tag:blogger.com,1999:blog-21969466837557538702024-03-14T02:18:06.610-07:00QueenB Says......All about what I know and what I'm learningQueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.comBlogger81125tag:blogger.com,1999:blog-2196946683755753870.post-18391325919188935022015-02-07T17:15:00.000-08:002015-02-07T17:15:39.663-08:00Part 3: Eating out on Paleo
<span style="font-family: Calibri;">Sorry this one took so long to get posted, but I've had some pretty inspirational days the past few weeks that have been taking up the creative space in my brain! More on that in my next post... until then, let's talk about eating out! </span><br />
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<span style="font-family: Calibri;">Eating out on Paleo is easy in the sense that you can always
find an option. What makes it hard is there are so many other options that you
would like to have, that <i style="mso-bidi-font-style: normal;">aren’t</i> Paleo!
</span></div>
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<span style="font-family: Calibri;">My husband and I only eat out about 2 or 3 times a month, so a lot of times I
just let that be my cheat meal. But when I have work dinners, girls night,
special occasions, people are in town, or when I am traveling it definitely helps to know how to
order. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">When I am traveling, there are a few things that are
important. I bring a Larabar and a packet of almond butter for every day that I
am going to be gone. This becomes one of my meals or a snack. You can always
find apples or bananas at a coffee shop or in the airport. Bags of almonds or
cashews are also very easy to find. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">Chipotle or a “fast casual” salad restaurant are a great
place for lunch. At Chipotle I order a steak or chicken salad and top with fajita veggies,
salsa, and guacamole. No croutons, tortillas strips, beans or corn, your call
on cheese. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">A few recent meals at nicer restaurants included a Caesar
salad topped with cod for lunch, I just had them hold the croutons. And at a tapas
restaurant I had an order of spiced nuts, side salad, mussels, and bone
marrow.<span style="mso-spacerun: yes;"> </span></span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">Mexican? You can get a salad topped with protein – chicken,
steak, fish, shrimp. A vinaigrette is a good option, but I find salsa and guac
to be a nice change. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">At a pub? Salad with protein is easy, but you can also order
a burger or chicken sandwich with no bun, add bacon and mushrooms and
caramelized onions. They always ask you to choose a side, so a side salad is
best, but sweet potato fries are good too. I promise they are used to people
asking for no bun! I do it all the time. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">Pizza. I don’t do this often, but I have no problem finding
gluten free pizza here in the Boulder area. I have found them to be quite tasty
and great for thin crust lovers! I know that’s not the case everywhere, so
order a side salad and eat the toppings or better yet, just make it your cheat
meal. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Steak houses are easy. Just stick with meat and veggies. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">BBQ is also easy. Stick with the meat and find a green veggie option and go ahead and eat some potatoes! </span></div>
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<span style="font-family: Calibri;">Asian restaurants also have a lot of meat and veggie
options. And make sure to get sashimi instead of rice based sushi. </span></div>
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<span style="font-family: Calibri;">What other restaurant types do you have questions about? If you missed the <a href="http://www.queenbsays.com/2015/01/i-went-paleo.html">basics of Paleo</a> and <a href="http://www.queenbsays.com/2015/01/part-2-what-can-i-eat-on-paleo.html">how to plan</a>, check out Part 1 and 2. </span></div>
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<span style="font-family: Calibri;">Talk to you soon... I am so excited about some things that are manifesting in my life and can't wait to tell you about it! </span></div>
QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-66945197080926923282015-01-26T14:52:00.000-08:002015-01-26T14:52:55.297-08:00Part 2: What Can I Eat on Paleo? <span style="font-family: Calibri;">The biggest challenges I hear from people that struggle to maintain
a Paleo diet are that it is boring, it is hard, and they don’t have time. </span><o:p><span style="font-family: Calibri;"> All the time people ask, "What can I not eat?". But try to think of it in terms of "What can I eat?". </span></o:p><br />
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<span style="font-family: Calibri;">First, I love food and I love cooking, so you know I am not
going to eat boring meals. You’ll see in my weekly menus below that there is a
great variety, different ways to use the same ingredients, and the meals are
satisfying. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
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<span style="font-family: Calibri;">Second, Paleo is easy one meal at a time, but can seem
daunting when you have to plan for many meals a week. But there are tons of
websites with great recipe ideas, Pinterest is great for creating an online
recipe book, and before you know it you have a handful of go to meals you keep
in rotation that make it easy. Some of my favorite websites for recipes are: <o:p></o:p></span></div>
<br />
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><a href="http://www.paleomg.com/"><span style="color: blue; font-family: Calibri;">www.paleomg.com</span></a><span style="font-family: Calibri;">
</span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><a href="http://www.inspiralized.com/"><span style="color: blue; font-family: Calibri;">www.inspiralized.com</span></a><span style="font-family: Calibri;">
</span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><a href="http://www.civilizedcaveman.com/"><span style="color: blue; font-family: Calibri;">www.civilizedcaveman.com</span></a><span style="font-family: Calibri;">
</span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><a href="http://www.nomnompaleo.com/"><span style="color: blue; font-family: Calibri;">www.nomnompaleo.com</span></a><span style="font-family: Calibri;">
</span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><a href="http://www.stupideasypaleo.com/"><span style="color: blue; font-family: Calibri;">www.stupideasypaleo.com</span></a><span style="font-family: Calibri;">
<o:p></o:p></span></div>
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<span style="font-family: Calibri;">As for making the time, you have to plan and prep. Schedule
it into your day. Here’s how I do it. I make a 7 day menu and list all the
ingredients I need. We go to the store on Friday after work. I make a list of
everything that I can prep ahead of time – spiralizing zucchini or sweet
potatoes, ricing cauliflower, shredding cheese, cutting onions, bagging smoothie
ingredients, making sauce or salad dressing, smashing cauliflower or mashing
potatoes. I always keep throwaway Tupperware and baggies on hand. On Saturday
or Sunday I spend an hour or 2 prepping the food for the week. Turn on some
music and depending on the time of day, have a cup of tea or a drink and it can
be quite relaxing! Also, I like to make something on Sunday that we can eat for
a few days, as you’ll see below. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Here are 2 examples of my weekly eating plan with recipe
links and notes. I start on Friday because that is when I go to the store and my
food plan starts. Italics mean that I prep that during my weekend session. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;"><u>Week 1:</u> <o:p></o:p></span></div>
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<u><span style="font-family: Calibri;">Friday<o:p></o:p></span></u></div>
<span style="font-family: Calibri;">8:00am - <i style="mso-bidi-font-style: normal;">Green
smoothie</i> – Half banana, apple, orange, kale, spinach, ginger, 2 dates. (I
cut, bag, and freeze the fruit during my prep. I always keep a baggie of small
squares of ginger root in the freezer.)<o:p></o:p></span><br />
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<span style="font-family: Calibri;">10:00am – Larabar (optional if I had a hard workout). These
typically have 2-5 ingredients. My favorite is Cashew Cookie and it has cashews
and dates. That’s it! I could make them, but this is easier to keep on hand in
my desk. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">12:00pm – Veggie salad with avocado and scoop of tuna salad
and balsamic dressing. Let’s call this the “Betsy salad” going forward because
I order it everyday at the office. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter (optional if I am hungry)<o:p></o:p></span></div>
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<span style="font-family: Calibri;">7:00pm – Tacos – Seasoned ground beef on <a href="http://slimpalate.com/cauliflower-tortillas-paleo-grain-free-gluten-free/">cauliflower tortillas</a> with lettuce, tomato, avocado, salsa, and small amount of good white cheddar.
<o:p></o:p></span></div>
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<u><span style="font-family: Calibri;">Saturday<o:p></o:p></span></u></div>
<span style="font-family: Calibri;">10:00am – Green smoothie<o:p></o:p></span><br />
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<span style="font-family: Calibri;">12:00pm – Mixed greens with <i style="mso-bidi-font-style: normal;">roasted beets</i>, honey smoked salmon (I am in love with this),
slivered almonds, balsamic dressing, and a small amount of goat cheese. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
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<span style="font-family: Calibri;">7:30pm – Chicken brats with <i style="mso-bidi-font-style: normal;">sweet potato fries</i> and <a href="http://www.inspiralized.com/2014/10/22/sweet-hot-mustard-brussels-sprout-and-apple-almond-salad/">Brussels sprout salad<o:p></o:p></a></span></div>
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<u><span style="font-family: Calibri;">Sunday <o:p></o:p></span></u></div>
<span style="font-family: Calibri;">10:00am – Banana with almond butter<o:p></o:p></span><br />
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<span style="font-family: Calibri;">12:00pm – Brussels sprout salad topped with salmon<o:p></o:p></span></div>
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<span style="font-family: Calibri;">7:30pm – Beef stew<o:p></o:p></span></div>
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<span style="font-family: Calibri;"><u>Monday</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
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<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
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<span style="font-family: Calibri;">7:30pm – <a href="http://www.myrecipes.com/recipe/smoky-beef-stew-with-blue-cheese-chives">Beef stew<o:p></o:p></a></span></div>
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<span style="font-family: Calibri;"><u>Tuesday</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
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<span style="font-family: Calibri;">7:30pm – Baked chicken on mixed greens with avocado, tomato,
and salsa. <o:p></o:p></span></div>
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<span style="font-family: Calibri;"><u>Wednesday (Cheat Day)</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
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<span style="font-family: Calibri;">12:00pm – Cheat meal – Bahn mi tofu spinach wrap panini<o:p></o:p></span></div>
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<span style="font-family: Calibri;">3:00pm – Chocolate from Europe. The guys I work with in Europe always keep me stocked up! </span></div>
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<span style="font-family: Calibri;">7:30pm – Beef stew. Pop tart for dessert. <o:p></o:p></span></div>
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<span style="font-family: Calibri;"><u>Thursday</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">7:30pm – Chicken sandwiches (husband gets a bun, I wrap mine
in lettuce) with <i style="mso-bidi-font-style: normal;">caramelized onions</i>,
avocado, and mayo. Served with <i style="mso-bidi-font-style: normal;">sweet
potato fries</i>. <o:p></o:p></span></div>
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</div>
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<span style="font-family: Calibri;"><u>Week 2:</u> <o:p></o:p></span></div>
<br />
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<u><span style="font-family: Calibri;">Friday<o:p></o:p></span></u></div>
<span style="font-family: Calibri;">8:00am - Green smoothie <o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">10:00am – Larabar <o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter <o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">7:00pm – Tacos – Seasoned ground beef on cauliflower
tortillas with lettuce, tomato, avocado, salsa, and small amount of good white cheddar.
<o:p></o:p></span></div>
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<u><span style="font-family: Calibri;">Saturday<o:p></o:p></span></u></div>
<span style="font-family: Calibri;">10:00am – Green smoothie<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">12:00pm – Mixed greens with roasted beets, honey smoked
salmon, slivered almonds, balsamic dressing, and a small amount of goat cheese<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">7:30pm – Beef and broccoli stir fry on <i style="mso-bidi-font-style: normal;">cauliflower rice</i><o:p></o:p></span></div>
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<u><span style="font-family: Calibri;">Sunday <o:p></o:p></span></u></div>
<span style="font-family: Calibri;">10:00am – Banana with almond butter<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">12:00pm – Chipotle chicken salad with guacamole and green
salsa<o:p></o:p></span></div>
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<span style="font-family: Calibri;">7:30pm – Pasta Sauce (I make this in the crockpot all day)
with <i style="mso-bidi-font-style: normal;">zoodles</i> and grated parmesan.
