Thoughts and such like.....
The four pillars behind the Third Act program are Mental, Physical, Spiritual and financial health. In my last blog I spoke of ensuring that we remain healthy in mind, and in this one I'm going to focus on the second pillar - body or our physical health.
'Those who do not find time for exercise will have to find time for illness' Edward Smith-Stanley
Now there are millions of books out there that talk about diet and physical fitness, you may consider yourself fit, you meet the 10,000 steps a day recommendation, you eat healthily, you only drink the occasional glass of wine or beer, and you drink your eight glasses of water per day. However physical health is not just about keeping fit, it's also, and you have probably heard this before, about what we put into our bodies. As Rick Steiner, PhD, in his book Retirement, Different by Design states 'In the end, life at any age is what we choose to make of it..... We can pursue lifestyles that promote physical and mental health, or we can choose to live in ways that seemingly go against our own best interests'. (www.chapters.indigo.ca/en-ca/books/retirement-different-by-design-six/9781578265565-item.html?ikwid=retirement%2c+different+by+design&ikwsec=Home&ikwidx=0)
Exercise also doesn't mean you have to take up a sport or train to run a marathon, more it's about balance, 30 minutes of walking each day is shown to lower the risk of heart disease and stroke. If you already walk each day, try adding a few minutes each week, what about having an accountability partner to walk with. I love walking on my own, I've always loved it even as a teenager I would take off for hours often coming in late at night from my 'strolls', probably worrying my mother silly, wondering where I was. When I had young kids it was more difficult to get away, however, now I try to get my walk in daily, and when the weather is really foul, I take to my treadmill. I also try to walk with a friend a couple of times a week, it keeps both of us accountable and we have such interesting discussions, often not noticing how far we've gone. Or, you could take up a sport once you have finished your day job. I know of a gentleman who on retiring felt it was important to get fit and so proceeded to learn how to run. He continued well into his 70's competing in seniors games and winning medals until his doctor advised him to shorten the runs due to a heart condition. He continues to do short runs and he took up the pole vault, setting a Canadian record at 85! His attitude on aging is one we all could emulate, 'take care of the body, and keep on learning new things to take care of the mind'.
If you haven't thought about your physical being, or think it's too late, think about the gentleman above, who for most of the 40 years when working had no exercise plan. He certainly didn't feel it was too late. Start small, Spring is an ideal time to get into the habit of walking, begin with a 10 minute stroll and build by 5 minutes each week, or if you have a step tracker spend a couple of minutes each evening for a week, average the number of steps you take each day - try adding 100 steps to that average over the next week and build your plan from there.
Obesity is a real issue in the baby boomer generation, and continues to grow. Unfortunately, people can be obese and malnourished at the same time. Looking at what, and how much you eat as you age is an important strategy against heart disease, cancer, diabetes and a host of other horror illnesses. As the saying goes, you are what you eat - think about becoming a little greener, or at least more green. Once a week have a vegetarian meal, or even a vegetarian day, buy a different vegetable, one you haven't tried before; ask or look up the best way to cook it, experiment with food, make your food life more interesting. A current favourite author right now is Dr. Michael Greger, author of How not to Die, www.chapters.indigo.ca/en-ca/home/search/keywords=How%20not%20to%20Die#internal=1 Dr. Greger tells great stories, and favours a plant based diet. I follow his instructions 95% of the time, and 5%, well let's say I have my moments of indulgence. I believe that this is okay, my diet has definitely improved over the past few years, and as a consequence I feel better. His website: https://nutritionfacts.org is where he investigates nutrition research and provides it free of charge in 'bite size videos'.
I would also suggest you look up what a portion of meat, fish, vegetables look like, and practice portion control. Here's the Dietitian's of Canada website link: www.dietitians.ca/Your-Health/Nutrition-A-Z/Healthy-Eating/Week-3-Portion-Size.aspx . I thought I knew what a portion for each of these food groups looked like - I was so wrong! We all could improve on what and how much we eat, think about how you measure up, and then think about taking mini steps to improve your eating habits.
