Happy Working Woman

#068 - The second episode of a four-part series where we take a deeper look at your 20s, 30s, 40s and 50s to help you thrive! This episode of Happy Working Woman will help: -Women in their 30s who work and also want to be healthier - Busy working women who feel overwhelmed with exercise & nutrition -Anyone who wants to establish a better routine REFERENCES: Instagram @sisinshape @virgbain 

#067 - The first episode of a four-part series where we take a deeper look at your 20s, 30s, 40s and 50s to help you thrive! Today on Happy Working Woman, we are joined by our 20s-aged guest Kiara to share reflections and learnings in this decade.  REFERENCES: Instagram @virgbain @sisinshape  

#066 - Have you found yourself setting goals for health, fitness or career but not reaching them?  Then you look back and realize you were self-sabotaging.  Today on Happy Working Woman we discuss Self Sabotage and how it's driving impulsivity, poor emotion regulation, and a skewed belief system. Discover how you can identify Self Sabotage and end it! REFERENCES: Instagram @virgbain @sisinshape

#065 - Are you back into a busy schedule this Fall and struggling to get on-track with your healthy routines like regular exercise and eating less junk? It is common to struggle to fit in healthy routines amongst back-to-school, kids' activities after work and on weekends, work travel and networking starting up again the transition from a more relaxed summer schedule to Fall. The good news is you can get back on-track this Fall quicker and easier than you think! In this episode on Happy Working Woman you learn how to put your health & wellbeing on-track this Fall in just 14-days! REFERENCES: Habit Tracker Template 14-Day Instagram @virgbain @sisinshape

#064 - Disordered Eating sits on a spectrum between normal eating and an eating disorder and may include symptoms and behaviours of eating disorders, but at a lesser frequency or lower level of severity. Today on Happy Working Woman we discuss what disordered eating is and the signs to look out for. Signs you may be dealing with disordered eating You restrict food after “over eating” You use fasting as a way to control weight You skip social events or going out with friends because of the stress/anxiety with eating out You get anxious around food You take diet pills or laxatives You cut out or restrict food groups You have multiple “Food Rules” You have shame/guilt around food and your body If you have any concerns about your relationship with food, please reach out to your doctor. REFERENCES: Instagram @virgbain @sisinshape

#063 - Why do some women seem to get effortless results in their fitness, career & life?  They are able to not only achieve their goals but sustain their results. Today on Happy Working Woman, we pull back the curtain on what these women are doing differently and how you can too. You'll learn: Why silver-bullets are holding you back from getting what you want. How systems are most effective in obtaining and maintaining your desired outcomes. What systems the most successful women have in place. The steps you can take to get the results you want, and keep them! REFERENCES: Instagram @virgbain @sisinshape

#062 - Many working women think being fit and healthy is hard but the truth is it is simple but perhaps not easy. Today on Happy Working Woman we share the 4 building blocks and actions you can take daily to build a fit and healthy body and lifestyle.  REFERENCES: Instagram @virgbain @sisinshape

#061 - Have you noticed you feel drained of your energy or down about life or just icky after interacting with certain people? Then chances are they are one of 3 types of people who, if you let them, will steal your well-being & sabotage your happiness. Today on the podcast, we help you identify these 3 people in your life and show you how to block them so you are instantly happier & healthier. LET'S CONNECT! Erica's Instagram @sisinshape  

#060 – You already know exercise is a must for a healthy body & happier life you feel good in.  But not all exercise gets you a toned body or the results you want. In this episode of Happy Working Woman, we share how to adapt your exercise to get a toned body.  We talk about the secret sauce of exercise – Resistance Exercise! We discuss what Resistance Exercise is and is not, why it's so effective & how to do these exercises in your own exercise routine. REFERENCES: Resistance workout for Hourglass Curves Erica's Instagram @sisinshape Virginia's Instagram @virgbain

#059 - Its so easy to feel like we either must be ‘all in” or completely off the wagon when it comes to our fitness and diet regime. But that's simply not true!! There is so much grey in between the black and white. You don't have to go to either extreme.   Today on Happy Working Woman we discuss how you can have both, provide tools to build your intuition with your body so you can feel strong, healthy, sexy and empowered everyday of the year! REFERENCES: Instagram @virgbain @sisinshape

