Latest / The Kathie Owen Perspective Podcast / 191.Holiday Burnout vs. Bliss: The Corporate Wellness Take on Festive Fitness

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191.Holiday Burnout vs. Bliss: The Corporate Wellness Take on Festive Fitness · The Kathie Owen Perspective Podcast

• 0:00
  Welcome to Kathie's coaching podcast.
• 0:02
  I'm your host, Kathie today.
• 0:04
  We have a special guest.
• 0:06
  We're always talking about burnout and ways to prevent that.
• 0:10
  And all kinds of great things, but today I'm bringing in a special guest from Barcelona, Spain.
• 0:18
  In case you didn't know I'm in Texas.
• 0:21
  And this friend of mine is from Barcelona.
• 0:23
  Spain.
• 0:24
  She's an online personal trainer.
• 0:26
  And works with companies on corporate wellness.
• 0:30
  And today we're talking about holiday burnout, but let's say you're not dealing with the holidays right now.
• 0:38
  You can apply what you learn today.
• 0:41
  Across the board any time.
• 0:44
  All right.
• 0:45
  Let's get into the episode and I hope you enjoy today's show.
• 0:50
  Audio Only - All Participants: All right, today we're going to talk about something really popular any time of year, anytime we, we're going to be talking about the holiday season.
• 1:03
  Audio Only - All Participants: However, you will find this applies to any time of year, and I brought in my expert guest, Hande first of all, before we even get started, I want Hande to tell you a little bit about herself and where she lives and what she does.
• 1:23
  Audio Only - All Participants: So we can get right down to the topic.
• 1:27
  Audio Only - All Participants: Absolutely.
• 1:27
  Audio Only - All Participants: With pleasure, Kathie my name is Hande.
• 1:30
  Audio Only - All Participants: It means joy in Turkish.
• 1:32
  Audio Only - All Participants: I take pride and joy in what do as a personal trainer.
• 1:37
  Audio Only - All Participants: I provide my services online and on site to individuals and corporations here in Barcelona, globally and, uh, locally.
• 1:50
  Audio Only - All Participants: Um, I started, uh, as a personal trainer because I was a sport enthusiast myself.
• 1:57
  Audio Only - All Participants: I did freestyle uh, swimming.
• 2:00
  Audio Only - All Participants: First and then open sea swimming and gymnastics.
• 2:05
  Audio Only - All Participants: So that got me interested in wanting to learn how do we do this and what are the systems that needs to work perfectly to make these movements of daily life happening injury free.
• 2:19
  Audio Only - All Participants: If so, if there was to be injury, how do we overcome?
• 2:22
  Audio Only - All Participants: So I went to school and studied about this and I got fascinated the more I learned about human mechanics mechanics and biomechanics and kinesiology and I specialized in post orthopedic surgery recovery.
• 2:38
  Audio Only - All Participants: Then my journey with my clients and working in physiotherapy centers in Istanbul, in New York, now here individually in Barcelona and with my Companies led me to dive into more of the component of overall well being, applying lifestyle medicine essentials to longevity that can be applicable to an athlete, to a person who has a desk job, and how to enhance productivity, through movements.
• 3:14
  Audio Only - All Participants: Awesome.
• 3:14
  Audio Only - All Participants: Love it.
• 3:15
  Audio Only - All Participants: Across the board.
• 3:16
  Audio Only - All Participants: And we talked about corporate wellness and Hande is one of my specialists who comes in and works with, companies.
• 3:25
  Audio Only - All Participants: She does online workouts and I will have links to her in the description and show notes below.
• 3:32
  Audio Only - All Participants: And you can always check that out and find out How you could work with Hande and incorporate these tips inside your workplace.
• 3:42
  Audio Only - All Participants: So let's start with a question because we're in the right about to hit the holiday season and today's topic is going to be Finding time management for fitness.
• 3:56
  Audio Only - All Participants: This is one of our most popular questions as a personal trainer.
• 4:00
  Audio Only - All Participants: How do I find time to exercise and also help with the stress management that comes up during the holiday season?
• 4:09
  Audio Only - All Participants: So Hande, my first question for you is, What are the common challenges people face during the holiday season?
• 4:20
  Audio Only - All Participants: Oh, Kathie what a great question.
