DON’T LOSE YOUR FOCUS

As a BOSS, you are very aware of multitasking and the pitfalls associated with performing two or more unrelated tasks simultaneously, but according to author and speaker Linda Stone (Harvard Business Review, February, 2007), there is another variation of multitasking.

Have you ever seen those people who are in a meeting but look like they would rather be elsewhere? You see them constantly glancing at whatever technological device they have in front of them. They may be checking their email, sending text messages, scanning stock quotes, making dinner reservations -- or, more likely, doing several things.

Such activities not only draw participants’ attention away from the business being conducted at the table, they also compete with one another. This is called continuous partial attention, according to Stone. Our ability to focus is compromised in this sleep-deprived, interruption-driven, always-on world mode. Being able to focus in the moment on what is important, at the exclusion of everything else, and is essential if full engagement is to be achieved. Just like a professional athlete, we must train our mental "muscles" to improve our ability to focus, regardless of the distractions around us and this takes conscious, deliberate practice. TIP: Try putting your mobile out of reach when working on your computer and stepping away from your computer when checking your mobile. Deliberately separating sources of information may help stay laser-focused on one, before switching focus to another, instead of trying to spread your focus across multiple things. With persistence and effort this should become a habit. Want more tips like this? Go to www.anaceneviva.com or www.mindandbodyboss.com and sign up to our newsletter! *Based on HPI Concepts.

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HOW TO DEAL WITH COGNITIVE OVERLOAD

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Although technology has added ease to worldwide communication, it is also a constant reminder of how we can't "turn off". According to Richard Seven, "Today, the constant pinging of your email can be like the drip-drip-drip of water torture. All of these tools (mobile phones, PDAs, laptop computers, etc.) have made our lives easier in many ways, but they are stirring up deep unease. Scientists call this phenomenon "cognitive overload" and say it encompasses the modern-day angst of stress, multitasking, distraction and data flurries." Today we can do more. Faster. From anywhere. At any time. But it comes with a price. 

TIPS: 

  • Take 10 minutes each morning to reflect on your deepest values and beliefs and mentally plan who and what will (and will not) get your best energy
  • Create a ritual that will help you switch off from technology e.g. take a movement break  (stretch, brisk walk…) every 2 hours at work and do not use your mobile devices
  • Be aware of how much you multitask and who and what it may be affecting - are you fully present at dinner with you kids, or your loved one?
  • Become more mindful of how much you rely on technology. This may help you "turn off" and engage in something more important from time to time

When you are fully engaged and present, you FEEL LIKE A BOSS 🙌🏻

Want more tips like this? Go to www.anaceneviva.com or www.mindandbodyboss.com and sign up to our newsletter! Based on HPI Concepts.

SELF CARE IS NOT A LUXURY

And I’m not talking about a massage every 3 months, or a pedicure here and there😎…I’m talking about working self-care into your daily routine. Having nurturing moments every day is a critical part of your stress-busting strategy.

The Human Performance Institute (HPI) developed a concept called Oscillation: stress balanced with periodic recovery is a key component in HPI’s successful training of world-class athletes and other elite performers including military personnel, elite surgeons and CEOs over more than 30 years. In sport, this is called periodization which simply means getting the optimal balance between stress, or training, and recovery, or rest, to achieve maximum performance at the right time. Overtraining in sport simply means too much stress relative to recovery and can lead to sleep problems, physical and mental fatigue and decreased performance. It is commonly known as "overtraining syndrome", but is also sometimes referred to as "under-recovery syndrome".

In order to be able to have the right amount of recovery, you have to make time for it. TIP: Schedule strategic breaks during your busy day and enjoy those moments as part of your self development strategy. And keep in mind that, without those moments isn’t possible to continue to perform at the 🔝 and evolve… therefore, continue to be a Bad A** BOSS!

If you would like to have more ideas about what counts as a Strategic Break and how to incorporate them to your daily routine and improve your productivity as a consequence, go to to www.anaceneviva.com or www.mindandbodyboss.com , go to the Main Menu, click on ‘Take Action’ and ask for more information. 

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RESILIENCE, COMPASSION AND PURPOSE IN LIFE

Today is not about nutrition or psychology per se. After such a catastrophic event - the earthquake in Mexico - my post today is about resilience, compassion and purpose in life.

Resilience: people are following up with their lives despite the caos out there. Meetings are happening, people are opening their businesses and the dear Mexicans who work in my house showed up earlier than ever today with a smile on their faces - they didn't have to come, but they made a conscious decision to be here and move on. What a lesson!

Compassion: I'm so impressed with how people and businesses are mobilized to bring help to the ones in need. Luckily my family and my friends are safe but my heart and soul are with everyone affected by this tragedy. An event like this definitely puts into perspective your values and priorities.