<a href="https://isabelleathome.wordpress.com/2013/07/01/the-best-caesar-salad-ever/">Caesar salad with <i style="mso-bidi-font-style: normal;">homemade dressing</i></a><o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;"><u>Monday</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">7:30pm – <a href="http://paleomg.com/almost-5-ingredient-pizza-spaghetti-pie/">Spaghetti squash lasagna</a> with leftover sauce and Caesar salad<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;"><u>Tuesday</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">7:30pm – Baked fish with <i style="mso-bidi-font-style: normal;">Brussel
sprouts</i> baked in a Dijon vinaigrette and <i style="mso-bidi-font-style: normal;">smashed cauliflower</i><o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;"><u>Wednesday</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">7:30pm – Baked Chicken Parmesan with leftover sauce served on <i style="mso-bidi-font-style: normal;">zoodles</i><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><u>Thursday (Cheat Day)</u><o:p></o:p></span></div>
<span style="font-family: Calibri;">8:00am – Green smoothie<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">10:00am – Larabar<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">12:00pm – Betsy Salad<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">3:00pm – Scoop of almond butter<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">7:30pm – Cheat meal – Grilled cheese and tomato soup</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Check out Part 3 for my tips on eating out. </span></div>
<br />QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-87436402868491897732015-01-25T06:14:00.001-08:002015-01-26T14:53:28.587-08:00I went Paleo... <br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Enough with the heavy stuff… let’s talk food. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Last March I drastically changed my diet. I went Paleo.
Well, about 90% of the time. I did it for vanity and fitness reasons (to lose weight) but found that there were
a lot of other benefits. I feel better, have more energy, look better, sleep
better, and lowered my cholesterol and blood pressure. I’ve also quit referring
to what I eat as a diet because it’s really my lifestyle now. And I’ve found
it to be quite easy. I’m going to give you an example of how I do it, but first
what the heck am I talking about? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Paleo focuses on meat, veggies, and limited fruit, nuts, and
seeds… essentially real, one ingredient foods that have not been processed. You cut grains,
legumes, sugar, and most dairy. You can eat some dairy: butter, full fat cream,
and even some say that high quality cheeses are acceptable. There are a lot of
definitions of Paleo, so I approach it based on what my goals are. If I am not training
for anything or am in a maintenance mode, I will be a little less strict, even
adding in 1-2 cheat meals a week. If I need to drop a few because my pants are
tight or I am training for a competition, then I drop the cheats, cheese, and
higher fat meats and nuts. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Here are a few tips:<o:p></o:p></span></div>
<br />
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;">Never buy foods with a long ingredient list or
ingredients that sound like chemicals. </span><span style="font-family: Calibri;">Stay on the perimeter aisles of the grocery store
and when you need easy meals and snacks, I like Larabars and those small packets of almond
butter. They are a great example of packaged foods with a few ingredients. </span></div>
<br />
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;">Plan your meals. Before you go to the store know
what your lunches and dinners will be, print out the recipes, and write a list.
<o:p></o:p></span></div>
<br />
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;">Take an hour or so on Sunday and prep as much
food as you can. Chop, spiralize, and bag veggies and fruit. <span style="mso-spacerun: yes;"> </span>Pre-make any sauces or dressings you need for
the week. <o:p></o:p></span></div>
<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">My first challenge was figuring out how to do this with a
husband that was not going to eat this way. And tonight’s meal is a great
example of how I do it! Bear with me… the explanation is a lot more complicated
than it is, I swear! </span></div>
<br />
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<span style="font-family: Calibri;">Saturday Menu: <o:p></o:p></span></div>
<br />
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Bratwurst with ketchup, mustard, and spicy
pickles<o:p></o:p></span></div>
<br />
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Sweet potato fries <o:p></o:p></span></div>
<br />
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Sweet Hot Mustard Brussels Sprout and Apple Almond Salad</span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"></span> </div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"></span> </div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"></span> </div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4SeqhbhtcjD__aaejexvJxfmVuBfJyvGqZeO6rGaIIPYsMkCHg0g3edjrHKF5UoLh1HDk454hBzdcuSH9BDFRcblE099YdfJol5PTl4_TmGWY1GyFxU5AuhLG6vNeZwzHZzY3MKVzUBUx/s1600/2015-01-24+19.35.22.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4SeqhbhtcjD__aaejexvJxfmVuBfJyvGqZeO6rGaIIPYsMkCHg0g3edjrHKF5UoLh1HDk454hBzdcuSH9BDFRcblE099YdfJol5PTl4_TmGWY1GyFxU5AuhLG6vNeZwzHZzY3MKVzUBUx/s1600/2015-01-24+19.35.22.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mine is in the front!</td></tr>
</tbody></table>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><o:p></o:p></span> </div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">He gets regular brats, Boulder Sausage brand are the best. I
get chicken apple brats, Saag’s have been my favorite so far. I buy a package
of each and freeze half, so we have another meal ready later in the week. His
is served as you know it, on a bun. For mine, I use the “brat as a bun”
technique and cut down the middle of the brat and put my condiments inside. There
is even a brand of Paleo friendly ketchup, mustard, and mayo called<a href="http://sirkensingtons.com/"> Sir Kensington’s</a>. Easy! We both win! </span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrcTnRPiCt-ZUVLZITHWcRcqVAf29jtdVjvrSlTjbLp0eytejDnzvlu03Np_dzemhleor6Bn1kw2K9JMCi_FoO7tiaFIX2MJN9x5Jf6Td57FaUHq1kUXRJApK4i9NNreUBmNB2Bo0aMa7e/s1600/2015-01-24+19.17.42.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrcTnRPiCt-ZUVLZITHWcRcqVAf29jtdVjvrSlTjbLp0eytejDnzvlu03Np_dzemhleor6Bn1kw2K9JMCi_FoO7tiaFIX2MJN9x5Jf6Td57FaUHq1kUXRJApK4i9NNreUBmNB2Bo0aMa7e/s1600/2015-01-24+19.17.42.jpg" height="200" width="150" /></a></div>
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</div>
<br />
<span style="font-family: Calibri;">Now for the sweet potato fries. This was one that I wasn’t
sure I was going to get him to be excited about, but the first time I made them
he said, “These are good. We can have these anytime you want.” Trust me when I say that
is a compliment! I got a vegetable spiralizer and it has been one of the best
purchases ever! Paderno brand on Amazon for under $40. I take the skin off and
spiralize 2 sweet potatoes, coat with coconut oil and garlic salt and bake on
400 for about an hour. Note, I only eat potatoes or sweet potatoes on days that
I lift weights or have over 60 minutes of exercise. They are carbs after all. <span style="mso-spacerun: yes;"> </span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdH8y2CC4qRSAv1ifCdrOW1pkUo8qywEiFd9JhoAOzEkSmV4TV59jH2nh4yoXsfA2xOcKy3Lv6RvSqpgLyqS4WjPlfeoFMEuGXP8biQy8GPSMCI9h7SVfj5wkdZyCgxERqezbVUJ0VyLlB/s1600/2015-01-24+19.18.18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdH8y2CC4qRSAv1ifCdrOW1pkUo8qywEiFd9JhoAOzEkSmV4TV59jH2nh4yoXsfA2xOcKy3Lv6RvSqpgLyqS4WjPlfeoFMEuGXP8biQy8GPSMCI9h7SVfj5wkdZyCgxERqezbVUJ0VyLlB/s1600/2015-01-24+19.18.18.jpg" height="320" width="240" /></a></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span><o:p></o:p></span> </div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Last, the Brussel sprout salad. It has shallots, spiralized apples, slivered almonds, and shredded Brussel Sprouts tossed in
a mustard, honey, apple cider vinegar, and Siracha dressing. It makes a few
servings so now I have lunch for the next few days… I just top with smoked
salmon, a package of tuna, or a chicken breast. Here’s the <a href="http://www.inspiralized.com/2014/10/22/sweet-hot-mustard-brussels-sprout-and-apple-almond-salad/">recipe</a> if you are
interested, it’s from the best spiralized recipe creator on the planet., in my opinion. <o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqh6FBXcGbiX78Z1urkqAcvf7A8gfmg2gs8QlsLV50AXmpOnVYui1Xz7HoNMz3ZddBo-t5V5WTfZGW91uEmWdSnPTeVWEE70Soteo-51PNC_pCn-zYPPMwVbZ4GSOg8bqWMpPx9PYruvIl/s1600/2015-01-24+19.16.39.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqh6FBXcGbiX78Z1urkqAcvf7A8gfmg2gs8QlsLV50AXmpOnVYui1Xz7HoNMz3ZddBo-t5V5WTfZGW91uEmWdSnPTeVWEE70Soteo-51PNC_pCn-zYPPMwVbZ4GSOg8bqWMpPx9PYruvIl/s1600/2015-01-24+19.16.39.jpg" height="400" width="300" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">So, I’m Paleo. He’s not. And we get to east like THIS! <em>Pasta?</em>
Easy. He gets noodles, I get zoodles. <em>Burgers?</em> Easy. I use lettuce as the bun.