• 4:22
  Audio Only - All Participants: Well, I'll start it out.
• 4:25
  Audio Only - All Participants: I would divide this into two categories.
• 4:28
  Audio Only - All Participants: On an individual personal life, People's struggles and also in their professional life, right?
• 4:35
  Audio Only - All Participants: On a personal level, you might be, holiday season could be very busy, stressful season for you.
• 4:41
  Audio Only - All Participants: That could mean overspending, over traveling.
• 4:45
  Audio Only - All Participants: It could be, it could have its strains on your budget.
• 4:48
  Audio Only - All Participants: It could,, be time, be if you have to travel to be with family and friends, taking time off.
• 4:56
  Audio Only - All Participants: It could take toll on personal, whether you have a conflict in the family dynamics or you're maybe grieving of a lost one.
• 5:04
  Audio Only - All Participants: So holiday season brings a lot of, emotions and how do we regulate them?
• 5:09
  Audio Only - All Participants: You could be one minute over the top with joy, the next you could be very sad.
• 5:14
  Audio Only - All Participants: So how do we try to balance this on an individual level and also looking at reaching your or maintaining your fitness goals.
• 5:23
  Audio Only - All Participants: And on the professional level, you could say it could be also stressful time of the year because you could be, you might have deadlines.
• 5:31
  Audio Only - All Participants: it could be your end.
• 5:32
  Audio Only - All Participants: If you're on a contract base, maybe your contract at work is coming up at the end of the year.
• 5:38
  Audio Only - All Participants: Or your bonus negotiations could be taking place again,, holiday, happy hour with clients, and also with colleagues and holiday season parties with, how do you, stay fit, physically and mentally, these are the general challenges.
• 5:56
  Audio Only - All Participants: And these definitely have a profound impact on our productivity and overall well being.
• 6:05
  Audio Only - All Participants: It could lead to anxiety, it could affect in a negative way our sleep quality, that can affect your clarity of focus and productivity at work, leading into anxiety, depression and weight gain, basically.
• 6:25
  Audio Only - All Participants: So, it sounds like, oh, jeez, okay, we want to have fun holiday season, this is you portraying the whole of a horrible scenario here, but no, we know that exercise helps.
• 6:36
  Audio Only - All Participants: This is scientifically proven fact.
• 6:39
  Audio Only - All Participants: Through exercise, it can help you balance hormones, right?
• 6:44
  Audio Only - All Participants: Like all the hormones that we want to keep low, you can get that with exercise, like Your cortisol, your stress hormone could be reduced through exercise and your good hormones that we want to increase like your endorphins aka feel happy hormones could significantly, uh, go up and keep you energized and it will have a profound impact on on your mood, uh, your productivity, helping you identify and prioritize tasks, your time management.
• 7:20
  Audio Only - All Participants: All of these will give you time to have me time.
• 7:25
  Audio Only - All Participants: So overall, exercising, you need to invest in yourself to invest in others rules.
• 7:32
  Audio Only - All Participants: It also applies to holiday season.
• 7:35
  Audio Only - All Participants: Absolutely.
• 7:36
  Audio Only - All Participants: So how do you recommend, or what type of exercise would you recommend somebody does that has a busy schedule and can't actually fit it in to get those happy hormones going?
• 7:52
  Audio Only - All Participants: Just maybe, um, a quick workout or something like that.
• 7:56
  Audio Only - All Participants: What would you recommend?
• 7:58
  Audio Only - All Participants: Alright, what I would recommend is, first of all, take a deep breath.
• 8:04
  Audio Only - All Participants: Go easy on yourself.
• 8:06
  Audio Only - All Participants: Let's focus on your mindset, right?
• 8:09
  Audio Only - All Participants: Let's take the anxiety out of here by setting realistic goals, I would say.
• 8:15
  Audio Only - All Participants: Let's start there.
• 8:16
  Audio Only - All Participants: What does that look like for you?
• 8:18
  Audio Only - All Participants: If you're someone Uh, normally, uh, training, uh, systematically three times a week, an hour, and now you may not be able to do this holiday season.
• 8:29
  Audio Only - All Participants: Your gym could be closed, you could be traveling, not have access to gym, you might have a personal trainer that you don't, or your company provides.
