We’re three months in and no one could have predicted at the beginning of the year that we’d be spending our entire Spring and probably most of Summer at home sheltered in place.
But of course, as humans do, we adapt and find the joys of being inside. Each person on the team has their own essentials - what are yours?
Click on images to watch their video!
I know New Year’s Resolutions are getting a bad rap lately. The inability to keep your resolution can bring you down a disappointing spiral and the feeling of failure makes having a resolution counterintuitive. Orrrr it just completely slips your mind come February.
I believe it’s important to have some sense of direction when you’re creating a life of happiness. But I also understand that at times setting goals creates unwarranted pressures, especially if you don’t follow through with them.
Regardless of the apprehension, I actually made a resolution in 2019 that changed my life for the better! But before I divulge - here’s some back story.
Almost three years ago, I left a job I truly loved. It was like going through a break-up because I spent years committed to working hard hoping there was a future only to find out the relationship was never really reciprocated. It’s devastating to find out you were never really valued the way you thought you were. I spent five years as your typical “job comes first” person (my husband is very understanding and patient). I had something to prove in a male-dominated industry and I was going to work and work and work until I was “successful”. Little did I know that despite my hard work, I was dispensable. So when I left, it was truly heartbreaking.
The most important thing to understand is that all those actions above were all my doing. It was completely on me. I chose to be that person. It was no one else’s fault that I essentially enabled the relationship. So like all break-ups, after you come out of it, you realize it was the best thing that could’ve happened to you!
In my time of moving on, the friends and family that always came second to my work were by my side. I was so grateful for their support, but I felt this enormous amount of guilt from all the years that I said no to plans, flaked on them last minute, or just my inability to be present because I HAD to answer an email or be on my computer.
It was when I reconnected with my best friend Yasmine and seeing her daughter who I’ve known since she was born, now suddenly a full-grown adolescent did I grasp how much I had missed out on.
I was devoted to making things right, so in 2019, I resolved to be a better friend. To show the people I love that they were important to me.
It took small actionable items like setting down my phone at a meal to more substantial action items like scheduling trips to see friends who lived out of town. I worked on following through with plans to meet up, even if it meant it was passed my bedtime on a Sunday. Every time I had a random thought about someone, I made a point to send them a quick text to say hello and let them know I missed them. I wanted to create these new habits because it was important to me that the people in my life knew they mattered to me. Not by my words, but by my actions; big or small.
As a result, 2019 was one of THE best times I’ve had in a very long time. It was undeniably my most authentic year and I attribute that to being around people who I truly love where the love is indeed reciprocated. I’ve laughed the most. I’ve hugged the most. I’ve said the most “I love you”s and it’s been the most fulfilled I have ever felt.
It’s not to say that I no longer work hard because I do! Especially now that I run my own business, I would say I work extra hard. But, I’ve stopped defining myself and my worth through work. And no matter how much I love my work and what I do, the relationships with the people I love should never suffer for it.
And by no means was I the perfect friend this year. I’m sure there’s someone reading this now thinking “hey, she totally canceled on me that day!” The point is I’m way better than I was the years before and I’ll continue to make an ongoing effort.
So resolutions are possible! They just have to be meaningful to you. Saying you want to lose 5lbs doesn’t carry as much weight (no pun intended) as say, setting a goal to be healthier so you can walk your daughter down the aisle. They also have to include actionable items with intention. Sometimes a resolution is just the kick-start you need to help you become better not just for the year, but for the rest of your life. I know for sure I can’t go back to the way it was and I wouldn’t have known that if I didn’t set my initial goal earlier this year.
So, what’s your 2020 resolution going to be??
I know, I’m just as surprised as you are!
To me, taking the time to reflect back every year is very important. Not only does it help me appreciate the growth, but also it reminds me that success comes in all sizes.
I started the year off extremely unsure. Doubtful of my own abilities. Putting unnecessary pressure on myself and feeling that it (or I) wasn’t enough. In the process of creating Blue J. and building it up to something worthy, I’ve learned that I may not have the many years of business/entrepreneurial experience, but if I continue to treat people well, success will follow.
Putting people first will always be non-negotiable.
With that mindset, this year, we’ve brought on some great partnerships, created a new nutrition program, saw amazing progress in so many people, bought a company car, and most importantly we had a lot of FUN.
I’m so thankful for everyone who has shown support! It motivates me to continue the mission to help people be healthier and happier. Whether you referred us to your friends, brought us on to help at your company, liked our pictures, commented on the posts, or are just reading this right now! THANK YOU x million 💙
Our priority is to continue to grow our current programs and reinforce our value for our corporate partners.
Community will always be the core of everything we do. So you can expect plenty more community events in the future.
