Tag: Stress

Giving love and support to those that need it most!

Giving love and support to those that need it most!

I have had an extremely tough semester for a multitude of reasons, but mostly because I have students that truly and desperately need support and guidance.  The mixture of high school students I have has made teaching exceptionally difficult and left me grasping for ways to efficiently teach consumer education to a range of students whose learning levels range from elementary to college.  The learning differentiation isn’t my only obstacle, though!  The students I am teaching have a large range of lifestyles and home environments that impact how they view education, their ability to work outside of school, and how much support they receive at home.  This is the reality for so many teachers and I  know I am not the exception.

Combine my class concerns with some of the school dynamics I have faced including not having a classroom – wheeling around a cart to four different rooms throughout the day to teach has been a chaotic, mountain-climbing adventure.  To add to the mountain, I had some students going through some major life struggles which included me assisting with several emotionally and mentally draining situations that has left me feeling unsettled on more than one occasion.  Additionally, I teach in some classrooms with computers and in other classrooms with no computers which creates another level of structured chaos when it comes to planning lessons, adding another piece to my puzzle that I have to carefully put together.

BUT, there is a silver lining and there actually always is one no matter what the situation is!  My students may show a long list of emotions in the classroom because of their diverse backgrounds that range from anger, happiness, sadness, frustration, bitterness, humor, fun, and every emotion in between.  Each with a unique personality and style, but many of them with their own baggage, their own insecurities, their own challenges and successes, and most of all their own story.  A story that is sometimes broken, sometimes not broken, and sometimes underdeveloped.  I sometimes feel an overwhelming amount of chaos when there is a group of such a variety in my hands because it makes for a very stressful semester, but these are the students that need love, guidance, and support the most.  I became their teacher for a reason and that’s just the reason.  To provide that support, guidance, and nurturing that they so desperately need.  While it hasn’t been easy and I won’t even pretend that it has, it has been meaningful to be able to recognize and understand that my role is to nurture, comfort, and give to these students the support, guidance, and appreciation that they so need at such a crucial time in their lives.  And, no matter what there is definitely some learning happening…some learning from me, some learning from each other, sometimes the students teaching me, but more than anything some much needed nurturing, guidance, and support.

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Reach out and touch a heart!

Reach out and touch a heart!

A day is often filled with lots of stressors, usually things that make life a bit chaotic, but there are so many little moments in-between that make life amazing and worth all those exhausting and stressful moments.  As a teacher, I love the little things that make my students smile, laugh, and allow me to see a different side of them or witness them in a different light, even for just a minute or two.

I am like any tired teacher, CEO, janitor, parent, customer service representative, lawyer, doctor, etc because I am often overwhelmed by my post-it note reminders and to-do lists.  I have had some tough days lately filled with anxiety, tears, and even questioning what I am doing as a teacher.  I had a few patches with several complex situations (actually, three specific stressors) that made my life feel like it was spinning in circles.

During those spinning circles, there were two students that made an impact on my life.  One student who had been struggling recently came to me and asked if I could help her with finding a job.  As a Business Teacher, I was thrilled to be able to offer her assistance and that she showed such motivation by coming in after school to get help.  I answered her questions and assisted with a resume.  She was thrilled by the small amount of help that I had offered.  The next day she came in very excited to tell me that she had an interview coming up.  It was actually one of the first times I had seen her smile and saw such emotion in her personality.  I was very excited for her.  I congratulated her and told her I wanted updates on the job (basically so that I could cheer her on along the way as she started this new adventure).

This next young lady asked the most simple question, but it left a smile upon my face.  She is a quiet student and I really haven’t gotten to know her that well since it’s a new semester.  She’s always been very respectful and honest, but I could never tell whether she likes my class, hates my class, or just tolerates it since it’s her consumer education credit.  She came up to me at the end of class and in the most innocent and sweet voice she said, “I applied for a job, Mrs. Jamieson.”  I said, “That’s great, I hope you get it!”  She followed that with, “I did the online application, but I have this feeling that I should call or do something else, but I don’t even know what I would even say.”  I was impressed with her admission and how candid she was with me.  After all, I didn’t realize she trusted me or felt comfortable in my class yet (mostly because she’s quiet).  I said, “I would actually go to the place you applied and tell them you submitted an online application.  Explain to them that you wanted to confirm that they received it and hope they contact you soon to discuss the position.”  I explained to her that this gives the employer a chance to see her and it may set her apart from other applicants that don’t follow through after they submit the application.  She told me she felt relieved about what would come next.  She smiled and as she left, I said, “You know this means you have to keep me posted on your job prospects and how it goes!”