Purpose: during the earthquake, me and my family were not together and that hit me hard. What if that morning was the last I saw my daughter? Or my husband? Am I being the best I can be in my relationships? Am I really present when I'm with my loved ones? Are my priorities straight? Am I living according to my deepest values? That's what this whole situation made me think about. And I invite you all to do the same. 

 

#mbBOSS #boss #nutrition #lifestyle #performance #metabolism #loseweight #weighloss #light #mindful #mindfuleating #instagood #follow #marketing #entrepreneurship #quoteoftheday #business #bossbabe #girlboss #motivation #getshitdone #coach #nutricao #comalimpo #leve #performance #change #fitspo #prayformexico

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CONFUSION ABOUT WHAT TO EAT... WHO'S THE REAL EXPERT?

<a style="background-color:black;color:white;text-decoration:none;padding:4px 6px;font-family:-apple-system, BlinkMacSystemFont, &quot;San Francisco&quot;, &quot;Helvetica Neue&quot;, Helvetica, Ubuntu, Roboto, Noto, &quot;Segoe UI&quot;, Arial, sans-serif;font-size:12px;font-weight:bold;line-height:1.2;display:inline-block;border-radius:3px;" href="https://unsplash.com/@moraisr?utm_medium=referral&amp;utm_campaign=photographer-credit&amp;utm_content=creditBadge" target="_blank" rel="noopener noreferrer" title="Download free do whatever you want high-resolution photos from Rita Morais"><span style="display:inline-block;padding:2px 3px;"><svg xmlns="http://www.w3.org/2000/svg" style="height:12px;width:auto;position:relative;vertical-align:middle;top:-1px;fill:white;" viewBox="0 0 32 32"><title></title><path d="M20.8 18.1c0 2.7-2.2 4.8-4.8 4.8s-4.8-2.1-4.8-4.8c0-2.7 2.2-4.8 4.8-4.8 2.7.1 4.8 2.2 4.8 4.8zm11.2-7.4v14.9c0 2.3-1.9 4.3-4.3 4.3h-23.4c-2.4 0-4.3-1.9-4.3-4.3v-15c0-2.3 1.9-4.3 4.3-4.3h3.7l.8-2.3c.4-1.1 1.7-2 2.9-2h8.6c1.2 0 2.5.9 2.9 2l.8 2.4h3.7c2.4 0 4.3 1.9 4.3 4.3zm-8.6 7.5c0-4.1-3.3-7.5-7.5-7.5-4.1 0-7.5 3.4-7.5 7.5s3.3 7.5 7.5 7.5c4.2-.1 7.5-3.4 7.5-7.5z"></path></svg></span><span style="display:inline-block;padding:2px 3px;">Rita Morais</span></a>

Atkins, Whole 30, Paleo, Intermittent Fasting... what is the real deal? Who’s expert is right and who's wrong on telling us what and how to eat?

As someone who has (proudly) tried pretty much all the strategies to lose weight for quite sometime, I know for a fact that they are all wrong. And they are all right as well. Let me explain.

A diet is an eating pattern. And the body reacts when you move from one eating pattern to the other. So if you have been eating a Mediterranean Diet for a while and losing weight, but then you reach a plateau, trying a new eating pattern maybe a good strategy. Maybe. 

But, what if I'm not necessarily trying to lose weight? I just want to eat 'right'. Eat 'healthy'. Fell 'good'... I want a diet that gives me energy to go through the day with joy, accomplish the things that I aim without having to avoid social situations where 'bad' food is at reach… 

 

I struggled with this dilema during my whole adult life and let me tell you: I'VE FOUND THE ANSWER!!! I check on most theories on what's out there to guide you on what and how to eat and the best expert I've found, that understood my deepest desires and figured out a liberating yet results oriented strategy for me was: ME

YOU ARE YOUR BEST EXPERT! 

And this is not a devaluating comment to health professionals. There are many, very capable and talented professionals out there and at some point in your life you might need their professional guidance. But I'm talking about something deeper. I'm talking about LISTENING TO YOUR SYMPTOMS, the signs that your body sends you that something may not be OK, and taking full accountability for the solution (instead of immediately delegating it to a Nutricionist, Endocrinologist or any other 'ist') 

Let me illustrate: I was in a session with one of my clients, a high profile executive from a multinational company, explaining about the science behind appetite, the importance of learning to interpret it - instead of suppressing it - to be able to give your body what it really needs. At some point she stopped me and said: I wish I've learnt this at school. Why we don't learn things like this at school? She was appalled! And 100% right!

The problem is we are not empowered during your upbringing through education, family examples or even the media to TRUST OUR BODIES! TO LISTEN AND INTERPRET IT'S SIGNS! It's quite the opposite: there's a lot of misinformation that gets us all confused and insecure, then ready to start delegating the power of 'managing' what happens in your body to someone (or something) else. 