A third part of being fit in mind and body is ensuring that your emotions don't 'convert into physical systems', as Thomas Moore talks of in his book, Ageless Soul. www.chapters.indigo.ca/en-ca/home/search/?keywords=ageless%20soul#internal=1 Anxiety and worry affects a large number people as they age, and it's effect can be devastating to many individuals. Keeping yourself fit, healthy in mind and body is so important at all stages of life, but particularly as you age, because you are in charge of how you live this next third of your life, and there is plenty of life left in you to live!
If you would like to learn more about the Third Act program, or want to know more about career transition and/or retirement, contact me for a free consultation.
Yesterday I woke up to a winter wonderland, as I said in my facebook page, "who moved my house?" I had gone to bed with the rain pounding down and woke up to approximately 6 inches of snow, beautiful, however it changed how I spent my day. Life tends to do that to us, and often it isn't as beautiful as the scene before me yesterday morning. However, as you've probably heard before it's not what happens, it's how we react to what happens that matters. We cannot control a lot of stuff like the weather, whether our company is downsizing, whether our peers and others are rude/disrespectful to us, but we can change how we react to each of these actions. Yesterday, I had planned to continue painting my office, but as I watched the sun come out and how it twinkled on the snow, a visual delight, I felt my resentment at this unexpected change, melt away (couldn't resist the pun!). My car, of course being at the bottom of the driveway meant I had to clear the driveway, and it would depend on the roads around me as to whether I could get out to shop. My plans to paint, and then spent some of the day shopping and people watching as I walked, slowly disappeared.
But instead of grumbling I got up cooked myself a yummy breakfast which I ate sitting at the window with this amazing postcard perfect vision in front of me, and then did the filling and painting that I had planned for the day. Then, with the sun still shining, I donned a cap, my hiking boots and tackled the snow. It was easy, well not easy but because I went at it without resentment and took in the beauty, it was a lot easier than if I had gone at it with feelings of being hard done by. I was even able to fill in a little walk afterward, and shopping, except for the cat, who cared, I had enough food in my cupboards, just had to be a bit more creative!
If we look at what is happening around us, and keep asking why is it me that bad things always happen to, we are going to embrace thoughts of being treated unfairly, or mistreated, and we miss the beauty of what is around us, or those individuals who support us , we're so caught up in the 'poor me', syndrome we miss out on other 'brighter' things. The kindness of a co-worker, the smile of a homeless person, the fact someone left cookies in the the kitchen! Sometimes this 'poor me' is because we've set ourselves up, we expect certain things to happen, or people to support us and they don't? Did they know our expectations? Life happens in it's own mysterious way, and although we may not like it, we can start to look at the opportunities that change brings us.
Sometimes the best way to bust resentment is to look inside ourselves, and ask what did I do to set myself up and what can I do to get out of this funk? I don't mean if life hits you unexpectedly that you should grin insanely and pretend everything is right, more take a few minutes, alone, and think about why you're feeling the way you do, what was it that you thought might/would happen, and how can you turn it around - for you, or at least take away the bitterness that you may be feeling...
Unexpected change happens to us all, taking the time to be aware of your feelings, how they appear and why, can make us more adaptable and happier with life.
It's funny writing these blog posts, I can see the statistics and know there are people reading, or at least looking, at the blog, but I'm not sure how many of you enjoy it. It's a very strange relationship - sort of having a diary that everyone reads but no one talks about! Do leave a comment or note on your thoughts of my posts, or even like me on Facebook, which will allow me to access all sorts of information. Thank you!
Today is the last few days of April and I'm trying not to look at any of my electronic devices when I get up in the morning. A challenge I've broken because my meditations are on my computer. So I've compromised and only grab the computer for meditation purposes - I've set it up so that I go straight to the icon, and let me say - it's tough. The computer is there, maybe I can just check up on Facebook and see what's happening with family and friends or maybe I should just check my phone to ensure my kids are okay!! The excuses are great however I'm not succumbing and have now also decided that about an hour before bed, I'm turning them off. This is to try and allow me to have a better sleep which has for most nights worked!