• 8:39
  Audio Only - All Participants: Uh, services, uh, like through Kathie or me is not accessible to them, then you're like, Oh my, what do I do on my own?
• 8:48
  Audio Only - All Participants: So let's take a deep breath and ask ourselves, what's my goal here?
• 8:54
  Audio Only - All Participants: Maybe this is not my optimal time to reach my fitness goals, but it could be maintenance phase.
• 9:01
  Audio Only - All Participants: Meaning do what you can do.
• 9:03
  Audio Only - All Participants: If Set realistic goals.
• 9:05
  Audio Only - All Participants: Maybe once or twice a week doing short term, uh, all out workouts that doesn't require space or equipment could help you.
• 9:14
  Audio Only - All Participants: Another approach could be if you have a personal trainer or your company offers online Uh, personal training that they may continue granting you that online services and there you have your accountability, you still have your access, so your regime may not be affected at all.
• 9:34
  Audio Only - All Participants: Individual level, then you might also think about incorporating family time into this.
• 9:40
  Audio Only - All Participants: I have two little boys and I'm telling you, they are amazing.
• 9:44
  Audio Only - All Participants: The best dumbbell ever.
• 9:46
  Audio Only - All Participants: They're, they're, they weigh different every month, just lifting them, doing squat, good luck, you know, with a five and a seven year old, and we have a great time together.
• 9:56
  Audio Only - All Participants: And in fact, one of the first few words my all oldest Dominic learned was plank.
• 10:02
  Audio Only - All Participants: So in order to maintain and also pass on the healthy, sustainable, um, Life habits.
• 10:11
  Audio Only - All Participants: It's a great opportunity to incorporate, uh, wellness into your family time.
• 10:17
  Audio Only - All Participants: Seriously.
• 10:18
  Audio Only - All Participants: Or, uh, tap into using technology.
• 10:22
  Audio Only - All Participants: Watch, uh, you know, positive, um, podcasts like this one to give you that extra boost, right?
• 10:30
  Audio Only - All Participants: Um, these are the things that I find very helpful, uh, going into no equipment required.
• 10:37
  Audio Only - All Participants: Thank you, Gary.
• 10:37
  Audio Only - All Participants: Short, full out exercises and planning ahead.
• 10:41
  Audio Only - All Participants: If you're planning to have a family time, you could tell them, you know, this afternoon, I'm going to need an hour to myself.
• 10:47
  Audio Only - All Participants: And in that hour, you could maybe have a 20, 30 minute run or jump rope or move your body, dance.
• 10:54
  Audio Only - All Participants: And then you have another 30 minutes to have a quick, you know, banana and shower and Get going.
• 11:01
  Audio Only - All Participants: So it's just about planning and thinking about these things and sharing with people.
• 11:07
  Audio Only - All Participants: That's great.
• 11:08
  Audio Only - All Participants: I love that.
• 11:08
  Audio Only - All Participants: I love how you incorporated, um, adding your family, getting them involved in it as well.
• 11:16
  Audio Only - All Participants: I think that that's very beneficial and also.
• 11:21
  Audio Only - All Participants: Probably my favorite thing is you started with the deep breath because that's going to start getting oxygen to the brain and getting your brain to settle down and focus.
• 11:32
  Audio Only - All Participants: So maybe even just setting the realistic goal and being kind to yourself and taking that deep breath and just relaxing into the present moment and then perhaps getting the kids involved.
• 11:48
  Audio Only - All Participants: And so you said that your son's.
• 11:50
  Audio Only - All Participants: One of his first words was plank.
• 11:54
  Audio Only - All Participants: I love that.
• 11:55
  Audio Only - All Participants: So what that tells me is Hande invites her, her children into the wellness sphere as well.
• 12:05
  Audio Only - All Participants: And Sometimes we put too much pressure on ourselves.
• 12:09
  Audio Only - All Participants: And when the holidays come up, that is just a given.
• 12:13
  Audio Only - All Participants: It, like she started with, with the emotions, the ups, the downs.
• 12:17
  Audio Only - All Participants: We all experience that.
• 12:19
  Audio Only - All Participants: And being kind to yourself and feeling those emotions.
• 12:23
  Audio Only - All Participants: Just letting them process.
