CEOMOM December 2022

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D E A R Q U E E N B Y

J J D A V I S

In this installment of "Hello Queen" by JJ Davis, our editor shared an excerpt from her upcoming book, “Perfection is the New Black.”

Lindsay Sealey gives tips on how to teach young women to speak up for themselves.

Dr. Haley Perlus shares

to overcome burnout in every area of your life

Chef Mareya, THE FIT FOODIE, celebrity chef, and author shares her favorite healthy treats.

T I P S O N H O W T O O V E R C O M E B U R N O U T

ways

4 W A Y S T O E M P O W E R Y O U N G W O M E N T O U S E T H E I R V O I C E S

3 Y U M M Y H E A L T H Y T R E A T S

Publisher

JJ Davis

Taly Melo

Contributing Writer

Contributing Writer

Contributing Writer

Contributing Writer

Tailiah Breon Mareya Ibrahim Dr. Elvir Causevic Margot Machol Bisnow Dr. Haley Perlus Lindsay Sealey

Welcome

L E T T E R F R O M T H E P U B L I S H E R

Breathe. Let's all say it together. Being a mother is hard. If you think it's easy, please share your secrets, because the rest of us are in the thick of it Whether you are a seasoned mom or a new mom, you know that motherhood requires the full you while reserving parts just for yourself. Whether you have a newborn, a teenager or an adult child, you never stop being a mother and you never stop believing you could do better, although we know you are killing it. In this issue, we feature three moms who have created a space for moms defined by transparency, sisterhood and community.

HELLO QUEEN

BY JJ DAVIS

MEET JOY

J Joy Davis is the Female Founder of THE FIRM MANAGEMENT, a company with a capacity for management, creative production and brand strategy that is best suited for women who dare to live as large as they dream

She has spent over a decade working with multi location entrepreneurs, investors, luxury retailers and Fortune 500 companies including but, not limited to NBA, WNBA, Marriott, Michael Kors, BCBG, Max Azria, Tory Burch as well as nonprofits and charitable foundations on the Business Development, Corporate Sales and Relationship Management sides of the table. Joy has developed a keen business sense as to how to connect the right people with the right resources to move the needle in the right places

With a love for academia and a heart for empowering young power players, she is also an adjunct professor in the Department of Communication Studies at the University of North Carolina Charlotte where she teaches Business Communication courses for Belk College of Business She is currently working on what she is manifesting to be her first best seller while praying for a publisher who is AS obsessed about the plights of the high achieving woman as she is! Her greatest joy is being a mother to her teenage son, Nolan Thus, Joy believes that while success is a powerful antidote, it is authenticity where God shines the brightest.

Follow Joy: @thefirmwins

Dear Queen

To the Superwoman by JJ Davis

She’s externally flawless but, internally flawed. She is fearless, strong, empowered, inspired, courageous but, the mountains she has had to climb have left her feeling all but, powerful. She is poised yet picked apart. She is brilliant yet beaten. She is titled yet tired. She is me. I am her. We are the HIGH FUNCTIONING WOMAN. Our plight is PERFECTION.

YOU’VE SEEN HER. @ceomommag, @jjdthejjdavis

We are told that being vulnerable is a curse. We are made to feel that there is no value in the pivot that is often much needed for our sanity. We develop romantic RELATIONSHIPS and FRIENDSHIPS that end up causing massive rifts in our spirits. They taint our joy and make us feel as if we can’t trust again, both ourselves and others. And then there’s SOCIETY, there’s that bottomless pit of SOCIAL MEDIA.

WHERE DOES A WOMAN FEEL SAFE TO REMOVE HER CROWN?

Who will hold our secrets of INSECURITIES so deep so that they are embarrassing to leave our lips? We are our mothers’ daughters and we know the love they harbor for us is unconditional but, I don’t want my pain to cause her anguish or make her question the phenomenal mommy that she has been, that she was. The truth is that I want to make you proud. Probably more so than myself.