What’s the point of these two stories?  It’s quite simple.  Reach out and help others, touch their heart and in turn it will touch yours.  These young ladies did just as much, if not more, for me as I did for them.

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Ice cream before dinner…why, yes!

Ice cream before dinner…why, yes!

I found out at the beginning of June that I wouldn’t be teaching at CCHS next year because I don’t hold an endorsement that allows me to teach Webpage Design and Programming classes and those are two classes that will be offered next year.  I’m not going to pretend that I wasn’t disappointed.  I was disappointed.  And, a lot.  I live right by my high school and I drive past it almost every single day.  To be honest, it just sucks (and sometimes you face these types of challenges on the way up the mountain of life).  I loved my job, and more than anything I loved inspiring my students.  I’m going to let my guard down a little bit more than normal in this post, and it will probably humanize me more to others and show you that life really is like climbing a mountain.  Just when you think your hard work, dedication, and passion will pay off that may not actually be the case (at least, not at the time when you think it should be.)  I poured my heart and soul into this last semester at CCHS (not to impress anyone), but because it’s part of my spirit.  I love giving back and that’s just what I chose to do at the high school by volunteering at the robotics competition, judging the high school talent show, passing out pizza to the freshman class, chaperoning prom, coordinating a backpack drive, and attending the Multicultural Festival as well as participating in it by going to each table to learn more about other countries. It was certainly a fully-filled adventure that I had (and a learning experience, too)!

I am strong though, so I knew I could and would move on (and that’s just what I did.)  I decided the evening I found out and the next to begin the process of cleaning out my classroom.  I didn’t want to waste any time getting it done. After all, I had so much in my classroom from team building games I created, a Food Truck auctioning project we did, risk management games we played, and the like.  But, one thing about cleaning my classroom was that it actually was a bit therapeutic.  I decided to clean out my classroom and then as an adult I chose to drown myself in some delicious ice cream before dinner. Yes, you read that correctly. I wanted (and probably needed) something to make myself feel better about what would come next.  That would be the ever so dreaded task of job searching.  One of the things I think I might hate most in life.  After all, I have 221 cover letters in my ‘Cover Letter’ folder on my jump drive and that isn’t even all of them.  I have been searching for jobs in my life more than I would like to even think about.  After all, my professional career is something I have dreamed about ever since I was a little adopted Indian girl.  It is something I have always taken great pride in.  And so, while my professional life certainly has been more like climbing a mountain, it has always taught me a lesson.  That lesson is that somehow everything seems to work out and that’s something I can rest assured about even if it does mean moving on to something new and different.  Remember, life isn’t easy, but it does provide lessons that we can learn from and carry with us through life.

Now that I have eaten my ice cream and packed up my classroom, it’s time to move on to what’s next.  And, there is always going to be something next (when and where is TBD).  So, now you can translate this into your own life’s adventures, the ups and the downs, and remember that moving on after disappointment is key to picking yourself back up and being better than you were before.

The cherry on top of my ice cream is that on my very last day one of my students from spring semester came up to talk to me.  I told him that I wasn’t rehired and that I wouldn’t be back at CCHS next year. He said, “I’m going to miss seeing you next year.”  He is one of those students that always said, “Hi, Mrs. Jamieson” in the hallways and always interacted with his teachers.  As he walked away after I told him good luck at his SkillsUSA competition that was coming up he said, “I liked having you as a teacher, Mrs. Jamieson.”

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Health notes to myself!

Health notes to myself!

Today’s inspiration is something that I love to do so I do it often on post-it notes, calendars, and “to-do” lists.  It seems kind of simple and probably somewhat silly to some, but it works for me and maybe it will work for you, too!  I often write myself small health notes, reminders, and encouraging words to increase my motivation level, remind myself why it is important to exercise and eat healthy, and small things I can do to further improve my health.