I'm really pleased with this challenge and it has made me much more aware of what was happening to my sleep patterns, having a computer/iPad, a cell phone and any other electronic item on or beside the bed. Now except for the iPad they are all out of the room. I use it as both an alarm and as access to my meditations. Again I'm going to keep this challenge going - it's healthy for me. How do you manage your devices? Have you thought about what you have in your bedroom at night, having never been one for a TV in my room, it is not a problem for me, but slowly the other items crept into my room without me even being aware - could you change this one habit? Try it, and let me know how you do!
I'm off to Eastern Canada to Ottawa, (a city I don't know at all), this week, for the last few days of my challenge, and still thinking about what May's should be. I'm continuing with my Yoga and Pilates, however I would like to incorporate some outdoor time into my routine now that Spring is here and the days are longer and brighter. So I think I'll add at least 5 days of outdoor walking/biking a week during May! This does allow for a couple of lazy days, but because writing here makes me accountable I'm much more likely to keep the resolution. Too after Ottawa, I'm off to BOSTON - a city I do like and which is so great to walk around. I'm going to my eldest's son's graduation!!!! So proud of my young man - it will be awesome, a friend is coming with me to celebrate, always fun to have a pal, we'll enjoy lots of exploring, good food and great music! So expect a few posts during the next few weeks of our Excellent Adventures!
March is month three of my year long challenge - if you remember I decided to add Pilates and/or Yoga to each day. Well only halfway through the month, I'd lost two days, not back to back, but in the same week and now at the end of the month I've lost 6 days, however I don't see that as a failure rather I look at it as adding at least 20 days of exercise that I may not have had. When I look back at the days I wasn't able to exercise, I see a pattern, not being a morning person, I usually exercise, meditate, write or do anything else that takes time in the evenings. My mornings are usually taken up with getting ready, interspersed with peeks at e-mail, Facebook etc... in other words electronic media - guess what next months challenge will be!
So going back to the pattern of why I lost the days of exercise - they were all evenings that I got home late, and by late usually after 9:00 pm, I was tired, bone weary and I hadn't really eaten properly during the day, so late, tired and hungry, obviously for me not a good mixture - so now for the next month I have to be more aware of later evenings and either get up earlier on those nights I know I am going to be late and do my yoga or pilates, as well as bringing something that I can eat, rather than buying a chocolate bar - being tired isn't something I can do much about other than trying to get more sleep - another months challenge option.
It's fascinating to me that I find it easier to cut things from my life rather than add them, maybe I need to take a closer look at how I spend my time away from my office(s). Granted there are nights I need to bring home work, but in-between getting home and beginning this work, maybe I could fit in my exercise. I know there will always be days that I can't exercise for one reason or another, but I'm not going to beat myself up, I'm determined to continue making this a priority and that soon it will become a habit. I was reading lately about a study led by Phillippa Lally, PhD, a psychologist at University College London, that found it actually took people 66 days (9.5 weeks) for a behavious to become automatic, so I have a wee while yet. Meanwhile, from Tuesday I'm not looking at my e-mail, or any other electronic device that I have, in the morning until I'm ready to work - no more peeking at it when I awake or as I get ready!
Now I'm three months into my challenge what I have found is that pressing the reset button in January and February and then adding exercise this month has allowed me to become healthier. I'm looking at this year as a total reset of bits and pieces of my life - so what next. April, cutting back on electronic devices, May - I'm not sure., if you have any ideas send them to me. What is also great is that I'm enjoying the challenges I've set - an end date in sight makes it easier to manage each change, and once I get into the mindset it's not so difficult.
So what changes have you made in your life recently, how are they going?
So I'm back painting, which allows me great globs of time to think. So a warning, you'll probably find a lot of posts over the next few days as I unload my thoughts!