#058 – If you're wanting to eat healthier and avoid extra snacks, treats and the not-so-good-for-you foods, then you may be wondering if you NEED to prepare your food ahead for the week.   Today on the podcast, we share realistic and effective food prep strategies that won't require you to spend hours in the kitchen.   REFERENCES: 10 Healthy Snack Ideas for Working Women Erica's Instagram @sisinshape Virginia's Instagram @virgbain

#057 - Studies show that working professionals will have upwards of seven careers in their lifetime.  So how do you know when it's time to change jobs, or just level-up and change your perspective of your current career?  Today on Happy Working Woman we discuss knowing when it's time for a change or when its time to stay and kick-it-up a notch.

#056 - A good routine conserves your energy, brings order and predictability to your life, promotes health and even protect you from more self-destructive impulses. If you're looking to be free to be happier & healthier, discover the 5 Must-Have Routines for Working Women. REFERENCE LINKS: Episode #20 - Stop Struggling to Eat Better!⠀⠀

#055 – In your quest for a balanced life, have you neglected your hobbies? As children you are an expert in finding hobbies… dance, sports, music lessons. But if you're like many working women, somewhere on the path to adulthood you stop trying new things and spend less time on your non-career interests. It's not too late! Today on Happy Working Woman, you'll discover: Why hobbies matter for your physical health and more What a hobby really is (and isn't!) How to find a hobby Whether your side-hustle is ruining your hobby 5 Ways to pick a hobby LINKS: NY Times Guide: How to Find a Hobby Virginia's Instagram @virgbain Erica's Instagram @sisinshape

#054 - Whether you're in sales, an entrepreneur, or just trying to get help on your next project, the art of persuasion and understanding a few basic principles of human behavior can help you get what you want. Today on Happy Working Woman we dig into human behavior and how the art of persuasions can help all of us in our lives. 6 useful strategies of persuasion: What's in it for them? Don't require them to change too much Make sure they like and trust you Use emotions to persuade them Use logic Leverage your personal qualities LINKS Virginia's Instagram @virgbain Erica's Instagram @sisinshape

#053 – The truth is technology is not neutral. Chances are you can relate to wasted time, negative feelings, endless scrolling, and low-level anxiety during or after technology use. Today on Happy Working Woman, you'll discover: Why tips and trick are not enough to permanently reform yourdigital life 3-step digital declutter process What technologies are truly optional in your life How to take a real break from technology Ways to take back control of technology in your life LINKS: “Digital Minimalism: Choosing a Focused Life in a Noisy World” by Cal Newport 3-Step Digital Declutter Process Virginia's Instagram @virgbain Erica's Instagram @sisinshape

#052 - Wellness seems to get more and more complicated each day… do this not that, track this not that…but true wellness at its core is simple. It may not be easy or sexy but its just the act of finding the habits and routines that help YOU find peace, help you do your best work and allow you to show up as your best self! Today on Happy Working Woman we discuss what true wellness is and how you can start improving yourself today! LINKS Virginia's Instagram @virgbain Erica's Instagram @sisinshape

#051 - Food is our nourishment for our physical bodies and nourishment on a cellular level, so it's incredibly important to consuming a wide variety of foods that contribute to your health and help prevent chronic disease. But let's be honest, food is also more than just that physical nourishment. It's a way of connecting to others, it can be medication, distraction, comfort. Today on Happy Working Woman we discuss how to build a better relationship with food and the challenges to having a healthy relationship with food in today's world. LINKS: Virginia's Instagram @virgbain Erica's Instagram @sisinshape

#050 – If your snacking isn't as healthy as you want it to be or if you feel a bit out of control with your snacks, then then this episode is for you! Today on Happy Working Woman, you'll hear: Why snacks can be such a struggle Learn how many snacks to have and when The ONE list you need to snack better 10 healthy snacks for working women LINKS: Top 10 Healthy Snacks for Working Women Podcast #023 – “How to Ditch All or Nothing Mentality” Virginia's Instagram @virgbain Erica's Instagram @sisinshape