• 12:25
  Audio Only - All Participants: And then settle into the present moment and doing what you can do.
• 12:31
  Audio Only - All Participants: If you have to put the kids in a stroller and go for a walk, that's good too.
• 12:36
  Audio Only - All Participants: So I like how she incorporates a little of everything in that.
• 12:40
  Audio Only - All Participants: So let's talk about the, how exercise helps your immune system, and then we'll get into some strategies we can do inside the workplace as well.
• 12:51
  Audio Only - All Participants: But before we get into the workplace setting and, and Perhaps adding some movement in our day at work.
• 12:59
  Audio Only - All Participants: Let's talk about how exercise helps with our immune system, because as we know, the holidays add that stress and any time of year, we can always benefit from having a healthy immune system.
• 13:13
  Audio Only - All Participants: So let's talk about how exercise helps our immune system.
• 13:17
  Audio Only - All Participants: Right.
• 13:18
  Audio Only - All Participants: It's going back to, I think hormones, uh, play a big role in this by exercising, uh, trying to restore balance in the hormone levels can help us, um, make healthier choices.
• 13:35
  Audio Only - All Participants: By that, I mean, the more relaxed you feel, the more, uh, the, well rested you are and more efficiently you go through your day, then that's going to lead into another healthier approach.
• 13:49
  Audio Only - All Participants: Maybe that's going to be like, okay, today I feel the workout from yesterday.
• 13:55
  Audio Only - All Participants: So most likely when you're feeling that, uh, muscle soreness in a good way, most likely you're not going to go, eat junk food.
• 14:03
  Audio Only - All Participants: You know, maybe you're going to be like, I need to refuel my body.
• 14:07
  Audio Only - All Participants: So it can recover.
• 14:09
  Audio Only - All Participants: So these, through exercise, it, over time, it has a positive impact on, affecting everything.
• 14:18
  Audio Only - All Participants: The lifestyle medicine pillars that we look into from nutrition choices to exercise, to stress, to sleep, to community, all of these will be becoming more coherent.
• 14:31
  Audio Only - All Participants: And we know also that immune system Uh, with the reduction of stress, it, it, it boosts itself, it, it protects itself really well.
• 14:42
  Audio Only - All Participants: One of the things we do.
• 14:44
  Audio Only - All Participants: I'm going to say, um, healthier eating choices, right?
• 14:48
  Audio Only - All Participants: The healthier, the cleaner we start eating, then your body will have the nutrition, uh, to protect and defend itself.
• 14:58
  Audio Only - All Participants: And, uh, whatever, that may not prevent you from having a flu, you may still have a flu, but you may, uh, pass it much easier., this is very important, uh, effect we, we get.
• 15:10
  Audio Only - All Participants: And you see that immune system's positive effect in your productivity.
• 15:15
  Audio Only - All Participants: You show up to work on time, you, you are more rested and you may be taking more, uh, personal and sick leave days less.
• 15:26
  Audio Only - All Participants: How would you recommend eating healthy with.
• 15:32
  Audio Only - All Participants: all the holiday food choices that we have out there.
• 15:36
  Audio Only - All Participants: Um, because I mean it's kind of hard to turn them all down and then we're trying to eat healthy and stay healthy.
• 15:44
  Audio Only - All Participants: So what would you recommend?
• 15:47
  Audio Only - All Participants: Oh, great question.
• 15:48
  Audio Only - All Participants: It's a tough one because imagine you haven't seen your grandma who's 80 years old and made this delicious pie for you and, you know, you can't say no.
• 15:59
  Audio Only - All Participants: You shouldn't say no.
• 16:01
  Audio Only - All Participants: So keeping that perspective in mind, I would always say moderation, moderation, moderation.
• 16:07
  Audio Only - All Participants: People may not want to hear this, but honestly, it's simple as that.
• 16:13
  Audio Only - All Participants: Um, don't look at food as an award.
• 16:18
  Audio Only - All Participants: Your affiliation with food should be something Like you need to refuel your system to function.
• 16:27
  Audio Only - All Participants: So you need to give food, uh, calories to your body to do its job.
• 16:34
  Audio Only - All Participants: And also bringing it back to strengthening your immune system.
• 16:39
  Audio Only - All Participants: So keep that in mind and have a healthy relationship with food.
