Hi, welcome to Step It Up With Steph.

I'm your host Stephanie Mansour and this is your weekly dose of health, fitness and lifestyle entertainment.

I've been coaching women for over a decade in health and weight loss and nothing excites me more than helping people reach their goals.

My background is in communications, psychology and women's studies and I'm certified in personal training, yoga, Pilates and life coaching.

I've been honored to be featured on National Outlets for my comprehensive approach to tackling every day wellness issues.

Each week we'll be meeting a new guest who's ready to step it up.

We'll provide every day solutions for your wellness problems, talk to experts, give you food advice and also a workout to help you live healthier.

So, join us, it all starts now on Step It Up With Steph.

Announcer: Step It Up With Steph is made possible by Lifeway Foods.

Makers of probiotic Lifeway Kefir and Plantiful products.

Arnicare Gel: Natural pain relief.

On today's episode, we're meeting with a guest who says this rough patch in her professional life is negatively affecting her self-esteem and self-care.

The experts and I are going to give her tools to make major shifts in her life.

Plus, we've got brain boosting foods and a workout to help build proper posture.

But first, let's take it to the streets and see how random everyday people maintain their health and fitness while their professional lives are in flux.

What do you do to stay positive in a rough patch?

Just relax.

I mean at the end of the day it'll all work out.

I like that, so have the mentality that it'll all work out.

Yeah.

Working out regularly would put me in an even more sane position.

Yes.

It's only just a rough patch temporarily, it doesn't mean it's going to last forever, you know.

Forcing yourself to get out of the house and go workout, go on walks like experience the city, take it all in like those type of things inspire me.

Today's guest is so frustrated with the lack of direction in her career that she says it's taking a toll on her self-esteem.

Diana is here and she's ready and willing to get some help.

How's this rough patch in your career affecting your life in general?

It's affecting everything.

I feel like I've been just in a really rough patch overall.

So, not comfortable with my job.

One of the first questions you ever get is what do you do?

Yeah.

And I don't have a good answer for that.

I'm not happy with the answer I have.

So, it's very intimidating.

And I am somehow punishing myself for not doing what I should be doing.

Yeah, like you're beating yourself up.

Yes.

Okay.

Very counter intuitive and not productive at all.

Yeah, well when you're unhappy with your career it's pretty easy to like talk negatively to yourself.

Yeah and it spills into other parts of life as well.

I think it's, it's not just one part, it's my whole life that I feel it's not in the right place or where it should be right now.

Yeah.

It's very uncomfortable.

How is your self-esteem affected from this issue with your career?

It's a big impact.

I, a couple years ago, lost 50 pounds and I was really happy and proud and excited.

And I donated all my clothes that fit my bigger version of myself.

And then, these past two years I regained all those-- Okay.

--like 40 out of the 50.

So, I'm back to the feeling like a stuffed sausage because I don't want to buy clothes that would fit me comfortably anymore.

Right.

And no one wants to go out like that and present like that.

And even in a job interview, I don't feel as confident.

Right.

Okay and how is this affecting your personal relationships?

I think it has a pretty deep impact as well because everyone around me who cares about me knows that this is not who I really am.

I'm not living, I'm existing.

Okay.

Which is a pretty big different.

I'm just coasting.

Yeah.

So, I'm getting a lot of support from my friends and family and I'm excited to see like what else I can do.

I want to live again instead of just be.

Right.

Okay, so what jobs have you had in the past?

So I worked as an English teacher.

I've worked as a translator for written material.

I've done interpretation.

I was the Director of Business Development for a British software company with an office in Chicago and my market was Brazil and Latin America, which is a perfect combination for the time it lasted.

Okay.

I've done retail and lately I've become, I've become a realtor.

Okay.

And how's being a realtor going?

It's not for me.

I thought that being someone who enjoys talking to strangers and helping others it would be a perfect fit, but this is not a good fit for me.

I felt it to be a very lonely path, a very lonely career.

It's very competitive.

It's everyone against everyone in a way, which I prefer the more collaborative group environment.

My 24-year old self would never think of this, but my 34-year old self is kind of missing an office environment.

and just shared space and going to work every day and having an actual place to be instead of just doing it from home.