We're hoping to continue to build our humble team who share the same passion and who will help promote our mission.
The more companies we partner with, the more people we can help, so we're always looking to expand our clientele.
Join us for a very casual celebration! Come meet us for HAPPY HOUR at Puesto in Santa Clara and let's have a drink (or two) to celebrate.
More details here!
Business trips usually come with a tough schedule filled hour to hour with client meetings, all-day conferences, followed by lots of drinking (especially if you’re in sales)!
Despite this heavy schedule, you have the best intentions and pack your workout shoes and clothes anyway. You’re positive you’ll be able to wake up early and go on that morning run, even though it hasn’t happened on any of your trips yet. Well, maybe it’s time to try something different so that you can stay fit and healthy while you’re away. Here are a few practical tips you can do on your next trip.
Working Out
If your trip is only a few short days, the best thing to do is maintain your regiment at home and have your rest days fall on your travel days. That way, it’s as though nothing is really off while you’re away.
For longer trips, this won’t be the case so here are some things you can keep in mind.
Throw your at-home fitness goals out the window. Business travel is not the time to work on getting your first pull-up or starting a Smolov cycle. The goal is to move and get some endorphins going so you stay energetic throughout the day.
Eliminating barriers is another key to staying active while you travel. For instance, there can be an array of excuses that magically appear when you have to walk from your hotel room to the hotel fitness center. So, opt to work out in your room instead. Keep the workouts simple. The more you overthink what you’re planning to do, the more you’re eating away at your workout time. Start with a simple format like 3 Rounds 50 sit-ups + 50 squats + 50 lunges. Another option is to subscribe to a workout program that provides minimal to no equipment workouts. Outside the Box is a great one because it provides warm-ups, a variation of functional movements that keep things fun, and each workout is 30 minutes from start to finish.
Morning workouts are going to be your best bet. Get it out of the way and you don’t have to worry about putting it off. Yes, sometimes those precious extra minutes of sleep are needed! In that case, you should have a night-before prep routine. Have your clothes ironed and ready, pack your bag ahead of time, and do anything else you can get a head start on. That way you can press snooze at least once and still get a quick workout in.
Eating Out
The same tip applies with food if you’re on a short trip. If you’ve stayed on your nutrition plan leading up to the trip, being a bit more relaxed for a couple of days won’t wreak havoc on your overall health.
When you’re traveling, you’re unlikely in a position to meal prep. Oftentimes you’re at the helm of catering where you can’t control the ingredients. In these instances, you’re just going to have to control what you can. Load up on as many veggies as possible and try to keep your plates balanced. For example, instead of having the bread roll AND the potatoes, pick one of those instead. Add in some protein and fat alongside your veggie-heavy plate and you’re set up for success!
If you’re going to indulge, make it worth it. You better have pizza if it’s your first time in Chicago! Life is more than just about watching what you eat, so allow some indulgences here and there - that is actually a tip for life, not just for travel. 😊
Lastly, the best thing you can do is drink tons of water! Especially when partaking in alcohol. The more hydrated you are, the more efficiently your body will work for you. Aim for 12 ounces every hour and increase the amount if you’ve worked out or if you’ve had caffeine.
Staying fit and healthy while traveling is easier to read about than to actually do. But if you commit to at least one of these small practices, you’re headed in the right direction! Give it a try next time you’re away and see if you feel a difference!
Here are a few hotel workouts you can use. There’s a mix of ones you can do in your room and in the hotel gym.
Sleep is SO important, but oftentimes because we have so much going on in our lives we don’t treat it as a priority. These bad sleep habits can catch up to you and effect your health long term. If counting sheep just isn’t’ working out for you, here are some tips on how to get better sleep at night.
Your mind is foggy
You’re moody
You’re getting sick a lot
You’re struggling with weight
Your workouts feel too hard
As backwards as it sounds, a good night’s sleep starts with your morning.
Waking up
If possible wake up at the appropriate time. You’ll feel better and more alert if you wake from a light sleep stage.
Be awakened by light. This naturally raises your cortisol and the slow rise helps you feel alert and relaxed.
Before Bed
Clear you mind by writing down any thoughts you have in your head. This preps you for relaxation.
Stick to a reasonable bedtime. This teaches your body when to release calming hormones to help you fall asleep, ultimately achieving better sleep at night.
Next Level Habits for Better Sleep at Night
Turn off electronics
Take a bath or shower
Set your room to a neutral temperature
Make the room as dark as possible
It's officially been one year since Blue J. started! I guess what they say is right, time flies when you're completely stressed, working hard, commuting to different sites, doing your own admin work, marketing, networking, and...having fun.
