Category: Health and Wellness

Corporate Mindfulness: Taking Wellness a Step Further

by jsl_web_admin

Written by: Elizabeth McHeffey

 

Corporate health and wellness perks such as gym memberships, salad bars, and standing desks have been popular for some time now. But many corporations are taking these material wellness perks a step further by prioritizing the importance of mindfulness, self-care, and mental wellness practices. Mindfulness by definition is “the quality or state of being conscious or aware of something.” Mindfulness can be utilized in many different ways, but it encompasses being present, aware, setting intentions, and maximizing your brain and energy function.

 

Gary Sherwin, CEO of Newport Beach & Company fully embraces the idea of both physical and mental wellness and works to instill that in their company’s core values and culture. One way that they practice this is by giving an annual allowance towards wellness – anything from gym memberships to tennis classes, to buying a jogging stroller for parents. But Gary looked deeper into wellness and mental self-care this year by bringing in a Mindfulness Expert to their company retreat, who spent the day with the entire team, walking them through mindful practices such as guided meditation and intention-setting.

 

“The idea was to just teach people what it could mean to get quiet, close your eyes and in this case, he was doing guided meditation. Meditation has taught me to say ‘Okay, don’t think squirrel, think of the here and now.’ It does help me in getting through the day and focus on what is in front of you.” -Gary Sherwin

 

For Brianna Grimaldi, a millennial, new mom, and Digital Marketing Manager at Newport Beach, the day with the Mindfulness Expert was a strong reminder on a goal that she had already set.

 

“It was one of my New Year’s resolutions to try be more aware and present in my personal and work life. You get in a whirlwind of work and life and it is great to remember to take a step back and be able to reset and focus on where your mind is right now.” -Brianna Grimaldi

 

Another Millennial on the team and the Director of Tourism Marketing & Insights, Colleen Costello, was unknowingly already practicing mindfulness in her personal life. Through the seminar, she learned to be more aware of the mindfulness that she practices and set her goals intentionally.

 

“For me, it was identifying a lot of ways I am doing it in my life now and realizing that is my personal mindfulness. I am a big hiker and swimmer and I deliberately don’t keep my phone with me. Realizing that was my personal mindfulness already, and making sure that I am taking the time for myself to do that, take it to that next step, and be totally cut off and focused on what is happening there.” -Colleen Costello

 

So why has mindfulness gained popularity in both our professional and personal worlds? Here are a few potential reasons:

 

Accessibility. Apple recently announced its “Best of 2018” and listed self-care as the trend of the year. Apps such as Calm and Headspace are easily accessible and a growing trend, with Headspace being the “gym membership for the mind” and claiming to have 15 million users.

 

Digital Age & the need to disconnect. This article, sums it up “The bright side of technology is often eclipsed by its dark side: it is hard to switch off, and there is too much information to process as well as too many distractions now. So, yes, we are living in the age of technology-induced stress…”

 

Productivity: This research study concluded that the average worker is only productive for two hours and 53 minutes per day. There is a clear need for employees to set intentions and refocus.

 

High Stress: According to this article, almost two-thirds of professionals say their stress levels at work are higher than they were five years ago. Moreover, high stress has been directly linked to disease.

 

Innovation and creativity. “Studies show meditation improves your creative and critical thinking, reduces stress, and smooths out interpersonal relationships,” says Michael Miller, director of New York Meditation Center.

 

The bottom line: Be mindful about both your physical and mental wellness. Get outside, take a deep breath, refocus & tackle your day!

 

 

Elizabeth McHeffey is our digital nomad. During her travels she’ll be diving into topics and trends surrounding the generations in the workforce, stopping along the way to meet with industry leaders that are making waves and reinventing how we work. What we’re calling, “The Remote Route.”

 

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SearchWide Global is a full-service executive search firm primarily for companies in Destination Organizations / Hotels & Resorts / Venue Management / Experiential Marketing, Tradeshow & Exhibition / Industry Associations / Sports & Entertainment. Specializing in C-Level and Director level executive searches for companies ranging in size from Fortune 500 corporations to mid-sized public and private companies and associations. Founded in 1999, SearchWide Global headquartered in St. Paul, MN, USA and operates worldwide.