As bosses, we actively listen to our collaborators. We know what they say has a lot of value, so we make an effort to be present and connect with them because we know for a fact they can give us UNIQUE INFORMATION that reports data and spreadsheets just can't. That connection gives you an edge to perform better than simply looking at numbers. CONNECTION IS POWER.

When we get used to listen and embrace our symptoms instead of suppressing and ignoring,  we get right into the path to run our bodies better. That's the kind of control that no prescription drug or supplement can give you.

Looking back I know the best moment in my journey to a better Mind & Body Health was when I experienced that connection. It's so empowering. I’ve never felt lost again in the recommendations of this or that 'celebrity professional' or got caught in the feeling of failure for eating something out of 'miraculous' diet menu, simply because I realized that kind of behavior takes my power away.

So my suggestion for you is this:

  • Listen to your body, trust it's signals. There's more behind a symptom than you can imagine
  • If you want a diet that works perfectly to your lifestyle, get help that will lead you into that direction. Look for professionals that will act like thinking partners instead of bodyguards or disciplinarian parents armed with a list of do's and don’ts. You are an adult now
  • Get help to educate yourself and learn to navigate through all the excess of information and 'expert' opinions without getting overwhelmed
  • Build a strategy that works for your current moment in life. There's nothing more impairing for the body (and the mind) than for example, starting a juice fasting at the beginning of a busy week, full of meetings and negotiations.
  • Surround yourself with professionals that will bring you up, really listen to what you want and help you get there, sustainably. It's cheaper, more effective and the results will last much longer.

It's the most liberating, empowering feeling to realize the answer is inside you. Enjoy!

 

Ana Ceneviva. Eating Psychology and Mind and Body Nutrition Coach. CEO and Founder of Mind & Body Boss, a Coaching and Consulting Company that helps Executives and Entrepreneurs to empower themselves around food to get a better performance in life. 

If you wanna know more about this cutting edge, results oriented approach, please click on the link and ask for more information.

HOW TO PLAN FOR FOOD

Stay on a good eating path is one of the hardest things to do, specially when business lunches and dinners are such big part of the corporate play field. So here are my powerful, yet uncomplicated tips for you to plan for food and keep your focus on what really matters:

1- Don’t go to dinner (or any meal) starving

Eat a healthy breakfast and a low calorie snack before attending to any social event that envolves food. Start your day with a satisfying breakfast — such as eggs with tossed spinach leaves and mushrooms, or a bowl of yogurt with high fiber fruits (blueberries and raspberries are great choices) — so you won’t be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices. You’re less likely to overeat if you’ve got your appetite under control.

2- Don’t become a victim of what’s available

The best way to say no to bad food is to not put yourself in a position that you have to say no. The best way to do that is to always have good healthy food around. Bring a thermo bag with you anywhere you go (there are many compact yet functional choices available, look for bento boxes at Amazon.com

3- What’s done, it’s done

Don’t regret if you overeat cause you didn’t follow steps 1 and 2. It will just make things worse. Any feeling of guilt or shame is perceived by the body as a threat and starts a moderate stress response, that makes it store fat and not build muscle. Let it go and get ready to start over, follow steps 1 and 2 and enjoy your meals feeling like a boss!

 

Want to know more about how to prioritize and make better choices at work and in life? Sign up and take action to get in our exclusive list and get your first session!

 

References: Tips To Survive A Healthy Thanksgiving Feast, WF Team, Eating Psychology Weigh Loss Protocol,

CHALLENGE: DON’T TOUCH YOUR PHONE WHEN YOU WAKE UP. CAN YOU DO IT?

An article at Psychology Today states that one of the side-effects of living in a digital age is that we are increasingly removed from our physicality and each other. Our biology is short-circuiting. The balance of neurochemicals that evolved for millennia has been disrupted by our modern lives, making us more prone to depression, anxiety and malcontent. But your lifestyle choices and changes in behavior that can improve your brain chemistry, make you feel better and motivate you to maximize your human potential.

 

For many of us, executives and entrepreneurs, touching your phone first time in the morning - even before going to the bathroom - brings stress, anxiety and a sense of being ‘behind’ that does NOTHING for your brain chemistry. Even if it’s just a quick pick on Facebook. For your brain, it can sometimes mean you are alone-together. Not the best feeling to start the day, right? 

From the physiological perspective (just because you are not yet convinced) there are many studies documenting the correlation between the use of social media and stress. 

 

Stress might come from maintaining a large network of Facebook friends, feeling jealous of their well-documented and well-appointed lives, the demands of replying to text messages, the addictive allure of photos of fantastic crafts on Pinterest, having to keep up with status updates on Twitter, and the “fear of missing out” on activities in the lives of friends and family.

