Category: Health, Fitness and Life

Health, Fitness and Life Advice

Health, Business, and Daily life tips; we all go through ups/downs but it’s how we handle them and prepare for all the “good/bad” that comes with it.

Thrive 4 Wellness helps clients by providing them with health, fitness tips and products to help you Get Your Health on Track!

Starting and Managing Your Business with Chronic Pain Illness

Starting and Managing Your Business with Chronic Pain Illness

 

Starting and Running a Business While Managing a Chronic Disease or Illnesses

 

Those of us who are dealing with chronic pain, disease, or illness know that it’s not fun, easy, and can become very overwhelming, and can create more stress.

 

I was taught at an early age to ‘live with it, deal with it, you’ll be ok’ having aches, pains, etc…Had I know then what I know now I would have done things very differently!

 

1. I would have eaten better.
2. Would have gotten my rest.
3. Decreased my alcohol intake.
4. Would have exercised more/partied less.
5. I would have made better choices when I was younger.

 

You see living with a chronic disease or illness hasn’t been easy, it’s been a very painful road and at times I’m so sick of being in pain that I want to hurt myself even more…

1. Go on a hunger strike.
2. I get depressed.
3. Stop eating well.
4. Start overworking.
5. I stop my self-care.

 

I’ve always suffered from medical issues caused by anemia, stress, depression, anxiety, and pain (First auto accident at the age of 15).

 

So when you add the Real Life Stresses; family, kids, business, life, daily ups/downs it can trigger your pains even more! I wrote an article in 2017 Depression is a Killer finally the fact that I had some internal issues that were triggering some of these aches and pains and that I needed to get some help.

 

I also learned that there are many things we can do to help us get through life and help us with both our life and business ( Your Health is Your Business As a matter of fact, I learned that dealing with constant health concerns can actually prepare you for the ups and downs of business and life. 

 

I read this amazing article where Business.com spoke with a few entrepreneurs who actually live with similar challenges and they shared some tips on how to manage their business and life check out the article, you will love it!

 

As for me, I learned to…Listen to my body, but I’m not going to lie after years of abuse, it’s still very difficult to stay on track, but I try every day! I also shared some tips in my previous article Physical and Emotional Health

 

Listen to your body

 

Those of us who have been running a business know that it’s mentally and physically exhausting, and the risk of overworking yourself will happen daily. Therefore learning to listen to your body and learning how to manage your chronic conditions, and paying attention to your symptoms becomes a vital part of being able to continue working.

 

“If you neglect your health in the long term for a short-term business need, you may find that you’ve created bigger long-term problems for yourself,” warns Kyle Brost. 

 

I’ve been suffering from autoimmune disorders for 30 years, but I didn’t know until I was just recently diagnosed and my doctors reviewed all my medical history with me…Yeah, go figure! For the past 5 years, I’ve been learning new ways to stay healthy, I try to pay close and careful attention to what both my business and my body needs on a daily basis and I try to adjust my workload when possible, rather than pushing myself, but I’m not always successful and therefore know that I’m going to get sick! I try really hard to be in tune with how I’m feeling, my workload, daily life ups/downs, and notice when things may be headed downhill. Both my family and I know that when this happens, I need to start taking the necessary steps to prevent it from getting worse, unfortunately, that’s never the case, I push myself till the end – NO BUENO!

 

Managing stress levels

 

We all know that having high levels of stress can often make chronic health and pain problems worse. But controlling the stress “is easier said than done, right?”

 

Therefore paying attention to your stress, both with business and life, is a must if you want to continue to stay active and productive in both business and life. After all those of us with kiddos, we know that being healthy and active is a must in order to care for our kiddos, right!

 

So starting in 2015 after lots and lots of research I learned that I had to start listening and understanding my triggers because these triggers will also cause flare-ups. My flare-ups are caused by; the food I eat to the stress I have, from being overweight, to not eating or resting well, and of course, overworking has been my main triggers!

 

So keeping your stress to a minimal level is a must!