How to Stay Healthy During the Holiday Season

by jsl_web_admin

Written by: Kara Ryan

 

Winter is coming! With the colder weather comes those festive holiday snacks that contribute to us packing on a few pounds. Those sneaky calories leave us feeling sluggish going into the new-year. This is the time of year where baked goods and sweets are abundant at the office, at home, and while traveling.

 

Is there a way to stay healthy during the holidays and avoid the bulge? Instead of making a New Year’s resolution (yet again) to exercise more, eat healthier, and lose weight.

 

Here are some tried and true tips to stay healthy during the holiday season.

 

Lemon Water in the Morning

As soon as you wake, pour yourself an 8-16 oz. glass of water and squeeze half a lemon in it. If you’re traveling and don’t have easy access to lemon, that’s okay, a large glass of water in the morning brings benefits. Drink your morning water hot, room temperature, or cold; whatever you prefer.

 

The morning glass of water rehydrates you from the night before, kick starts your digestive system for the day, and the lemon offers vitamins and minerals that have been proven to help lose weight and decrease appetite.  Lemons are packed full of vitamin C, beneficial for your immune system during cold and flu season. Make sure you drink all of your water before your morning cup of joe or breakfast.

 

Read more benefits of drinking lemon water here.

 

Snack Throughout the Day

Snacking helps you to not over-indulge on unhealthy foods, which we tend to do when we are hungry. Keep fresh fruit on hand, perhaps apples and bananas. They go great with a small portion of peanut butter and take little preparation. Trail mix is another great snack option, but watch out, it can pack those sneaky calories (definitely read the label). You can easily make your own trail mix from raw or roasted nuts and some dried fruit that doesn’t contain added sugars. Carrots, cucumbers, cherry tomatoes, and celery are easy and a pair partner with hummus. Energy bites take a bit of preparation, but store nicely in the freezer. Here are eight variations to make.

 

Track Your Sweets

What would the holidays be if you couldn’t have seasonal baked goods or fancy flavored lattes? If you have that willpower, go you! If not, allow yourself a limited number of sweets treats or cheats a week. Keep track of them so you don’t go over your weekly limit and watch overindulging.

 

Keep on Moving

If you currently have an exercise program, stick to it and if you don’t yet have a plan, get one going! Some people prefer going to the gym when it starts getting too cold outside. There are plenty of fitness studios or classes offered at most gyms. Give one a try! Most studios offer your first class free. Spin class is fantastic cardio, yoga is great for strengthening and flexibility, barre is a low impact exercise that helps tone the whole body. All exercise is proven to reduce stress and increase energy! While traveling, there are a variety of apps that offer “no equipment needed” exercises and some hotels are offering unique fitness offerings and clothing rentals. Make sure to ask and give it a try.

 

Make it a Group Effort

It’s lonely being healthy and feeling great all by yourself. Enlist some of your coworkers, friend, and family to join you this holiday season in staying healthy. It’s great to share a healthy meal or go get a salad with a coworker during the week to stay on track. Friends make awesome workout buddies and will love checking out that spin class with you. Your family will love trying some healthier recipes together over the holiday season.

 

Take Time Off

We know being healthy isn’t all about eating right and exercising. Taking time out for you is beneficial for your health as well. Project Time Off says that people who take time off work are more productive, positive, have improved mental and physical health, and overall are happier. So use your time off, spend it with your loved ones and dedicate time doing what you love.

 

Unplug

This is one of the hardest things to do in the always-connected world we live in today. Maybe a nature hike, a good book, or a scenic drive does the trick for you to fully unplug. It doesn’t have to be a huge effort, simply being mindful to enjoy your cup of coffee with two hands without scrolling through your phone will do wonders for you. The Calm app can help you create a habit of being more mindful with daily meditations, calming music, and sleep stories.

