Mindfulness Matters:

The origins of mindfulness practices are commonly thought to have started in Buddhism. If that were the case, the concept of mindfulness would date back to around 2,500 years ago. However, it is believed the Yogic Practices of the Hindu religion began between 2,300 BC and 1,500 BC in the Indus Valley, near modern-day Pakistan, therefore preceding Buddhism.

The practice of mindfulness can become a life-changing experience. This practice will allow you to reduce stress and become more alert while bringing a feeling of relaxation.

Mindfulness can be practiced in many ways including taking walks and even washing your hands. Let’s take the next few moments to discuss some of my best mindfulness practices geared towards those that travel for work and those who work from home.

Background:

As a woman of color from Chicago who practices mindfulness, I can say that this holistic approach to my life has been a game changer. I have moved from reading mindfully to becoming a Chakra Balancing Reiki Master.

I was introduced to the concept of mindfulness many years before I realized it was mindfulness. In fact, my very first encounter with a mindful practice happened while reading Conversations with God, by Neale Donald Walsch. I began to pay closer attention to what I was reading, while meditating on the words as I read them, all while being open to the possibility of having an experience similar to what Walsch describes in his book.

After practicing mindfulness while reading, other mindfulness practices entered my life over time. I became aware of what mindfulness meant. With this awareness, I was attracted to meditation, chakras, even yoga (although I have not mastered the art of practicing yoga, but I’m still trying). Eventually, I learned several ways of practicing mindfulness as the years advanced, a few of which I’d like to share with you now.

How to Practice Mindfulness:

Let’s go through some easiest ways to practice mindfulness no matter where you are.

One of the best-known mindfulness practices today is meditation. Meditation is one of the earliest forms of mindfulness. The amazing thing about meditation is that you can do it anywhere, anytime, and with practically anything. It’s as simple as deciding to be present; meaning acknowledging what you are doing in that very moment and being aware of things like breathing. Here, let’s take a stab at it.

Take a deep breath in through your nose.
Hold this breath.
Exhale slowly through your mouth.

This small breathing exercise can be done anywhere and at any time. Do this six times a day and watch your life change!

The next mindfulness practice is walking. Each step you take, pay attention to the way you place one foot in front of the other. Notice the way your arms move with each step. Notice the gravity that’s keeping you grounded. Now, notice the smells around you or the sounds. These actions are considered moving meditation and they add to mindfulness practices. Other mindfulness exercises are rooted in eating and drinking. An example would be using your opposite hand to eat, drink, and / or brush your teeth.

Each example provided will allow you to become present. The more you practice mindfulness, the more you will reduce anxiety about the future. It can also help you stop from dwelling on the past.

We do these practices daily, and by being aware of these actions, you will begin to have your own mindful moments.

The more mindfulness you practice, the less irritable you will be, the more tolerant you will become, and the better you will cope with whatever is going on in your life.

Take some time to be mindful today. You deserve it!

Glossary:

Chakra: Various energy centers in your body that correspond to specific nerve bundles and internal organs.
Reiki: An energy healing technique that promotes relaxation, reduces stress and anxiety through gentle touch.
Meditate: Think deeply or carefully about something.
Mindfulness: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.” ~UMN.EDU

Source: Blinkist Magazine; Amy Leonard

National Donor Day: Awareness

Did you know National Donor Day was on February 14? The purpose of this day is to educate people about the importance of organ, eye, and tissue donation. It’s also the perfect time to show some love for people waiting for organ transplants.

We dedicate this day to recognizing those individuals who have given, or received, the gift of life through donation; to those who are currently awaiting a transplant and to those who have passed while waiting for an organ donation. But February 14th does not have to be the only day of the year we recognize donors.

It’s estimated that more than 121,000 people are currently waiting for an organ transplant in the United States. Did you know that the average wait time for a kidney is four years? It also takes about nine years to receive a heart. Everyone will experience different wait times based on priority and availability.