Today my music was very eighties - Bruce Springsteen, Eurythmics and more recent Bruno Mars, great bopping (dancing) music. I had a lot to think about - yesterday we celebrated International Women's Day with a coffee hour hosted by Olympian and MLA (Politician) Michelle Stilwell who invited another Canadian Olympian, a former MLA and the ED of our local Women's Transition House to talk about what drove them to pick their careers, who inspired them and what they hope for the future! It was both exhilarating and inspiring.
While painting I thought back to yesterday and thought 'okay but what now? What are those 130 Women of all ages and walks of life going to do, change, today as a result of what they heard yesterday?' It is so easy to walk away feeling great, then as the 'tyranny of the urgent' takes over the excitement we experienced disappears and is forgotten. So I'm challenging you to think what could you do this year to make a difference in a women or girls' life? I've loads of ideas, of course! What about helping the single mum by offering to drive her child once a month to their activity of choice, allowing the mum to rest? What about mentoring a girl in high school or university? Volunteering your time once a month to a women's charity?, like your local transition house. What about in your professional life, how about mentoring a young women coming into the profession? Try it.
What am I doing, since it is my suggestion! I've done a number of things which I will continue - I mentor/coach someone who is new to the non-profit profession, a program I was involved in last year and enjoyed, so I volunteered to continue this year with another individual - we introduced ourselves via e-mail this week. I also joined a great group www.tenthousandcoffees.com
We’re a team of young people who believe that the next generation has incredible potential just waiting to be unlocked. The problem? There’s a gap between the leaders of today and the social generation. We built Ten Thousand Coffees to be the solution: to bridge that gap and help people connect in a way that’s never been done before.
Business leaders go for coffee all the time, but they’re restricted to their personal networks of friends and family. Ten Thousand Coffees is democratizing the coffee experience by opening it up to
youth all over Canada.
The conversations I've had so far have been incredibly interesting, and with young women. Ten Thousand Coffee has a new idea and a great one. Those women I've had the privilege of talking too are not from my side of Canada and with technology today it's easy to talk.
I believe each of us has a lot of value inside, we just have to open up and share - start with a smile at the bus stop or at the car beside when you're stuck in a traffic jam! Take it a bit further and listen, really listen to a friend or colleague when they are unloading or trying to sort out a problem out loud - don't let your mind wander, even if you've heard the story a hundred times, sit and listen. All of us have amazing talents, we just have to share them. A professor at the University when I took my coaching certificate used to say, 'what people really want is to be seen, heard and understood', and it's so true. I love watching people blossom as they grow in confidence, it's my payback
So I challenge you to think about what you can do this year, let me know and return in one year and let me know how it went!
It was a dark and dreary day, (I've always wanted to write that line!). Rain pouring down, it was as if the day was trying to make us as miserable as possible! I decided it was an ideal day to stay home, have a leisurely late breakfast and tackle some of the painting I have left undone, forever. So after breakfast in bed with my latest read 'The Trial of Fallen Angels', by James Kimmel, Jr., which despite the title isn't as dark as it sounds, I got up and dressed for painting.
I am the messiest painter out there, most of the spare paint somehow lands on me, so I now designate old special paint clothes that I throw out after each job. These days I'm painting the wood ceiling and shelving in my loft, I want to have more light up there all year round. Like any 'have to' jobs I seem to spend an inordinate amount of time getting psyched up, funny actually as I quite like painting. It gives me time to think, ruminate over my week, wrestle with problems or just go off on tangents. There are a few things however that I need to bring with me, first coffee, then water and finally music - to paint I prefer what my sister terms 'bubble gum' music, stuff that I can dance to, stuff from my teen years right up to today and to which I can sing along to as loudly as I wish!!
The music is always upbeat, and allows my mind to jump all over the place - it makes me feel happy. I think of my younger son who cringes at his aunt and myself and our love of this music, at his brother who understands the genius behind those that can create such sounds and my sister who coined the phrase 'bubble gum' music, I can see her dancing in the night!