 

Unplug, recharge, and go into 2019 a happier, healthier, you.

 

 

READ MORE: On Work-Life Balance

 

 

SearchWide Global is a full service executive search firm primarily for companies in Destination Organizations / Hotels & Resorts / Venue Management / Experiential Marketing, Tradeshow & Exhibition / Industry Associations / Sports & Entertainment. Specializing in C-Level and Director level executive searches for companies ranging in size from Fortune 500 corporations to mid-sized public and private companies and associations. Founded in 1999, SearchWide Global headquartered in St. Paul, MN, USA and operates worldwide.

Superfood Recipes for a Healthier You

by jsl_web_admin

Whether you are striving to become a healthier version of yourself, or maintaining good health, these recipes are fantastic to have on hand. They are full of nutrients for your body,  taste delicious, and easy to make. Feel free to modify ingredients due to preferences or allergies.

 

At SearchWide Global, our staff is dedicated to creating a healthy lifestyle for ourselves at home, in the office, and while traveling. We’ve founded the Take Carra (Yourself) program in honor of our friend and colleague, Jim Carra. Not only do we believe in it, but we believe there is a need for it within our industry. Many professionals we work with as clients and candidates struggle with health and wellness due to demands of the job, such as; traveling, working long hours, attending networking events, and so on. We want to support and encourage everyone we work with to “Take Carra” themselves.

 

So please, enjoy these recipes and feel free to print them, share them, gift them, or save them to your phone.

 

A healthy choice a day leads to creating healthy habits.

 

 

 

SearchWide Global is a full service executive search firm primarily for companies in Destination Organizations / Hotels & Resorts / Venue Management / Experiential Marketing, Tradeshow & Exhibition / Industry Associations / Sports & Entertainment. Specializing in C-Level and Director level executive searches for companies ranging in size from Fortune 500 corporations to mid-sized public and private companies and associations. Founded in 1999, SearchWide Global headquartered in St. Paul, MN, USA and operates worldwide.

Mastering the Mid-Day Workout

by jsl_web_admin

Tips and tricks to help you squeeze in your exercise routine during work hours.

 

Life seems to buzz by with our busy schedules. We are all juggling careers, family, personal lives, and often blending it all together. Chances are you have health and fitness goals, but it may be challenging to find the time it truly takes to dedicate to living a healthy lifestyle. If you have the time to exercise in the early morning or evening you may not have the energy. That’s where the mid-day workout is a great option!

 

Why should you give the mid-day workout a try?

  • Your energy level is likely high in the late morning and around lunchtime.
  • Provides a mental health break from the office and reduces stress.
  • Increases productivity for the remainder of the day.
  • Frees up your mornings and evenings (more on maximizing this time below).
  • Time to think. Don’t check emails, texts or talk on the phone. Use the time to think, pray, reflect and be thankful. Listen to a podcast, Ted Talk or a sermon instead of music. You might find it peaceful and invigorating.
  • A time to socialize. This is an opportunity to meet people from different walks of life at the gym you attend. They’ll make fantastic workout buddies as time goes on.

 

Here are some tried and true tips to help you master the mid-day workout.

 

In a word, Preparation. The true key to succeeding at this routine is preparing for your day. Follow the steps below and you’ll be armed and ready to conquer your health and fitness goals during your work day!

 

  1. Meal Prep

Most likely you’ll be working out during your lunch hour, so you’ll be eating at your desk when you return. Spend some time on the weekend or evenings finding recipes, planning your meals, grocery shopping and preparing your lunches for the week ahead. Assemble them either for the entire week or each night, you’ll quickly find out which way you prefer. We find it easiest if the meals don’t require assembly or heating to eat, as even those few minutes can be spent maximizing your workout. Salads work great to grab and eat.

 

Here are some lunch recipes that don’t require any heating:

20 Vegan Packed Lunch Recipes

38 No-Heat Lunches to Bring to Work

 

Maybe you follow a specific diet, if so, just Google (or use Pinterest) to search your ideal diet followed by the term “meal prep” or “lunches”.

