of the boss at 8AM sharp the next morning. Ouch. But have no fear, for those who can learn to focus properly, can tackle all of these tasks with ease. This is no call to action for the weak; however, being able to center yourself at the most crucial of moments takes practice and dedication. Recognizing where you are, how you got there, and most importantly that you understand the importance of the individual task at hand will allow you to take those deep breaths in, release, and take on what lies ahead.

Keep a Balanced Plate
Everyone wants to feel like Superman or Wonder Woman, but sadly none of us are. We are all human, capable of great things, but we must know our limits. Taking time to understand just how much we have going on is another tool in effective time management. Sure, there are times when we must budget seemingly 10 different things at once, but this is not the norm. We are all capable of learning how much we can take on at a time and still get everything done to the best of our capabilities.

Don’t Worry, Be Happy
Stress can be the biggest downfall when trying to work on an effective time budget. Being able to forget workplace problems and deadlines when relaxing with family and friends is just as crucial and grinding the gears when on the clock. Going into work each day with the right attitude, and leaving with a similar approach, will allow for clear thinking and processing, which directly leads to more efficient and effective time management.

How to Deal With Stress at Work

Working can be (very, very) stressful. Even if you happen to be one of the lucky ones working the job of their dreams, odds are that there are parts of the job that leave you wanting to pull your hair out from time to time. No matter what field you are in, professional jobs are demanding, time consuming and usually difficult as well. Managing stress levels on the job can be challenging, but also very rewarding, if done successfully. Being able to tackle daily tasks while remaining calm, cool and collected can make the days smoother and easier. Here are a few tips to keep the stress levels down while on the clock.

Stay Organized
Being able to stay organized throughout the day can be a huge relief in terms of stress management. Clutter on and inside your desk, along with a sense of general disarray, can lead to high stress levels fairly quickly. Knowing where everything is that you need, and keeping everything in a consistent space, will allow you to properly manage all of your tools. The same goes for electronics, keeping separate file folders for your different projects and labeling all documents with dates and names can be essential in finding what you need without wanting to throw your computer through the wall.

Keep Confrontations to a Minimum
Everyone has that special someone that gets on their last nerve at work. Being able to manage your feelings about that person is the key. Focusing on the task at hand, rather than your gossipy neighbor or unreasonably demanding boss will allow you to navigate those feelings towards productivity. If at all possible, avoid that person during breaks and free time and associate with those who make you happy rather than clench your fists and nod politely.

Work Hard In the Morning
When the 9’oclock whistle blows, it is far too easy to trudge to your desk lethargically. If you are able to get right to work as soon as the day starts, that momentum can be carried to a positive and stress-free day. Instead of checking scores, weather and show times, get right to those emails or projects and start the day productively. The more work you can get done in the morning, the easier the afternoon will feel and even if the workload is still hefty, feeling accomplished from the get-go will make for a smoother transition into the PM grind.

Leave Work at Work
As difficult as it may seem, it is of the utmost importance to leave work-related issues at the office. Taking those issues home, where you are supposed to relax and prepare for the next day, does not allow stress levels to recoil. Being constantly wound up will only lead to a cyclical effect of never feeling relaxed or comfortable at your desk or in the workplace in general. Being able to go home after a long day and unwind is key to coming back the next day feeling good and ready for the tasks that lay ahead.

Ways to Monitor and Prevent Workplace Bullying

Bullying is sometimes not out in the open, but it occurs much more than we think.  Managers and Supervisors should keep their eyes and ears open to make sure employees are treating each other with respect.  Bullying can take place for many reasons and in many cases can be prejudice or racist.  Some of these reasons can include appearance, sexual orientation, sexual preference, political views, religious beliefs, or race.  One good way to monitor how your employees are being treated is to simply talk with them.  Let them know when they are hired to speak up or inform a supervisor if they or someone else in the office is being bullied.  Bullying can be an action of just one employee or a group of employees.

You would think that bullying ends when we leave High School, but it continues on for many folks into their careers and adult lives. If you see someone who has been vulnerable to bullying or verbal abuse, acknowledge them in a positive way.  Maybe sit with them at lunch one day, or start a casual discussion with them on their break.  You’ll never know what a few minutes of positivity could be doing for this person who is currently being mistreated.