What We Can Do

One way to make a difference is by registering, and encouraging others to register, as a donor. Another way is to give blood. Blood is crucial for surgeries and can aid in saving lives. And here’s a fun fact — three people can be saved with a single pint of blood!

Sign Up for the National Donate Life Registry

Take charge of the legacy you will leave behind. One organ donor can save as many as eight lives! Register here.

We all know long-distance relationships aren’t easy, and adding in the holidays makes them seem impossible. I’m going to share a few personal date-night ideas to help make your Valentine’s Day special while traveling on the road.

Why Write About This?

Well, I’ve lived it.

My partner and I have been best friends for four years, two of which we were apart. I lived in Minnesota and constantly traveled. He lived in New York and sadly that wasn’t one of my destinations at the time. We faced constant time zone changes and alternating work schedules. We tried to combat this with phone calls, Facetime, game nights and all-day texts — the time just didn’t feel like enough. So, we started to think of ways to spend time together while we were apart.

I wanted to write this for our traveling Technicians to help provide ideas for their Valentine’s Day plans… and beyond. As a part of our travel team, you all have the luxury of knowing your exact schedule and shift; giving you the perfect amount of time to plan and work with your significant other’s schedule. Here are some fun and affordable date night ideas (and a gift or two) to try out!

You Can’t Go Wrong With Sweets

What’s a good date night without a beloved snack? Thanks to new additions, DoorDash and UberEats can save you time. With this, you won’t have to order ahead. Check out their gifting section and find both “next” and “same day” delivery options. They have everything from flowers and monster-sized cookies to chocolates and edible cookie dough. Add notes and pick your preferred time of delivery to surprise your special someone.

What is a Bond Bracelet?

If you’re not struggling with a date night idea but are trying to think of a spendy gift, consider grabbing a Bond Bracelet. Bond bracelets are sold in pairs and catered to long distance relationships. Each band is customizable and will light up when your significant other taps the screen. Think of this as a new way to say, “Hey, I’m thinking about you,” and spicing up the way you say good morning. You can even create your own personal code to send back and forth. This gift is a great way to show each other you are thinking about each other throughout the day.

Now, Let’s Talk Food

Virtual taste testing is similar to wine tasting but instead focuses on both of you. Make a list of your favorite appetizers together and then run to the store. When you get home, unpack and create your infamous couple’s appetizer plate. Try each other’s favorites. Give opinions and catch up while sipping on your drink of choice. This is a great, quick mini date for those who may have tight schedules.

We’re Still Talking Food… With a Twist

You’ve got your appetizer plate, but do you want to do something a little different? Try a scavenger hunt! Guide your partner through their town on FaceTime and run through a checklist. This can include some of their favorite places, or perhaps you can even surprise them with a spa day. All you have to do is give them directions — the sky is the limit with this idea! Write up a grocery list and have them shop. When they get home, you both can cook together and have dinner (Bonus points if you use Zoom and set your backgrounds to a dreamy vacation setting and escape together)!

You Can’t Beat a Good Movie

Thankfully, with advancement in technology, we don’t have to rely solely on movie theaters and being in the same exact space. All you need to do is launch Teleparty. This browser can capture any popular streaming app and allows both of you to watch a new (or old favorite) movie together! This includes applications like Netflix, HBOMax, Hulu and many others. So, get comfortable wherever you are, start a phone call and watch the movie together!

My ALL Time Favorite – Listen to Music

Music is one of my favorite things. To this day, the first thing I do when I log onto my computer is open Spotify and pick my mood playlist for the day (Today is “Happy Chill” for those who are wondering). Create your own Spotify playlist for your significant other. Think of songs that remind you of them. Name it something quirky or meaningful and get started. Include a variety of songs; songs you’ve heard together and / or songs that remind you of them. Then share the playlist once it’s complete. You can even make it special by listening to it together!

Long Distance is About Connecting Beyond Technology

Technology may make constant communication easier, but it can also be very tiring when you’re missing home.