1. Staying away from the “toxic people”, even if it’s family
2. Delegating your work both home and business
3. Creating a routine/plan
4. Controlling your workload/flow both home/business is a must
5. Understanding and being ok with the fact that NOT ALL days will be easy

 

Manage Your Time

 

One of the many illnesses that I’ve been diagnosed with is; Fibromyalgia, RA, Lupus, Chronic Pain just to name a few, so understanding that having these medical conditions will cause sudden flare-ups and therefore trying to “be superwoman” and not taking breaks will cause pain and will put me out of work, but more importantly it’s not fair for my family to keep going through my aches/pains because I refuse to LISTEN TO MY BODY! Therefore listen and take some of these basic and simple steps:

1. Take a breather
2.  Go for a walk
3. Listen to some music
4. Quick exercise; yoga, meditation, stretching
5. Create a system for both life and business and DO IT!

 

At the end of the day how precious is our time and health? It’s a valuable resource and therefore should be treated as such. We also have a tendency to test our limits and push ourselves and maybe that was ok when we were young, but in the end, as we get older we start paying the price…So if you’re young and healthy take care of yourself, if you’re like me older and in pain then start listening to your body and create a plan, and change your way of life, but more importantly SEEK HELP, you are NOT ALONE on this journey!

 

Follow me for more tips, resources, and information Check out My Latest Post via my Instagram Page

 

If you prefer Audio, make sure to subscribe to my podcast and tune in for more amazing episodes to help you, and your business TUNE IN EVERY FRIDAY!

Simple Ways to Avoid Burnout and Boost Happiness

Hard work is fulfilling, exciting, life-affirming, and hard. Sometimes, unfortunately, that last one starts to overtake all the others. When the difficulty of each day begins to overshadow your pride and satisfaction, you’re starting to experience burnout.

Burnout is a risky thing to ignore because it rarely goes away on its own. Left unaddressed, burnout can cause you to feel anxious and depressed, or lead to unhealthy life habits like excess drinking or overeating. At the end of the day, you need to feel good about how you’ve spent your time. If you’re not, here are a few ways you can take control of your situation and leave burnout behind.

Get Your Diet on Track

Stress can lead to poor eating, and poor eating can lead back into stress – meaning if you eat snacks and junk food to handle your burnout, you’re probably just making it worse. Instead, focus on getting a balanced diet that features plenty of fruits, vegetables, proteins, and healthy fats.

Eating right to prevent burnout goes beyond simply keeping your weight in check or boosting your nutrient intake. More and more research shows that your gut microbiome makes a huge impact on your overall wellness, including your mental health. You can support a healthy gut biome by eating an overall healthy diet, particularly one that includes probiotics. You can get this through yogurts, fermented foods, or a daily supplement – regardless of the source, getting good bacteria into your gut should make a big difference.

Work Out Regularly

Much like a good diet, we all know we should be getting regular exercise, but actually doing it is a whole other matter. It can be hard to imagine fitting a good workout into your day if you’re already busy. However, try to find time to get at least 30 minutes of moderate exercise three to five times a week. Not only will this keep your body in good shape, but it will also release excess adrenaline which may be contributing to stress.

There are several ways you can fit exercise into a busy schedule. For example, consider going on a brisk walk during your lunch hour or spending part of your day doing toe steps at a standing desk. You can also wake up a little bit earlier to make some time for a quick, energy-boosting workout in the morning. Live close to work? Consider walking or riding a bike during nice weather instead of driving.

Working out regularly will do you a world of good, but you can also speed up your metabolism (and gain more benefits) by taking a metabolism booster. Before taking one of these supplements, carefully review the ingredients, learn about any side effects, and get the approval of your doctor.

Meditate Daily

 

One of the simplest things you can do for your own mental wellness is to add mindfulness meditation into your daily routine. Studies have found that practicing mindfulness decreases anxiety and boosts overall health significantly. By training your brain to stay in the present moment, you’re less likely to spend your time away from work focused on what’s happening at the office. Mindfulness allows you to be truly off the clock and enjoy your downtime.

If you’re new to meditation, consider downloading a mindfulness app for beginners. These have plenty of guided meditations that will help you learn how to focus on the present. Don’t be intimidated if it takes a little while to get the hang of it – after all, you’re building an entirely new habit, and your brain isn’t going to be used to it right away. Simply allow yourself to refocus on the meditation and your breathing, and know that it will get easier with time.