It takes a lot of discipline and a lot of passion and I have not found that in real estate unfortunately.

And why do you feel like you haven't found like the right career for you?

Or don't you know?

I wish I had the answer for that, but I really don't.

I feel like as time goes by, things we want and like change so I think that all the jobs that I've had in the past and all the career paths I've taken have been a good one, but right now, I just need to find my true self.

I just need to find what makes me tick.

Yeah.

And I'm ready to see what this next step is.

Okay.

Well, pun intended here, what are you willing to do to get the job done?

Honestly, anything.

I think I've tried what I had the opportunity to try by myself.

And I've learned that I'm not my best accountability partner.

so I'm excited to have somebody else be there for me and just help me think outside the box.

and just take an outside perspective and see what happens, what comes of it.

Yes.

Well you've come to the right place.

I'm one of the best accountability coaches among others things and I'm so excited to work with you.

And I'm also excited because we're going to take it to the couch and have you meet a couple of other experts that are going to help kick things in motion and get things going so that you feel like you're on a better track with your career and also to boost you know your self-esteem and self-confidence.

That's great, thank you.

Are you ready?

Let's do it.

Okay.

Let's go.

Whether you're in a rough patch professionally or you're in the middle of a career change, taking care of yourself is very important during this time.

So that's why for today's guest Diana, I've brought in our doctor of naturopathy Dr.

Kathy Chavez and also a licensed therapist and life-enhancement specialist Todd Puckett.

Diana first off let's start with your self-care and self-esteem.

You said that's really taking a hit through all this.

Definitely has.

I don't feel as happy or as comfortable in my shoes as I used to.

So Diana, one of the things I wanted to talk to Dr.

Chavez about was your like self-care and your health.

So, Dr.

Chavez what do you want to ask Diana?

So I'm always interested in diet.

So what do you eat, what is a normal day like for you?

So breakfast is usually pretty light.

Either a yogurt or some eggs on the go.

If I remember I'll have a snack mid-morning and either a salad or a sandwich for lunch.

And at night it's usually my heavier meal.

Mostly protein based and pasta.

Who doesn't like pasta?

Comfort food.

Right, yeah.

Yeah.

It sounds like Diana's diet is pretty good.

So is there one thing that you would suggest that she add in?

So one thing that you might want to try is eating more earlier in the day.

If you eat more earlier in the day you won't be as hungry at night so you won't eat as much at night, which is going to help with like sleep and weight and lots of, lots of things.

So, I usually recommend like lots of vegetables, you know.

If you can increase vegetables earlier in the day, they have a lot of fiber so they're going to fill you up.

and they'll help lower cholesterol, they can help with weight, prevent cancer.

I mean do lots of great things.

So, that's what I'd recommend.

Okay so more vegetables throughout the day.

Yes.

Yeah and earlier in the day.

-Yes.

-Okay.

And Dr.

Chavez I know you also like to know about sleep.

That one is pretty good actually.

I get a good solid seven to eight hours of sleep on a daily basis.

Don't wake up in the middle of the night, so I feel pretty lucky there.

Great, that is a good quality.

Yes.

Yes, we have a lot going for you.

I wake up refreshed, which is weird.

I don't need coffee.

That's good.

That's very good.

Yeah.

Todd, if someone like Diana were to come to you, sort of in this career limbo, what's the first thing that you would work with them on?

I'd jump right ahead and say what are you the most passionate about?

What could you really enjoy getting up and doing every day?

Traveling, exploring, meeting new people.

Those are definitely things that make me tick.

And those are definitely attainable so but do you ever self-sabotage -- Oh yeah.

I'm great in that, yes.

Okay.

And I know it too which is, makes it even worse.

I do, I have not been as outgoing or I'm not-- when somebody invites me for something, I am noticing that I'm starting to find excuses not to go, even though I could totally go.

And that's just not me.

But it's just how I feel, so I'm not as extraverted as I once was.

Okay.

So, I would recommend that you go to work, keep working like you're doing right now because that's going to bring some income in.

That's going to make you a little bit more comfortable, but then as soon as you come home at night, start making a list of maybe the next steps or even starting that action plan to get to that next goal of traveling.