So I HIDE behind a MASK, a carefully crafted facade of love and light and poise and PRAY that no one sees the depth of deep emotion in my veiled captions and carefully crafted texts. As long as I keep SHOWING UP and looking the part then no one will know and quite frankly, care that I CRIED myself to sleep because once morning arrives, I have to put my face, MY CROWN back on and do it all over again. @ceomommag, @jjdthejjdavis

No one knows our soul’s secrets. Some will leave you. Some will understand and stay. Some would not have said the things they said or betrayed you as they did if “only they knew” how close you were to the edge, how FRAGILE your spirit truly was. But, at the end of the day, we must be our own best friend. We must find the connection between loving ourselves and our sanity? We have to find the resources that will allow us to feel exposed yet, PROTECTED.

@ceomommag, @jjdthejjdavis

MYCHARGE,MY ASKISTHIS:

Stop telling women of color, stop telling woman period that we must have it all together.

We don’t need to hear that we are “built for anything” when the diamonds on our crown often feel like thorns.

@ceomommag, @jjdthejjdavis

Stop isolating other women. Allow yourself to be warm and genuine. You don’t know her journey. And lastly, find someone who allows you to feel safe, to sit in your truth with raw beauty when it feels ugly. Find this confidante before you feel low so you’ll have an anchor when you begin to sink. Lean heavily on God. Take your meds. Find a therapist. Whatever it takes.

@ceomommag, @jjdthejjdavis

“MOMS ACTUALLY” LETS MOTHERHOOD SPEAK FOR ITSELF

THREE INFLUENTIAL MOMS CREATE A SPACE FOR MOTHERS WHERE TRANSPARENCY AND SISTERHOOD ARE CELEBRATED

Focused on breaking the media supported glossy veneer on parenthood, in 2021, Blair Gyamfi, Sopha Rush, and Morgan Taylor created Moms Actually, a podcast that aims to create a safe space to discuss the trials and tribulations of being a mother in the modern world With topics related to motherhood, parenting, pop culture, and relationships, these influential moms go there to unpack what it really looks like to be a woman and mother. In season one, Moms Actually welcomed insightful guests such as Tamar Braxton, Tammy Franklin, and Erica Campbell Season two is out now

Congratulations on your new talk show, Moms Actually. You have brought some compelling topics to the national conversation about motherhood, such as intimacy after children, maintaining personal boundaries, and blending families. Why was it so important for you to discuss these topics? It was extremely important for us to transparently talk about topics that are a big part of every woman’s daily life, whether that is her experience with her mother or mother figure or as a mother herself. These topics can sometimes seem too personal or nuanced for daily conversations so women often find themselves bottling a lot up and trying to keep up with a deceptive status quo We knew it was necessary to provide a safe space for women all over the world to feel seen, heard and empowered so that they could recognize they are not alone.

What was the defining moment that inspired you to partner to create a talk show and podcast?

Blair and Morgan were sitting three seats away from each other at a faith based women’s conference where they both were asking God for a word about their respective mom platforms While never formally meeting at the conference, shortly after Morgan followed Blair on Instagram from her personal page and mom page. Blair recognized Morgan immediately and saw Morgan’s relatable motherhood platform as a sign from God to move forward so she slid in Morgan’s DMs The rest is history

In your debut season, you have caught the attention of powerhouses such as Tamar Braxton, Tammy Franklin and Carrington Franklin-Nakwaasah. Why do you think your show has garnered such attention so early?

Previous jobs and projects prepared us for Moms Actually before we came together to create it As a result, we have built relationships which allowed them to trust that this new venture would be a high quality experience We are grateful for their “Yes” and look forward to partnering with more powerhouses in future seasons!

You each are powerhouses in your own right. What makes your trio work in the content creation space? What do you each bring to the table that makes this partnership so successful? We are all so different, but complement each other perfectly. Blair comes with a background in business and production; Morgan comes with a background building brands online; and Sopha has built an influential following on several social media platforms We are truly a team of creatives in our own right and believe we embody the term “collaboration over competition.”