Many of us have calendars at home and work, cellphones, notebooks for work and school, or other planners and organizers that we frequently use.  I often have “to-do” lists (which the blog always seems to be on 😉 ) as well as grocery lists, calendars, etc where I write down health notes to myself.  For example, I might write “Decrease sodium intake by eating less salty foods such as chips and cheese” or “Reduce eating sugary cereals in the morning and eat a brown grain cereal with fruits and raisins” to remind me of better and healthier choices I can make to improve my overall health.  Further, I might write “Exercising and eating right help reduce heart disease” so that I recall why it is I exercise and strive to eat healthy each day.  Lastly, on days when I feel tired, overwhelmed, or lack motivation to exercise, I might write myself a note that says “Keep going and relieve your stress with a great workout” so I know what I can do to rejuvenate and refresh myself at the end of the day.

These simple reminders can be posted at your desk, on your calendar, or like me on my “to-do” lists or grocery lists so that they are a reminder to make healthy choices.  My suggestion (because it works well for me) is to place notes on things or in areas that you frequently look at, open, or see throughout the day so that it is a constant reminder to you.  You can get creative and have fun with it by writing exercises to do such as “Run up and down the office stairs 3 times” or any other exercise that might help you achieve your health and fitness goals.  The point of this is to have fun with your health, make your choices stick with you by recalling what you write down, and using notes to reiterate the importance of making healthy choices.  After all, constant reiteration, reminders, and continual practice help ensure that you maintain a healthy and balanced lifestyle over time.

Happy writing (health notes) to yourself!  It may seem silly or too easy, but give it a shot because it might just help!

~jj

How would you describe your workout?!

How would you describe your workout?!

It’s sometimes hard to convey how important working out and exercising regularly really are for your mind and body.  Everyone is busy and has hectic schedules as well as lots of commitments, which impact how much “extra” time the day allows to do other things.  One thing that should be found in that “extra” time is exercise.  It is not only very important to exercise, but equally as important to stay committed to it.  It should be something that is automatically built into your lifestyle and schedule rather than a spare hobby if time allows for it.  Exercise is needed to de-stress, reduce your risk of heart disease, decrease your chances for Type II diabetes, and to promote overall health and well-being.  If you have kids, exercise and play with them.  After all, they need to be playing and moving around, too!

Think of exercise a as a part of your personality to encourage yourself to get off your butt and get moving.  Why part of your personality?  The thought is that if you think of exercise as part of your personality you are more likely to think about it.  If someone were to ask you, how would you describe your personality?  You might say fun, exciting, adventurous, etc.  Now, think about what you might say if someone were to ask you, how would you describe your exercise routine?  You don’t want to respond with weak, boring, non-existent, etc.  You might want to say fun, exciting, challenging, exhausting, etc.  The point isn’t that your personality should equal your exercise traits, but that you should have cool, exciting words to describe your workout kind of like you have cool characteristics and traits to describe your personality and life.

Moral of the story?  Don’t let your exercise be described as non-existent, boring, or weak.  While people may not be asking you to describe your workout, your mind can still be asking yourself that on a daily, weekly, monthly, yearly basis and do you really want to let yourself down?  After all, if you accept that your exercise routine or workout is non existent, boring, or easy than the only person you are hurting is yourself.  Make your workout fun, vibrant, challenging, and exciting so that your workout becomes as important to you as your friends, family, and other things in your life are when you are talking about them to others.

~jj

Replace + Reduce > Rationalizing

Replace + Reduce > Rationalizing

All too often I hear people say, “I worked out earlier, so it means I can eat this cake and cookies now” or “I ate fruit at breakfast and a side of vegetables at lunch so I can cheat at dinner” or the best one is “I ate clean all week, so it means I can eat whatever I want this weekend” but rationalizing your choices when it comes to your health is not a good compromise or balance.  Try replacing rather than rationalizing to reduce your calories and your chances for heart disease (which I will add is the number one killer of Americans yet can be reduced by the choices we make).

