worklifebalance

MOVING ON UP: CHANGING THE BRAIN WITH EXERCISE

A few weeks ago, on my birthday, my husband knocked present giving out of the park and presented me with a top of the range activity tracker and watch, one that I had been coveting for some time. Let me put this present giving into perspective; he once gave me a wooden chopping block as a Christmas gift! So, you can imagine my delight when I received something that was actually on my wish list.

I’ve had an activity tracker for many years and have worn it sporadically. Sometimes when I have felt virtuous, I have worn it continuously, tracking: my steps, my pulse, calories burnt, water consumption etc. Other times it has languished on my bedside table as life got in the way and having to think about yet another piece of technology with all the information it imparts just felt impossible.

As my birthday this year was a “semi” large milestone and coupled with supporting my ageing parents as they have attended numerous hospital appointments over the past few months; I decided it was time to take a serious look at my health and fitness. As a lover of structure, I sat down and created an exercise plan, one that made use of all the wonderful features of my new activity tracker. I am delighted to report that after nearly a month of wearing it I am starting to feel the benefits. I’ve lost a little bit of weight, my skin is clearer, I have more energy, I sleep better but most surprisingly (to me anyway) my mood is brighter, and I feel generally less stressed, even though my to-do list is longer than ever.

Nothing has changed in my working or personal life. I’m incredibly busy with my work as usual – juggling many more projects and clients than I have ever done. So, what is making the difference to how I feel about life? As part of some research I am doing for the development of a Leadership Programme for a new client, I stumbled across a Ted Talk by Wendy Suzuki, titled “The brain changing benefits of exercise.” Now, you may be thinking, “nothing new here Karen, we’ve been told this all before by so-called health gurus.” The interesting thing about Wendy is that she is a Professor of Neuroscience and her research is showing exactly how the brain changes with regular exercise and activity.

I am not going to repeat in detail what she shares in her talk; I encourage you to log in to YouTube (

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and watch this inspiring and eloquent woman for yourself. But here is what I am taking away from her research into the impact of exercise and activity on the brain.

  • Decision making, focus and attention are all improved, even for the most difficult of tasks
  • The ability to form and retain long-term memories is increased
    Mood and energy levels are boosted as serotonin, dopamine, and neuro-adrenaline levels increase
  • The anatomy, physiology and function of the brain are changed, providing long-term health benefits
  • Brand new brain cells are created that can protect against neurodegenerative diseases and cognitive decline in ageing

The science behind the positive impact of exercise on brain function has made me realise that exercise/activity is something that I “need” to build into my day, but most importantly, I don’t have to become a gym bunny! A walk around the block or as Wendy says, some “power hoovering” are still activities that will boost and protect my brain way into the future.

I hope you watch Wendy’s talk and if you are up for it, do the exercise at the end. Have fun being “Wonder Woman Strong” – I know I did!

Keep moving and happy viewing!

 

A SEASON FOR CHANGE

With the long sunny days of Summer behind us, Autumn is often a season of change and new starts – school, university, jobs, careers, homes, lifestyles. In the UK, many women are choosing new beginnings by setting up their own businesses. It is reported that female entrepreneurs account for nearly 10% of the UK working population and having attended a number of networking events across the Summer, I have certainly seen how women are grabbing the hand of opportunity and carving out a new future for themselves.

We have the great pleasure of working with Bettina Siddiqi who owns BusyB Solutions. As a fellow business owner experiencing the ups and downs of running a company, I was curious to know more about why Bettina has made the move from corporate life to working for herself.

Karen:  If you had to sum up your business in a nutshell, what would you say you offer?

Bettina:  I offer Social Media Marketing with the aim of raising my clients’ profiles on LinkedIn, Instagram and Facebook; helping them to gain traction and increase business. I train people 1-2-1 to use LinkedIn, helping them to effectively use this superb marketing tool. LinkedIn is a great way to gain new business, retain existing customer relationships and re-establish contact with old clients. In collaboration with my extensive contacts of photographers and web designers, I can help my clients have a more visible presence across a range of social media platforms.

Karen: What led you to set up your business?

Bettina: Having worked in corporate Sales and Marketing for 15 years I was approached to undertake some freelance marketing work. When the contract ended I thought to myself, “if I can do this for one client I can offer this service to many others.” I also wanted the flexibility to spend time with my young children and be able to attend their school events such as Christmas shows and sports days.  Commuting into London took up much of my time and I felt I could be much more productive working from home. I like the variation my work gives me: from attending meetings, networking, delivering an exceptional service, to being able to focus on home life as well as getting the right amount of exercise –  worklife balance is incredibly important to me.

Karen: What did you do before you set up BusyB Solutions?

Bettina: I worked for a Records Management Company called Iron Mountain in their Sales and Marketing Department and helped to implement a CRM system and trained all the Sales and Marketing team in how to use it effectively.  I also worked in Law in a Marketing department, helping to organise events, CRM and campaigns.

Karen: What gave you the confidence to take the step of working for yourself?

Bettina: Having children gave me the confidence to start my business. It hasn’t always been easy as I’ve had to work hard at networking with potential clients and building the visibility of my business.  When the children were very little I only had 3 hours between nursery runs, but I managed to do lots in that short time – telemarketing, online marketing as well as attending network meetings.