For mothers looking to become thought leaders in the content creation space, walk us through your process for starting your own talk show. What are your key must haves?

Key must haves in starting this talk show would be :

A Strong Point View: Whether starting a talk show, podcast or any platform, you have to make sure you care deeply about the topic and all that is related to it. If not, you will probably lose the motivation to continue very quickly Your passion will differentiate you and will set the tone for your growth

A Team: None of this can be done by just one person, you need people who can own their zone of genius and bring their best work to the table in order to build something bigger and better than one person could imagine

It was extremely important for us to transparently talk about topics that are a big part of every woman’s daily life, whether that is her experience with her mother or mother figure or as a mother herself.

PhotoCredit:JoshuaMaclin

Morgan Morgan Morgan

Photo Credit: Tailiah Breon

Flexibility and Determination: As you can imagine everything will not always go exactly as planned or be completely perfect However, you have to have the ability to pivot and not get discouraged by things not going exactly as planned.

Faith: Having faith in something bigger than us (God) has gotten us where we are today Our vision is nothing compared to God’s promise. If we had done what we wanted, we don’t think we would have seen the same success at this point in our business

What do you hope moms get from being a part of the Moms Actually brand?

We want the average mom to see her day to day experience as a mother and woman normalized There needs to be a place to be a regular mom and be honest about it Moms Actually aims to redefine motherhood and break away from the unhealthy expectations society has placed on women as a whole

What can we look forward to for season two of Moms Actually? Who are some special guests we can expect to see?

You can expect more honest and relatable conversations! If you’re a mom, you will feel seen! We can’t reveal our guests yet, but a small hint: we are going a bit more mainstream this season.

Learn more about Moms Actually at https://momsactually com

PhotoCredit:OctaviaWhitlowe

PhotoCredit:TailiahBreon

Having faith in something bigger than us (God) has gotten us where we are today. Our vision is nothing compared to God’s promise.

PhotoCredit:TailiahBreon

We are truly a team of creatives in our own right and believe we embody the term “collaboration over competition.”

Photo Credit: Tailiah Breon

“Community is a vital part of the journey of motherhood. It allows you to rest in knowing that your feelings are valid, your experiences aren’t always unique, and you are not alone.”

O N N A M A T T H E W S

The One Thing Most People Don’t Do Enough of to Promote Their Own Self Care

By: Dr Elvir Causevic

Self care is defined as “the practice of taking action to preserve or improve one's own health ” But aside from getting ample rest, drinking enough water, and going for daily walks, what is the one thing most people don’t do enough of to promote their own self care?

Dr Elvir Causevic is a former Yale faculty member who taught and researched on how the brain works prior to founding UpEnd, a new school of living ancient wisdoms “One of the most important things people don’t do enough of to promote their own self care is pausing, which is something both neuroscience and ancient wisdom teach us to do,” says Dr Causevic

“Whether it is reactively responding to a comment from our boss or the latest disturbing news on TV, we are seemingly at the behest of our own neurological programming, reacting in the way we’ve done so many times before in similar circumstances However, being overwhelmed with frustration and then snapping back at our boss or cursing at the TV hardly maximizes self care! Instead, pausing allows for self care, as it opens up the possibility for new neuropathways to be created and new actions to be taken.”

Making a Self-Care P.A.C.T.

Pause: When an external trigger happens (such as watching disturbing news on TV), your pre wired decision is made in as little as 60 milliseconds This is when your anger can start to boil, your stress takes hold, and your eyes widen However, our prefrontal cortex (the area of the brain where conscious decisions are made) is not engaged until at least 300 milliseconds. "Your goal, therefore, is to not do anything for that tiny bit of time until at least your prefrontal cortex is engaged," says Dr Causevic

Ask: "Now that you've paused and are at least in the prefrontal cortex, you can begin to consciously engage the situation," says Dr. Causevic. "Ask yourself questions like 'What's really going on?' which allows for your mind to analyze and come up with solutions For example, your brain might discover, 'What I’m watching needs to be addressed, but does upsetting my family by yelling at the TV help solve the problem? No, it doesn’t. Maybe I can take a walk or put on something more relaxing, and then read about the issue and come up with constructive solutions later

Pausing even for a bit takes us out of fight-or-flight mode, and allows us to make more conscious, rational decisions,".