<em>Tacos?</em> Easy. Cauliflower tortillas for me and they hold up great in the freezer
for a few weeks if you make a batch. <em>Chinese?</em> Easy. I use cauliflower rice
instead. <em>Pulled pork with Carolina mustard BBQ sauce?</em> Easy. He eats on a bun, I
eat on smashed cauliflower. <em>Pizza?</em> Not easy. I guess we can’t have it all… </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">In <a href="http://www.queenbsays.com/2015/01/part-2-what-can-i-eat-on-paleo.html">Part 2</a> of the Paleo series I’ll give you a few
examples of weekly menus that comply. Part 3 will be how to order at
restaurants. What else do you want to know? <o:p></o:p></span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-59155183310465011842015-01-23T12:00:00.000-08:002015-01-23T15:27:16.071-08:00Don't look at the menu... yet<span style="font-family: Calibri;">When I first got into sales, they paired me up with a senior
sales rep to show me the ropes. Bob was a very successful, experienced rep with
a dry, sarcastic sense of humor that had no tolerance for stupid, fancy, or ego
boosting behavior. I don’t think he liked very many people, but that was just
my perception as a 25 year old. Anyway, we got along very well. In fact, he
became a person that I hold in high regard and have quite an affinity for. Of
all of the things he taught me – how to organize your territory, how to make
the most of a business trip, how to get people to give you information, how to
ask for the deal – the most important thing was to never look at the menu until
you have had your first drink. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">We traveled together a dozen or more times and I was on his
timeline – I mean, he’d been doing this for years on his own and then the
company forced him to take this spunky, optimistic, overly confident young
thing under his wing – I knew I had to be careful not to cramp his style. His
routine at the end of the day was to find a nice restaurant, you never eat in
your hotel room, order a drink, once it’s finished and only when it’s finished,
look at the menu and take your time to choose what to order. I loved this then
and still love it today. It forces you to slow down, it forces you to have a
conversation or think, it is a ritualistic activity that changes the pace of a
crazy day. Because you savor your drink, you then savor your meal, your time, and
you savor your experiences. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I still do this. And take the sentiment into other
activities. When I am at home, I take my time making a proper James Bond
martini – 2 parts Hendricks gin, 1 part Grey Goose, Lillet, dirty, with blue
cheese stuffed olives. I chill my vintage cocktail glasses I got from a dear
friend, hand stuff the olives, measure the ingredients, shake exactly twenty
times, serve topped with extra olive juice, and take my first sip with my eyes
closed. I love this ritual. I enjoy it. I savor it. It signifies the end of one
part of my day. And it is a physical and mental shift into enjoying my night at
home. <o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJ2dt7WMeEFRKOz8PkCQ6VFvO7ryODvHhOe7yMAEpRDfBSf_s3HrSlGy2QEbkd0fx5YV_UV9fAZlEHGcfRa_yDSSCthSiZijcugcKQ160P1w_x3hjRi1wfzeF2oIi93vzz6ZLyO2xWMMD/s1600/Martini.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJ2dt7WMeEFRKOz8PkCQ6VFvO7ryODvHhOe7yMAEpRDfBSf_s3HrSlGy2QEbkd0fx5YV_UV9fAZlEHGcfRa_yDSSCthSiZijcugcKQ160P1w_x3hjRi1wfzeF2oIi93vzz6ZLyO2xWMMD/s1600/Martini.jpg" height="400" width="300" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
</div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Cooking gives me this same feeling. Coffee is the same for
the start of my day. The 5 minute warm-up at the gym before working out. Writing
a list. Completing it. Listening to jazz and taking a bubble bath. Slipping on
a pair of amazing heels for the office. All of these actions give significance
to the change in attitude or activity that is required. This mental shift gives
me the focus on what I need to do or in some cases what I don’t need to do. Like
look at a menu before I’ve had a proper drink…<o:p></o:p></span></div>
QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com1tag:blogger.com,1999:blog-2196946683755753870.post-42918644269888909632015-01-17T15:34:00.002-08:002015-01-17T15:34:56.083-08:00My, what a big shadow you have
<span style="font-family: Calibri;">I was recently thinking back on my first job out of college
and who inspired me. In 1999, at 22 years old, I started at a technology
company and there was a lady on my team named Robin. She had been doing the job
for a while, been promoted, was well-spoken, smart, effective, and held her own
at the table. In my mind, she had it together. That was what I wanted to be
like! I reached out to her for advice and had lots of questions for her. She
always treated me with respect, kindness, and encouragement. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">We did not work together very long, but I vividly remember
her influence on my path. Out of curiosity, I looked her up on LinkedIn and
imagine my surprise to realize she was only 27 at the time. 27?! To me now, a
27 year old is still early in their career but at the time I held her in such a
lofty spot in my mind. Can you imagine what I must seem like, at 37, to a
person right out of college or early in their career? </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
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<span style="font-family: Calibri;">I think we go through the day, not very aware of the shadow
we cast. While I am just B, who calls my mom on the way in to work most days, who
doubts and questions myself, and who feels exactly like I did at 22 around some
people… I have also been doing this a while, I’m pretty good at it, I am
confident, I have been described as intimidating. Can you imagine the shadow “just
B” might cast? </span></div>
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<span style="font-family: Calibri;"></span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpPSfcsw8Y0W4XTeLWg_ICnroYF-qFiuEpIhRWpEStqm0rVv8_EMDg4JEv1Y8fNxB_m9G68FHOWItikthBwIyjVJ0NzX5J_eCw_Kz2F3YULhnqvOXQAdwihLGkzw1r_IL9dolQ4sC_d9G/s1600/Shadow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpPSfcsw8Y0W4XTeLWg_ICnroYF-qFiuEpIhRWpEStqm0rVv8_EMDg4JEv1Y8fNxB_m9G68FHOWItikthBwIyjVJ0NzX5J_eCw_Kz2F3YULhnqvOXQAdwihLGkzw1r_IL9dolQ4sC_d9G/s1600/Shadow.jpg" height="400" width="300" /></a></div>
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<span style="font-family: Calibri;"><o:p></o:p></span> </div>
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<span style="font-family: Calibri;">I’ve seen what impact a positive statement can have on
someone and how they take it to heart and repeat it to others – I do this when
I get a compliment from my boss or someone I respect. I’ve also seen how an abrupt,
negative comment can bring someone down, even reducing them to tears – and unfortunately
I’ve been on both sides of this situation. I feel a great sense of
responsibility to treat this shadow - or level of influence - with more respect
going forward. I want to be conscious of how my words, actions, body language, and
conversations can have a positive or negative impact. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Specifically, I want to do a few things: <o:p></o:p></span></div>
<br />
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;">As I carry on throughout the day I will smile, I
will engage in pleasantries more often, I will take more time to ask a question
or answer one, I will radiate calmness and happiness. <o:p></o:p></span></div>
<br />
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<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;">When I have the chance to say or do something positive,
I will do it. I will compliment my coworkers to their bosses, I will give
praise more willingly, I will appreciate and thank people more often. <o:p></o:p></span></div>
<br />
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<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;">When I have to say or do something negative, I
will do it with more care. I will do it with kindness, constructively, with a
great deal of thought, and very aware of the situation and people around. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">There are going to be situations when confrontation must
happen. But I will judge more carefully when I have to go into “Pepper”-mode (Pepper
is my alter-ego and is kind of a diva). It must be standing up for something that
is right that I believe in or standing up to something that is wrong. I want
this to happen with the right level of emotion and with people that can handle
it. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">I’ve already started acting on all of this and I love seeing
how the more you give, the more you get. Positivity grows, conversations are
richer, relationships are stronger, and I’m having more fun! I reached
back out to Robin a few months ago to tell her what an influence she had on me
and what a great example she was. We had a great email conversation catching up
on the last 14 or so years and hope to get together for lunch soon to really
catch up. Those are going to be some big shadows! <o:p></o:p></span></div>
QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-21255179471826917732015-01-03T07:00:00.000-08:002015-01-03T09:51:37.728-08:00Joie de vivre! <span style="font-family: Calibri;">I love the thought of having a yearly intention. I got the
idea from my mom, with her concept of word that she wants to focus on in the
coming year. The idea solidified with last year’s workshop where I came up with
my 2014 intention: <a href="http://www.queenbsays.com/2015/01/be-tree.html">Be a tree</a>. </span><o:p><span style="font-family: Calibri;"> </span></o:p><br />
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<span style="font-family: Calibri;">I went back to the workshop New Year’s Day again this year
and was once again moved by the camaraderie and coming together of a roomful of
people to gain clarity to our individual purpose. It is inspiring and emotional
to see what people are aspiring to and I was not the only one with tears in my
eyes as we shared our intentions with each other. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">2014 was truly an amazing year, in all facets. I grew more
than I have in any other year. I am a stronger, happier person with a better
foundation to deal with things that come my way. I have put a lot of thought
into what 2015 is going to be and how I can continue to grow. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">A few things have motivated my 2015 intention. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">I recently read an <a href="http://www.theguardian.com/lifeandstyle/2012/feb/01/top-five-regrets-of-the-dying">article</a> where nurses recounted the top
things people said they regretted on their deathbeds. The number one regret was
not living the life they wanted to live, but living within the expectations of
others. It stuck in my head for weeks. My husband and I have a lot of similar
interests and enjoy our time together, but like every couple we have some
interests that just don’t cross over. Kind of clunkily, I mentioned to him that
I really wanted to go to Paris and visit the Louvre for a few days, vintage
shop, and eat escargot and pate… and there were some other places I wanted to
visit in a way that he may not enjoy as much… and I felt like this was
something I should do on my own… and I didn’t want him to take that as a
statement that I didn’t want to travel with him... because I love our vacations
together. How lucky am I that his response was, “As long as you don’t go to
Italy without me and we go to the beach once a year, you should do it!” So, I
am! I booked a solo trip to Paris to spend a week visiting museums and acting on
my whims and going at my own pace. I think the biggest realization to me was
that I was creating those “expectations of others” in my own head. I
anticipated that he would not support my dreams because they were not his and I
was so wrong. </span></div>
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<span style="font-family: Calibri;">The second major impetus for my intention is the year I have
coming up at work. When putting the annual plan together I was surprised to see
month after month of major presentations, product launches – yes plural, and industry
and press events – yes plural. Never in the history of our company have we had
so much cool stuff hit in one 12 month period. And I am excited! I have the
right team and the right support and I can organize and plan the hell out of it.
Stress? Of course. Will things go wrong? Yep. But, that’s okay. It will fuel my
motivation. And I am going to enjoy every minute of it! <o:p></o:p></span></div>
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<span style="font-family: Calibri;">The third thing is more of a feeling that I can only
describe by painting a scene. It’s as if I am all dressed up and walked into a
party. There are interesting, beautiful people all around talking and laughing.
They are people that I look up to and respect, who do amazing things that
inspire me. They are people who have given me advice and opened doors for me. They
are people who are confident and create and do and act, with seemingly no fear.
They are people that I want to be like. I am standing just inside the door and
not sure where to go or what to do. I want to walk in and feel confident joining
this group of people, listening and sharing and laughing. I think I belong
here but not quite sure how to be a part of the party. This is the year that I am ready to
be a part of the party. </span></div>
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<span style="font-family: Calibri;">My intention worksheet reads like this: I am ready to step
out, own who I am, and do it fully and deeply. I want to let go of doubt and
fear. I want to dive in and live hard. I want to share and experience things
with others. I want to listen. I want to laugh loud and smile big. I want to
say yes and celebrate and embrace joy. So my 2015 intention is <span style="font-size: x-large;">“Joie de vivre”.</span>
Literally, joy of living. Defined by Wikipedia as “<span lang="EN" style="mso-ansi-language: EN;">cheerful enjoyment of life; an exultation of
spirit.” Bring it on 2015! This is going to be fun… </span></span></div>
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QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-34801635463995808312015-01-02T07:48:00.002-08:002015-01-02T07:49:48.609-08:00Be a tree.<span style="font-family: Calibri;">It was December 26, 2013 when I got some news that made me realize I had to grow. Really fast. My well-loved, amazing boss let me know she was leaving for a new opportunity and was putting me in a position to own the bulk of the marketing department. Not only was I taking on new responsibility for things I had never done before, I was the face of the department to our CEO and executive team, and I had to navigate the emotional aftermath of the team who’s respected leader was gone. I was scared and that is an understatement. </span><o:p><span style="font-family: Calibri;"> </span></o:p><br />