• 16:44
  Audio Only - All Participants: What I recommend on addition to moderation is that simple things as eating Start off with giving your body a choice to eat something that you know is healthier.
• 16:56
  Audio Only - All Participants: Even all the choices on the table may not be the best choice you think, but choose what's the most healthiest option you have.
• 17:06
  Audio Only - All Participants: First eat that, and then you can in moderation enjoy, uh, something without overindulging.
• 17:15
  Audio Only - All Participants: Because once that idea how the brain works with food is that if you want that, uh, you know, um, cinnamon cookie, it's in there.
• 17:27
  Audio Only - All Participants: You can try to trick it all you want, but the brain and body is going to crave that.
• 17:33
  Audio Only - All Participants: So you might as well enjoy it.
• 17:36
  Audio Only - All Participants: Guilt free.
• 17:37
  Audio Only - All Participants: Have an apple, have a grape, something like that, and then go ahead and enjoy that slice of pie guilt free.
• 17:44
  Audio Only - All Participants: And I think this is very, uh, something as basic as it may be.
• 17:49
  Audio Only - All Participants: Sometimes we forget and need to hear this.
• 17:53
  Audio Only - All Participants: Right, I agree.
• 17:54
  Audio Only - All Participants: And um, this leads me right into the next thing, like in the workplace.
• 18:02
  Audio Only - All Participants: Um, not just food and nutrition, but let's talk about movement and exercise because we're seeing a new type of, I want to call it a pandemic, is the, that sitting, is the new smoking, um, how can we get more movement in.
• 18:20
  Audio Only - All Participants: at the office, in the workplace.
• 18:23
  Audio Only - All Participants: What do you recommend?
• 18:25
  Audio Only - All Participants: Yes, I think HR can play a significant positive role in this one, Kathie, by access to gym or having a space within the office that is designated for people to go in and do exercises or bring in in person or online trainer.
• 18:45
  Audio Only - All Participants: To help them move and stretch, whether it's in the form of fitness, it could be in the form of meditation, it could be in the form of workshops.
• 18:55
  Audio Only - All Participants: Um, these are the things that HR can help.
• 18:58
  Audio Only - All Participants: Also, selecting food.
• 18:59
  Audio Only - All Participants: If they're going to have a meeting, maybe instead of ordering pizza, maybe they can, uh, order a healthier sandwich option.
• 19:07
  Audio Only - All Participants: They're out there.
• 19:08
  Audio Only - All Participants: Or, Order the pizza, but also order a salad.
• 19:12
  Audio Only - All Participants: You know, these are the things in the workplace.
• 19:15
  Audio Only - All Participants: HR can have a positive impact on it.
• 19:19
  Audio Only - All Participants: Also, on a personal level, if your company is not in a position to provide these services, you can, um, try to get up by the hour, set an alarm, move, go grab a glass of water, and then stretch your body a little bit, instead of maybe asking a question to your, uh, colleague.
• 19:38
  Audio Only - All Participants: Get out of your chair and go talk.
• 19:41
  Audio Only - All Participants: Have that human connection.
• 19:42
  Audio Only - All Participants: Walk while you're standing.
• 19:44
  Audio Only - All Participants: Maybe stretch a little bit.
• 19:46
  Audio Only - All Participants: Or like I am right now, right?
• 19:48
  Audio Only - All Participants: Imagine me in front of a computer.
• 19:50
  Audio Only - All Participants: I could just have these little movements.
• 19:52
  Audio Only - All Participants: I can add some stretch here and there.
• 19:56
  Audio Only - All Participants: Little bit of these things can go a long way because I agree.
• 20:00
  Audio Only - All Participants: Sitting is a new smoking.
• 20:03
  Audio Only - All Participants: It compromises body's entire center of gravity and it has a huge impact.
• 20:10
  Audio Only - All Participants: It's not just the aesthetics we're talking about, but body's capacity to function the way it should be.
• 20:18
  Audio Only - All Participants: Right.
• 20:19
  Audio Only - All Participants: I agree.
• 20:19
  Audio Only - All Participants: And I like that how, how you recommended doing sitting stretches and moving your body in different ways, because if we're sitting all day, this is going to start happening with our posture and everything.