Karen: Now you’ve made the change, how are you feeling about it?

Bettina: I feel great about it! I couldn’t have made a better decision; the joy of being with my family and being able to pick up my children from school is a wonderful feeling, as well as eating a lot healthier and getting that all-important exercise.

Karen: What have been your biggest challenges and how did you overcome them?

Bettina: Time management – making sure I have enough time to get everything done (there are never enough hours in a day), getting the right clients and also regular, consistent clients. As a sole trader I get approached by many different people, so making sure I invest in the right type of business is important in how I will grow my business, whether that is finance, marketing, web design or IT support.  Another challenge is not having a team to work with; there is no-one to delegate tasks to as I did when I worked in the corporate world. I also miss the camaraderie that comes with working in a team.

Karen: Looking back is there anything you would have done differently on your journey?

Bettina: Yes – a few things. Most of the time I have been extra careful with my budget, although I did once overspend on a networking membership, which didn’t result in me winning any work. So, I would definitely re-think which networking meetings are worth attending,

Karen: What advice would you have for anyone setting up a new business?

Bettina: Always be careful about what you spend, especially on your marketing.  Find a group of people you can trust and maybe even collaborate with. Outsource things which are time-consuming such as Finance, IT and Social Media,  as there is always someone out there that can help.

Karen: What does success look like for you?

Bettina: To be content in what I am doing.  Seeking ways to expand my knowledge, skills and collaborative relationships and most importantly to always have a goal!

 

A very big thank you to Bettina for sharing her story with us.  You can find out more about Bettina offers at www.busy-bsolutions.com

And finally, if you are contemplating the move to working for yourself, be reassured that you are not alone, there is a wide and supportive community of female entrepreneurs who will warmly welcome you into their fold. If you would like to hear more about how we support aspiring female entrepreneurs, then please get in touch at hello@change-gear.com

 

ON TOP OF THE WORLD

Greetings from Dubai!

Once again my offspring are appearing in my blog. Trying not to make a habit of it, but given that I’m travelling with my 15 year old daughter (sorry, she would most definitely correct me by saying “16 in 31 days actually”) it’s a bit unavoidable.

So, at the age of “almost 16” my super lucky daughter was given the opportunity by a very generous friend to gain some invaluable work experience in Dubai. To say she’s had a blast would be an understatement. I am so grateful that she has been so well looked after and has learned so much in such a short space of time. If only more businesses could follow suit and give our emerging young talent this type of invaluable life experience – I am positive that young people would be so much better equipped to start out in the workplace.

When the opportunity was first discussed over 6 months ago, both of us were very excited. A trip to Dubai, working for a very well-known lingerie and beauty retailer (exceptionally popular with ladies, young and older, around the world). Maddie has been the envy of many friends – having said that, she’s had a busy week with a real marketing project to do as well. I’m sure this experience will stay with her for many years.

So, she needed a chaperone and here I was to be that person. It sounded like a ball… Maddie busy at work and mum could sit by the pool… maybe not! Firstly, it’s not entirely in my nature to watch my daughter go to work while I indulge in “me time”.  Secondly, I wanted to make the most of this great opportunity to network in the UAE and take some uninterrupted time to focus on doing some business development.

So, five days in I’ve started to realise a few things. Firstly, sending your daughter off at 8am in the morning whilst you’re cooped up in a hotel is nothing but odd! I found myself a little lost and wondering whether I was supposed to relax or get straight onto my work. I settled for working while she was working and then chilling out with her when she had finished. Secondly, the challenge of working remotely from an unknown hotel in the UAE was harder than expected. My normal routine had gone out of the window. I wanted to eat well, work out, swim, get some sun and be productive = it was all too much. So what did I learn and how did I cope? I needed a few strategies to keep me focused.

Here’s 5 top tips that might help if you’re planning something similar:

Internet – Have a plan for your Internet connection. When you’re travelling internationally, you can’t always rely on the corner Starbucks. If you’ve griped about the WiFi speed at the coffee shop in the UK, the connection can be even more frustrating abroad. Do your research before you travel and find out what WiFi provision is in your destination, and have a back-up plan, whether it’s purchasing an Internet SIM card or securing a spot in a co-working space.

Old-school rules – Carry around a notebook and pen. There will come a day when you can’t connect to WiFi and you’ll be grateful you have this.

Time after time – Be mindful of the time differences. Keep track of time zones so you don’t end up calling a potential client or another important contact at 3am without realising it! Most smartphones allow you to set a clock for another time zone, or you can download an app to keep track.

Be realistic – The days are shorter than you think. Don’t over-estimate what you can do. And plan some down-time. You’ll feel more productive as a consequence.

Be culture savvy – Every country has its own specific customs and traditions. Although immersing yourself in a culture is the best way to learn what is appropriate and what is not, try to research and avoid any major faux-pas before you pack for your destination. I’ve only worn 10% of the wardrobe I brought with me so far as everything else is either inappropriate or unacceptable.

And so today it’s my official day off with my gorgeous daughter – a well-deserved trip to the Burj Khalifa – and I can’t think of a better person to be on top of the world with!

 

 

#employabilityskills #luckymum #pricelessmoments #fabworkexperience #workingmums #beautifuldaughters #worklifebalance #verygrateful

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