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<span style="font-family: Calibri;">2 days later, on a Saturday, I had lunch with my new boss, the CEO, and the full weight of what I had on my plate hit the hardest. He has high expectations, rightly so, and it was clear he had full faith in me to rise to the occasion. So, what did I do? I <a href="http://www.queenbsays.com/2011/02/fearless.html">faked it</a>. Faked calm, faked grace, faked confidence. But I was none of those things. <span style="mso-spacerun: yes;"> </span></span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">On January 1, 2014, I went to a yoga class. Yes, we did yoga, but it was also an intention setting workshop. During the class, the instructors passed out paper and pens and led us through a series of questions. I kept my notes from that day and I reread them yesterday. What was I most proud of in 2013? Movement and growth. What did I want to let go of? Franticness and emotional ups and downs. What make me feel the most happy? Stability, learning, physical movement. What were my goals for 2014? Harmony and stability. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">I left that class with a clear vision of how I would approach 2014: Be a tree. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">To me that meant being grounded, rooted, strong, standing tall. It meant being flexible with wind and storms and seasons. It meant being connected and part of the earth, water, air, and everything around me. It meant protecting and comforting those around me. It meant growth. My body and demeanor physically change when I talk about what this means to me. Just using the phrase has become a way for me to calm and settle myself. I bought a necklace, wrote the phrase in places I would see it often, not a day went by in 2014 when I didn’t think, “Be a tree”. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">What I found all of a sudden was that I wasn’t faking it. I really was calm and graceful and confident. I wasn’t scared to not know something because other people did and they helped when I asked. I wasn’t stressed by change because that is the only constant. I wasn’t overwhelmed by my circumstance because it is how I have and show stability, it is how I learn, and it was certainly a year of movement. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">I came up with this phrase in connection with my job. But because everything is connected and one thing influences another, I found that ALL parts of my life improved in 2014. </span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Yes, I have a job and career that I love. I know what I do well and I know what I must rely on others for. I know where I need to learn and where I need to let go and let others step up. I have a team that inspires me and amazes me every day. They make me want to put them on a stage, shout out their successes, reward and encourage, open doors, and move mountains for these people. I have a boss and peers that are genius in their positions and it’s like earth, water, and air to my tree - we all work together to make things happen. I am blown away by the minds and skills of those I work with every day.<o:p></o:p></span></div>
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<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Through my quest of learning and asking for help, I have found a mentor that challenges and encourages me. I left lunch with her a few weeks ago and sat in my car with tears in my eyes because I felt so confident, supported, and heard. She says the right thing to show me that I’m on the right track and have the right ideas, but gives me that little extra thought or nudge or idea that makes it better. And she has introduced me to other mentors and contacts that are expanding my knowledge and confidence. This does not diminish the day to day friends and mentors that have given me confidence and help over the year. From conversations with my mom on the way in to work to deep discussions with Bob to guiding wisdom from my female peers at work, I am surrounded by knowledge!<o:p></o:p></span></div>
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<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">My friendships are deeper. The exchange of ideas and advice and understanding are more enriching. I have found myself leaving lunch or dinner with a girlfriend in large, deep emotional states. I have been comforted, laughed so hard it hurt, had my perspective changed, felt braver, celebrated, and cried. The give and take this year was so natural and authentic. <o:p></o:p></span></div>
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<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">I completely changed my diet and fitness. Do not take this lightly – I could never have achieved all I have this year without taking care of myself first. It changed the way my body felt. I have more energy, feel better, and look better than I ever have in my life. I need less sleep (6-7 hours), my skin is clear (no hives), my hair is healthy (it was falling out in 2013), my blood pressure is low (it was 180/100 in June 2013), my cholesterol is under 200 for the first time in my adult life, I am at my college weight. And I look amazing (and totally okay saying that)! At 37 years old I stepped on a stage in a bikini competition and placed. It is no longer a short term diet or fitness fad, it is just how I live my life. <o:p></o:p></span></div>
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<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">I taught a cooking class. For real! I recently realized my love of cooking. I love my kitchen toys and find my time in the kitchen to be immensely satisfying. I took the Paleo diet and made it something that worked for my husband and me. I plan my meals a week in advance, prep as much as I can on Sundays, cook a meal almost every night, and try to do something special on Sundays. Then someone asked me to teach a class. If you are interested I made avocado spinach dip with veggies, Korean street tacos with Asian slaw, and pumpkin cheesecake – all gluten and dairy free. Yeah, it was good </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><o:p></o:p></div>
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<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">My house runs like a machine. I am lucky to have a very organized and amazing husband who steps up in all kinds of ways. From paying bills to cleaning to dog care to car maintenance, we have our system down pat. We manage to have relaxing downtime and fulfilling connections because we are consistent in the basics. Ever heard of Maslow? This is the bottom of our pyramid. <o:p></o:p></span></div>
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<span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Which brings me to my marriage. We have been together for a long time. Our first date was December 31, 1999. We married January 10, 2007. By far, this year has been the strongest, best, most fun year ever. He is my best friend. He has supported my career, my crazy schedule, my lifestyle changes, and my whims completely. We have high expectations and standards and have learned how to support and compromise so both of us have our needs met. We are STEADY. What an unromantic term to use for a relationship, but man, it’s the best! <span style="mso-spacerun: yes;"> </span>It allows for room to grow in other ways, which just feeds more awesomeness back into our relationship. In May we went to Mexico for a week and both call it the best week of the year. I cannot WAIT to do it again with this man. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">What an amazing year. All of it, even the hard parts. And there have been some really hard things this year – being asked to do things I’ve never done before, expectations I didn’t know if I could live up to, messing up, change, and loss. But, I have felt confident in rolling up my sleeves and digging in to whatever comes my way. And these challenges made the good things even better. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">I am blessed and thankful. I am a tree. <o:p></o:p></span></div>
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<br />QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-7210259443005120182011-04-05T16:09:00.000-07:002011-04-05T16:09:38.991-07:00Suit Shopping<span style="font-family: Arial, Helvetica, sans-serif;">This year I decided to do a suit refresh. Women's suits tend to have a shorter fashion life span than men's, mostly because they have trendier details (remember shoulder pads from the 80's, long jackets from the 90's, and now the trend of short jackets?). Not only did most of my existing suits not fit well, many of them looked so early-2000s. </span><br />
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<span style="font-family: Arial;">Here are my tips:</span><br />
<ul><li><span style="font-family: Arial, Helvetica, sans-serif;">Buy one size up and take it to a tailor to have it fitted to YOUR body. </span></li>
<li><span style="font-family: Arial;">Find the discounts. I've bought 4 suits this year. 3 on a website called Rue La La. They have boutiques with high end clothing that you get at a drastic discount. My last purchase was an Anne Klein $400 suit for $120. I spent $75 at the tailor getting it taken in and it looks like a $600 suit. I like Beyond the Rack online as well. And Nordstrom Rack can have a good deal if you are willing to dig. </span></li>
<li><span style="font-family: Arial;">Stick with solids and pinstripes in neutral colors. Black, grey, navy, brown, tan, etc. Then add your color with the shirt underneath or shoes.</span></li>
<li><span style="font-family: Arial;">No matter what your size, a pencil skirt looks great. I promise. You may just need to get it tailored to the right fit and length.</span></li>
<li><span style="font-family: Arial;">Lately I've noticed, there are a lot of suit jackets that button high enough you don't need a shirt underneath. I got one and wore a colorful scarf in an ascot-type fashion. Adding a broach or scarf or big necklace is a must. </span></li>
<li><span style="font-family: Arial;">Change the buttons. I'm about to go on an antique and vintage store shopping spree to find fabulous buttons to swap out on my clothing. Cool, huh?</span></li>
<li><span style="font-family: Arial;">Throw away the cheap belts that come with them. Either cut off the belt loops (or have the tailor do it) or get a proper belt. </span></li>
<li><span style="font-family: Arial;">Wear proper dress shoes. I hate seeing a woman in a suit with Frankenstein boots or rubber soled shoes. If you must wear flats, don't get the kind that look like men's shoes with a 1-inch heel. Make sure they are feminine or have some sort of detail. </span></li>
</ul><span style="font-family: Arial;">My last tip has to do with attitude. Don't be scared to wear a suit. Be appropriate, of course, don't wear one to a networking function where most people will be casual or business casual. But an important meeting on a Tuesday? Feel free to put one on! It will be like your super hero costume...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com1tag:blogger.com,1999:blog-2196946683755753870.post-53823794170530822992011-03-22T07:28:00.000-07:002011-03-22T07:28:04.640-07:00Here's $20<span style="font-family: Arial, Helvetica, sans-serif;">On a recent trip, my friend Fifi and I were having one of those late lunches sitting at a bar with a cute bartender anticipating our every need where you have less than an hour to catch up on the past 2 years and you spend the entire time talking so fast and bouncing around from topic to topic in a way where you both are so on and orchestrated that it almost feels like you have memorized and rehearsed a script and are just playing it out for the final cut. You know those? </span><br />
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<span style="font-family: Arial;">Now, I think you can call yourself brilliant once a month and that still keeps you in the confident, not conceited category. Well, Fifi was brilliant. </span><br />
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<span style="font-family: Arial;">We were talking about people that need advice. The kind no one will give them. And she posed the idea of how philanthropic it would be to actually give them that advice, and to soften the blow you give them $20. It's like charity! "Here's $20. You drink too much." "Here's $20. Everyone around you isn't stupid/lazy/unreasonable. You are." "Here's $20. You are lucky to have her and you will never get anyone better. Marry her." At the time, this sounded much more brilliant. </span><br />
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<span style="font-family: Arial;">Well, not a week later, I'm having dinner with 2 of my best girlfriends. And we decide that we are some of the most together and brilliant people we know. And wondered aloud if people would actually pay us to help them become awesome too. See why they are some of my best girlfriends? </span><br />
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<span style="font-family: Arial;">I get that at this point I'm paying the $20 and I'm pondering getting people to pay me, so I'm back at ZERO. But humor me. </span><span style="font-family: Arial;">In less than a week, 3 brilliant girlfriends and I had conversations about how we can save the world one person at a time by just speaking the truth. Obviously this is a need. </span><br />
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<span style="font-family: Arial;">What am I going to do about it? I don't know yet. But stay tuned...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-11324094508533957002011-03-14T18:13:00.000-07:002011-03-14T18:18:59.212-07:00Working It Out<span style="font-family: Arial, Helvetica, sans-serif;">As I posted last week, I've been sick. Two weeks of recuperating from a cold and bronchitis meant no working out. I was pretty good at not beating myself up because of it. So, let's call that a success in treating myself well and having perspective, don't you think?</span><br />
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<span style="font-family: Arial;">Well, it did give me a chance to pay attention to how I feel when I work out and how different I feel when I don't work out. Here's what I noticed:</span><br />
<ul><li><span style="font-family: Arial, Helvetica, sans-serif;">I sleep remarkably better when I work out. </span></li>
<li><span style="font-family: Arial;">I need more sleep. Shockingly, about 2.5 hours more.</span></li>
<li><span style="font-family: Arial;">I worry much less about what I eat when I work out. Duh, right? But I crave about 500-800 calories more and I <em>still</em> don't worry. </span></li>
<li><span style="font-family: Arial;">I do not have any aches or pains when I work out. Whether I'm sitting in my chair at work, the couch at night, or in my bed, I get no back pain or hip pain or that weird foot cramp I kept getting when I didn't work out.</span></li>
<li><span style="font-family: Arial;">My mornings feel more rushed when I don't work out, which seems odd since I do it in the morning. Must be the planning that goes into it or the endorphins. </span></li>
<li><span style="font-family: Arial;">My days, even though they have been equally as busy and planned, feel much less overwhelming when I work out. </span></li>