Today, as I painted I thought of a friend who had contacted me during the week to apologize for not being in touch, personal problems she explained. I had invited her to come over, anytime, we could have a bottle of wine, talk and she could sleep over in one of the kids beds. Her contacting me made me think of how often we don't reach out to others when we have problems. I'm guilty, are you? When I first became a single parent, I told no one that my husband and I had split, other than my family and with the closest relative probably over 10,000 km away it was an expensive conversation any day! I think what stopped me from telling friends was pride and fear of everything, from how would we survive to how would I survive financially? Don't ask me what telling people had to do with any of those and the hundreds of other reasons I had but then I felt there was a connection! Mixed in was also relief, and from that relief a little shame that I would feel so!! How crazy is that? What was actually a good thing for me and my kids, and I told myself that I should feel shameful for feeling relief - sometimes we should smack ourselves for our own foolish self talk. How much easier would life have been, how much less lonely I would have felt if I had confided in others during those years. Instead I closed in on myself. Now I'm not exactly an open book today, but I have learned over the years to reach out
It sounds like that I spent my afternoon thinking somewhat negative deep thoughts, when it was actually lots of fun. As I said I'm painting the ceiling and I have to do it in stages otherwise I get a bit glassy eyed at the thought of doing the whole undercoat at once. So each time I go up there I give myself a certain portion to paint, before I'm allowed to go onto something else - like diving into the books I've taken down from the shelves (I can sort and maybe give away a few). Or check out a new pattern, look at my fabric stash and start imaging what I could make. My challenge is there is so much to play with, and I want to do it all - NOW! So I need to give myself a goal before I move onto something else - a skill I've learned over the years as I get to know myself better. Today, I only stopped because I ran out of paint!
So who do you talk to when you are fearful, or when life kicks you in the knees? Take a look around, there are so many people out there who are willing to help, you just have to ask!
So I'm nearly half way through my chocolate-less month and I have to admit it is as difficult as I thought it would be! Even chocolate covered ginger is out! Plus after visiting the British sweet store in Victoria this week, I have decided that I have to also cut sugar from my diet. This came to me as I happily chewed my way up the Island highway! What was I doing? I didn't consciously decide, but without thinking I was jeopardizing the good I was trying to achieve by cutting out chocolate for a month. What a eijit! (a good descriptive Irish word)
So I've decided that apart my yummy cereal, which is almost all nuts and seeds with a wee bit of honey, I'm cutting out sugar too! I started this on Saturday and so far so good, I've been replacing the candy with fruit not quite the same, but it is working. In the meantime, I've been thinking how funny it is that we do this, we make a decision about changing a habit and then test ourselves consciously or unconsciously by doing something to jeopardize what we are trying to achieve. A book that discusses how habits work and suggests how to change them, is "The Power of Habit" by Charles Duhigg. I read it recently and really enjoyed it. It gave me the idea to quit alcohol for the month of January and now chocolate in February. Pressing the reset button!
So as I continue my challenge, let me know what you think.
I've always said that if you are going to eat chocolate, you must eat the best chocolate you can afford! It's the last day of January and I decided to indulge myself with some spectacular chocolate from my friend Christine's shop. Tomorrow I begin my chocolateless month. No temptations please.
So for me, today means tea and chocolate - yum. I have two of my favourites, salted caramels and hazelnut cups, plus a gift from Christine of a lavender and I can't remember what else filled it, it was good too. I'll keep a couple for my tea tonight the rest are gone......
A New Year, and rather than making resolutions which i'll either forget or more likely give up on, I've decided instead to do something different. Each month I will either give something up, or try something different that is add something to my life. I'm looking at what I might learn about myself along the way.