Burnout can lead to major life dissatisfaction, and that’s why it’s so important to recognize and address it, even before it sets in. Build these habits into your regular routine, and you’re a lot less likely to feel overwhelmed by work and other responsibilities. Instead, you’ll be able to handle your workload with ease.

Photo Credit: Pexels

Don’t forget to check out this Post >> Self-Care Goals

If you’re seeking tips and want to learn more about How to Start Your Business, or what it takes check out this Video >> Life of an Entrepreneur

How to Keep Up Your New Year Self-Care Goals

Self-care Goals for you and your business

There’s something invigorating about waking up to a new year after December 31 comes to a close. We tend to believe we can accomplish anything we want despite having not achieved these goals in the year before. While it is tempting to set lofty goals each new year, changing not necessarily the goals, but how we approach them, is the key to success. With a few tips and some advice, keep up with your new year’s self-care goals. You might even be surprised at how easy accomplishing those goals will be by the end of the new year.

 

Start Small

Setting out with lofty goals can be setting yourself up for failure from the start. When challenges and intentions reach a point of seeming unattainable, that’s when most people begin to fall short of their goals. Therefore, start with small changes to your routine to accommodate a single new goal that motivates you or build to meet your long-term goal.

 

For example, if your self-care goal is to spend more time for yourself in the morning, do not start by setting an alarm for an hour and a half earlier than you already wake. Begin by waking up just 15 minutes earlier, and then work your way up gradually.

 

Similarly, if you wish to spend more time meditating with the goal of reaching an hour-long meditation, do not simply set out at an hour. Build up slowly in small increments; this way, it seems manageable and you grow accustomed to the incremental changes. If you need help getting a handle on meditation — or any new task, really — look for an app that can lend a hand. Headspace, for example, is a great place to start. And if you discover that it works for you, there’s a $12.99 subscription service that can help you expand your skillset.

Make More Time If you do not get enough sleep and cannot afford to wake up a little earlier to fit everything into the day, consider outsourcing some of the chores and tasks you do. Hiring someone to take some chores off of your shoulders is an easy way to make more time in your schedule for wellness and self-care. Whether it is a meal-prep kit or hiring a weekly — or even monthly — housekeeper to clean up, there are quite a few options you can explore.

 

It is, however, important to consider the expense. For example, the cost to clean the interior of a home in Sacramento is typically between $119 to $241, with the average cost landing at around $177. Make sure you set aside or have enough money saved up to afford such an expense. Inducing more stress is not the goal, so remember to plan ahead.

Be Kind to Yourself Remember to be kind to yourself when setting and keeping up with your self-care goals and intentions. Set one goal and be realistic. Consider how much time you have to give this goal and the attainable, actionable steps you can take to make it happen. Come up with a plan and even write it down or outline it if that helps you stick to it.

 

No matter the goal or journey, there are bound to be missteps along the way, so do not worry or beat yourself up if you have an off day. Do not let a single fall keep you from finishing your goal either. Pick up where you left off the next day and stick with it. Reward yourself too, which will help you maintain momentum toward the end goal in the long-run of the year. Even actions such as enjoying a bath or indulging in a face mask and time to read a good book can be affirmative actions after taking visible strides forward with your new year goal.

 

In all, set realistic goals and expectations that motivate you to make small changes. Work toward accomplishing these ideals with changes you can live with each day. Build up over time, and consider off-loading some of your work or chores to make more time for yourself. Through successes and failures, remember to respect your efforts and be kind to yourself.

COVID-19: Business Survival Tips

COVID-19: Business Survival Tips

Business Tips that every Entrepreneur needs to do

Some of the top CDC-Recommended Tips that small business owners can take to mitigate risk, protect employees and support customers during the COVID-19 pandemic

As of February, we all started to see major changes in the economy, virus, etc and now we know that COVID-19 pandemic is spreading at a much faster pace – faster than we have ever seen with past viruses.

 

And as the situation evolves, many families including small business owners, entrepreneurs, freelancers are unsure of what steps to take to mitigate risk, protect their business; employees, but also support customers.

 

Here’s a
FREE Tool Kit.