</ul><span style="font-family: Arial;">I can hear the cynical ones now: this is comparing your sick self to your well self. Could be. My question is: what if all of the above, all of the things that make me physically and mentally better, are <em>because</em> of working out? What if they are the <em>cause</em>? I'd bet they are. At least a high percentage of of the cause. But I figure I enjoy my daily routine of aerobic and anaerobic exercise so much, it doesn't matter <em>why</em> I feel better. I just do. </span><br />
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<span style="font-family: Arial;">And the side effects are not the heinous things you hear recited at the end of pharmaceutical commercials. They are things like, weight maintenance, muscle tone, better lung capacity, cholesterol control, heart health. Look good and feel good? I'll take it...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-38352183858103943492011-03-08T08:01:00.000-08:002011-03-08T08:01:38.208-08:00Taste of My Own Medicine<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">I have blogged about balance and priorities and health and taking good care of yourself incessantly. I guess I need to take my own advice. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
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</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">I got a cold last Sunday, the kind where you are achy and have a fever and basically feel miserable. I worked sick every day, I came home sick every day, and I sleeping sick was the worst! After 6 days of this, I went back to the doctor and was diagnosed with bronchitis. That I got because I didn’t take care of my cold. I spent the weekend as a ghost of myself. I set up the guest room as my sick room and only came out a few hours here or there to basically sit quietly on the couch. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">I am finally on the road to recovery and almost back to 100%. Which means I’ve started analyzing and criticizing myself…<span style="mso-spacerun: yes;"> </span>Why didn’t you take a sick day? One day off might mean that you would have been well 5 days earlier! Is anything more important than your health? Are you not a priority? Is it fair that you gave everything you had every day to work and came home to be a silent, unengaged wife? You haven’t worked out in over a week! </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">I know, I know, I am trying to be kind to myself, and it’s getting easier the better I feel. But, dammit, I know better! Next time I will take my own advice… </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">…QueenB Says</span></div>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com2tag:blogger.com,1999:blog-2196946683755753870.post-89533822983715004542011-03-01T12:39:00.000-08:002011-03-01T12:39:36.102-08:00Lucky?<span style="font-family: Arial, Helvetica, sans-serif;">I am on the board of directors for the professional women's group at my company. We do things like bring in personal and professional development speakers and encourage and provide the opportunity for networking. It's a rewarding part of my corporate life that has allowed me to develop myself in many new ways and develop some strong friendships, that I know will be lifelong. I am lucky. </span><br />
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<span style="font-family: Arial;">Or am I?</span><br />
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<span style="font-family: Arial;">In this role, I get the opportunity to speak with and work with many amazing and accomplished women. I was on the phone with one who advises our group and others like ours. In the course of conversation she asked how things were going at my company overall. I answered energetically that things were going very well, we were exceeding numbers, the company was growing, our management team is bringing in new perks every day, and I was having the most fun... and I feel so lucky. </span><br />
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<span style="font-family: Arial;">She said, "Betsy, can I offer you some coaching right now?". Of course, I responded affirmatively. Then she said some of the best advice I've received of late.</span><br />
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<span style="font-family: Arial;">"You are not lucky. You made it happen. You are there because of what you do. Quit giving away the credit."</span><br />
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<span style="font-family: Arial;">Wow. </span><br />
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<span style="font-family: Arial;">That is so right on. Lucky insinuates that I have nothing to do with it, and that is far from the truth. I show up most days with my game face on, ready to play, and I work hard. I continue to put effort into developing my knowledge and skill set and I learn from my mistakes. </span><br />
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<span style="font-family: Arial;">Once it was pointed out to me, I realized how much I say that I am lucky. I say it all the time, about all kinds of things. But in reality, I'm grateful. Time to stop giving away the credit to some twist of fate fairie or magic genie. </span><br />
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<span style="font-family: Arial;">As much as I try, I still catch myself saying it. So if you hear me give the credit to my wish on a falling star, remind me that I'm grateful, not lucky...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-83427538028726147382011-02-22T09:31:00.000-08:002011-02-22T09:31:15.397-08:00Kick It Into Gear<span style="font-family: Arial, Helvetica, sans-serif;">It's about that time! The time when the gym finally clears out a bit because the resolutioners have given up. While I'm glad to have my treadmill back, I want all of YOU to keep moving. </span><br />
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<span style="font-family: Arial;">So, I thought I'd share a few of my favorite 30 minute workouts. </span><br />
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<span style="font-family: Arial;"><u>Elliptical</u></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Here is a great interval workout I love on the elliptical.</span><br />
<span style="font-family: Arial;">Minute 1 - Level 4</span><br />
<span style="font-family: Arial;">Minute 2 - Level 5</span><br />
<span style="font-family: Arial;">Minute 3 - Level 6</span><br />
<span style="font-family: Arial;">Minute 4 - Level 7</span><br />
<span style="font-family: Arial;">Minute 5 - Level 8</span><br />
<span style="font-family: Arial;">Starting at the 5 minute mark spend 30 seconds going as fast as you can go, back to regular pace for 90 seconds, repeat at every odd minute, 7, 9, and so on. </span><br />
<span style="font-family: Arial;">Stop at 25 minutes total. </span><br />
<span style="font-family: Arial;">You'll end up doing a total of 5 minutes at a very high intensity pace. </span><br />
<span style="font-family: Arial;">Tip - When you are sprinting, hold your core very tight. It will keep you stable and give you a great ab workout. </span><br />
<span style="font-family: Arial;">End your cardio with some ab work for 5 minutes. </span><br />
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<u><span style="font-family: Arial;">Weights</span></u><br />
<span style="font-family: Arial;">This workout should take you about 30 minutes. Figure out what weight works for you, I'm just posting what I use. </span><br />
<span style="font-family: Arial;">Bench press with bar - 3 sets of 10 - 45 lb (that is what a typical bar with no weights weighs)</span><br />
<span style="font-family: Arial;">Bent over row with dumbbells - 3 sets of 10 - 30 lb</span><br />
<span style="font-family: Arial;">Overhead press with dumbbells - 3 sets of 10 - 30 lb</span><br />
<span style="font-family: Arial;">Bicep curl with dumbbells - 3 sets of 10 - 30 lb</span><br />
<span style="font-family: Arial;">Tricep extension with dumbbell - 3 sets of 10 each arm - 10 lb</span><br />
<span style="font-family: Arial;">Squat with dumbbells - 2 sets of 15 - 40 lb</span><br />
<span style="font-family: Arial;">Walking or stationary lunges - 30 each leg - 40 lb</span><br />
<span style="font-family: Arial;">Dead lift with dumbbells - 2 sets of 15 - 40 lb</span><br />
<span style="font-family: Arial;">Lower ab lift (lie on a flat surface and raise both legs while keeping them straight) - 30</span><br />
<span style="font-family: Arial;">Ball crunches (using one of the big exercise balls) - 30</span><br />
<span style="font-family: Arial;">Here's the kicker: do 25 jumping jacks between each exercise.</span><br />
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<u><span style="font-family: Arial;">Run</span></u><br />
<span style="font-family: Arial;">Get your music and start running. </span><br />
<span style="font-family: Arial;">At the start of every song stop and do one of the following:</span><br />
<span style="font-family: Arial;">30 squats</span><br />
<span style="font-family: Arial;">30 walking lunges</span><br />
<span style="font-family: Arial;">30 push ups on a bench if you can find one</span><br />
<span style="font-family: Arial;">30 tricep dips on a bench</span><br />
<span style="font-family: Arial;">I usually go through this list twice. </span><br />
<span style="font-family: Arial;">With a warm up song and 8 other songs you will get about 30 minutes of exercise. </span><br />
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<span style="font-family: Arial;">Pick one. Do it. Let me know what you think...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-14016403634262080062011-02-15T07:53:00.000-08:002011-02-15T07:53:19.666-08:00Fearless<span style="font-family: Arial, Helvetica, sans-serif;">Sometimes I’m awkward. Especially in larger groups or when I don’t really know anyone else or when I come into an established conversations.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Sometimes I don’t fit in. I worry that I look wrong or I will say the wrong thing or that I don’t understand the group dynamic and might “mess up”. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If I’m quiet, it’s usually one of these two things. And I’m very aware of when I’m in one of these timid states and I struggle to get out of it.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I was especially going through one of these phases right before the holidays. For the first time ever, I did not go home for Christmas. Instead we had my husband’s family here. I was asking a lot of questions about traditions and what I should do and shouldn’t do, what dynamics I should be aware of, trying to learn what I could about people I don’t spend a lot of time with, and planning and making lists and preparing the house the right way (you hear the crazy, right?). I don’t think my husband or his family know this (so if you’re reading... hi! You are NOT scary!). And I think I did a good job hiding my timidity. Proof? </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">My brother-in-law got me this gorgeous print. He said he thought it was perfect for me. How awesome is that?</span><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In actuality, I had nothing to fear. It took about an hour or so for me to realize that this was going to be easy. Conversations flowed, laughter was continuous, and fun was had by all. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It brings to mind some great advice I got about 10 years ago, from an amazing woman who is a mentor and friend. I was in a new sales position and was rightly nervous about my skills and ability, and my lack of confidence showed. She told me to “fake it til you make it”. I did. And she was right. No one even noticed. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And the picture is hanging in my office for me to see everyday…</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com3tag:blogger.com,1999:blog-2196946683755753870.post-45841008943127488032011-02-13T08:14:00.000-08:002011-02-13T08:14:30.750-08:00Motivation...<span style="font-family: Arial, Helvetica, sans-serif;">On a lazy Sunday morning, drinking coffee, sitting in my reading space, keeping a close eye on the little Casper, I decided to catch up on all my blogs. The ones I read for work or fitness or fashion keep me informed, but my favorites are the dozen or so I read from my friends and family. Well, turns out I'm not the only one who has neglected their blog in the past month. So now I don't feel so bad for an almost 6 week hiatus!</span><br />
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<span style="font-family: Arial;">I am not going to make excuses or beat myself up about it, that is wasted energy. I'm just going let it be what it is... and hopefully was, as I truly hope to get back on the regular schedule. In 2010, blogging was one of the most fulfilling things I did. It made me think about many things more intensely, it made me organize my thoughts logically - which either strengthened my view or potentially changed it, and it gave me a fun, creative outlet. I'm planning to keep it a priority for those reasons. </span><br />
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<span style="font-family: Arial;">To catch you up on what has been taking up all the time in QueenB's world, here's the quick summary:</span><br />
<ul><li><span style="font-family: Arial, Helvetica, sans-serif;">Little Casper ended up having double ACL surgery. She's doing great and we're doing great, it's just a lot of work right now. She's been very sweet and hasn't complained at all about pain or being cooped up, so we are very lucky. Can it last for the 12 week recovery? We'll see. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Things at my workplace are hopping! We are busy, successful, and I'm thoroughly enjoying all of the fun projects that I'm involved in. I've come to realize how lucky I am. I get to drive an easy, gorgeous 12 miles to work, be around some of the smartest and most talented people I've ever worked with, report to a management team that cares about me and my team and that we have a good work-life balance, and I have a lot of flexibility in managing what to do and how I want to work. And I'm going to be in magazine for it later this month, more to come on that. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">I got Netflix. I've not watched this many movies in years. And I'm not talking about chick flicks or action films, I've actually been watching some classics and foreign films, and "critically acclaimed cerebral documentaries" has been my top category. This has been inspiring, educational, and emotionally rewarding... I love it. </span></li>