The best way to prevent workplace bullying is to constantly enforce respect and kindness within the office.  We all work very hard and dedicate our current lives to our careers. Everyone deserves the same courtesy as you would expect to receive yourself and we should consistently remind our employees and co-workers of this.

How to Dress for Job Interview Success

It’s the night before the big interview and the last thing you want to think about is outfit coordination for the big day. I hear you. Before you play closet Russian roulette and pull out an outdated vintage suit, (unless that’s your style!) here are a few tips to simplify the guesswork out of perfecting the right outfit for job interview success.

First, ask yourself three “Goldilocks”-type questions:

1. Is this [shirt/suit/pants/dress/ shoes] too big? Don’t wear it.
2. Is this [shirt/suit/pants/dress/ shoes] too small? Don’t wear it.
3. Is the fit just right? Meaning nothing is overly baggy, stretched out, or cutting off blood circulation?

Good. We are one step closer to finding a successful job interview attire from your closet.

This may seem obvious but the comfort and fit of your clothes is important while interviewing because wearing a fitted outfit will not only look better but make you feel more at ease in the interview. If all you can think about is how tight your shoes feel or how long your pants are, you might seem distracted during the interview.

Suits
1. If you don’t already have one, consider investing in a neutral-colored suit, in black, grey or beige. Pin-stripes are acceptable as long as the lines are small and not distracting.
2. If you wear a patterned-suit, then wear a solid-colored shirt/blouse on the inside. The opposite holds true as well: if you have a solid-colored suit, you have the option to wear a pattern-colored shirt/blouse on the inside. The rule is, just don’t mix patterns with patterns. They can clash and look too distracting.

Dress Shirts
1.  Always have a few presentable dress shirts in the right size. Stick with a few solid colors, like blue or white for safety. If you like more adventurous colors, try a light color like light lavender, which is modern and universally flattering. As long as the color is not too flashy or distracting, it should be fine.
2. Take the extra 5 minutes to iron out any wrinkles. Shirts with crisp collars look neat, tidy, and professional compared to a shirt just pulled out of the dryer.
3. Flatly tuck in your dress shirt/blouse to your pants or skirt to avoid bunching up the shirt.

Pants/Skirts
1. If you are wearing a suit jacket, make sure the pant color matches the suit exactly.
2. Iron out all the wrinkles.
3. For ladies, make sure the skirt hits around the knee for the perfect length.

Shoes
Stick with neutral colors, like brown or black for a professional interview. For ladies, heels are acceptable but sticking with a flatter heel will provide for more comfort.

Remember, you can still customize your job interview outfit to personalize yourself but make sure to pick clothes that give you the best comfort and confidence. Don’t wear clothes that will distract you or the interviewer from the job interview process so you can focus on acing that interview.
Finally, make sure all your shoes laces are tied and all buttons are buttoned up.  Good luck with your interview!

Fun Ways to Celebrate an Office Birthday Party

Office Birthdays can be celebrated quietly with a birthday cake, candles and, of course, the chorus of “Happy Birthday” to blow out your candles and make your special wishes.  But if you really want to have a fun office birthday party, let’s take a twist and have an office roast, which would certainly bring lots of laughs to the event.

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We must first make sure that the birthday guest has a sense of humor.  Invite as many attendees as your can, the more the merrier.  We can then move on with choosing our panel, combining a mix of co-workers and supervisors. Take a head-shot of each panelist and attach it to the table in front of them.   We ask those on the panel to think of any unusual things they remember about our birthday star.  The panel should also pick topics that include the honoree’s interests and hobbies along with any funny situations you remember or can make up.  Let’s try and make sure that no comments are hurtful, and all are in good fun.  We are ready now, let the fun begin!

Bring in the guest of honor and see the look on their face when they realize what is ahead of them.  One by one the panelists have their day telling jokes and roasting the honoree.  When the laughs have subsided and the birthday guest of honor has said their piece (got even), bring in that candle lit cake and celebrate!