Choose: After asking, and creating a few options for yourself, now consciously make your choice in your mind This forces your mind away from familiar pathways.

Tackle: Now take the action go for the walk or change to the more relaxing channel "This is so incredibly important because once you take action, your brain sees the real time response, such as your children continuing to smile and play on the living room floor because you chose to stay calm," says Dr Causevic "As the brain ‘sees’ the real time response from your environment, that's where the real time learning and rewiring happens."

"Pausing even for a bit takes us out of fight or flight mode, and allows us to make more conscious, rational decisions," says Dr Causevic. "In our overly reactive, emotionally charged world, pausing is something that people can train themselves to do that will be extraordinarily beneficial for their self care It’s also how the ancients made decisions; they took a night to sleep on it, pray on it, or ask their guides about it. Pausing is the ancient wisdom way, and also the latest neuroscience way Why? Because it’s the most effective way ”

AboutDr.Elvir:

Dr. Elvir Causevic is a rebel entrepreneur and wisdom activist He’s been a professor, engineer, executive, investment banker, people coach, and Earth lawyer, roaming the halls of Ivy League, Wall Street, and Silicon Valley After teaching at Yale and building three successful medical device companies, he now runs a boutique investment bank Tech+IP Capital and UpEnd, a new school of living wisdoms. He is also a board director at EarthLaw and WorkLife Law and supports a number of environmental and Indigenous people’s causes Today,Elvir’squestistorefreshour collective memory of our ancient wisdoms, so we can each live well, enjoy each other, and cherish our Earth Read more about Dr ElvirCausevic,Tech+IP,andUpEnd

3 Life Experiences That Lead to Entrepreneurial Success

By Margot Machol Bisnow

Entrepreneurs are often asked, “What’s your secret to success?” Answers range from risk taking and a self starter mindset to curiosity and imagination But where did these traits come from, and what conditions enabled the entrepreneurs to develop them to their full potential?

This is the question I set out to answer in writing my book, Raising an Entrepreneur How to Help Your Children Achieve Their Dreams; 99 Stories From Families Who Did. I interviewed a very diverse group of seventy successful entrepreneurs including Jon Chu, director of Crazy Rich Asians; Paige Mycoskie, founder and owner of clothing company Aviator Nation; Thomas Vu, lead producer on League of Legends; Dhani Jones, former NFL linebacker who went on to host a TV show, co found a creative agency, and chair an investment fund; and superstar chef and sustainability advocate Nyesha Arrington

The group was made up of half men, half women, from every race and religion. Every socioeconomic background was represented; there were big families and small families; they came from big cities and small towns; and they had parents who hadn’t gone to college to parents with advanced degrees. Some were born in the U S , others were born overseas or had immigrant parents

They went into very diverse fields: They started big companies with a wide range of products and services; they started innovative non profits and profit for purpose that are changing the world; they became artists like movie directors and songwriters,

writers; and they became activists, fighting for causes they believe in They fit my definition of an entrepreneur: They are all people who started something While I made dozens of eye opening and heart warming discoveries about their lives and backgrounds, I also learned to my surprise that they all shared three underlying experiences shaped by their families from the time they were children

They pursued and mastered a passion when young. As children, they found a passion and were encouraged by their parents to pursue it regardless of what it was. The key word in that sentence is “they” it wasn’t something their parents loved, or their parents thought their kids would love It’s something the kids chose themselves And because they loved it, they worked really hard at it And because they worked really hard, they got really good. They were praised for their effort, not their results. So they worked really hard and they learned the trade off between hard work and results They developed grit, defined by Angela Duckworth as “passion plus perseverance toward long term goals ” And that led to their becoming supremely confident.