• 20:33
  Audio Only - All Participants: Another thing she said that I really want to hone in on is walking meetings and the connection that happens there.
• 20:42
  Audio Only - All Participants: So if we're going to have meetings where we're walking, it's, it's going to open up.
• 20:47
  Audio Only - All Participants: new types of communication, as well as your neural pathways will change and things will happen differently where the meeting will be a lot more effective because you're getting that exercise at the same time and you're getting the social connection too.
• 21:06
  Audio Only - All Participants: So I love how she mentioned that and also just making sure you're getting the movement in there.
• 21:14
  Audio Only - All Participants: So HR directors can have something where they recommend this, or they have a room where they recommend it, or they even have a personal trainer that does the workouts online.
• 21:26
  Audio Only - All Participants: And you could easily just go into the room where you have this set up and go through the movements.
• 21:33
  Audio Only - All Participants: And another thing is the stretches.
• 21:36
  Audio Only - All Participants: You can also have these stretch movements.
• 21:39
  Audio Only - All Participants: as well inside this little movement, because if we don't stretch and move, we tighten up and that just, that just does not help at all.
• 21:50
  Audio Only - All Participants: All right.
• 21:50
  Audio Only - All Participants: So in closing, what would you recommend?
• 21:55
  Audio Only - All Participants: Number one, first thing for managing your time with your fitness and getting your fitness in, like, Give us a simple tip that we can take away right now.
• 22:10
  Audio Only - All Participants: And again, remember this is not just during the holidays.
• 22:14
  Audio Only - All Participants: This is one of our most frequently asked questions is, how do I squeeze in exercise in a busy schedule?
• 22:22
  Audio Only - All Participants: Oh, it's a hard one to say because everyone has different approaches.
• 22:27
  Audio Only - All Participants: What works for me personally, I'll share, is that if I don't Start the day with the workout.
• 22:35
  Audio Only - All Participants: It's just most likely not going to happen.
• 22:37
  Audio Only - All Participants: And if it doesn't get happened into the day, I'm looking, going through the day.
• 22:42
  Audio Only - All Participants: Time is clicking and ticking and I don't have time and I'm having less energy, more things to do.
• 22:48
  Audio Only - All Participants: I'm beginning to stress out.
• 22:50
  Audio Only - All Participants: So in order to avoid not only I have an exercise, but also adding stress of not having a time to exercise.
• 22:59
  Audio Only - All Participants: So I go ahead and set the alarm.
• 23:01
  Audio Only - All Participants: I get up.
• 23:02
  Audio Only - All Participants: And I'm like, I have to do this.
• 23:04
  Audio Only - All Participants: And at the beginning, um, this could be challenging, right?
• 23:08
  Audio Only - All Participants: In winter time, you could feel like it's dark, it's cold.
• 23:11
  Audio Only - All Participants: I just want to be under my bed.
• 23:13
  Audio Only - All Participants: It's just like, but take that, push yourself or have someone push you.
• 23:19
  Audio Only - All Participants: Make that first move as hard as it can.
• 23:22
  Audio Only - All Participants: But trust me, once you start doing it, you're going to be like, after that, Even if it's 20 minutes, you're going to be like so happy, so proud of yourself that you did that.
• 23:34
  Audio Only - All Participants: Because what workout actually represents, it's more than just moving.
• 23:39
  Audio Only - All Participants: It's achieving something that you put set forth.
• 23:42
  Audio Only - All Participants: You plan to do that and you have done that.
• 23:46
  Audio Only - All Participants: This is Also your time and it also, uh, empowers you, uh, as a person, as an individual.
• 23:55
  Audio Only - All Participants: And afterwards you have more energy.
• 23:58
  Audio Only - All Participants: I feel more positive that I can give that, uh, transfer that energy to my clients and everyone else, uh, from my neighbor to everyone I see.
• 24:08
  Audio Only - All Participants: They get the best version of me.
• 24:10
  Audio Only - All Participants: So try to do it.
• 24:11
  Audio Only - All Participants: Take that leap of faith.
• 24:13
  Audio Only - All Participants: Push yourself and do that and then you're going to be going back to it again and again and when you do that just turn around and be like you did great.
• 24:23
  Audio Only - All Participants: I love it.