#049 – The truth is, almost all of us have more than our fair share of hard times when it comes to our wellbeing, but not all of us share them or talk about them. And that’s doing people a disservice because we’re painting a warped view of the reality of wellbeing. So today on Happy Working Woman, we open up about the highs and the lows of working woman wellbeing – such as eating better and exercising – and lighten the load for everyone else on the same journey. In this episode, hear what healthy really looks like for the most successful working women and how sharing the hard times will help you be healthier and happier too. LINKS: Virginia's Instagram @virgbain Erica's Instagram @sisinshape

#048 - Visualization techniques have been used by successful people to visualize their desired outcomes for ages. The practice has even given some high achievers what seems like super-powers, helping them create their dream lives by accomplishing one goal or task at a time with hyper focus and complete confidence. In fact, we all have this awesome power, but most of us have never been taught to use it effectively. Elite athletes use it. The super-rich say they use it. And various peak performers in all fields now use it. That power is called visualization. Today on Happy Working Woman we discuss the power of visualization and how it leads to manifestation, is this for you? Or have you thought of this as just “woo-woo”?

#047 – Women are more likely than men to use a fitness device like an iWatch or Fitbit but are you aware of the good, bad and ugly if you have a wearable? This week on Happy Working Woman we discuss the best way you can use a wearable for fitness and how to avoid the worst mistakes. In this episode you’ll hear: What are the most common ways working women are using their wearables for fitness How to identify if you’re getting the most from your iWatch or Fitbit Why you shouldn’t only rely on the data 3 worst ways working women use their wearable and how you can avoid those mistakes Tips to get better results from your exercise with a wearable LINKS: Heart rate calculator and ranges https://www.sisinshape.com/podcast/heart-rate Heart Rate Follow Along Workout www.sisinshape.com/podcast/workout/heart-rate

#046 - You’re too controlling. You’re being too loud. Why are you always so disciplined. You’re asking too much. Don’t you think you should tone it down. Do these sound familiar? These messages may have come from our families, our teachers, our coaches, our siblings and peers. And then later, our lovers, co-workers, and even our in-laws. Chances are ALL of us growing up as a woman in this world received some version of these messages from society as a collective. Each message delivered is a warning “you’re too much”. Today on Happy Working Woman we discuss what it means to feel like you’re “too much” and how to start reclaiming your muchness!

#045 – With all the changes in our lives over the past year we reflect on the things working women might choose to keep from this unusual time of lockdowns and restrictions and which ones working women benefit most to ditch. Today on Happy Working Woman, we make a KEEP IT or DITCH IT list from the past year. In this episode you’ll hear: - The 4 things we’re hearing from you that you want to KEEP from the pandemic changes - Why healthy eating hasn’t improved over the past year and the ways fitness has improved - The 5 things we can’t wait to see DITCHED for working women

#044 - From billboards along the highway, commercials on television to the content on the Internet and social media, our sons and daughters are bombarded by morally questionable media. Raising responsible and confident children, especially daughters, in this environment can be difficult. Every day, our girls face peer pressure and unrealistic standards of beauty and popularity. Girls and women tend to compete more with each other so what can we as Moms do to raise women who will achieve self- sufficiency in adulthood? Today on Happy Working Woman we discuss the challenges and the gifts of raising a daughter in ‘todays’ world.

#043 – Our beauty is more than skin-deep but we confess… we want to feel beautiful BOTH inside and out! This week on Happy Working Woman, we are joined by beauty expert and celebrity make-up artist Valeria Nova where we dive deep into the truths and myths of making yourself a priority and self-love. Val has been the make-up artist for over 200 magazine covers and for decades has had women sit in her chair for their photoshoots, television segments, the stage or their special events. She has heard the confessions and secret worries of women when it comes to beauty and being confident in our skin. Through her company Two Chicks and Some Lipstick she helps more women experience self-love and feel beautiful from the inside out. In this episode you’ll hear: - The most common thing women say when getting their make-up done. - How to start thinking differently about your beauty from the inside out. - The 3 Myths of Self-Love. - The reason why 5 minutes can make all the difference for a working woman to be more of a priority. LINKS: Follow Val on Instagram @twochicksandsomelipstick Check out her “Make-up + Self-Love Program” at https://www.twochicksandsomelipstick.com/

#042 - A goal oriented approach might be leaving you with a yo yo dieting effect. You hit your goal, celebrate... then what? Statistics show Many will pack the pounds back on and then some! True long term success in anything but especially in weight loss, body composition and building a better healthy foundation is goal less. It’s not about hitting arbitrary goals, it truly is the process, learning, refining and continuous progress.  Today on Happy Working Women we discuss how it might just be your “weight loss goals” that are keeping you from ultimate success!