</ul><span style="font-family: Arial;">I'm determined to get settled into a good routine in 2011 that includes all of the things I love. Paying attention to QueenB Says is high on the list. So, I'll talk to you again soon...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com1tag:blogger.com,1999:blog-2196946683755753870.post-18563354436403665042010-12-31T07:02:00.000-08:002010-12-31T07:02:05.822-08:00My New Year's Resolution<span style="font-family: Arial, Helvetica, sans-serif;">Laugh.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Play. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Indulge. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">My new year’s resolution is to do more of this. Every day. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I witnessed this way of living early on, from a beautiful, confident, independent woman, my Grandma Janet. Growing up in the same town meant my sister and I were lucky enough to get to spend lots of time with her from a very young age. The stories I hear about her from my dad and aunt and grandpa are truly entertaining and I certainly gathered some of my own. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Laugh.</strong> Everything I remember doing with her involved laughter. From watching Hee-Haw and thinking it was the funniest thing we’d ever seen, to performing our own concerts in the car to Ray Charles, to getting to make a fun mess painting ceramics, everyday was about doing something fun. New Years Eve will always belong to Grandma Janet in my mind. That is my parent’s wedding anniversary, so we spent that night with her until we were in our early teens. Every year was a party! Every year we pulled out all of her pots and pans to bang at midnight. Every year we watched New Year’s Rockin’ Eve with Dick Clark and sang and danced. And every year we never made it to midnight to bang those pots and pans. But that was okay, she let us do it the next morning. Every year!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Play.</strong> Our game of choice at Grandma’s was “dress up”. She had a closet full of clothes and shoes and accessories that were ours to create whatever look we wanted. She had a jewelry box that was pretty much free reign and we got to 18 or 20’s on a regular basis (see <a href="http://www.queenbsays.com/2010/04/point-system.html">"The Point System"</a> to understand this reference). She had one of those mirror trays that held all of her perfume and we invented our own scents. But, the make-up drawer was the best. Filled with eye shadows, blush, mascara, dozens of lipsticks, nail polishes. Well, let’s just say we were always “dolled up” at Grandma Janet’s. We created our own looks and did shows and pretended to be characters for years. It was a creative version of play that I still enjoy to this day! The best part was that she treated it as just a normal thing. We’d get all dressed up and then she’d take us to Sonic or the drugstore or the grocery store and I’ll tell you, that is where I learned to just OWN it. I’m not sure if we didn’t think it was odd because Grandma didn’t or if we knew we were in on some sort of joke, but it was only in the past few years that we told my mom that her daughters were carted all around town in dresses, high heels, more makeup than a pageant queen, and smelling like a perfume factory. That was kind of fun in itself!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Indulge.</strong> It was always about a treat at Grandma’s. We got to have those things we didn’t get often at home. Sonic, ice cream sundaes, McDonalds, chili cheese hot dogs, popcorn at the movies, and a few times candy cigarettes. I now know that you can’t live like that. It creates a lot of problems, some of which my Grandma had. But, there is something to be said for the occasional indulgence. It evokes feelings of joy, it’s comforting, and it’s fun. And I’m glad she taught me that. Here’s raising my gin and tonic to Grandma Janet! </span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdOrNnOleR9A_V06zwpy8HPGPrU-j_TE7ROjVXgSA7rIlb84w5QssqYTBGix4ZaWkmZKnLD2cysQW77lS5l0nEmwIDh7uSS00vHwPZXSrljmXvvdoEavjIKd3HKL9NQkvsMCHjWgIjIWUO/s1600/janet+portrait+001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdOrNnOleR9A_V06zwpy8HPGPrU-j_TE7ROjVXgSA7rIlb84w5QssqYTBGix4ZaWkmZKnLD2cysQW77lS5l0nEmwIDh7uSS00vHwPZXSrljmXvvdoEavjIKd3HKL9NQkvsMCHjWgIjIWUO/s320/janet+portrait+001.jpg" width="259" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">…QueenB Says</span><span style="font-family: Arial, Helvetica, sans-serif;"></span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-16859700601474050602010-12-21T07:10:00.000-08:002010-12-21T07:10:06.510-08:00Stepping Up<span style="font-family: Arial, Helvetica, sans-serif;">For the past month or so I have been involved in a project at work. It’s completely outside of my realm of responsibility, but I’m thoroughly enjoying it and it has turned out great. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The gym at work is kind of a pet project of our CEO and I stepped up to the plate to get it done. Now, by stepped up to the plate I mean I sent him an email saying the new equipment was awesome and who would I talk to about some ideas I had to organize the space and clean it up some. The response was along the lines of “It would be awesome if you would do that”. When the CEO says that, you say yes (just a little career advice from QueenB).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Well, what started as a project to put the equipment in logical space and organize a grand opening turned into creating a complete workout space, organizing a number of weekly fitness classes, even running one myself, and coming up with a communication plan to keep 300 coworkers privy of what is going on. We have cardio equipment, a weight machine, free weights, bosu balls, exercise bands, a full-mirrored wall, a flat screen and DVD player, speakers for your music, an announcement board for activity in the gym and one launched on line, a personal trainer coming in once a week, a bootcamp run by me once or twice a week, another trainer lined up, and a yoga instructor. I mean, really? How awesome is that? </span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR0wv-z5kswfrE3kSvmoLNQVhcOE9Gx4ELDGU6j-2p4ZeJipvzxf7VrrdEkQS2UXL_5bYqN3jvt0VLIgKnIfJmxtg2RcBzf1bjU7cowGXBhfkQ0Q_49g94BMj2hbYGJuRPb_d0-M4snTVt/s1600/Gym.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR0wv-z5kswfrE3kSvmoLNQVhcOE9Gx4ELDGU6j-2p4ZeJipvzxf7VrrdEkQS2UXL_5bYqN3jvt0VLIgKnIfJmxtg2RcBzf1bjU7cowGXBhfkQ0Q_49g94BMj2hbYGJuRPb_d0-M4snTVt/s320/Gym.JPG" width="240" /></a></div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This is one of those things I said <a href="http://www.queenbsays.com/2010/12/say-yes.html">YES</a> to that I had to prioritize to make work. And I am so glad I did because getting involved in something completely different showed me some lessons that I needed to be reminded of in my real day-to-day job. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> - You need help to get big things done. And it’s all about how you ask. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - You have experts around you. And getting them on your team is crucial. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - You can’t make everyone happy. And you have to be okay with that. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - You may not get individual recognition. And you have to know that people notice anyway. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - You have to be passionate about what you are doing. And you have to let people see it. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Signing off as your VP of Fitness…</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">...QueenB Says</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"></span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-21996131471599304992010-12-15T17:28:00.000-08:002010-12-15T17:28:31.544-08:00Say Yes<span style="font-family: Arial, Helvetica, sans-serif;">There is a buzz word going around my workplace these days: integrity. Our definition is that you are integrated, meaning your life is a reflection of your purpose, that you are honest, and that you will do what you say you will. In general, this is bringing out the best in people and the changes that could individually be seen as insignificant are collectively changing the way we interact at work in a very positive way.</span><br />
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</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The idea that you do what you say you will is important, especially in a line of work where it’s the efforts of dozens or even hundreds of people that must all come together, on time, to create and increase the market share of your product. By agreeing that you will do what you say, you should only agree to what you CAN do. But, there is a small undercurrent of this definition of integrity that has been somewhat troublesome to me. People are saying no to things that they could do with some extra effort or better organization or by enlisting the help of other team members or any number of other ways. </span><br />
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</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">As a general approach to life, I say yes to too much. But I say yes to things because they are exciting and worthwhile and I am passionate about them! </span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWKTRXoJWfxYUm8xpPjQShjP7JIMy0wm2KKUkcBigB97lM78ertyDezWQ-kifMMYN1FJFUZkZFpywoRLBefxMfezFdV9Ormh69JoEvt_YXf83kYzWG9ne4A0zAfNFKOs6HmM0SSb8RIyTj/s1600/Yes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWKTRXoJWfxYUm8xpPjQShjP7JIMy0wm2KKUkcBigB97lM78ertyDezWQ-kifMMYN1FJFUZkZFpywoRLBefxMfezFdV9Ormh69JoEvt_YXf83kYzWG9ne4A0zAfNFKOs6HmM0SSb8RIyTj/s320/Yes.jpg" width="320" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I know that saying yes may require changes. My days are highly scheduled, busy, and I have had to reign things in a bit to be able to focus on me and have the priceless time at home with family (that I <a href="http://www.queenbsays.com/2010/08/how-im-prioritizing.html">blogged about in August</a>). So for me, the ability to say yes to things means I may have to let other things go or get more efficient at what I am already doing. </span><br />
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</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Making sure that I am clear about what I am pushing off the priority list has been my biggest challenge to this. Why? If I have said yes to it, it is because I find it important or worthwhile and telling someone that “I’m really sorry, but I’m going to have to get to this later” or “I can’t make this happen, is there someone else that can help you” or “With everything else on my plate I just can’t commit to this” or “I <a href="http://www.queenbsays.com/2010/07/change-your-mind.html">changed my mind</a>”… well, telling someone that sucks. But, it’s integrity. And I’m learning to get better at it. Because the better I get at it, the more I can say YES to things that I am passionate about...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"></span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-7869762718672925772010-12-06T10:14:00.000-08:002010-12-06T10:14:00.744-08:00Put A Little Love In Your He-ea-art...<span style="font-family: Arial, Helvetica, sans-serif;">The past few years I have been a little bit of a Scrooge. I haven’t really decorated, reluctantly sent out Christmas cards, and have kind of just gone with the flow of what I am supposed to do this time of year. Both this year and last, the huz has asked me what is wrong, perhaps a little more bluntly than that (think “Why are you such a Scrooge?”). So, I’m going to try to answer that and do something about it.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">First, let’s look at holidays I do like. I love Thanksgiving. I love Fourth of July. I love my birthday (yes, I know this isn’t officially a holiday in your world). I guess I would say I like them because of a couple of reasons: </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">They have less expectations and requirements. For me, a few hours of cooking is thoroughly enjoyable. Bathing suits, sun, and mixed drinks? Easy. Obviously, my birthday’s expectations are whatever I want them to be.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">They all have more flexibility. Sort of the same thing, but this is about options. You can stay or go or make it big or little. Whatever. For me, these holidays have always been celebrated in different locations, with different people, and in different ways. There are fewer “traditions” you have to be beholden to, so you have freedom to make it be whatever is important to you NOW. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">They all celebrate something that is clear. I know, I know, I know what Christmas celebrates, but it’s lost. It’s about parties and presents and food and schedules and balancing family commitments and travel and basically fitting several months worth of spending, mailing, socializing, and eating into one month. It is! At least it seems to me. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So, I've been thinking about how I can really enjoy this year's holiday. Here’s my plan:</span><br />
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</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1. I’m going to decorate. Tree and everything. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2. I’m going to stay home this Christmas with my husband (we planned it this way for the first time EVER).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">3. I’m going to do most of my shopping online. And if I have to do it in the crowd, it will be with hot chocolate and a smile. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">4. I’m going to balance out every party or busy night I have with one of nothing to do. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">5. I’m going to eat chestnuts. Somehow I’ve never had them and if you see how expensive they are… well, they must be good!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">6. I’m going to sit on Santa’s lap. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">7. I’m going to make a snowman.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">8. I’m going to watch Rudolph, Frosty, A Christmas Story, A Christmas Carol, and Christmas Vacation (that last one is being forced on me) as I did when I was a kid.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">9. I'm going to finally put a few Christmas songs on my iPod. And listen to that station in the car. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1</span><span style="font-family: Arial, Helvetica, sans-serif;">0. I am going to one of my favorite places in the world, Newcastle. But I will have less of a schedule because I’m there following all of “that”. So, I’m going to look forward to my trip back to Oklahoma, as I always do, but with even more joy! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And last, I’ll read this list every day, just to make sure I’m on track...</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIIdVTtSp_Oe-gye9wryuh_RtRPbuKPEsbOW9wCgcXEw_BsOliepcn5v4GQ_Pn6dmELApO8w2N7wS5-lxYGz6_gBEbpHzieK3m33npP_7ohB3oqU6ZrQwrU5wgI4PXRZSRSzWpY1DQYx5-/s1600/Dec.+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="228" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIIdVTtSp_Oe-gye9wryuh_RtRPbuKPEsbOW9wCgcXEw_BsOliepcn5v4GQ_Pn6dmELApO8w2N7wS5-lxYGz6_gBEbpHzieK3m33npP_7ohB3oqU6ZrQwrU5wgI4PXRZSRSzWpY1DQYx5-/s320/Dec.+4.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mom, Carrie, Me - Just look how much I loved it then</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZw7DIyRou8lk-5-TBcRzbxddMxs4LbzyNRXypE4Ry0MqTdEC45b3wZAO4pRPZd3NqdHp68KZzcJ1AeGkFwB3TPA2xEjkUwjEseB-oezGIg8odPUHUq_WWWZYLdSk5STFFF1qugXNcjZdG/s1600/Dec.+8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="229" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZw7DIyRou8lk-5-TBcRzbxddMxs4LbzyNRXypE4Ry0MqTdEC45b3wZAO4pRPZd3NqdHp68KZzcJ1AeGkFwB3TPA2xEjkUwjEseB-oezGIg8odPUHUq_WWWZYLdSk5STFFF1qugXNcjZdG/s320/Dec.+8.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Still remember this as one of the best gift Christmases. A house and a shopping cart. If I only knew then...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDBKKKts06yXAonb5Ch82iNu6LuYx4FtLs8eqCXs1FmSS2gw03OgZ8ElNmwLVuvXzWf7gKamZ9C-p9VSIb1FMhQGErm4lf_WvS31fKIRd3WsgikUvbxz6JQikZCZdwJV_tPu4KUbS_m89W/s1600/Dec.+17.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="227" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDBKKKts06yXAonb5Ch82iNu6LuYx4FtLs8eqCXs1FmSS2gw03OgZ8ElNmwLVuvXzWf7gKamZ9C-p9VSIb1FMhQGErm4lf_WvS31fKIRd3WsgikUvbxz6JQikZCZdwJV_tPu4KUbS_m89W/s320/Dec.+17.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cousins. We did this every year. I was always Mary. The lead in my mind.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBffbA5lK9AEjIbyPEhhdiaT1G99C60SMM9GiyGi1UYr6xda5x7rfZkwALI7vwyaEtjp31w2zq0hMiksuL063_X93ng_bfqkjTOSV-SbscU6ebwnGWkO3itrIz_CSKGdEC3PpdqdIcI7kE/s1600/Dec.+13.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="245" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBffbA5lK9AEjIbyPEhhdiaT1G99C60SMM9GiyGi1UYr6xda5x7rfZkwALI7vwyaEtjp31w2zq0hMiksuL063_X93ng_bfqkjTOSV-SbscU6ebwnGWkO3itrIz_CSKGdEC3PpdqdIcI7kE/s320/Dec.+13.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">With Grandma. I don't really remember this, but how cool, huh?</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglA1aOClxa5gaQmS0pBFvMf8TrX4-_IXbA8PxupRH70HQ0d6k0blmo0_tvzZ_X6IWSp1zzcdY1j6Ao3Yl6MwS15IV0AubyQ974mHsC7OTS6vw242mmIvKyWBkmHdSU5jtxiMC-Gr5Bpkzv/s1600/Dec.+11.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglA1aOClxa5gaQmS0pBFvMf8TrX4-_IXbA8PxupRH70HQ0d6k0blmo0_tvzZ_X6IWSp1zzcdY1j6Ao3Yl6MwS15IV0AubyQ974mHsC7OTS6vw242mmIvKyWBkmHdSU5jtxiMC-Gr5Bpkzv/s320/Dec.+11.jpg" width="279" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Carrie, Emma, Me. The kids definitely make it fun.</td></tr>