I am not suggesting that you don’t allow yourself to eat sweets or desserts, but getting into the habit of rationalizing your choices is a sure way to lose track of your fitness goals and see a decrease in your progress.  Instead, eat in moderation and remember that replacing with fruits and veggies rather than rationalizing with junk food will boost your energy level and make you feel much better.  Consider replacing at least one food item at each meal to reduce the fat content, sodium, and carb load that is almost always higher than it should be.  Replace unhealthy sides such as mashed potatoes for a baked potato or make mashed potatoes that are 1/2 cauliflower and 1/2 potato and use Greek yogurt, low fat milk, and unsalted butter to get the creamy consistency you want.  Replace onion rings or french fries for healthy veggies such as grilled onions or roasted potatoes.  Further, at breakfast, replace potatoes and bacon in an omelette for veggies such as spinach (leafy greens are great for you!) and mushrooms.  At lunch, replace BBQ potato chips for plain tortilla chips or unsalted almonds and a BLT or chicken quesadilla for a turkey, spinach, and cheese wrap.  Small healthy choices at each meal may not seem that important, but small steps can help make a big difference in the overall progress you see.  Three small healthy choices (one at each meal) is a great way to work on making progress over time.

Remember that when you eat like crap, you often feel like crap so don’t use your weekend as an excuse to give up on your goals.  Instead eat for success because no diet does what healthy eating will do for your life.  It will change your mood, stress, and energy level!  Eating healthy doesn’t mean you have to eat less, just eat right! 🙂

~jj

Simplicity might just be key!

Simplicity might just be key!

One constant for most people is that their schedule is always filled, life is always busy, and there never seems to be enough time in the day to do everything on the “to do” list.  People often want short, simple, and easy workouts and quick, healthy meals that keep us on track to maintain or reach our fitness goals.  Why?  Because spending time with family and friends is what most, if not all, of us want.  We basically want the cake and to eat it too!  Shocking, right?  Well, obviously, not really.  That is the majority, not the minority, so if you feel this way, you can rest assured that you are not alone.  So, what can you do to still make the most of your day, save time, and not feel like your entire day is dedicated to health and wellness?  Let’s face it, we are often so busy we don’t necessarily think about all the choices (or lack of) that we are making that impact our health.

My solution (and challenge to you) is to find several small and simple (key word is SIMPLE!) health oriented things that you can do that will help change the big picture over time, then incorporate those into your schedule.  I will give you an example of some fitness and health choices that will assist you in creating a more simple, less overwhelming lifestyle.

First off, start with steps and walking.  Grab a fitness tracker, a very basic one that counts steps is all you need.  If you prefer a more fancier fitness watch/tracker, by all means, get what suits you best.  It used to be that 10k a day was the fad and maybe it still is, but don’t stick with fad diets and exercises.  Strive for what works, so get your count to 14k a day!  Yes, that seems like a lot of steps, but think of walking to the bathroom, in the kitchen, at work, etc.  And just in case you aren’t convinced that getting steps are great for you, walking helps with digestion, is great for your bones, and can improve your mood!  You can do it and it really isn’t difficult.  You may be surprised by how many you get!

Next, the fabulous 5: basic weights, lunges, crunches, squats, and push-ups.  This will help build strength and tone your body.  Do sets that work best for you.  I suggest 3-5 sets of 10-15 reps depending on your lifestyle and fitness level.  You can do these in the morning when you wake up, in the evening to de-stress, while you are outside, while you are watching television, etc and it takes a total of 15 to 20 minutes, if that.

The next one may be somewhat difficult for many, but it is important and will make the biggest difference on your waistline and energy level.  Avoid baked goods.  These are salty, sugary foods that provide little to no energy.  While you avoid cookies, brownies, and cakes, turn to water.  Drink at least a gallon of water a day to stay full, focused, and alert, aiding in keeping your energy level high.  Also, turn to fruit and veggie smoothies that you make at home.  Buy frozen fruits if you are rushed for time or buy fresh fruit and have it pre-cut and in containers so it is ready to be thrown in the blender in the morning or evening.  (This doesn’t mean you can’t have ice cream, this specifically eliminates baked goods, BUT like I continually say, everything in moderation, so don’t go overboard with the ice cream!) 😉

That’s it…simple as that!  5 small and simple tips to incorporate into your busy schedule so that healthy choices are being made without even thinking about them! 1) 14k a day 2) Fabulous 5 exercises 3) No baked goods 4) Smoothies 5) 1 gallon of water per day.  That’s it, an easy exercise and nutrition guide to fit into each day without a workout or a special diet.