• 24:26
  Audio Only - All Participants: I love it.
• 24:27
  Audio Only - All Participants: So yeah, I agree with her a hundred percent but if it's the holiday season and it's kind of stressful and a busy, busy time it at the very least get in some type of movement if it's just 15 minutes and And just get in a walk or a yoga exercise or some breath work, bottom line, what happens when you exercise, like Hande told us, that you're, you're kicking in the good feeling hormones in your brain and the neurochemicals in your brain, and you're balancing out the stressful ones.
• 25:06
  Audio Only - All Participants: So we want to be able to do that and exercise is the solution.
• 25:12
  Audio Only - All Participants: And if you have to just push yourself to get up.
• 25:16
  Audio Only - All Participants: little bit earlier, go do that exercise.
• 25:18
  Audio Only - All Participants: You'll be so glad you did.
• 25:20
  Audio Only - All Participants: And it, it'll, it'll shift everything.
• 25:24
  Audio Only - All Participants: And that's what I like about that.
• 25:27
  Audio Only - All Participants: So I also want to mention how Hande and I met.
• 25:33
  Audio Only - All Participants: She had wrote an article about sitting in the workplace, and she does corporate wellness for companies.
• 25:41
  Audio Only - All Participants: I And it caught my eye.
• 25:43
  Audio Only - All Participants: And it, it, she, it was on LinkedIn, I think.
• 25:47
  Audio Only - All Participants: And I just connected with her right away.
• 25:50
  Audio Only - All Participants: And we're like besties now.
• 25:52
  Audio Only - All Participants: And she's on the other side of the world.
• 25:54
  Audio Only - All Participants: I'm in Texas, and she's in, what, what, Barcelona?
• 25:58
  Audio Only - All Participants: Am I right?
• 25:59
  Audio Only - All Participants: That's correct.
• 26:00
  Audio Only - All Participants: How we connected was so awesome.
• 26:03
  Audio Only - All Participants: And I am going to have Hande back.
• 26:06
  Audio Only - All Participants: on a future episodes to talk about more corporate wellness and physical health in the workplace.
• 26:13
  Audio Only - All Participants: But I also love how she touched on the mental health too, because that's, that's something near and dear to my heart in the mental health in the workplace and how it all comes together and employee engagement.
• 26:27
  Audio Only - All Participants: Everything just makes a big shift when you have a corporate wellness program in your company.
• 26:35
  Audio Only - All Participants: And so, Hande is also one of my experts inside my course that will help us learn how we could have the exercise in the workplace and do other things.
• 26:46
  Audio Only - All Participants: But today's episode was about holiday and stress.
• 26:50
  Audio Only - All Participants: And so I think in the future our episode we'll be talking about is sitting in the workplace and how we can stop doing that as well and start incorporating more movement and even probably have Hande give us some exercise tips.
• 27:06
  Audio Only - All Participants: So you can look forward to that in the future.
• 27:10
  Audio Only - All Participants: with us.
• 27:11
  Audio Only - All Participants: Thank you so much for joining me today, Hande, and I know everybody's gonna just love this episode and how their holiday stress may be diminished and what, what an awesome thing.
• 27:24
  Audio Only - All Participants: All right.
• 27:25
  Audio Only - All Participants: And again, I will have links to Hande in the show notes and description below, where you can learn more about working with her, as well as her online content.
• 27:36
  Audio Only - All Participants: So, thank you very much for being here today, and you have anything else you want to say?
• 27:44
  Audio Only - All Participants: Well, I want to say thank you, Kathie uh, for, uh, reaching out to my posting, and I feel like this is going to be, which already has been so far, beginning of a great, uh, Friendship that we can hopefully touch, uh, improving people's lives together.
• 28:03
  Audio Only - All Participants: And with that, that, that's awesome.
• 28:07
  Audio Only - All Participants: All right.
• 28:07
  Audio Only - All Participants: So thanks for watching today.
• 28:09
  Audio Only - All Participants: And I trust that you found it helpful.
• 28:12
  Audio Only - All Participants: If you know somebody who can benefit from this, please share with them.
• 28:16
  Audio Only - All Participants: And until next time, I'll see you next time.
• 28:18
  Audio Only - All Participants: Peace out and Namaste.