I created Blue J. with the vision of making workplaces somewhere employees can be healthier, happier, and better versions of themselves.
It's been a year of ups and downs with plenty of learning experiences and I'm excited to continue to work hard, spread the Blue J. love and see where it grows.
Community will always be the core of everything we do. So you can expect plenty more community events in the future.
We're hoping to build a humble team who share the same passion and will help promote our mission.
The more companies we partner with, the more people we can help, so we're always looking to expand our clientele.
We are proud and grateful for every moment, big and small! Here are some highlights from this past year!
July 4th is my favorite holiday! It reminds me of Thanksgiving where we eat to our heart's content, except there's great weather and flip flops! Also similar to Thanksgiving, I always feel a strong sense of gratitude on this day.
I often think of what my life would have been like if my parents did not immigrate to the US. How growing up in Vietnam would have shaped my personality, my decisions, and my values. Would I still want to help people in health and fitness, would I have the opportunity to start my own business, would I love the same movies? Vietnam has progressed immensely in the last 10 years, but I wonder how long my sassy outspoken temperament would have lasted growing up in a third world country where misogyny rules.
After I go through these burning questions, I have a sense of relief and am grateful that I will never know. But being first-generation American, I watched my parents attempt to assimilate to a new culture, learn a new language, get a job, and raise two kids that talked back in English. And because of this there is an unspoken toll that comes over me with every decision I make. I feel an immense responsibility to fulfill the American Dream and a need to succeed in order to be worthy of my parent's hard work.
Anyone who has ever started a business or started something from nothing understands that the pressure you put on yourself to become successful can also be the very thing that hinders your success. This self-inflicted pressure creates a storm of impatience and self-doubt that leads to anxious thoughts. I convince myself that if I continue to work long and hard hours that the anxiety will subside. That one day, I will become successful enough to reciprocate my mom's sacrifice. But, this ridiculous pressure I put on myself needs to stop and today, I'm reminded that I am exactly where I need to be.
Today, I will slow down and celebrate a country where I can be sassy and outspoken without fear of being misunderstood. A place where I've met friends of all ethnicities, sexual orientations, and beliefs who have become family to me. I hope everyone has a safe and happy Fourth of July and that you are living your "pursuit of happiness".
Two times out of the year where nutrition generally seems to be a hot topic: New Year's and Summer. Since we're full steam ahead towards the latter, let's taco bout it!
I do have to make a few things very clear before I start. I do not have an official credential in nutrition, but I do understand what works for one person may not work for everyone. Also, I understand that everyone has different goals and lifestyles; athletes cater their diet to perform, some people have food allergies, some people eat what they can afford, etc... So, before you roll your eyes or troll my page, my intention is to share what I've gathered from my own experiences, which includes my personal relationship with food and encounters I've collected from clients. Maybe there are commonalities that can spark a change to a healthier you.
I'd like to begin by (half-jokingly) blaming my parents. My no-filter Asian parents who never vocally held back on whether I looked too fat or too skinny. Mind you, the same Asian parents who made sure the cupboard was filled with addictive American snack foods; like Funyons, Gushers, and Neopalitan Ice Cream Sandwiches! I understand now that it is quite the cultural phenomenon for Asian parents to pass this judgmental body complex on to their children creating a whirlwind of insecurities that stay with them until adulthood.
My love for food never reconciled with my need to be skinny. From my teenage years to my mid-twenties, I tried all the fad diets from South Beach to Atkins to counting calories. I took fat burners and laxatives on a daily basis knowing that it was horrible for my insides, but it was, what I thought my fast track to losing weight. Thinking back at it now, I was clearly on the path to having an eating disorder and who knows where I would be at this moment if it wasn't for CrossFit showing me a whole other side of the spectrum. Specifically, showing me that being strong; physically, mentally, emotionally is WAY better than just looking skinny.
In the past 8 years, I've established a much healthier relationship with food without cutting anything out. Am I still the girl that stands by the chip bowls at parties? Absolutely! But I have a much greater understanding of my body, my goals, and how to balance nutrition to essentially have my cake and eat it, too.
There are no quick-fixes, but there are some habits you can abide by that make all the difference! My goal with nutrition is to eat to have the energy for work and fitness, but at the same time enjoy life's pleasures like having dinner with friends or celebrating with family. If you're looking for tips that will help you get a 6-pack for the summer, then you can stop reading here. These are the daily habits that work for me and may work for you! Or may not, but I guess there's only one way to find out...