~jj

Tea, spice, and everything nice!

Tea, spice, and everything nice!

Teas often come with an acquired taste over time, but give them a chance.  If you don’t want tea every day, consider making it a routine once a week.  While many people think of tea as a more wintery drink choice, you can enjoy hot tea in the winter and iced teas in the summer (and I don’t mean iced sweet tea)!  There are tons of flavors and they can be great for your health (key word being CAN BE, see below)!

If you aren’t a quick breakfast eater in the morning, tea can be a great alternative and a much better choice than coffee (sorry coffee lovers)!  Try to quench your thirst in the morning with a tea, preferably within the first few hours of waking up.  It helps diminish heavier cravings and assists with waking you up each day.  Enjoy tea before you eat breakfast or choose to drink it with your breakfast.  Teas such as ginseng tea (increases focus and concentration), green tea (great replacement for coffee because it has caffeine, but not as high as coffee), chai tea (my favorite, just ask my boyfriend; high in antioxidants and spices), or black breakfast tea (alternative to coffee that has a rich flavor and is often enjoyed with milk or creamer, boosts brain activity, reduces anxiety). Other great morning drinks are warm water with lemon and water with aloe.  Both are great for your immune system.  Chamomile tea and peppermint tea are great relaxers that help calm nerves and allow you to destress in the evening hours.  Chamomile tea is also great to help you go to sleep.  If you have tried tea and you can’t seem to find a tea that suits you, consider a morning protein smoothie with fruit.

From tea to spice and everything nice! 🙂  Spice up your life with some great spices, non-spicy and spicy, both will get your metabolism and body going (in a great way)!  Consider cinnamon, ginger, or cardamom to add flavor (non-spicy, rich decadence) or if you are like me and like some heat in your food, add mustard, horseradish, cayenne, chili flakes, jalapenos, etc. to add spicy flavor that will have your heart beating faster and your nose running! 😉  So no excuses for not using spice, there are mild to hot spices and something in between to satisfy everyone’s taste buds!

So, what’s the everything nice part?  Studies have shown that drinking tea and adding spice actually improves a person’s mood, provides significant energy, and gives a person a more positive energy and outlook.  That’s nice, right?  Hey, I will take it, after all, some days, we need all the help we can get!  So, drink some tea and add some spice, it might just change your perspective, mood, and your entire day!

~jj

Workout lifestyle…when & where should you workout?

Workout lifestyle…when & where should you workout?

I have to say most days I look very forward to my workout.  It’s the “me” time of the day when I can de-stress and be away from everyone and everything (computers, technology, phone, etc).  Anything that is bothering me such as studying all night, an argument, or even just daily stress can simply be moved aside for the moment so that I can get a good sweat!  One thing that’s important about exercising is to recognize that when and where you exercise can make a big difference in your energy level, mood, results, and how enjoyable your workout will be.

First, when should you exercise?  In order to maximize your results, you should consider when the best time is for you to exercise based on your schedule, energy level, and personal characteristics.  For example, if you are not a morning person and you work at 8am, consider an evening workout rather than a 6am workout.  If you are a morning person and work at 8am, consider the 6am workout as a possible option.  On the other hand, if working out helps you wake up because you are not a morning person consider an exercise routine that will help with that balance such as yoga.   It is important to remember that it takes energy to get through a workout so try to find a time when you have a high energy level and are not tired or lethargic.  It will be different for everyone so determine when you can maximize your workout results based on your schedule and lifestyle.  For me, I workout best in the evening.  I feel energetic, look forward to clearing my mind, and my body feels ready to workout.  Remember sleep is vital to having energy so make sure you are getting enough sleep consistently each night.  A night with little sleep, followed by a full night’s rest, followed by another night with not much sleep throws off your body and is a sure way to not only dread your workout, but also make it hard to do.