So for example in January I decided to forgo alcohol, it was time to hit the reset button after the holiday celebrations. Immediately after the boys left, my booze free month started, and of course the invitations poured in! Ukrainian New Year, Girls home movie night, a fundraiser for the Symphony, dinner with friends. However I've stuck to my commitment and I've earned lots of favours, being the DD on a number of nights. It's nearly at the end, and I have to admit it hasn't been too difficult, I'm not amazed since it was only for 31 days and with with an end in sight seemed easier that I had thought to do. When I say no alcohol, I mean nothing not even a glass of wine, I did however cook with wine, because I feel it didn't/doesn't count as the alcohol burns off during cooking. On the negative side however I've discovered that my chocolate consumption seems to have gone up or maybe it just continued without a break after the holidays! So even though I feel good and I've increased my exercise I still feel sluggish, so it's time for a reset.
Soooo, guess what February's resolution is? Yep you got it, I'm giving up chocolate! I'm not sure if I have ever given up chocolate for any longer than a few days, maybe a week, but normally after Christmas things slow down, I don't eat as much. Maybe since I wasn't having a glass of wine when I felt like it, I instinctively felt I could eat chocolate instead - yikes!!
Yes, I know it'll be Valentine's day, but with no sweetheart to entice me to break my challenge, and a good reason to do it, better health, I start on Saturday. No chocolate for 28 days. I know it's the shortest month of the year, but for someone who has always believed a good day means a couple of pieces of chocolate, a bad one, maybe a bar, this is going to be one of the most difficult things I can do, or do without!! So no baking muffins with chocolate chips, no candy with chocolate inside, or chocolate flavoured anything!
I'm not planning on giving up something every month, I want to add more to my life so now it's time to think of what I can add for March - I want to do things that are free, don't cost a lot... something that everyone can do, that's easy and doesn't tie me up in knots. This year allows me to test myself, to check out some of the things I challenge others to do when I coach them. So send me your thoughts, what should I add and/or removed from my life over the next year that you think might challenge or be different for me?
I seem to be talking to a lot of people about Succession Planning and it appears to me that like death and taxes, it's not something people, particularly people at the top of an organization want to think about. Why not? I've come to the conclusion it's a bit like death and taxes, we don't want to think that far ahead, for some it's frightening, a step into the unknown, others think 'why rock the boat', I'll/we'll think about it when we have to.
Who should think about Succession?
I believe that both the Board and the CEO should be responsible for, and worry about Succession and yes, it should begin with a capital, it is that important. There should be both an Emergency plan, for three months or less, and a plan for when it's time for goodbye.
One of the reasons I believe that these conversations are happening now, is the number of changes taking place at the top of many organizations - some have been somewhat clumsy, with games of musical chairs at the top, others seem to have got it right, but have they, how many organizations do you know that after the long tenure of a CEO, there seem to be a number of individuals rotating through the CEO's office over a short period of time. A succession plan can help smooth the transition from one leader to another.
When should we think about Succession planning?
As soon as possible, it's easy to put it off when things are going well, however that's probably the best time to develop your plan? If you're in the middle of transition, or you are playing musical chairs - it is not too late, however you need to start straight away, don't go blindly into picking another leader without being absolutely sure of what/who you are looking for. Some of the questions that should be asked include:
What are the attributes that we are looking for in our next CEO?
How will we go about the search for a new CEO - by ourselves/using a search firm?
What is our timeline?
Time must be spent reviewing who we are and what we are looking for. Each Board orientation/annual review
must include a review of the Succession plan to ensure that it follows the current needs of the organization.
Succession planning is not a once in a while operation, it must be part of Board work and should be part of the Board's fiscal responsibility. It is also important for the Board to have it's own Succession plan, asking who will be following us in guiding our organization? It is also the responsibility of the CEO to ensure that not only does the Board have a CEO Succession plan, but also that she/he has a plan for the organization in the same way - what happens when a key staff member decides to leave, who can carry out those responsibilities while they search for a new colleague.
So if you're serious about Succession planning and need to start, or review your plan, let's talk.
Maeve O'Byrne's Blog