Or maybe creating a company, that were looking for companies that you could travel and enjoy your career and get paid for it.

That exists?

Yeah, I'd love to find that.

That would be awesome.

Great.

Thank you.

All right so just to recap, we're going to add in some exercise and Dr.

Chavez is recommending that we increase your veggie intake and Todd is recommending that you stay in this job, but also set aside some time in the evenings to really focus on the things that you would like to do and research the careers that might be interesting for you.

And what I would recommend Diana is that we continue to put you first, so you're in the driver's seat here, both professionally and personally.

So, if we can add some workouts to your schedule, if we can get these veggies added in like Dr.

Chavez was saying.

And also, if we can just help you feel better about yourself.

So then you're working during the day, and as Todd recommended, at night is when you're going to brainstorm those things that would really make you feel happy at work.

And these different options that you might have within other companies.

How's that sound?

Sounds doable.

Baby steps.

Yes, baby steps, yes.

All right so let's step it up.

Let's do it.

Go to a café and work versus sitting in the apartment.

Just anything to kind of give you that inspiration of life versus just sitting by yourself.

Yes, oh my god I love that.

I think of the good times in life and the good experiences I've had.

I think of having friends around you when you're like struggling is probably the most helpful.

I meditate on my heart.

The heart is smarter than the brain and I breathe into it, inhaling and exhaling calmly.

And I let it guide me.

Go for walks.

Okay great.

And get a dog.

Walk the dog, it's the best thing you can do.

Awesome.

If you're looking for a new job or if you're just in a rough patch in your career, it's really important to stay mentally focused and sharp.

So that's why today I've brought in my friend and registered dietician Christy Brissette who's going to talk to us all about foods that can help improve brain function.

Hey Steph!

Hey Christy!

So good to see you.

You too.

So, I love all these foods here because this can actually help us have better functioning brains, right?

So true.

They call it brain food for a reason.

Right, okay.

So I'll show you my six favorite brain foods.

Okay.

Our first one blueberries, they're fantastic for brain health.

They're rich in an antioxidant called anthocyanins and there's research showing that those anthocyanins actually build up in your brain and they improve communication between your brain cells.

So you can quickly retrieve those memories or remember where your keys are.

Yeah.

Which is so important.

Yeah and it'll help you in a job interview.

Oh my gosh yeah, absolutely.

So key.

Next, we have turmeric the golden spice.

It's fantastic for potentially reducing Alzheimer's risk.

So, in countries where they eat a lot of curry powder that contains turmeric in it, that means they're at a lower risk of developing Alzheimer's disease so there's some associations there.

Wow!

It also there's some evidence that it helps your brain create new brain cells so that's absolutely key.

Okay.

And I've combined it with pepper here because pepper contains a compound that helps your body absorb the curcumin in the turmeric 2,000 times better.

Oh wow!

So you've got to have the pepper with your turmeric so that you're firing on all cylinders.

Right, yes.

And the turmeric's also anti-inflammatory.

Yes, that's so important.

Your brain does not want to be inflamed.

Right, you do not want a big head.

Next we have kale.

Yes.

Super popular, super food and for good reason.

So there's a really cool research study on people who eat leafy greens like kale.

And its older adults and over five years they've looked at people who ate a cup and a half of leafy greens every day.

and they saw that on memory tests and thinking tests they performed way better than people who didn't eat their leafy greens.

And they actually found that the leafy green eaters were 11 years younger from like a brain functioning perspective.

Wow!

So how cool is that?

That's got to be on your like career change, pre-interview menu for sure.

Get those leafy greens.

So it's like spinach, kale, collard greens-- --Lettuce even counts so whatever you like go for it.

Okay.

Next we have walnuts.

So, walnuts a good way to remember that they're good for your brain is they actually look like little brains.

Oh yeah, you're right.

So eating nuts, great for heart health and that's closely linked with brain health.

So they really help-- any kind of nuts-- really help and for improving circulation, helping your heart pump nutrients and oxygen to your brain so that it can function more affectively.

Plus, omega 3's and vitamin E so anti-inflammatory as well.

Okay.

And next we have eggs.

Okay.