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<span style="font-family: Arial;">...QueenB Says</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"></span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com1tag:blogger.com,1999:blog-2196946683755753870.post-41367813946442646942010-11-30T08:04:00.000-08:002010-11-30T08:04:26.625-08:00Lessons from London<span style="font-family: Arial, Helvetica, sans-serif;">I have spent time in London twice this year. The first time was slightly intimidating. But the good kind, that makes you pay attention and figure it out quickly. So it ended up being exciting and wonderful and filled my head and heart and spirit with joy. The second time I knew my way around, knew where I wanted to go, and truly took the time to travel like I lived there. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A good trip will change you in some way, integrate itself into your way of being. And London has done that for me. Here's how.</span><br />
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<span style="font-family: Arial;"><em>It is bold and understated at the same time.</em> I love this. Let me explain this using the way they dress. Everything is in beautiful neutral colors, but nothing faded. Think saturated greys and navies and blacks and chocolates. But in all of that neutral you are going to see some sort of detail that makes it special, maybe pin stripes or interesting seams or fabulous buttons. And the women? They are not afraid of adding in something you would never think of! Red tights! Camel colored boots! A hat with a bow! I want to be regal and sophisticated, but not afraid to add something bold and unexpected. In how I dress, but also in how I do lots of things. </span><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;"><em>It is diverse.</em> I love the many different aspects of this city. You can sit in an old, noble church like St. Pauls and listen to a witty, humorous priest give his sermon. You can have a meat pie and beer in a pub, listening to raucous locals try to guess your accent and then walk a block to see Phantom of the Opera in one of the most famous theatres in the world. You can see where the Queen lives, admiring the guards in the funny hats and then hop in a cab and eat the best Indian food in Europe. And it seemed to me, at least in London, there is no discrimination. People are different and that is not celebrated, but its more like its not noticed. Like it doesn't even matter. Hello! THAT is equality. </span></div><br />
<span style="font-family: Arial;"><em>It is surprising.</em> I am often described as intimidating when you first meet me. But you will soon find that I am actually quite warm, interested in you, funny, and quick to laugh. I just take a little bit to warm up to people. I think London is a little bit like that. There is a sophistication to this town that is obvious within the first few minutes of stepping off a train. And if you stay on the surface, never taking the chance to get to know more, it will just stay impenetreble and elitist. But that's not it's nature at all! Just give it some time to show you what it's all about and you fit right in. </span><br />
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<span style="font-family: Arial;">This is my kind of place. As I continue to visit other destinations in Europe, I think London will still be the place I think I could live. It suits me some how. I don't know that my life will take me in a direction that living there is possible, but I'll always love to visit and hope to do it even more. With wide eyes and an open spirit...</span><br />
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<tr><td class="tr-caption" style="text-align: center;">St. Paul's Catherdral and the Millennium Bridge</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Andy Warhol at the Tate Modern Museum</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHqwHliJmpbo1UGMtQ1ZycIZwSPzVUwhDzLepAm9sssx8HOyVX2eZvc5k21lxmsTnXxew9K2AjNAe73pVX0xRt7QtyaJkjXE9bdhsuI1q7MnLovfUqZcLVq_z5202aQdUd8hVEfGoifX6p/s1600/IMG_0529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHqwHliJmpbo1UGMtQ1ZycIZwSPzVUwhDzLepAm9sssx8HOyVX2eZvc5k21lxmsTnXxew9K2AjNAe73pVX0xRt7QtyaJkjXE9bdhsuI1q7MnLovfUqZcLVq_z5202aQdUd8hVEfGoifX6p/s320/IMG_0529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://veeraswamy.com/">Veeraswamy</a> Indian Restaurant</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmaDyRI_IrdLCAxfC58Iq2kPFDIrpp8KkXH06B2urYCKL1bBR2ml34Jkbz-7oi-KnIIIwCE4CTVsRV9YV_ri6C_i8QvP1wFdqpDw8P0hiMDsx3STze2CGvglKeM2blga5_FBUHEKVrHqhY/s1600/IMG_0478.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmaDyRI_IrdLCAxfC58Iq2kPFDIrpp8KkXH06B2urYCKL1bBR2ml34Jkbz-7oi-KnIIIwCE4CTVsRV9YV_ri6C_i8QvP1wFdqpDw8P0hiMDsx3STze2CGvglKeM2blga5_FBUHEKVrHqhY/s320/IMG_0478.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Traditional British Pub</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-18910218619242073682010-11-23T08:01:00.000-08:002010-11-23T08:01:48.584-08:00City of Lights<strong><em>Every city has a sex and an age which have nothing to do with demography. Rome is feminine. So is Odessa. London is a teenager, an urchin, and this hasn’t changed since the time of Dickens. Paris, I believe, is a man in his twenties in love with an older woman. - John Berger</em></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Dear Paris, </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The only problem was that I didn't get to spend enough time enjoying you. You had so much more to show and I had so much more to do. But, what I did enjoy was perfection. Your famous sights were well deserving of their reputations. </span><br />
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<span style="font-family: Arial;">From the Eiffel Tower...</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">To Notre Dame...</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtmIOOxnU0qhorjA-J4JgWlqmRQUc2EIKYaBqulWrcO_m5MIz_kTjRhYIFbUJSlFszC2EAxmiPf2vbA73jIgTbTczMMcYb2aVQJ7kle1BlrKVJBKohiI11T_iT21Y-4FOpYYmr73Ly4GOG/s1600/052.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtmIOOxnU0qhorjA-J4JgWlqmRQUc2EIKYaBqulWrcO_m5MIz_kTjRhYIFbUJSlFszC2EAxmiPf2vbA73jIgTbTczMMcYb2aVQJ7kle1BlrKVJBKohiI11T_iT21Y-4FOpYYmr73Ly4GOG/s320/052.JPG" width="240" /></a></div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">And the views from bridges on the Seine...</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I couldn't have enjoyed your shops and boutiques any more... unless I had more money to spend of course!</span><br />
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<span style="font-family: Arial;">Shakespeare & Co. had the ghosts of F. Scott Fitzgerald and Hemingway wandering around helping me choose the right books.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Your specialty and antique shops were exhilarating.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And the clothes! Oh my...</span><br />
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<span style="font-family: Arial;">Tailored shirts at <a href="http://cotondoux.fr/#0">Coton Doux</a>. Jewelry at <a href="http://www.lottadjossou.se/nya/jewels.html">Lotta Djossou</a>. Boutiques hidden in the side streets of Arrondissement 3 and 4. And the <a href="http://www.sweetsassafras.org/2009/01/11/vintage-shops-in-paris">vintage stores</a> I just had to see. I mean, really! Look at the 1950's purse I got from Free P Star for only 20 euros:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">But my favorite part was the food! The amazing cassoulet at an unnamed bistro near the Eiffel Tower. The coffee was the best I've ever had, every time. You know that wine goes with everything. The pastry shops on every corner with your macarons:</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlGP4IZbaspHXzTS8LZw0cPVqNIfIECK0bG-YJhaQYLQ1Xeadzfk_XXKGdC89m1JMtONDcL8_EiqB8xuhSObufygGEL_dIP1Wqi7YcecEq0e2QijZLf0dZ7PUXhfVbP4i3YaOxge0YEdLR/s1600/Macaroons.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="169" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlGP4IZbaspHXzTS8LZw0cPVqNIfIECK0bG-YJhaQYLQ1Xeadzfk_XXKGdC89m1JMtONDcL8_EiqB8xuhSObufygGEL_dIP1Wqi7YcecEq0e2QijZLf0dZ7PUXhfVbP4i3YaOxge0YEdLR/s320/Macaroons.jpg" width="320" /></a></div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The best, by far, was Le Basilic. A memorable late dinner at a true French restaurant. A beautiful host greeted us at the door. He showed us to our table and brought us wine. I will forever be searching for anything as wonderful as the foie gras with onions. And cap it off with a flaming dessert! </span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwOu59RZKqEMa07NtbJYEFoqexKAA-3uqrofOAh0cerMiFRFBEj3qlVGVHM8MjXUlAUUKh9E0ztPvW97-QFp1qRmfLp_2efvqPTF2uQkFVr1U5zWv156xw-4laHumAcvSduXFOVQaBLSEl/s1600/Le+Basilic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwOu59RZKqEMa07NtbJYEFoqexKAA-3uqrofOAh0cerMiFRFBEj3qlVGVHM8MjXUlAUUKh9E0ztPvW97-QFp1qRmfLp_2efvqPTF2uQkFVr1U5zWv156xw-4laHumAcvSduXFOVQaBLSEl/s320/Le+Basilic.jpg" width="214" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6w_MvADOeCT-sbSQjGirtx08mdBjzTa2OfgbqosAJkL9Ly-qepqc9ubM2f70zHXBm9Rp5h5c6N0aRHS5OIySgK7ZhFCfUd43PJt0M-FvlyFxFR8PgXgQnfiQQnMY_Wx54x5u9rAwXXP6e/s1600/Foie+Gras.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6w_MvADOeCT-sbSQjGirtx08mdBjzTa2OfgbqosAJkL9Ly-qepqc9ubM2f70zHXBm9Rp5h5c6N0aRHS5OIySgK7ZhFCfUd43PJt0M-FvlyFxFR8PgXgQnfiQQnMY_Wx54x5u9rAwXXP6e/s320/Foie+Gras.jpg" width="320" /></a></div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">But dear, sophisticated, elegant Paris, don't you worry. I will be back. And can't wait to see what else we will do and see and eat! </span><br />
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<span style="font-family: Arial;">Love, your loyal admirer...</span><br />
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<span style="font-family: Arial;">...QueenB</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-22365679454387292352010-11-16T08:26:00.000-08:002010-11-16T08:26:51.648-08:00Shut Your Damn Laptop<span style="font-family: Arial, Helvetica, sans-serif;">I recently gave a short talk in front of about 150 people in my company. The goal was for those of us that went through a 6 month leadership training to tell the rest of the company what we learned and about our "breakthroughs", or things on which we hope to help lead change. </span><br />
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<span style="font-family: Arial;">As you know, I am a planner, so I wrote my speech out ahead of time and practiced it in front of the mirror. I always do that. It doesn't ease my nervousness, but it does mask it so others don't notice it so much. </span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimrUnn2fwmXYZGh_j3urPMKC24N_zUOp3Jo0TrM9cTKoyn1AYBFJnEVOSVG8f3V0rER6FLaacphg-QjQgB6vXIMBtl-wJfse8FRODoO9nPAXbPNndKte_IlV80h2AEUdkobPN5g8RL9MMC/s1600/public-speaking-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimrUnn2fwmXYZGh_j3urPMKC24N_zUOp3Jo0TrM9cTKoyn1AYBFJnEVOSVG8f3V0rER6FLaacphg-QjQgB6vXIMBtl-wJfse8FRODoO9nPAXbPNndKte_IlV80h2AEUdkobPN5g8RL9MMC/s320/public-speaking-2.jpg" width="320" /></a></div><br />
<span style="font-family: Arial;">Well, I thought I'd share my speech. Many of you will see some of the concepts I've learned and blogged about mentioned. Here goes:</span><br />
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<span style="font-family: Arial;"></span><br />
<blockquote><span style="font-family: Arial;">The title of my breakthrough is "Shut Your Damn Laptop". </span><br />
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<span style="font-family: Arial;">To be honest with you, I was not very inspired or excited coming into today and in fact, I didn't even have a story to tell until early this morning. But in preparation, I decided to think about what it is that I got out of this training, what are the things that I will take with me for the rest of my life. And there are 3 main concepts that stick out.</span><br />
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<span style="font-family: Arial;">First, is the concept of other-centered listening. You have seen what happens when you actually listen intently and with interest to another person. The energy and enthusiasm goes up drastically. I will be a better listener. </span><br />
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<span style="font-family: Arial;">Second, is the concept of planning and follow through. I need to send an agenda if I'm running a meeting, or know what the agenda is if I'm not. I need to come prepared with what I'm supposed to. I need to take notes and commit to action items. And I need to follow through on those commitments. Building better processes and communication for this planning and follow through is something I commit to doing.</span><br />
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<span style="font-family: Arial;">Last, and this was the biggest one for me, is the concept of generative coachability. You may be coached by a person, or attend a training and be coached by the instructor, or in some cases you may BE the coach. Well, generative coachability is the ability to coach yourself. To figure out what it is that you can get out of everything you do. This is how I want to live my life. I want to learn something from everything I read, everything I watch, everything I do and participate in to make me a better, smarter, more well-rounded person.</span><br />