 

Here are additional tips that I would also like to share with you during this COVID-19 crisis:

  1. If you are NOT working at home make sure to establish a Remote Work Option
  2. Reduce all meetings and/or travels
  3. Establish some work flexibility in order to protect your employees/workers/freelancers, etc.
  4. Communicate effectively and transparently with your customers and make sure they also understand your new policies (if any) during these difficult times.
  5. Stay safe, clean and healthy
    1. No handshaking
    2. Wash your hands
    3. Do not touch the face
    4. Disinfect areas

During these difficult times, we tend to watch the news, listen to the radio, social media and 8 out of 10 times we are receiving conflicting and misinformation.

 

I highly recommend that you stick to one channel to AVOID CONFUSION:

  1. Follow your City, County, and State news for accurate and up to date information
  2. Also, make sure to sign up or follow updates with the SBA or US Chamber of Commerce to get information about potential help during these difficult times.
  3. Also, try to consider obtaining “interruption insurance” because that may be an option for you in case of significant business losses.  Ask your insurance broker.
  4. Re-evaluate your financial situation;
    1. Decrease your unnecessary costs
    2. Create a new financial plan
    3. Start saving if at all possible
    4. Search for small business loans, disaster assistance loans, forbearance payments, hold or freeze your credit card payments.  

This is the time to be proactive and search for help, but also try to minimize all your costs, plan for the future, and more importantly prepare for the worst.

CLICK TO WATCH THE FULL VIDEO

COVID-19: Safety and Readiness Tips

COVID-19: Safety and Readiness Tips

Business, Home, Life Disruption tips

Faviola ‘the CEO Hustler’ Valencia, helping you Boss Up and Rise during and after Covid19

In late 2019 many were speculating about a possible economic crisis unbeknownst to many – this coronavirus outbreak would be the cause of a huge global financial crisis and possible recession.

 

In December I started to see a lot more articles, and was hearing more entrepreneurs talking about a “potential crisis”.  However, many were speculating that it could be due to ongoing changes with the new AB5 Calfornia Law, as well as other things.

DOWNLOAD >> CORONAVIRUS- BE PREPARED ROADMAP

Now, if you went through the last “economic crash” then you know that this type of information is NOT taken lightly. 

 

You know you will start to prepare just in case there’s a potential impact and a possible scenario.

 

So in December of 2019, I started to share insight information “411” with many of you online to help you prepare – because that’s what I do…I help others!

 

However, many of you said that I was: “taking this out of proportion, fear-mongering, and saying it was a Hoax”…

 

Unfortunately, here we are in 2020 on “locked down, stock market down, a possible recession, people sick, dying, etc”.

Therefore I always say “It’s better to prepare for the worst and pray for the best”, Faviola the CEO Hustler

I hope that now you realize that this was not a LIE!

 

So it’s NEVER too late to prepare!

 

I want to make sure that moving forward you’re prepared and properly positioned for any impact this virus might have on yourself and your business.

 

This includes taking care of you, your family, your business, and prepare for impacts to your business. 

Here’s a copy of my CORONAVIRUS- BE PREPARED ROADMAP to help you prepare with some essential tips for you, your family and business.

DOWNLOAD >> CORONAVIRUS- BE PREPARED ROADMAP

It’s time to “Hunker Down” and be vigilant, prepared, and stay healthy and safe!

Sharing 5 major and essential TIPS to HELP the spread of the VIRUS 

 

  1. Wash your hands ALL THE TIME
  2. Don’t sneeze or spread your germs!
  3. Hunker down, don’t leave your house unless IT’S VERY NECESSARY
  4. Clean frequently; disinfect
  5. Avoid touching eyes, face and keep your distance

As an Entrepreneur, we know this is NOT ONLY going to impact us, our family, friends, but also the globe!

 

Yes, this is a global epidemic and we must take it very seriously if we ever want to get back to our normal life!