So eggs are rich in something called choline, which your brain needs to produce a neurotransmitter that is called acetylcholine and that regulates both your mood and your memory.

Right.

So, eggs are super important.

Okay.

Christy: And last but certainly not least, we have salmon.

I knew something smelled fishy here.

Yes.

There's something fishy.

So, your salmon, any oily fish rich in Omega-3 fats.

Okay.

They're called EPA and DHA, Both of these are very, very important for helping to prevent depression, Alzheimer's disease, preventing age related decline in our memory and our cognitive functioning.

So all these foods together amazing brain boosting super foods.

Yes, I love this.

All right and I know we have a blender here.

So are we going to blend all of this together in the smoothie, like even-- Maybe not the salmon.

That'd be a little funky.

I know I don't want a salmon smoothie, but yeah, you can have your salmon on the side and make a salmon frittata with eggs or something like that.

Use some of your kale.

But in our brain boosting smoothie, I'll show you what we're going to do.

So we're going to start for our liquid we're going to do a cup of almond milk.

Steph: Okay.

Christy: So I'm just going to toss that in there and then to sweeten it up and get some good carbs we have frozen banana.

Then we're going to add our blueberries, one of our brain boosting foods.

Yes.

So, these are frozen blueberries.

Okay.

Frozen are just as nutritious as fresh.

You got all those antioxidants locked in.

So go ahead and add as many as you want, yes.

The more blueberries the better.

Yeah.

This is going to be really good for that like pre-interview kind of snack or meal.

Next, add your leafy greens or your kale.

Okay.

And a lot of people don't know this, but when you add this to a smoothie it really blends in, so you don't the greens.

You don't taste it.

That's my favorite way to get greens in and there you go I got my cup and a half, right.

Yes, perfect.

So, you've got it in and we're actually going to add our walnuts to our smoothie.

A lot of people don't know you can put nuts in your smoothie.

You're getting protein.

You're getting those healthy fats.

This is going to give your smoothie a little bit more staying power.

Okay great.

Let's blend it up.

Will it blend is the question we always want to know.

Go ahead and combine our brain boost.

Okay.

Okay I think I blended it enough.

I think there's not a shred of kale that survived that blending.

And look at this gorgeous color.

Isn't that fabulous.

I love this.

So, all the antioxidant power great for your brain health.

I'll give you a beautiful paper straw.

Thank you.

Taste test.

Let me know what you think.

Hmmm I love it.

Is that delicious or what?

Yes, that is so good.

-Thanks Christy.

-It's so amazing.

And this is a great way you know get your brain cells firing.

Yeah, in a way that tastes great too.

Exactly.

Thank you.

Thank you.

For today's workout we're focusing on feeling more confident in your body and also improving your posture.

So a lot of times we neglect the muscles of the upper back, which we need to stand up nice and tall.

So we're going to grab our dumb bells.

Kelly and I are using 5-pound weights and Kia is modifying with 3-pound weights.

So just listen to your body and do what feels best for you.

We're going to turn to the side here and lower down into some upper back exercises.

So bending the knees, feet as wide as the hips, pull the abs in leaning forward.

And we're going to hold the weights down by the sides and then hug the elbows in to pull the weights up to the chest and then lower the arms down and move into our second move extending your arms out to the side and then lowering down.

Good.

So this is a bench over row, lowering down and then we're raising the raising the arms up on the second move.

So, pulling up, lowering down, extending out to the side, lowering down.

Good.

So keep this going here for ten repetitions and you're really trying to squeeze your shoulder blades together, like you have a diamond in between your shoulder blades and you don't want to let it go.

Good, out to the side.

Two more, just like this.

Last one pull up, good and out to the side, relax.

So, we're going to stand up here, shake it out and then we're going to move into our triceps kickbacks.

So this is going to help with that flab you might feel in your upper arms.

So, we're going to bend over again, same position, abs in tight, bending the knees slightly and we're going to pull the arms up just a little bit.

So bending the elbows here, this is our starting position.

Squeeze the shoulder blades together and then extend the arms back for that triceps kickback and then come back to center.

Good.

So, pressing back and center.

Pressing back and center, good.

And you want to make sure not to go too far forward as you bring the weights back to center.

