The world is stressful. Suddenly, we find ourselves uncertain when we will see our family overseas again, uncertain if we will be employed next week or if it will feel safe to buy groceries. We are all living with more uncertainty than ever before. So caring for our mental health during covid-19 should be a top priorityContinue reading →
Health & Wellness
Between the internal mind-chatter of thoughts, worries, judgements, mental-to-do lists, criticism and our almost constant intake of information, we are causing our brains a lot of stress. One of the best ways to give your brain a break is to learn how to meditate. It trains you to minimise your thinking, stop scrolling and breathe deeply.Continue reading →
In today’s society where over a third of Australian girls are dissatisfied with their bodies at the age of four, it’s important that we start building resilience and investing in empowering our girls to be body confident, which is why we feel it’s important to discuss how body confidence in young girls starts at home.Continue reading →
What success traits do Sheryl Sandberg and Arianna Huffington have in common? These leaders know their priorities and don’t sacrifice proper sleep for productivity. Here are the six simple sleep habits and facts of successful leaders which you can easily implement in your daily life. As a bonus, positive sleep hygiene has benefits for your mental health as well!Continue reading →
Many people assume a healthy lifestyle means a big hole in the budget. Myths include: staying fit requires expensive gym memberships and eating well equals eating into your grocery bill. Wrong. If you want to take ownership of your health, you can easily do so without a huge expense. Here are my tips for living a budget conscious healthy life.
Make your beauty products
Costly beauty products are an unnecessary expense as you can make your own using ingredients from your pantry. Face masks can be made using honey, turmeric and lemon juice. Soaps can easily be made with shea butter and green tea, and mixing sugar and essential oils makes a body scrub.
Use a meal plan to manage a healthy lifestyle on a budget
It’s important to be prepared for your meals. Doing so ensures you don’t buckle and buy unhealthy and expensive take outs, splash out on unnecessary groceries or meander away from your healthy eating plan.
- Breakfasts: Every Sunday I prepare five make-ahead breakfasts, such as frittatas or bircher muesli, which I store in the fridge ready to go.
- Lunch/Dinner: One Sunday a month I batch bake four lunches such as a vegetarian Shephard’s pie with cauliflower mash, salmon coconut fish cakes or a veggie bake, and store them in the freezer. These can be served at a later date with a leafy green salad for a nutritious, satisfying meal.
- Snacks: A variation of humus such as turmeric and cauliflower, beetroot or carrot.
- Drinks: Matcha green tea smoothie, watercress soup or a green tea and fresh ginger quencher to sip on throughout the day. This keeps me hydrated, my immune system in check and my metabolism high.
Make the most of your ingredients
To save money, time and avoid waste, I encourage people to consider how they can maximise a single ingredient. Roast a chicken for one meal, save the leftovers and boil the carcass for a delicious homemade nourishing stock, both of which you can freeze. In the following days, use the leftovers to make a mushroom and chicken risotto, soup and chicken salad.
Plan a healthy lifestyle on a budget by scheduling your week
Use your Leaders in Heels Planners to schedule your time so that you stay on track and avoid overspending. I usually write out the plan from 6am-7pm daily, and it will look something like this:
6 am – 30 minute at home yoga or pilates.
6.30am – Hot shower using one of my homemade body scrubs.
7 am – Enjoy a make-ahead breakfast and then make a tea to sip on during the day.
8 am – Start work.
10 am – Hummus snack.
Noon – Lunchtime!
2 pm – A soup or smoothie to ensure my body is getting extra greens, is nourished and energised.
5 pm – Finish work and then go for a brisk 30-minute walk or swim – anything to get some cardio and refresh the body/soul.
6 pm – Enjoy dinner with a big green leafy salad.
7 pm – Relax with a homemade face mask. I switch off all devices at this time as well.
Exercise at home
30-60 minutes of daily exercise at home is a key component of having a healthy lifestyle on a budget. We must use our muscles consistently to ensure our bodies remain flexible as we age. Personally, yoga, pilates or a brisk walk or swim helps me release the busy day.
About the Faye James
Faye is a 43-year-old mother of two who believes in living a healthy structured lifestyle to enhance confidence and energy. Adding to her achievements, Faye has recently published a book, The Life Long Plan, which shares more of her advice and tips.
In PR, just like TV news, no two days are the same. That is what makes it easy to find excuses to justify fast food and not making time for your health and wellbeing, but it is not sustainable. For more than 25 years I worked in newsrooms where the priority was the story of the day and meeting deadlines. Now, as Managing Director of a PR and digital agency, the pressures are similar, but there is one significant difference – I am the boss.
The old saying is “happy wife, happy life” and a company’s success is certainly dependent on a happy team. In the past 18 months, we’ve expanded offices and doubled staff numbers nearly every three months, and are still growing. Personally, I still find it hard to find time for me. However, there are steps we’ve taken in the office to help improve everyone’s wellbeing, including mine.
Here are some of those tips:
Learn to delegate
If you have a trustworthy, dependable and experienced team, you will feel more comfortable delegating roles. Although it might be a lengthy process, taking the time to hire reliable people is beneficial in the long run. You will feel comfortable and confident in delegating tasks.
Another approach is to utilise everyone’s strengths. If one team member excels at design, have them create visual content for your business. If another excels at writing, have them write content for your website or your clients.
Set boundaries between work and home
As a mum of two, keeping work and family time separate is always a challenge. While responding to emails or making phone calls might not seem like you are bringing work home, it can have more of an impact than you might think. It is particularly important to set boundaries between work and home if your business has multiple locations and you are required to travel.
For example, I am often leaving Brisbane for client meetings and media training, sometimes at the last minute. Over time, I realised how necessary it is to set boundaries to make time for work and my family.
Encourage health and wellbeing in the workplace
As all business owners know, it is important to lead by example. While this is typically with work ethic, it is just as important to actively encourage health and wellbeing. For example, many of us have diffusers on our desks with natural oils.
To counter that feeling of being stuck in front of a computer for too long we are embracing walking meetings. Sometimes it’s as simple as the morning WIP doubling as a coffee run. During this time, our Communications Director and Corporate Services Manager will brief me on the day ahead. It’s amazing how motivated you feel after some fresh air and sunshine, and the coffee doesn’t hurt either!
Be stricter about breaks during the day
I do encourage our team to eat lunch away from their computers. The temptation, especially in a communication and digital agency, is to stay tapping away at your keyboard but it’s important to give your eyes and your brain a break.
Our Administration Assistant selects fitness classes close to the office for the team to attend at lunch. It not only encourages everyone to take some time out during the day but helps build a strong team culture with a positive attitude towards health and wellbeing.
Don’t be afraid to ask for help
As a business owner, admitting you don’t know something can be difficult – particularly as you are leading a team. It is often expected you should know almost everything in the industry before launching a business, which isn’t the case.
Industries, whether it be Public Relations, Health, Tourism, Mining or Finance are constantly changing, and it is almost impossible to be across all of these changes. It is important to remember it is okay to ask for help or find a mentor. Listening to their advice will broaden your knowledge and it is a huge stress relief to get those questions answered!
About Leisa Goddard
Leisa Goddard is the Managing Director of Digital and PR Agency Adoni Media. Leisa has more than 25 years of experience working and presenting news and current affairs for Australia’s three commercial television networks including time as a foreign correspondent and war correspondent. Her award-winning agency has offices in Sydney and Brisbane.