 

This is a good time to spend doing some of these 5 TIPS…

  1. Self-training
    1. Watch FREE training entrepreneur videos
    2. Listen to a FREE entrepreneur training podcast
    3. Read blogs and get trained
  2. Self-evaluate your skills and see if you can put them to work
    1. Example: I’m bilingual and I’ve been using my language skills to provide onsite interpreting, document translations, and over the phone interpretations.
    2. I’m also a bilingual skilled entrepreneur providing bilingual virtual administrative online services
  3. Time to work on those OVERDUE projects
    1. YouTube channel
    2. Podcast
    3. Blog
    4. Website
    5. Planning and Development, etc
  4. I also DON’T RECOMMEND that you do ANY SPENDING at this time unless it’s absolutely necessary.
  5. Furthermore, STAY POSITIVE, MOTIVATED AND DON’T LOSE HOPE – we will get through this together

Lastly, I want to remind EVERYONE to PLEASE do your due diligence and don’t let yourself get “sucked in” by all the online social media posts.

 

Get informed by going to each government agency’s website:  If you live in the County or City please check their websites and get informed. 

 

Also, if your State has a text message system sign up so you can get the latest alerts on changes within your State.

 

I welcome all comments and additional information that will help our viewers.

Self Care Goals

SelfCare Goals

How to Keep Up Your New Self-Care Goals

Faviola the CEO Hustler

By FAVIOLA VALENCIA C/O SHEILA OLSON

How to Keep Up Your New Year Self-Care Goals

There’s something invigorating about waking up to a new year after December 31 comes to a close.

We tend to believe we can accomplish anything we want despite having not achieved these goals in the year before.

 

While it is tempting to set lofty goals each new year, changing not necessarily the goals, but how we approach them, is the key to success.

 

With a few tips and some advice, keep up with your new year’s self-care goals.

 

You might even be surprised at how easy accomplishing those goals will be by the end of the new year.

“Selfcare is so important for both your health, family and business – Faviola the CEO Hustler”

Start Small

 

Setting out with lofty goals can be setting yourself up for failure from the start.

 

When challenges and intentions reach a point of seeming unattainable, that’s when most people begin to fall short of their goals.

 

Therefore, start with small changes to your routine to accommodate a single new goal that motivates you or build to meet your long-term goal.

 

For example, if your self-care goal is to spend more time for yourself in the morning, do not start by setting an alarm for an hour and a half earlier than you already wake.

 

(Begin by waking up just 15 minutes earlier, and then work your way up gradually.)

 

Similarly, if you wish to spend more time meditating with the goal of reaching an hour-long meditation, do not simply set out at an hour.

 

Build up slowly in small increments; this way, it seems manageable and you grow accustomed to the incremental changes.

 

If you need help getting a handle on meditation — or any new task, really — look for an app that can lend a hand.

 

Headspace, for example, is a great place to start.

And if you discover that it works for you, there’s a $12.99 subscription service that can help you expand your skillset.

Thankful for me
Thrive 4 wellness

Make More Time

If you do not get enough sleep and cannot afford to wake up a little earlier to fit everything into the day, consider outsourcing some of the chores and tasks you do.

Hiring someone to take some chores off of your shoulders is an easy way to make more time in your schedule for wellness and self-care.

Whether it is a meal-prep kit or hiring a weekly — or even monthly — housekeeper to clean up, there are quite a few options you can explore.

It is, however, important to consider the expense.

For example, the cost to clean the interior of a home in Sacramento is typically between $119 to $241, with the average cost landing at around $177.

Make sure you set aside or have enough money saved up to afford such an expense.

Inducing more stress is not the goal, so remember to plan ahead.

Be Kind to Yourself

 

Remember to be kind to yourself when setting and keeping up with your self-care goals and intentions.

 

Set one goal and be realistic.

 

Consider how much time you have to give this goal and the attainable, actionable steps you can take to make it happen.

 

Come up with a plan and even write it down or outline it if that helps you stick to it.

 

No matter the goal or journey, there are bound to be missteps along the way, so do not worry or beat yourself up if you have an off day.

 

Do not let a single fall keep you from finishing your goal either. Pick up where you left off the next day and stick with it.

 

Reward yourself too, which will help you maintain momentum toward the end goal in the long-run of the year.

 

Even actions such as enjoying a bath or indulging in a face mask and time to read a good book can be affirmative actions after taking visible strides forward with your new year goal.

 

In all, set realistic goals and expectations that motivate you to make small changes.

 

Work toward accomplishing these ideals with changes you can live with each day.

 

Build up over time, and consider off-loading some of your work or chores to make more time for yourself.

 

Through successes and failures, remember to respect your efforts and be kind to yourself.

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