Three more, last two, good and one, rest.

All right so we're going to stand up, shake it out.

Now, the good news is this is really going to help with posture, maybe the bad news is we're repeating this for three rounds.

So we're going to go back to that starting position, abs in, bend the knees.

Lean forward, we're going to pull up into that bend over row, back to center and then extend out to the side and lower down.

Good, pulling up, center, side, good.

So again, really squeezing those shoulder blades together.

and you want to make sure that you're not tensing up with your shoulders.

This is what you don't want to do.

So make sure the shoulder heads are pulled back and you're squeezing the shoulder blades together.

Good, rest for a second.

Shake it out.

We're going to go right into those triceps' kickbacks for round two.

So leaning forward, abs in.

We're going to pull the weights up and this is our starting position here.

We're going to extend the arms back and come to center, good.

Press back and center.

It's almost like you're trying to press that weight, the dumbbell into a wall behind you.

Three, last two, and one, rest.

All right so here we go.

Leaning forward, abs in tight, bending the knees, arms by the sides, shoulders back.

We're going to pull up with the weights and lower.

Extend to the side and lower.

Pull up, lower, good.

Really try to squeeze those shoulder blades together.

And if this gets to be too challenging, you can pull up about half as high and raise up half as high.

Good, three more.

Up and out.

Last two, up and out.

Good.

Last one, up and out, rest.

All right one more round of these triceps' kickbacks.

So we're going to lean forward again, abs in tight, pull the weights up for the starting position and then kick them back, good, to center.

And kickback then to center.

Good.

And for this you can breathe out as you kickback and in as you bring them forward.

Last three, good.

Two, and one, rest.

All right so we're going to roll the shoulders out.

We're going to set the weights down now that we've strengthened the back, we need to make sure we also open up the chest.

So, we're going to clasp the hands, show you from the side and open the chest and you could reach the arms away from your back as far as feels comfortable for you and just hold this for two breaths.

Breathing in and out.

Good breathing into the chest and out.

And now, hopefully you feel like you have better posture.

It's been about four weeks since we met with Diana.

So let's check up on her.

I just finished my first workout session and let me tell you, it kicked my butt.

I am exhausted, but happy I did it.

And excited.

Feel slightly frustrated and overwhelmed, a lot of things happening all at once.

Had the opportunity to volunteer today since I finally had a Wednesday off and that was my schedule for volunteering at the Aquarium and super excited to see all the fish and the baby seahorses.

Hi guys, it is Monday morning and I'm excited to say that today is my first day at my new job.

I am currently walking to work, which is an amazing plus and I'm really excited to see how things go.

Hey Diana.

Hi.

So you've got some really exciting news.

I do.

I got a job.

Yes, congratulations.

Thank you.

You're welcome.

Yeah.

It's so exciting.

I'm really happy about it.

Great.

All right so what are some positive successes that you've had along the way with this?

Yeah, when somebody asks me what I do, I feel confident and proud about it so that definitely changed.

Yes.

I also started taking protein shakes in the morning, as you recommended, and I'm feeling great about it.

It's good energy and gets me going.

Awesome.

Good.

What's been the most challenging part of all of this over the past few weeks?

Figuring out my routine.

With my work schedule it changes from week to week.

Yeah.

So, just trying to figure out when it's the best time to work out and just making sure I still have a personal life.

Right, right.

Yeah and that's normal.

You know when you're starting a new job, you've got a new schedule, new routine.

So I'm sure we'll figure that out as time goes on.

For sure.

And what are some positive habits that you're going to continue doing?

Continue positive affirmations and actually continue to look for other opportunities 'cause who knows what's out there.

Yes.

That's great.

Good, I'm so happy for you.

Thank you.

Congratulations on the job again.

Thank you.

Yes.

And if you can do this, then anyone can do this.

So, way to go.

Thank you.

You're welcome.

And remember to always Step It Up.

Great job.

[music] [music] Announcer: Step It Up With Steph is made possible by Lifeway Foods.

Makers of probiotic Lifeway Kefir and Plantiful products.

Arnicare Gel: Natural pain relief.

Steph: For more information and for healthy tips to help you step it up in your life, visit StepItUpwithSteph.com.