Managing Grief in the Workplace

Dealing with a tragic loss of a loved one, or another sorrowing life event, is something we all must unfortunately deal with. To couple this with trying to manage our everyday activities, including returning to the workplace, can be very difficult. Being able to separate your feelings about this event in your life and maintain focus while on the job is something that although challenging, can be a useful tool in coping. The workplace can offer comfort, structure, as well as a solid support network of coworkers and advisors that will be there in your time of need.

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Grief management ultimately boils down to the individual. We all deal with adversity differently, and we all require different things in doing so. Some people like to talk about it, get it out in the open while venting their emotions to those close to them. Others like to take a “business as usual” approach, using the workplace as a return to normalcy. Developing a functional and understanding relationship with coworkers can really improve the quality of grief management, the more you know someone who is dealing with a tragic life event, the better.

Another key factor in grief management is the type of work environment. Traditional office settings can be a huge benefit to those dealing with adversity, as close relationships are often formed over time, sometimes even resembling a second family. Feeling the closeness of an office support network can make the time spent at the workplace easier and less emotionally taxing, especially if everyone around knows what has happened. Being able to relate and share emotional moments with coworkers is a powerful resource, environment permitting. Unfortunately, in our fast-paced society, sometimes the workplace does not allow for this sense of community to occur, and it must be dealt with accordingly. Time off or even just an extended break here or there, as necessary, can go a long way if someone truly needs it.

Honesty with yourself is of the utmost importance during these trying times. Knowing what you can and cannot handle at any given moment is crucial during the grief management process. Important deadlines and projects ultimately must still be completed, but sometimes they can be too much to handle during this process. Acknowledging and being true to how you are feeling will allow you to take on, or not, the appropriate amount of work and interaction.

Overall, grief management is a tricky and unfortunate part of being in the working world. Life goes on in and outside of the workplace, and trying to buckle down during trying times can be very difficult. An understanding of your particular workplace as well as the relationships with your coworkers are important tools in dealing with these circumstances effectively and appropriately. Taking some time off can also be a necessary outlet for grief management or even some extra breaks throughout the day. The most important part, however, is knowing yourself and how you personally handle these types of delicate situations.

Tips for Good Business Email Etiquette

When sending an email from work, you want to come off professional, clear, and polite.  One of the most important things to remember is to always include a subject title.  This can simplify what your email is regarding and will mentally prepare the recipient for the body of your email.  A majority of the time, your email should be fairly short and to the point.  If you put too much information in your email, it’s possible that the recipient will read over important details that you’ve included.

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Your language throughout the email is very important.  Slang or office jargon is not appropriate to use in business emails.  Profanity is also not acceptable in any scenario.  Employees often catch themselves using acronyms that are used within the company.  You should try to refrain from doing so, as this may confuse the customer or client.

A signature at the end of your email is also a great idea.  This could include your name, company, position, and any contact information such as your phone number and email address.  If you are computer savvy and wish to be more creative, you can also edit the font, text size, or add a small design.  This may include your business logo as well.

Polite examples to open your email include “Dear Customer”, “Greetings”, or even a simple “Hello”.  Polite ways of closing your email include “Thank you” or “Best Regards”.  While you can be creative with your signature, the font and text size in the body of your email should be readable. Once again, you want the recipient to process all of the important details you are passing along.

How to Deal With an Angry Co-Worker

Dealing with an angry co-worker can be very similar to dealing with an angry client, customer, or even a family member.  Stay positive, stay calm, let the person know you are willing to work with them, and try to reverse the situation the best you can.  It is important to not get angry back, as this may make the situation worse or you may say something you regret. It is also important to understand which type of person you are dealing with in this situation.  Is this the type of person that likes to talk their anger through?  Or would it be best to leave them alone for a little while so they can calm down?

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If your co-worker has said something inappropriate or offensive, it may be best to report the matter to a manager.  This is especially a good idea if this happens on multiple occasions, or if the co-worker has threatened violence.  If your co-worker has threatened violence against you or another co-worker, then you should report the matter immediately.

Human beings feed off of each other’s energy.  Just like with an angry customer call or an argument with a friend, you may be able to calm an angry person with how *you* come off.  If they see that you are not reacting to their anger and you are staying positive and calm, their emotions may change to match yours.