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<span style="font-family: Arial;">Now, these 3 things have something to do with my breakthrough. A few weeks ago I was in a meeting. It was a brainstorming meeting where we were to come up with new ideas around our upcoming outbound marketing campaign. There were about a dozen people in the room, and if I said 6 people were participating that would be stretching it. The others were staring at a blank sheet of paper, or out the window, or frantically typing on their laptops. And it bugged me. And you know what I did about it? </span><span style="font-family: Arial;">Nothing. </span></blockquote><blockquote><span style="font-family: Arial;">I continued participating and we actually came up with some good ideas, but I didn't do anything about what bothered me. And THAT bothered me too. I thought about it all day and that night, and when I came in the next morning I talked with a few people that I really respect their opinions about it. In telling them how it bothered me and that I wished I would have said something I realized a few things. 1. I did have the authority to say something. 2. I should have said something. and 3. I will say something from now on.</span><br />
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<span style="font-family: Arial;">Now, I don't want this to turn into, "Oh no, I'm going to a meeting with Betsy. I better pay attention and not bring my laptop". But I have to wonder. What would have happened if everyone in that room was engaged and participating? What could we have come up with? And what would happen if every meeting here was like that? What would it be like?</span><br />
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<span style="font-family: Arial;">Well, I stand for better communication. And since meetings are a huge way we communicate around here, I stand for better communication in meetings. And I will stand up for that when I need to.</span><br />
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<span style="font-family: Arial;">But, that is not all. If you are ever in a meeting with me and I am not fully engaged and participating, I give everyone in this room permission to say to me, "Betsy, shut your damn laptop!".</span></blockquote>It went over well and I am glad that I stood up and spoke (it was optional). Maybe public speaking is not so bad and I will give even bigger things a try (yes, Emma, I'm talking about Ignite). Maybe...<br />
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...QueenB SaysQueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com2tag:blogger.com,1999:blog-2196946683755753870.post-74073346085337012192010-11-09T09:16:00.000-08:002010-11-09T15:23:04.487-08:00Eat Whatever You Want<span style="font-family: Arial, Helvetica, sans-serif;">Have you heard about <a href="http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html?iref=NS1">this professor</a> who only ate junk food for 2 months? He lost 27 pounds! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A quick summary: He ate twinkies and brownies and chips, but also a daily vitamin, protein shakes, and a few carrots and he limited his food intake to around 1800 calories a day. Over the course of his diet he lost weight and lowered his cholesterol. His reasons for this diet are documented in the article. </span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ucSo6UcapTfb9R7YCt69dRe0H-kXjURkCLSeTOgF2nzPzwzIGecDXmfRUTvFaI9f3S7NJD2U1rIC02VPyW7K2_t6Oycf2oYUHty2IvoQfYLAURFqb0aMT0EH-9Ew_ScUZBTMky0sgknz/s1600/twinkie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ucSo6UcapTfb9R7YCt69dRe0H-kXjURkCLSeTOgF2nzPzwzIGecDXmfRUTvFaI9f3S7NJD2U1rIC02VPyW7K2_t6Oycf2oYUHty2IvoQfYLAURFqb0aMT0EH-9Ew_ScUZBTMky0sgknz/s320/twinkie.jpg" width="320" /></a></div><br />
<span style="font-family: Arial;">Here are my thoughts:</span><br />
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<span style="font-family: Arial;">1. Like I've said <a href="http://www.queenbsays.com/2010/04/its-all-about-how-much-you-eat.html">before</a>, it is all about math. Figure out how many calories you need and eat 500 a day fewer. (To lose a pound you must have a 3500 calorie deficit. To lose a pound a week, which is healthy, divide by 7 and you get 500). It doesn't matter WHAT you eat! </span><br />
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<span style="font-family: Arial;">2. However, there is enough evidence out there that you should eat a more healthy diet... duh. If you need your body to work correctly (workout, repair itself, stay well), then you should eat to support that. </span><br />
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<span style="font-family: Arial;">3. I am pretty sure this will NOT become a fad diet, or at least I hope not. But I want to call out a problem with most fad diets (low carb, Atkins, The Zone, paleo, caveman diet); they are all based on high calorie, high fat food. If your goal is to lost weight? You have to really, really watch the total calories. If your goal is to lose fat? Then nuts and red meat are going to make that harder. Eat whatever you want, just know that the diet you are following is a fad and doesn't matter in the long run. </span><br />
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<span style="font-family: Arial;">4. You do not have to cut out food you love to lose weight. Again, you do not have to cut out food you love to lose weight. Quit doing that! If you love a brownie or a big bowl of pasta? Eat it. Just compensate for it somewhere else. </span><br />
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<span style="font-family: Arial;">5. You have to <a href="http://www.queenbsays.com/2010/06/how-i-live-efficiently.html">plan</a> to keep up any form of diet. This dude even planned his days, and it was buying in bulk on the first day because all of his "food" would last though a nuclear war. It takes making a list, planning your meals, preparing food the day before or on Sunday for the week, transporting your food to work with you, and researching what you are putting in your body. I'm important enough to myself to do this... and you should be too. </span><br />
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<span style="font-family: Arial;">Now, these are just my opinions. I've formed them by using the ideas myself, reading a lot of books and articles about diet, and by observing others. Take 'em or leave 'em. But most importantly, this post is not intended to encourage or advocate a Twinkie diet! Unless, of course, that would make you happy...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-44940909776911022912010-11-02T22:12:00.000-07:002010-11-02T22:12:51.103-07:00Giving Myself a Break<span style="font-family: Arial, Helvetica, sans-serif;">This is a 2 part post, first part written pre-break and second part written post-break. Here goes...</span><br />
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<span style="font-family: Arial;"><u>Part 1</u></span><br />
<span style="font-family: Arial;">I am heading to London and Paris for 12 days. I am beyond thrilled, of course for the vacation part of it and for the work part of it as well! I've decided to give myself 12 days off from the gym. It's been years since I have taken off that many days in a row. Here's my rationale:</span><br />
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<span style="font-family: Arial;">- I will give my body a rest.</span><br />
<span style="font-family: Arial;">- I will overcome a plateau in my fitness.</span><br />
<span style="font-family: Arial;">- I will bring a yoga DVD and do it a few times to keep my muscles working. But, let's be honest, that is not really working out.</span><br />
<span style="font-family: Arial;">- I will be walking about 5-7 miles a day, a little more than double a usual day.</span><br />
<span style="font-family: Arial;">- Mostly? I just don't want to waste the bag space for workout shoes and clothes.</span><br />
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<span style="font-family: Arial;">So here are the very mixed feelings I'm having about this right now: I'm definitely thinking about what I'll be eating and drinking and how will that math work if I'm not burning 800 - 1000 calories. I'm focusing on the extra hour a day that I will have to experience something new. I'm reminding myself that I won't lose the muscle and fitness that I've built up in this short of a time. I'm wondering how much the endorphins I get from exercise impact my mood. I'm trying really hard not to beat myself up about this and trying to see it as a great opportunity to let a few expectations go. </span><br />
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<span style="font-family: Arial;">So how did it go?</span><br />
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<u><span style="font-family: Arial;">Part 2</span></u><br />
<span style="font-family: Arial;">I'm back. I didn't work out, I didn't do yoga, and I needed every bit of that bag space. After 12 days of no exercise I'm on the second week of my normal schedule. Here's what my body is feeling:</span><br />
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<span style="font-family: Arial;">- I'm sore, but in a good way.</span><br />
<span style="font-family: Arial;">- My hips and shoulders... and pretty much the rest of me... is feeling pretty good. Better than before.</span><br />
<span style="font-family: Arial;">- I didn't gain any weight. My clothes fit exactly the same. </span><br />
<span style="font-family: Arial;">- I didn't lose my "habit" of working out after 12 days off. </span><br />
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<span style="font-family: Arial;">How did I feel about not working out? I didn't miss it one bit. I didn't feel guilty about eating whatever I wanted. There was no stress about it at all. Until I got back...</span><br />
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<span style="font-family: Arial;">I've been in the gym everyday since. Not to punish myself, but because I truly do love it. I love it as part of my routine and I love how it makes me feel and I love how it makes me look. </span><br />
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<span style="font-family: Arial;">So my experiment was a success and a failure. I mean, I did it, sticking to my no working out while in London rule. But, there were no real ah-ha moments. Unless it's proving to myself that I can be balanced and not so regimented... if I want to be.</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0tag:blogger.com,1999:blog-2196946683755753870.post-5099777679211623962010-10-12T09:35:00.000-07:002010-10-12T09:35:24.134-07:00Do you need to change your point of view?<span style="font-family: Arial, Helvetica, sans-serif;">I am <em>over</em> people on Facebook who complain about their jobs. Stop it. You get on everyone's nerves. And there is a better way to live. Listen up.</span> <br />
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<span style="font-family: Arial;">In a leadership class I'm taking we had a session on changing your point of view. Here's how it works:</span><br />
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<span style="font-family: Arial;">First, you look at some negative stance you have: My job is a boring, worthless activity. </span><br />
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<span style="font-family: Arial;">Then you figure out what impact that point of view has on the people around you: You don't work very hard or you bring down morale of your coworkers. </span><br />
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<span style="font-family: Arial;">Next, try to understand what benefit you are actually deriving from holding that point of view: By seeing your job as boring and worthless, you justify your decision not to work very hard. Or by seeing your job as boring and worthless, you feel as though you are smarter or better than those you work with. </span><br />
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<span style="font-family: Arial;">There will be some diversionary paths in this next step. It could be that your job <em>is</em> boring and worthless and you are smarter than your coworkers. Well, get a better job or make some other change that allows you to meet your own expectations. More likely though, there is a way that you can change your point of view about your job that will be a win-win for everyone. Here's an example of how that works. </span><br />
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<span style="font-family: Arial;">My job is a boring and worthless, <worthless>activity...</span><br />
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<span style="font-family: Arial;">Maybe it's not boring. Maybe it's a repetitive activity that you excel at or maybe it's something you visibly accomplish every day. Maybe there are things you could do outside of your daily tasks that would be rewarding, like learning from a mentor or creating a new standard level of excellence. Obviously, many of you have time to spend on the internet as you do your job, so why not use that flexibility to start a blog or learn a language or read some sort of educational material you might be interested in. Perhaps there are other things you can do to challenge yourself, like more output or higher quality or some other measurable goal.</span><br />
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<span style="font-family: Arial;">It certainly is not worthless. I mean, they pay you, right? Are you doing something socially meaningful? Are you creating a product or service that keeps people safe or well or functioning in some way? Are you serving people in some way? Are there people that have vast histories and abilities and stories that could be interesting to learn about? Are you making a difference? Perhaps in ways you don't even know and may never know? </span><br />
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<span style="font-family: Arial;">Last, you figure out how to word your point of view in a way that fits: My job is a daily rewarding, difference-making activity. My job is a future building, socially rewarding activity. My job is an opportunistic, beneficial activity. </span><br />
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<span style="font-family: Arial;">This can work for many points of view that you'd like to change. I'm trying it on with several myself. </span><br />
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<span style="font-family: Arial;">But for those of you that view Sunday as the end to your freedom or a day of agony that you have to go to work tomorrow... and for those of you that spend the whole 5 day week counting down the days until you get 2 days off... and for those of you that hate your coworkers... and for those of you that flip out several times a week so much that you feel the need to vent to hundreds of people - realize this, you will spend <u>almost a third of your life</u> working. Make it something you enjoy, are proud of, or at least appreciate. PLEASE. For the rest of us that are sick of your bitching...</span><br />
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<span style="font-family: Arial;">...QueenB Says</span>QueenBhttp://www.blogger.com/profile/05542573325710853799noreply@blogger.com0