Take some of these tips and think of some of your own to guide you through your contract before you take well-earned time off. It’ll help you transition into future work confidently as a family and take some of that new-traveling stress off your plate.

When one door closes,

How long do we wait until another one opens?

How long do we stall, our hands floating above the doorknob wondering

What lies beneath?

The anxiety floats through on a wave,

Rippling into existence.

The excitement crashes down upon it,

Creating a shockwave beneath it.

You shake away the feeling,

Reminding yourself that you are in charge.

With a gulp

The door swings open.

Your sweaty hand turns into eager footsteps as you step through the threshold.

Sunlight filters through.

A whole new world stands before you.

Chuckling to yourself

You remember.

This new beginning is for you.

Are you craving a coffee run while also trying to be mindful of your health? This former barista has some tricks up her sleeve to help you lessen your sugar intake, up your protein goals, and trim your budget without losing that wonderful taste.

Let’s Start with the Basics

Don’t be afraid of substitutions – This is going to be the key to adjusting your drink to fit your health goals.
It won’t be perfect the first try – Take note of what you wish it had and refer back to this guide.

Picking a Base

Are you an espresso lover? Traditional coffee? Cold press? These are perfect bases for healthy alternatives. You need to identify what you want the heart of your drink to be.
Espresso will pack more of an immediate punch; this is the base for our beloved mochas and lattes. Feel like you don’t get enough espresso? Try an Americano! Americanos typically have double the espresso when compared to a latte, and it can be made hot or over ice.

Do you love traditional coffee but want an extra punch? Ask for a depth charge! This is one espresso shot added to your daily cup of joy.

Cold press is the beloved, 12-hour brewed, icy goodness that’s made to fill any iced drink. Did you know that if you order a cold press with caramel sauce the creaminess makes it taste like a latte? It’s one of my favorite go-to drinks that has a lower price point and extra caffeine.

Let’s Talk Milk

When it comes to cost, milk is the biggest factor. Adding milk to your coffee can sometimes double the price of your favorite cup. However, picking a base and adding a splash of milk, or a milk alternative, can make all the difference. Some franchises even have protein-friendly milk options with less sugar.

Flavor Time

My suggestion here is to ask for sugar free substitutes. Many coffee shops have a variety of syrups that are sugar free. That being said, if you find that that the Toasted White Mocha syrup is too good to miss out on, ask for a half shot. A typical medium coffee can have four-to-five pumps of syrup in each drink. Getting two or three pumps instead can still give you the satisfying taste without the added calories.

Need Inspiration?

I’ve got you covered!

MacroBarista shares recipes daily on their website and across TikTok. These recipes can help you follow your health goals and save you money!

My Go-To Caribou Dupe

I absolutely love and adore a Campfire Mocha with White Chocolate. How in the world do I make this any healthier?

A Caribou Crafted Press is the answer! The crafted press has a similar taste to any of Caribou’s signature creations with the purpose of being a healthy alternative.

A Crafted Press has a cold-pressed base with a splash of cream and the milk of your choice. This drink includes one pump of any flavor. I add one pump of marshmallow syrup and a half-pump of white chocolate. This has been my go-to for the past four years now. I really love it, and I think you will, too!

Looking for more health and wellness tips? Check out the Health & Wellness section of the FlexTrades’ blog!

Create Habits and Stay Mindful in 2023

Happy New Year, everyone! 2023 is here whether you’re ready for it or not. The new-year pressure to make positive changes and set big goals can be overwhelming. Here are some tips on how to create habits and stay mindful.

Three Tips to Help Create Habits and Stay Mindful

1. Shift Your Mindset: “Your reality is a projection of your thoughts or the things you habitually think about.” – Stephen Richards, How to Get Everything You Can Imagine: Volume 1: How Mind Power Works

How to Have a Positive Mindset

Write down what you are grateful for.
Consume positive media.
Surround yourself with positive people.
Write out a “wins” checklist each day.
Create a morning mindset routine – Make sure you have one thing to look forward to that day.
Take inventory on your thoughts throughout the day.