#041 - We’re told being grateful for what we already have is the secret to happiness and yet in the next breath told to reach higher and dream bigger to live life all in. This week on Happy Working Woman we discuss the paradox of satisfaction versus striving for happiness in our career, personal life and even within ourselves. In this episode learn: The ways both satisfaction and striving contribute to your happiness, Why the two are a paradox for living a “happy life”, How to reconcile goal setting with appreciation for what you already have.

#040 - When you say no to something it’s like getting a credit, you have now opened yourself up to the possibility to do anything else. When you say yes to something its like a debit… you’ve now committed to doing something and are saying No to anything else. Yet, we tend to say yes to so much more then what we say no too… today on Happy Working Woman we discuss the power of NO and how you can start setting better boundaries, and appreciate the real value of “No”.

#039 - Being fiercely independent can serve us well. We can gain financial and emotional independence through hard work and self-efficacy. And when life gets hard, we handle it. Yet being fiercely independent can have its moments of isolation and even loneliness. Today on Happy Working Woman, we look at 3 Ways to Stay Independent yet Avoid Loneliness. In this episode, you’ll hear: Why independence can be both empowering also kind of lonely, The systemic ways women are isolated in our careers and wellbeing, How to stay connected while being independent.

#038 - You’ve lost weight but you’ve hit a plateau. That last 10lbs seems so much harder, if not impossible to make progress on. Today on Happy Working Woman, we answer why the last 10lbs can be so hard to lose and how to move past that frustration. We don’t want you to feel frustrated and confused if you’re exercising and making healthy eating improvements but not seeing the progress you want. That can lead to crash-diets and counter-productive approaches. The problem we face isn’t with weight loss itself as it’s with unhealthy dieting, yo-yo and unrealistic approaches.

#037 - We scroll through social media, we question our actions, is the grass greener on the other side? Are we doing “IT” right? What does the future look like? And are we losing our traditional landscape? Today on Happy working woman, I have a fireside chat discussing a number of topics and everyday struggles that I have heard many working woman raise. As discussed on the podcast please email me at virgbain@gmail.com with your thoughts and suggestions!

#036 - If you’re like most busy professionals, you want to exercise more. And then time and again, life just gets in the way. You’re too busy. And in all the hustle and hard work, exercise gets squeezed out. This, in reality, is most people’s experience of exercise. The truth is, those spare hours in the week are not going to materialize. We need to come up with a different solution. Today on Happy Working Woman we dive into why being “too busy” to exercise is a self-destructive belief and how to actually fit in exercise even during your busiest workweeks. In this episode, you’ll learn: Why the physical benefits of exercise get all the attention; How you’re missing critical elements in both your career and life when you skip exercise; Why “me time” is the wrong way to look at exercise; The three ways to exercise even during your busiest workweeks.

#035 - We are over a month into the new year, and statically many people will have already given up or failed on their New years goals. Some of us, for that reason don’t even bother to set them… but if you are a working woman with ambitions we know the importance of striving towards something with a purpose! Today on Happy Working Woman we discuss the difference between Identity habits and goal habits and how making this small shift can make all the difference this year! References: Alter Ego Book Link Identity Habits Quick Start Guide

#034 - For years many of us have struggled chasing numbers! It with grades in school believing that you needed to achieve an 80% or whatever grade it was for you, then you chase a number on the scale, numbers in a calorie calculator, number of pounds you can lift, and numbers on your paycheque. Today on Happy Working Woman we discuss numbers and how they do not define you and that happiness is certainly not found in them!

#033 - We’d all like to think that our spouses and partners would be our biggest cheerleaders in our health and happiness.  But the reality is that making changes, any change, is often met with resistance even from those that love us most. Today on Happy Working Woman we discuss why our partners and kids can be one of our biggest obstacles in trying to eat better and exercise and how to turn those obstacles into your biggest supporters. In this episode, you’ll learn: Why even positive changes are met with resistance; How it’s OK to just do it at first without their support; What you can do to improve the situation in your home and gain support; The four steps to turn your spouse and family from obstacles into your biggest supporters.