People often say, “Of course entrepreneurs are confident; it’s because they are successful ” But I strongly believe it is the reverse: They are successful because they are confident And their confidence stems from having mastered their chosen passion when they were young. Their passions included computers, music, acting, student government, chess, and for many, sports Their intense pursuit of success in these activities taught them grit, determination, and resilience, which led to developing their confidence

Simon Isaac was an All American skier on the Olympic development team He co founded Fatherly, a popular daily on line newsletter, and today, he’s the CEO of TaskForce, one of the world’s top content creators, with over forty five billion views during the election.

Elizabeth McGee Gore was the national equestrian champion She’s the co founder of Hello Alice, a free artificial intelligence platform to help businesses launch and grow.

Eric Ryan raced on the sailing team at the University of Rhode Island He’s the co founder of Method products, which makes environmental cleaning products; Olly, which makes healthy vitamins and supplements; and Welly Health, which makes fun bandaids.

Radha and Miki Agrawal were known as the legendary soccer twins when they played at Cornell The twins are serial social entrepreneurs who have co founded five disruptive companies (including Daybreaker, Thinx, Tushy) worth half a billion dollars.

They became risk takers because they were not punished for failure or mistakes.

As Billie Jean King says, “We don’t call it failure; we call it feedback.” The entrepreneurs I interviewed were never punished for failing; the parents said, “What did you learn? What would you do differently?” Nor were they punished for making mistakes They had to fix what they had broken or the problem they created, but they

They developed grit, defined by Angela Duckworth as “passion plus perseverance toward long-term goals.”

weren’t made to feel bad that it had happened They learned that when they worked hard at something and failed, and kept trying new approaches, eventually they would succeed. They learned that when they failed, they could work harder and smarter and keep trying, because eventually they would figure it out.

Fast forward to today: because they aren’t afraid to fail, they aren’t afraid to take risks both of which are key to successful entrepreneurship

My son Elliott Bisnow fell in love with tennis when he was twelve, long after other serious tennis players were already competing in tournaments He lost most of his matches for years, but eventually fought his way to thirty five in the country in the juniors He started Summit, a global company for entrepreneurs and creatives that has produced over two hundred fifty events in the last decade.

Nia Batts and her best friend, actress Sophia Bush, co founded Detroit Blows, an inclusive non toxic hair salon in Detroit, helping to revitalize the downtown. It was a huge success, but during the pandemic it was forced to close When Nia read that only two percent of venture capital dollars went to women, and the amount going to women of color was “statistically significant” she decided to pivot and became Chief Marketing Officer of Union Heritage Capital, the nation’s leading minority owned diversified financial services firm.

They were trusted and supported by their families leading them to treat their employees like family. The unconditional support from their families while they were growing up is reflected in their businesses today They honor the differences among their employees And whether the jobs are remote or in the office, they try to create situations where their employees want to spend time. The founders don’t arbitrarily order around their employees

“As children, they found a passion and were encouraged by their parents to pursue it — regardless of what it was.”

M A R G O T M A C H O L B I S N O W

Just as in the homes where they grew up, the entrepreneurs take care of the people they work with Even before stakeholder capitalism became popular, these entrepreneurs valued the interests of their employees and their community.

Blake Mycoskie founded TOMS Shoes, the first one for one company, providing a pair of shoes to someone in need for every pair purchased Blake says he called his approach to his job as the company’s leader, “servant leadership ” He told his top people to serve everyone in their group. And he willingly admitted his mistakes to show his employees that failure was acceptable He says that “if you extend more trust than you might be comfortable with and even though those mistakes will come with a price, over the long term you’ll be paid back with interest.”

Deena and Jess Robertson co founded Modo Yoga, a community of independent hot yoga studios in the U S and Canada They are committed to promoting ethical, compassionate living and a more sustainable, environmentally conscious world through their studios. Their motto is “calm mind, fit body, inspired life.” Modo Yoga was the first one for one yoga program, where every membership bought became a free membership for someone in an underserved community The employees love that they are helping create more equality and diversity in the yoga community.