 

It creates a stress response in your body, increasing cortisol levels and decreasing insulin. It makes you FLC (fell like crap) first thing in the morning and on top of that, can make your body accumulate fat and not build muscle. Not the best combination to start the day, agree?

 

So GIVE YOURSELF at least 1 PHONE-FREE HOUR, starting when you open your eyes and feel how it affects the rest of your day. I promise, it’s easier than it looks and so rewarding!

 

If you like this tip and want to get more tips that will give you an edge to start your day, please click on the TAKE ACTION below, fill the form and get more curated content for your Mind & Body health! 

4 LESSONS I’VE LEARNED DURING THE PSYCHOLOGY OF EATING WORKSHOP THAT APPLY TO EVERY BOSS

Last week I attended to a 4 day workshop for Eating Psychology Coaches in Colorado - US. It was an amazing experience, full of new content, new tactics and strategies that I will definitely implement in partnership with my clients and share in a daily basis with my followers (follow me on INSTAGRAM and FACEBOOK - see links below). But what I REALLY want to share with you here are the 4 life lessons that I took from this event that may also apply to all of us, executives and entrepreneurs and bosses:

 

Information can be bought, wisdom can’t

Marc David, founder of The Institute for The Psychology of Eating and one of the most amazing thinkers of our times when it comes to Mind and Body Health, definitely is the core and soul of the workshop. A wise man. And I realized that in every moment he shared his personal experience with the audience, or his views on what other people briefly shared, there was something in there that no other materials in the course could provide. His takeaways were always on point, which made me think that sometimes I learn more from connecting with some people than reading 10 books about the same subject. We should spend more time connecting and listening to what people have to say. I’ll continue to read my books, but I’ll make an even bigger effort to connect with people I admire and trust. There’s where the wisdom is.

 

Find your niche

While connecting with my peers during the event I realized we all gave our own unique spin on what we’ve learned and how we decide to share it with the world. And it was natural. Every person has a story that will resonate to a certain amount of people. And the sooner we embrace it, the sooner we’ll find what our niche is and start harvesting results.

 

The importance of the TRIBE

Tribe is a gathering of like-minded people. And finding your tribe means finding people that get you! We all from time to time need to feel embraced by this feeling of being fully accepted and understood. It’s priceless and yet so underrated. One of my tribes is the Eating Psychology Coaches tribe. And they are awesome! And I had no idea. Definitely worth to put some effort in finding your tribe and connecting with them from time to time. 

 

There’s no such thing as competition

We were more than 200 people from all over the world, gathered in a room talking about the same themes. And yet there were so many different stories and views and takeaways about this same themes!!! It was liberatingto realize that one’s story shapes them in a such an unique way, that even after thousands of hours exposed to the same training we all became such distinct trainers. There’s no competition when you are your own unique self.

 

Being there with my tribe gave me made me aim to keep working on myself even more! If you would like to have this same feeling for yourself, contact me for a 30' exploratory conversation. It's super easy!  Just click the button below and fill out the form :) 

FAKE IT UNTIL YOU BECOME IT

Non verbal communication relates to the way we judge people and the way people judge us.  It’s known that emoticons well used can help lead to a better negotiation outcome. Same way our thoughts and feelings are also influenced by non verbals.

Body language is a non verbal LANGUAGE. It’s language! And we use it every minute of our lives to communicate something, even unconsciously! And as it delivers a lot of distinctive sentiments, so it may or may not deliver power. Yes, you can look more or less powerful depending on your posture.

But did you know that the posture can change not only the way other people perceive you, but also changing your posture may change how you feel about yourself?

YES, it works both ways!!! YOUR BODY CAN SHAPE THE MIND!

Powerful people are more assertive, more confident, they even feel they are going to win at games of chance. In general, they take more risks. And there are 2 hormones responsible by this power dynamics:
- Testosterone - masculine, power hormone
- Cortisol - stress hormone

High power alpha males have high testosterone and low cortisol. It’s all about how you react to stress.

SO THIS IS HOW IT WORKS: power poses change the chemistry of the body, increasing testosterone levels and decreasing cortisol levels. So it you want to feel powerful and improve your presence at any occasion, take 2 minutes (in a private space) and make a power pose. It can be before a job interview, a competition, a presentation. AND IT WORKS! IT’S PROVEN BY SEVERAL EXPERIMENTS.

2 minutes can improve dramatically your PRESENCE, he way you convey your message and also the way you are perceived in your environment. It’s ONLY 2 MINUTES, SO WHY NOT TRY IT?


If you want to know more about this subject I strongly encourage you to look at Social Psychologist Amy Cuddy’s talk on TED TALKS to how beautifully she explains about the influence of posture in power.

 

 Stand in this pose for 2 minutes (in a private space please!)

Stand in this pose for 2 minutes (in a private space please!)


And if you want more personalized advice to perform better at Mind & Body level, request a one-on-one session now!