#032 - After the turmoil of 2020, many of us are ready for a fresh start.  But how do you set and achieve the DREAMS you really want? Today on Happy Working Woman we discuss how to identify what your dreams really are and what actionable steps to take to achieve them! In this episode you’ll hear: The difference between ‘Dreams’ and ‘Goals’; Why you need to Dream more; The 11 Key Areas to dream about as a working woman; How to dream even as an adult. REFERENCES: 11 Key Areas To Dream > Download PDF Here

#031 - Have you made the pandemic a really good reason to drink daily? With working from home, homeschooling kids at the same time and all the stress and uncertainty we experienced this year many women are drinking more wine or bubbly alcoholic drinks more than ever before. Today on Happy Working Woman we look at the significant uptick in drinking amongst working women and how to get back control of your occasional drinking. In this episode you’ll learn: How much is too much; Why you need to assess your current intake; How the alcohol industry is targeting YOU; The impact of ‘casual’ drinking too often on your body and life; Steps to take to break this new ‘bad’ habit. References: Assessment tool: “Are you drinking too much alcohol?” Harvard Medical School https://bit.ly/3nSJWQr BBC Article “The feminisation of alcohol marketing” https://www.bbc.com/worklife/article/20200924-the-feminisation-of-alcohol-marketing

#030 - Managing your work plus the rest of your life is a complex on-ongoing.  You handle a full-time job, care of your children, parenting and since COVID many have also been at-home teacher WITHOUT the help of your regular support systems. You’re left feeling Bad. Guilty. and Lonely. You want to commit to better balance in your life but you feel like you’re barely “hanging-on” some days. Today on Happy Working Women, we discuss the pursuit of that always elusive utopia called "Balance".

#029 - Based on natural laws which govern all of creation, the 7 spiritual laws shatter the myth that success is the result of hard work, exacting plans, or driving ambition. The Seven Spiritual Laws of Success, written by Deepak Chopra offers a life-altering perspective on the attainment of success: Once we understand our true nature and learn to live in harmony with natural law, a sense of well-being, good health, fulfilling relationships, energy and enthusiasm for life, and material abundance will spring forth easily and effortlessly. Today on Happy Working Woman we share the 7 spiritual laws for success and how they apply to you as a working woman. You can order the book here: https://www.amazon.ca/Seven-Spiritual-Laws-Success-Fulfillment/dp/1878424114  

#028 - You want to commit to better balance in your life.  You want to exercise and eat better.  And as working women you want dedicated time spend on YOU. But… everyone and everything gets prioritized over you.  You go to work early in the morning to get ahead of the rush & when you’re back home you’re focused on the kids.  Then at the end of the day you lack energy for whatever commitment you had for dedicated time spent on you. Today on Happy Working Women, we discuss Boundaries.  3 signs that you lack healthy boundaries and how to realistically set and protect your boundaries as a working woman. Brene Browns Talk: https://www.youtube.com/watch?v=5U3VcgUzqiI  

#027 - Even though the holidays likely won’t be quite the same for most of us this year, I still wanted to share some holiday hacks and success strategies to make sure you thrive over the holiday season! As working women and moms, we often take care of ourselves last! Today on Happy Working Woman we share our Top 5 Success Strategies to keep that momentum going over this indulgent time of year: 1. How to Start Your Day Off Right 2. Skipping on Sleep is also an "Over-Indulgence" 3. Simple Swaps You Can Make 4. Cheers to Hydration!! 5. Enjoy the Moments  Download your Healthy Holidays Guide here https://mailchi.mp/0536994ae941/health-holidays

#026 - Many of us deal with the "winter blues" or SAD Seasonal Affective Disorder. Today on Happy Working Woman we talk about those dreaded winter blues, preventative measures we can take now, and how to overcome the winter blues for a happier and healthier winter season.