It’s never too early or too late to start Even if you don’t become an entrepreneur, becoming more entrepreneurial will help in whatever you do: It will help if you become more confident because you’ve mastered something you worked really hard at. It will help if you become more risk taking because you’ve learned not to fear failure. It will help if you become more considerate of people you work with Above all, it’ll help you become more successful at whatever you do

Margot Machol Bisnow is a writer, wife, and mom from Washington, DC who speaks on raising fearless, creative, entrepreneurial kids who are filled with joy and purpose She is the author of Raising an Entrepreneur: How to Help Your Children Achieve Their Dreams 99 Stories From Families Who Did Margot has a BA in English and an MBA, both from Northwestern, and spent 20 years in government, including as an FTC Commissioner and staff director of the President’s Council of Economic Advisers Both her kids are now grown: Austin started a popular band, Magic Giant; Elliott founded Summit, a noted international conference series for Millennial entrepreneurs and creatives, and led the purchase and development of Powder Mountain ski resort in Utah as a permanent home for the Summit community Her husband Mark was a late blooming entrepreneur, and wishes his parents had read her book when he was growing up, so he might have started his company before he was 50. Margot is on the Board of Capital Partners for Education that mentors low income DC area high school kids

WOMAN, THE MOTHER M&THE YTHS

4 WAYS TO EMPOWER YOUNG WOMEN TO USE THEIR VOICES

By: Lindsay Sealey

Every year, a new generation of young women will enter college and/or the workforce These Gen Z women have a plethora of potential and possibilities to step into and yet they are so often held back by the pressure to prove or the fear of disappointing others How can we help them remove their self imposed obstacles to understand that their generation is the most tech savvy, progressive, self aware, and socially responsible one to join the adult world?

What gets in a young woman’s way? Fear. The fear of being misunderstood, criticized, or condemned, and, worse yet, rejected, or ostracized As any young woman learning to “adult” will tell you, when she is faced with a group’s consensus, she will choose conformity over stating her own opinion. Researcher Carol Gilligan calls this “psychological dissociation” whereby girls silence their voices or their knowledge of feelings, desires, and opinions to stay connected in relationships.

As a mentor and coach, I speak with young women of Generation Z about how they can speak up and speak out; to believe their voices matter; and guide them in how to use their power. They have a lot to say; they don’t always know how

Based on my professional experience, I have found these four guideposts to be helpful for empowering young women:

One Teach young women to listen to their inner voices In a busy, noisy, distracting world, it can feel almost impossible to teach a growing woman to slow down and listen to her inner voice. Not the critical voice telling her what she should have said or done, or that she isn’t good enough; but the voice that urges her to keep going, to dare to dream, and that shows her the way. Remind her to take time to turn inward and listen

Two Remind women to trust their inner voices. Most young women I know are filled with self doubt and uncertainty. What's it going to take to shift them away from needing approval for their own decisions, to knowing that they are right? The best way to help her learn to trust her own intuition and instincts is to ask her questions without answering them for her. For instance, "How do you feel about that decision?", "What do you think of how your friend treated you?" or "What sense are you making of the world right now?” These questions encourage self reflection and redirect her away from approval seeking to self trust

Three. Encourage growing women to use their voices to share their stories. When women share stories and experiences, they almost always feel relieved and normal They have a lot to say So often, they hold back, they give the minimized version. "I had a good day". They need so much encouragement to say more. We can start by assuring them that what they have to say matters and they can share without judgement By being vulnerable, they learn courage and empathy; they come to understand each other better. Remind young women to speak up

Four. Empower young women to use the power of their voices. Not every young woman has this privilege and those who can use their voices should This means standing up for themselves and others when they are mistreated and disrespected. The challenge to overcome is insecurity The best way to help them is, first, ask about their opinions and give them time to express themselves; and second, by listening. Prompts to try can include: "I believe...", "I think...", "I agree because...", or "I disagree and here's why " Challenge them to share with confidence

In Enough As She is, Rachel Simmons writes this, “As little girls, they might be feisty and spirited, forceful and stubborn, but as the unwritten rules of young womanhood sink in, this once fierce voice becomes muted or even silent” (xv). Let’s challenge these “unwritten rules”. How? By guiding young women to listening to, trusting, sharing and using their voices They need both the confidence to know their authentic voices matter and the inner strength and courage to use them.