2. The Two-Minute Rule: If it can be done in less than two minutes, just do it. Using the two-minute rule from the book, Atomic Habits, by James Clear. This rule helps get you started and build momentum.

Nearly Any Habit Can Be Scaled Down to a Two-Minute Version

“Read before bed each night” becomes “read one page.”
“Do thirty minutes of yoga” becomes “take out my yoga mat.”
“Study for class” becomes “open my notes.”
“Fold the laundry” becomes “fold one towel.”
“Run three miles” becomes “tie my running shoes.”

3. Small Changes Big Results: Make your habits simple & easy.

How to Choose a Habit to Form (Source: CNN health)

Set a specific goal and start small.
Create a plan. Make the plan detailed and include time of day and duration.
Make it fun. Research shows if you do not enjoy the process, you will not stick to it.
Be flexible. Allow yourself a few “get out of jail free cards.” Sometimes things come up that will disrupt your plan. Consistency is key.
Find social support. Tell a friend / family member the habit you are working toward building.

Habit Example: I want to get more steps each day.

Specific Goal: I want to get at least 7,000 steps each day.
Plan: Each morning, I will begin my day with a 10-minute walk outside.
Make it fun: On Wednesdays, I will walk to my local coffee shop.
Flexibility: If it is snowing / raining outside, I will let myself skip the walk that day.
Support: Ask a friend to join me in tracking 7,000 steps each day.

List of Mindfulness Tips to Add to Your 2023 Routine:

Intentional Breathing – Set a timer 1-3 times a day to breathe with intention. The breath counts should be a 5 second inhale / 5 second exhale / 5 times kind of thing. Simply put, try intentional / controlled breathing for at least 60 seconds.
Stretching through the motions – Create time throughout the day to do simple stretches: arms, neck, and back.
Eat with meaning – Eat with your less dominant hand and wait a few seconds before taking your next bite. When possible, eat without TV, phone or external entertainment.
Sleep Preparation – Find a set time to wake up and go to bed. Wake up 5 minutes earlier. Eliminate screen time 10-30 minutes before bed and instead try reading for 10 minutes each night.

Do you want more tips and tricks on how to start your new year off right? Check out Debunking New Year’s Resolutions.

New Year’s Resolutions Redone – “Debunking Resolutions”

New Year’s resolutions are often cited as the unattainable goals we set in January, and they are iconic for being forgotten in the new year. The truth is this – you don’t need to set a specific date to start a goal. In fact, my New Year’s resolution started last November, and I’m continuing it in 2023.

Putting pressure onto the meaning of a resolution implies that, after you complete it, there’s no other work to do. I’m here to help debunk new year’s resolutions and hopefully inspire you to create and maintain realistic and meaningful goals in your life… all year round.

My New Year’s Resolution in 2022

In 2022, I was determined to take control of my health. I vlogged (Video Blogged) every morning and talked about the good, the bad and the in between when it comes to weight loss. Two months later, my goal disappeared. Lack of motivation and passion were surely not the issues, so what went wrong?

Focusing on a diet plan outside of my budget range
Putting pressure on perfection with no room for error
Ignoring short-term goals within a long-term plan
Failing to figure out the why

Create Your Goals

Let’s talk about how you can avoid the same four mistakes that I made and crush your goals in 2023. First, we need to discuss SMART Goals. What is a SMART goal? I’m so glad you asked. Check out the graphic below.

Need help identifying SMART goals? Microsoft Office offers this free template: here.

Now, you may have learned about SMART goals in school, but let’s break them down a little bit, shall we? SMART goals are goals that are specific, measurable, attainable, realistic, and monitored over time. Truthfully, these are, what I like to call, goals with intention. We discuss the power of manifestation, and this will help you achieve your goals. The reality is that when you sit down to create a goal, you immediately plan the steps you need to take in order to accomplish it. When a resolution is set, there’s no thought process. It’s just a desire you would like to achieve someday.