 

Examples:

  • Vegetarian meal prep
  • Paleo meal prep
  • Low calorie lunches
  • Gluten free no-heat lunches
  • Salad meal prep

 

There you will find endless suggestions to help you succeed and love the food you’re eating. Healthy does not need to be boring.

 

Don’t forget your pre-workout snack. To maximize results eat it 30 minutes to an hour before your workout. Some quick go-to (and super easy) snacks might be a piece of fruit, a hand full of nuts, or a granola bar or protein bar.

 

  1. Gym Bag

This bag should be packed and ready as you leave for work in the morning. You’ll need your exercise essentials and toiletries to freshen up before returning to work.

 

Your bag might include:

  • Workout clothes
  • Socks
  • Sneakers
  • Towel
  • Water bottle
  • Hair tie
  • Deodorant
  • Hairbrush or comb
  • Makeup
  • Dry shampoo
  • Or any other toiletries that are part of your routine.

 

*Extra Tip: For long hair, instead of wearing a ponytail or bun during a workout, go for a braid. It will keep the hair out of your face and is easier to touch up and return to work.

 

Save time by wearing yoga pants that double as dress pants! Perfect for traveling and avoiding wrinkles too.

 

  1. Time Management

You have one hour, that’s 60 minutes to be broken down to getting a significant workout in. Where will you exercise? Do you have a gym on-site, will you drive to a gym or fitness studio nearby, or maybe head outside for a run?

 

Determine how long it will take you to:

  • Change into your workout attire.
  • Get to and from your workout location.
  • Change back into your work attire and freshen up.

 

Add all the above and subtract the number of minutes from 60. Then you have an idea of how long you can exercise. For instance; it could take 5 minutes to change, round trip to and from the gym is 15 minutes, 10 minutes to change again and freshen up. That leaves 30 minutes to workout.

 

*Extra Tip: Take an early lunch to work out so when you return you’re eating at your desk at the time you normally eat lunch. If you wait, you’ll be too hungry and won’t have the energy to exercise.

 

  1. Block Out Your Calendar

This could also fit under time management, but block out the hour you choose to work out on your calendar, plus the 15-30 minutes it will take you to eat (your prepped and ready-to-go) lunch. This way your meetings can be scheduled around it. We find it most productive if you reserve a certain task to do while eating, like responding to emails, checking up on industry news, or something that doesn’t require face-to-face or phone calls during this time.

 

Your co-workers will grow to know this as your schedule and respect it, they might even get on board and give the mid-day workout a try too. Make sure you help and encourage them. A healthy workplace can greatly contribute to an individual’s overall health and wellness.

 

This won’t be perfect every single day, you will have to be flexible to work with your clients and customer schedules, or other circumstances. The most important thing is that you create a mindset that your health is important now, and deserves time dedicated to it daily. Even if that means squeezing it in when and where you can.

 

That’s why SearchWide Global created the Take Carra Foundation, to help our clients, candidates and industry of professionals “Take Carra” themselves. Find out more about it here.

 

*Extra Tip: If you are super pressed for time, keep an app handy like 12 Min Athlete or 8Fit that you can do quick, anytime, anywhere workouts. Or go for a walk with whatever time you do have, even if it’s just 5 minutes.

 

That brings us to maximizing your mornings and evenings as mentioned above. Studies show that having a less hectic morning routine can lead to a more productive day, and your overall happiness.

Some quick tips:

 

Start your morning off mindful.

Mental health is important too. Does it make you happy to enjoy a cup of coffee without distractions? To meditate right when you wake? Try incorporating a ritual that brings you joy and reduces your stress.

Here are some ideas from Inc.com.

 

End your day to feel complete.

Do you feel like your day was a success or lacking something? Spend time with loved ones, relax, cook. Whatever brings you a sense of fulfillment, find time after work for it.

***Each night prep your lunch and pack your gym bag to set the tone for the following day.

 

If you found these tips on mastering the mid-day workout helpful, share with your peers. They will be thankful you did.