Lindsay Sealey, BA, MA Ed, is the author of the award winning books Growing Strong Girls: Practical Tools to Cultivate Connection in the Preteen Years and Rooted, Resilient, and Ready and Made for More now available on Amazon and Audible She is the founder and CEO of Bold New Girls and Brave New Boys For more ideas and information, visit: LindsaySealey.com.

Teach young women to listen to their inner voices. In a busy, noisy, distracting world, it can feel almost impossible to teach a growing woman to slow down and listen to her inner voice.

HOW TO OVERCOME BURNOUT IN ALL FACETS OF LIFE

Haley Perlus, Sport and Performance Psychology Ph.D.

How to overcome/prevent burnout at your job

To overcome/prevent burnout at your job, first, identify what you can change For example, learning how to say no at work when you are working on multiple tasks simultaneously can help lessen stress and frustration. Evaluating your commitments, setting boundaries, and learning when to turn down requests will help you get the rest you need to give yourself and others your best. Setting personal and professional boundaries is essential to bounce back from burnout because if you feel taken advantage of or disempowered by your relationships, your self esteem is impacted Low self esteem affects stress levels, health, and personal relationships Clear communication is key in setting boundaries that empower yourself, give you more control, reduce stress, and put you on the road to better well being.

How to overcome/prevent burnout as a parent

Recovery can take two forms One form is practicing stillness Stillness techniques include, but are not limited to, meditation, deep breathing, sleep (including naps), and simple, quiet time. Even just one minute of quality deep breathing can renew emotional energy Variety is the second form of recovery that can treat and prevent burnout Variety essentially offers you an opportunity to recover from one task while engaging in another task that requires a different type of energy. For example, physical activity provides positive stress for your body while creating wonderful recovery for your emotions and mind Stepping away from your computer for 10 minutes and folding laundry while listening to calming, peaceful, and happy music can provide mental recovery If you take advantage of it, your mind will escape from the computer and the music will help with emotional recovery (as long as you don’t focus on the pressure of getting chores done and, instead, enjoy crossing laundry off the list while enjoying your favorite music). No matter what recovery (i e stillness and variety) you choose for yourself today, take everything one step at a time, and make small changes along the way Tiny changes can have a ripple effect that eventually leads to significant results in your overall health.

How to overcome/prevent burnout as a caregiver

When taking care of a family member, friend or loved one, most of the sympathy tends to go to the person who is ill or infirmed. Many forget the emotional and physical toll that being a caregiver can present. More than 40 million adults in North America are taking care of elderly, chronically ill or disabled loved ones, according to Pew Research Center Signs of burnout can include, but are not limited to: depression, fatigue, anxiety about the future, sleeplessness, loss of appetite, hopelessness and other symptoms. Although being a caregiver is never easy, there are some things you can do to make it more manageable Ask for help whenever possible, whether paying a professional or calling upon a friend or family member. Don’t skip your own medical appointments. If you are not well, you are not in a position to care for someone else Check policies for family leave benefits at work Don’t feel like you have to keep a constant vigil by their bedside, especially if you know they tend to nap or sleep at times of the day. Use those times for some self care and pampering. Speak to other caregivers you know to get tips on managing, or speak with the attending physician or hospital social worker

How to overcome/prevent burnout as a student

To overcome burnout as a student, set reasonable goals. Write a to do list each day of assignments that need to get done and note their due dates Use daily reminders and calendars to stay motivated to achieve deadlines Set aside time and pencil in time to practice mindfulness Time away from your obligations is just as important as time spent fulfilling your obligations. Practice self care to reduce stress and let your mind relax Celebrate small wins along the way and keep the end goal in mind Think big picture: one bad grade does not determine your future.