Slow Down
Before you reach for that sugary midnight snack, take a second and ask yourself why are you hungry? Is it stress, is it because you didn't eat enough during the day, is it that special time of the month? Acknowledge how you feel, then ask yourself, is this Pop Tart going to be worth it? Be honest... If you're lingering around "I don't know", then the answer is "no", so put it away and move on. If the answer is a definitive yes, then go for it! Enjoy it and savor it until the very last bite and don't feel guilty about it later. You're human, you're not perfect, and that's okay. BUT if the "yes" is an everyday occurrence, then there might be a deeper problem. Slowing down and answering the reason behind these sudden urges will help you identify the true issue.
Have a Plan
We cannot avoid the parties, the lunch meetings, and the donuts in the break room. But we can have a game plan for when these things suddenly come up! Focus here on what you can control when this happens. Can you have a salad for lunch? Maybe you can have a healthy green juice before the party? If you have that donut now, then you have to make sure to have a nice well-balanced meal for lunch and dinner. These are examples, but focusing on what you can control will help prevent sabotaging your whole day.
Eat Whole Foods
I don't mean the actual grocery store, although it is my favorite! I mean eat fresh natural foods, which are made for your body to enjoy and absorb countless nutrients! A general rule is if it came from the Earth or out of a womb, it will definitely be better for you than anything made or packaged in a lab. Will this be 100% all of the time? It could be, but it doesn't have to start off that way. Maybe add one day out of the week where you only eat whole foods, then increase to two, then three, etc...If you're used to eating things out of a box or can, then you'll definitely feel the difference when you add fresh vegetables to your diet.
One Special Day
If you're a food lover like me it's hard to pass up on fun snacks and delicious drinks. Allow yourself one day out of the week or maybe out of the month where you don't have to worry about where your food is coming from. Allowing yourself one day of freedom will make you realize that you don't always need these extra calories to be happy.
Don't Eat for Aesthetics
This is a hard one because we're all obsessed with how we look. But like the saying goes, "feel good, look good!" (or something like that). Aging is inevitable, so how you look is going to change, unless you're an alien like Jennifer Lopez! But taking care of your body so that you feel good on the inside will set you up for success forever.
These are my general habits when it comes to everyday nutrition. Again, I know rules change if you're competing in sports, have religious obligations, or personal preferences - nutrition is like politics, everyone has their own viewpoints and it should never be talked about on the first date! But creating these habits for me has given me a much happier mindset when it comes to eating.
What are some of the rules you always abide by?
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Call me a sucker, but I love fun hashtags! Couple it with an alliteration and I'm all in! #throwbackthursday, #waybackwednesday, #foodiefriday...
Nothing pulls at my heartstrings more than "Transformation Tuesday" posts. It's the embodiment (pun intended) of people reforming themselves for the better. But because we're in an Instagram world, these photos are mere screenshots and they oftentimes do not capture the months even years of hard work and dedication it takes to improve on that level. Ultimately, the outcome is not just one transformation on some Tuesday - it's many many Tuesdays of climbing an uphill battle and it's continued future Tuesdays of remaining discipline.
It's difficult, but I'm sure every person who's ever experienced that change for the better will tell you that it is well worth it. If you're ready for your future Transformation Tuesday post- here are my suggestions to get you started.
Start with Why
You need to have a reason and it has to be deeper than "I want to look good for summer". Searching to look good for an event or for someone else might work, but from what I've seen, it's only temporary. Some examples of reasons that support longevity are "I want to be able to keep up with my grandkids", "I want to get off blood pressure medicine", "I want to be able to walk up the stairs". Make it meaningful or you'll find yourself reversing your transformation quicker than you got there.
Forgive Yourself
You've made bad choices, created bad habits, or maybe you experienced a disruption in your life and you've suddenly found yourself in a body that doesn't feel like the best you. You have to forgive yourself in order to move on. Obviously, this is easier said than done, but it's a crucial step in learning to love yourself. If you don't love yourself, you won't make yourself a priority, if you don't make yourself a priority, you will be stuck in the same cycle.
Find Help
Real help, not search on youtube help. Your support system is important because there will be times you want to quit. Find a trainer or a group class that you enjoy! Find a therapist to figure out why you can't forgive yourself. Find a nutritionist to give you a better understanding of food. Find a workout partner to help hold you accountable. You're not alone!
Goal(s)
Make a weekly goal to walk 20 minutes a day for 5 consecutive days or longer goal like preparing for a marathon. Big or small, your individual goals are important to help keep track of progress.
Compare and Despair
Try not to compare yourself to anyone. You are on your own journey. Your body is different. Your circumstances are different. Be proud of your progress and try not to worry about others.
It's important to note, transformations come in all shapes and sizes. It's about being happy and healthy. It's so much more than just a picture of a newly thin person in their old oversized jeans. We all know what happened with Jared from Subway...
So cheers to all future Transformation Tuesdays and the individualized progress you make!
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