 

 

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SearchWide Global is a full service executive search firm primarily for companies in Destination Organizations / Hotels & Resorts / Venue Management / Experiential Marketing, Tradeshow & Exhibition / Industry Associations / Sports & Entertainment. Specializing in C-Level and Director level executive searches for companies ranging in size from Fortune 500 corporations to mid-sized public and private companies and associations. Founded in 1999, SearchWide Global headquartered in St. Paul, MN, USA and operates worldwide.

 

 

 

 

 

 

Tips on Eating Healthy While Traveling

by jsl_web_admin

We’ve all done it. Our intentions were good when we planned on eating right and exercising while preparing for an upcoming meeting, convention or business trip. However, once the receptions, buffets and dinners show up, all of your plans are tossed out of the window!

 

Below are a few tips on eating healthy while traveling.

 

Start your day off right: Eat a healthy breakfast. Eating healthy will give you the energy needed to kick start your day.  While at the buffet, look for oatmeal, fruit and protein (eggs and lean meat).  Most coffee shops also offer oatmeal.  Skip the baked goods such as muffins and pastries!

 

Pack your snacks: Try this mixture to stave away cravings during the day. This snack packs easily in your bag and is high in protein:

 

1 Tablespoon each (6.5 grams protein):

  • Almonds
  • Pistachio nuts
  • Sunflower seeds,
  • Walnuts
  • Raisins
  • Chocolate chips

 

 

Other travel friendly non-perishable foods include: Almond butter packs, snack sized hummus & pretzels and snack sized tuna & cracker kits,.

 

Protein with every meal: According to Healthline.com, protein aids in reducing cravings and helps to maintain a healthy weight. See the link for more benefits that are backed by science.

 

Simply eat real food: While making food choices while traveling, try and stay away from refined foods such as chips, muffins, cakes, cookies and crackers. Opt for whole foods like salads, vegetable based dishes, baked potatoes, meat and fish. Choose foods that are not heavily processed.

 

According to Healthline, refined carbs may contribute to diabetes, heart disease, and other health issues.

 

Monitor those drinks: Sugary drinks can pack on calories throughout the day.  Try unsweetened tea, seltzer water with lime and when it comes to alcohol, many cocktails can pack up to 500 calories.  Try a light beer or lower calorie low sugar drink such as vodka with club soda.

 

Move your body: Set a goal to exercise daily. Go for a walk, hit the gym or take time out to meditate and recharge your mind and body.  As little as 20 minutes can provide the needed energy boost and keep you charged. (Popsugar: 2 Important Reasons to Move 20 Minutes a Day)

 

Remember while traveling, eating properly does not mean you have to sacrifice taste or nutrition. With the right planning and mindset, you can enjoy your trip without packing on the pounds.

 

 

 

kellie_hendersonAbout the Author:

Kellie Henderson works in all sectors of the hospitality, travel and tourism industry at SearchWide Global, a full service executive recruitment firm primarily for companies in the travel, tourism, hospitality, convention, trade association, venue management and experiential marketing industries. She is an expert at recognizing clients’ needs and identifying best-in-class talent. She is also the leader of SearchWide Global’s industrywide diversity initiative and is very involved in several industry organizations.

 

 

 

Read more: Three Superfood Recipes for a Healthier You

Read more: USAE News: SearchWide Global Creates “Wellness” Program Honoring The Late Jim Carra

 

About SearchWide Global: SearchWide Global is a full service executive search firm, placing hundreds of executives, primarily for companies in the travel, tourism, hospitality, convention, trade association, venue management and experiential marketing industries. Specializing in C-Level and Director level executive searches for companies ranging in size from Fortune 500 corporations to mid-sized public and private companies and associations. Headquartered in St. Paul, MN, USA and with several regional offices, SearchWide Global is able to serve clients and candidates nationwide. Founded in 1999, they have remained focused on four core values for almost two decades: INTEGRITY, ETHICS, PASSION and RESPECT.