How to overcome prevent/burnout from working out

If you overtrain and don’t allow your body to fully recover, you are likely to experience workout burnout. Also, boredom will kick in if you stay with the same routine over a long period If you overtrain, you are more susceptible to injuries that can take you out of your routine and make it harder to “jump back in.” Setting fitness goals that are realistic for your age,

level of condition and work/personal schedule is critical Many athletes or “weekend warriors” feel guilty if they take a break from training. It is wise to take off two days a week. There is a reason for the term “stress fracture ” While weight training is great for improving bone density and high impact workouts are excellent for cardio, your bones get stressed, which can lead to fractures Don’t obsess over numbers, reps, inches etc. Focus more on how you feel after the workout mentally and physically. Switch up your workouts so that you don’t reach an exercise plateau If you need to, get a fitness buddy, change your workout environment, the music you listen to, or treat yourself to some new workout gear.

Dr Haley Perlus knows what it takes to overcome barriers and achieve peak performance As an elite alpine ski racer, she competed and trained with the best in the world, pushing herself to the limits time and time again. Now, with a PhD in sport psychology, Haley continues to push boundaries and drive peak performance, helping athletes and Fortune 100 executives reach their goals

“No matter what recovery (i.e. stillness and variety) you choose for yourself today, take everything one step at a time, and make small changes along the way.”

D R . H A L E Y P E R L U S

ALMOND BUTTER STUFFED DATES AND COCONUT BITES

Ingredients Method

1/2 cup sugar free chocolate chips

1 tablespoon raw coconut oil

8 pitted Medjool dates

2 tablespoons crunchy nut butter (substitute sunflower butter if nut allergies)

2 tablespoons unsweetened shredded coconut

Tools

Wax paper

Cookie sheet

In a microwave proof bowl, cook chocolate chips and raw coconut oil for 60 seconds. Remove from heat and mix well with a spatula until smooth Cut a slit down the middle of the date. Fill with a small spoon of crunchy nut butter and a pinch of shredded coconut Set out a lined cookie sheet Dip the bottom of the dates into chocolate, then place on cookie sheet; drizzle remaining chocolate over the top. Cool in the fridge thoroughly until chocolate hardens. Enjoy thoroughly!

CLEAN

DIPPED APPLE POPS:

In a bowl, cover dates with warm water and allow to soak for 30 minutes to soften. Remove and drain, reserving 1/3 cup water. In a food processor, combine dates, coconut oil and water. Process for about 2 minutes or until a smooth, creamy consistency is achieved. You can add a little more water if needed but the idea is to get a thick enough mixture to adhere

Ingredients

1 1/2 cups old fashioned, gluten free oats

30 grams protein powder (Garden of Life Vanilla Chai flavor or your favorite low sugar vanilla protein with two teaspoons pumpkin spice

1 cup unsweetened canned pumpkin

1/2 cup unsweetened shredded coconut 1/3 cup cool water

Meet the Chef

Chef Mareya, THE FIT FOODIE, a nationally recognized food expert, celebrity chef, nutrition coach and author of ‘Eat Like You Give A Fork: The Real Dish on Eating to Thrive’ shares her favorite healthy treats:

PUMPKIN CHAI SPICE TRUFFLES

Makes 16 1 oz balls

Method

In a medium mixing bowl, combine oats and water and allow oats to absorb moisture for 10 minutes. Add pumpkin, protein powder and water Mix thoroughly until well incorporated Freeze mixture for about 30 minutes Roll into 1 1/2ʹʹ balls, and roll into unsweetened shredded coconut. Freeze extras in an air-tight container for grab and go snacks, clean desserts and pre/post workouts.

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