#025 - Wellbeing doesn’t just “Happen”.  Your career does a better job of putting strategies in place for you to keep progressing at work. But if you want to “stick-with-it” when it comes to your wellbeing, then you must accept eating better & exercise doesn’t just happen. This week on Happy Working Woman we look at the 4 strategies that actually work for a Working Woman to stick-to eating better & exercise during your busiest and most stressful weeks. In this episode you'll learn: Which routines you need most as a working woman. Why accountability is set-up for your progress in your job put not always in place for your wellbeing. What is "decision fatigue" and whether it is contributing to your inconsistent wellbeing actions. What a goal must have for it to drive you to stick-with-it.

#024 - Quite often we are chasing a number on the scale or a look we think will make us happy.  But at what point is it time to stop dieting, accept your body and simply focus on health and happiness? Today on Happy Working Woman, we pull back the curtain on the fitness industry and discuss why dieting may not be the right approach and the ups-and-downs of the scale. In this episode, you'll learn: The most common words working women use to describe her fitness and nutrition goals. Why the scale is not reliable and has no place in judging your overall success. The unrealistic images and messages the fitness industry puts out to working women. How you can learn to appreciate your body and focus on health.

#023 - In "all-or-nothing" thinking you are either a success or a failure. All-or-nothing thinking not only holds you back from achieving and trying things in your life, it also keeps you from what so many working woman desire… “Balance”. Today on Happy Working Woman, we talk about how to ditch all-or-nothing mentality to live healthier & happier. In this episode, you learn: The most common reasons working women derail our wellbeing intentions with all-or-nothing mentality What to do when these common moments arise. How to approach: sickness, work deadlines, and difficult life events with more balance Whether perfectionism, fear of failure or performance anxiety may be contributing to your inability to start a new program you know you need. 

#022 - Office politics.  You engage in office politics to your benefit or your peril as a working professional.  Avoiding office politics completely is a naive belief that will hurt your career.   This week on Happy Working Woman, we look at how to play office politics and still be a nice person.   Referenced article/source: - Dr. Karlyn Borysenko of Zen Workplace - Your Office Politics Playbook (Forbes Article)  

#021 - Sooner or later we all have to work for someone we can't stand. Whether it's an inept supervisor, an undermining department head or an overly demanding client. When that happens some people quit, some suffer in silence and others cope by sulking, gossiping, obsessing or retaliating.  Today on Happy Working Woman we discuss how working for someone you don't like can actually make you grow and become a better person for it. So grab a pen and paper you may what to take down some notes!  Resources mentioned in Podcast: Find Book: Working for you is Killing me Virginia Bain: @virgbain (instagram) www.virginiabain.com Erica Willick: @sisnshape (instagram) https://www.sisinshape.com/  

#020 - Why is it that eating better is such a struggle?!  It feels overwhelming to get started with changes in this area. We get it.  There's a lot going on.  Career, family, home, tasks, to-dos and more.  How is it possible to get a handle on this enough to improve our eating? This week on Happy Working Woman, learn how to stop struggling to eat better. - What systems do healthy working women have in place to eat better? - How to set-up your own system to plan dinners (and stick-to-it) - What important item you NEED in your kitchen to improve your eating - Triggers that help you week-to-week to keep you consistent - How to manage picky eaters/partners in eating better

#019 - Many of us are quietly plagued by a nagging sense of being flawed or defective. We secretly believe that we’re a failure, which stifles our energy, cramps our freedom, and prevents us from being ourselves. Do you feel like you are doing same thing everyday? Are you lacking motivation? Not sure where you want to go or be? Today on happy Working Woman we talk about feeling stuck and what you can do to get unstuck.  We give you 5 signs that may indicate that you are stuck and tips on how you can start to get un-stuck!  So grab you headphones and your coffee sit back and enjoy!

#018 - We all have those things we think about, we wish we could do but we make reasons, limitations on why we can’t. We have fears that hold us back from reaching our full potential. Today on Happy Working Woman we discuss the fears that hold us back and how we can move through them to reach the greatness that lies in us all: - How fear show-ups in your life right now - The uncomfortable feeling of fear - How to acknowledge fear and re-frame the situation to move forward - The power of an action plan - When to hire a coach to help move past the fear Each of us must confront our own fears, must come face to face with them. "How we handle our fears will determine where we go with the rest of our lives. To experience adventure or to be limited by the fear of it." -Judy Blume