Second, where should you exercise?  This is an interesting and very subjective question because it really depends on a person’s personal fitness goals and schedule.  Possibilities might include at home, at a gym, or outside.  Personally, I like to workout at home because I can alter the environment to fit me.  For example, I utilize the pictures of my family and friends on the wall to influence me and encourage me to get through my workout.  I also like having quotes and inspirational sayings on the wall that I connect with.  If you’re at the gym and don’t have the luxury of choosing what is on the walls, bring a picture of your favorite celebrity crush or in my case I would probably bring Andy Murray because of his killer work ethic as a tennis player or Jennifer Garner because of her portrayal of badass spy Sydney Bristow! 😉  It could also be quotes/sayings or something inspirational.  There are no requirements on what you can use, but make sure it is something that you connect with and helps push you through your workout.

Third, how do these impact your overall workout?   Easy answers to this one!  Happiness, efficiency, and results!  Once you can find a rhythm that works for you, it makes working out easier and less thought has to be put into it.

So, get your workout on in your garage, in your room, in the gym, or outside and do it in the morning, in the afternoon, or in the evening, but just remember to be sure to DO IT!  It’s all subjective, so find what works for you and don’t give up!  We all have good days and bad days, but if you can find a schedule and rhythm that works, then you will be more likely to follow through and more likely to enjoy it!

~jj

Small pieces to the health puzzle…

Small pieces to the health puzzle…

Need a few quick tips to keep you going through your workouts?  Here are a few things I continuously keep on my radar to ensure I can get through my workouts without feeling tired or bored.

1. Get yours zzz’s.  Sleeping is vital to ensure you feel refreshed.  It helps get you through the whole day, and that includes your workout!  Try to get 7-8 full hours of sleep each night.

2. Stretch.  Just do it.  Even if you are short on time, stretch before and after your workout.  If you don’t think it will help, read last week’s post and it’ll help convince you! 🙂

3. Eat more fiber.  Your body will thank you now and later.  I promise!

4. Drink water, and plenty of it.  What is plenty?  At least 64 ounces each day! That’s eight 8 oz. glasses.  It’s easy.  Spread it out throughout the day…before meals, with meals, and between meals.  Trust me, it’s worth it.  Drinking plenty of water also helps give you a full feeling in your stomach, typically causing you to eat less.

5. Make your meals rather than eating out or on the run.  You eat less healthy food when you eat on the fly.  You tell me you don’t have time to make food?  Pre-plan and pre-make food ahead of time.  Fruits and veggies can easily be sliced and put in a container with water and lemon juice to keep them fresh, sandwiches can be pre-made, whole wheat crackers are an easy throw in.  No excuses!!

6. Find a way to control your stress.  I cannot emphasize this one enough.  Stress is not good for your mind or body.  What’s my way to destress?  Working out and exercising, of course! 🙂

7. Drink…water, not lots of sugary drinks and alcoholic beverages.  Bummer, right?  Not necessarily.  I am not saying give them up, just don’t over do it.  Everything in moderation!

8. Try to limit how often you let your sweet tooth win AND find sweets that are “healthy” sweets.  I sound crazy, right?!  Not exactly.  For example, eat a slice of whole wheat bread with Nutella or cinnamon sugar, chocolate mousse pudding, strawberries dipped in dark chocolate, etc. rather than a huge bowl of cookie dough ice cream or chocolate cake.

9. Exercise regularly.  Not when you want to lose weight or because swimsuit season is coming.  Those are great motivators, but exercising and maintaining your health is a continuous process.  You can’t “diet” for a month, decide to go off the diet, and then back to your previous eating habits and expect to keep your results.  You have to watch what you eat all the time.  You don’t have to restrict your diet of all sugars or all carbs, but eat in moderation instead.  You also can’t decide that you want to lose 20 pounds and then decide it’s time to start walking everyday or going to the gym.  Exercise is a life long commitment.  Why?  Because exercise and eating properly keep your body happy and healthy.  I promise.

These are little things I try to remember.  Not things I just occasionally think about, but truly have engraved into my brain.  Things that are in my phone and on my bulletin board, so they can’t escape my mind.  When I am struggling during a workout, I think about what it’s doing for me.  When I am not drinking plenty of water, I remember, it is what helps get me through my workouts and keeps me focused.  When I want something sweet, I may go ahead and let myself eat something sweet, other times I don’t eat anything sweet at all.  Try limiting yourself to having sweets a certain number of times each week.  You don’t want your body and mind to become accustomed to getting something sweet after every meal or whenever you feel like it.

~jj

Social media & sharing icons powered by UltimatelySocial