Setting Goals is all About Intent

The intent to do something can make your dream a reality. If you intend to get a promotion at your job by the end of the year, you are more likely to take the steps that are necessary to getting there. This is when the plan starts to map itself out:

Assisting with extra projects
Expressing specified interests in your quarterly reviews
Setting a timeline
Self-Assessing your current project completion

These simple steps are prime examples of SMART goals in action. You specified by the end of the year that you want that promotion. You measured the goal by pinpointing prime areas; areas in which you can showcase that you’re ready for new responsibilities. These goals are made attainable through your self-assessment and quarterly review check-ins. The promotion then becomes realistic as this plan fits within your daily routine and works with your schedule. You identified the time by stating when the promotion is happening and how often you would touch base to check on this goal.

Starting a 2023 Resolution in November

Yes, I started my New Year’s Resolution in November of 2022. And while the new year is a great time to reevaluate change in your life, my goal this year couldn’t wait. Again, my goal was to lose weight and take control of my health.

My initial resolution in 2022 resulted in me losing two lbs., or about one pound a month.

My resolutions for 2023 remained the same, but by creating SMART goals, I have been able to lose approximately 10 lbs. in the past two months, or about five pounds a month.

I am following the same exact routine this year as I did last year, but this time I found resources within my budget to ensure that my goal was both attainable and realistic. I now have weekly goals, a 6-month goal, and an end-of-year goal to keep me motivated and moving forward. These goals are accompanied by a realistic, imperfect schedule that works for me.

Next Steps

Debunk those new year’s resolutions, and don’t lose sight of what you want to achieve. Use SMART goals, think about your passions, and place intent behind these ideas. Watch your goals become reality, discuss them with those close to you, and enjoy the view as that New Year’s resolution voodoo simply fades away.

We’re kicking off the New Year with a new challenge in hopes of inspiring you to get moving, at your own pace, with a team around you to support your success.

Your mission, should you choose to accept it, is to walk / run the Pan-American Highway together.

The Pan-American Highway is a network of roads that stretch from North America to South America. It spans 14 countries in total. As one of the longest roads in the world, we’ll be walking almost 19,000 miles; starting in Prudhoe Bay, Alaska, before heading towards Ushuaia, Argentina.

Each Monday, until we collectively reach our destination, we are hoping that you will share your weekly steps / mileage with our Human Resources team. There is a shared document internal employees can access, and Technicians are welcome to email their steps to techbenefits@flextrades.com. We will then add all of the entries together each week to determine how far we’ve traveled while exploring some of the key places that we’ve seen along the way.

For the fun and spirit of a little friendly competition, I’d like to propose a race: Corporate FlexTrades’ Employees vs. FlexTrades Technicians who are actively out on assignment. With this, our corporate employees will be walking / running side by side against our Technicians to see who can get to our destination faster. In the end, participants from either team who cross the finish line first will be entered into a drawing for some truly incredible prizes.

Get your walking sneakers ready… our journey has begun! This means that you will submit your first week’s mileage / steps on Monday, January 9th. Do you have any questions? Let me know, and I will be more than happy to help.

Are you looking for your next career at an organization that cares about its culture and employees’ wellbeing? Browse our jobs board online, and see if FlexTrades could be a good fit for you!

Not Home for the Holidays

You don’t have to look hard during this time of year to realize the holidays are upon us. City streets are decorated, store windows are full of gift ideas, and seasonal music is omnipresent. For most of us, even if this isn’t our idea of ’the most wonderful time of the year,’ it’s a time of joy and nostalgia. But there’s a large portion of the population that the rest of us forget about during this season – those who can’t get home. While most are at home, millions of people around the world are working so that we can celebrate.

From flight attendants and emergency workers to our own FlexTrades technicians keeping the wheels of industry turning through seasonal spikes, there are a lot of people missing time with their families. We want all of you in that position to know we appreciate you a lot! But we also realize that all the recognition in the world doesn’t make such a sacrifice any less lonely. Therefore, we turned to our travel-work experts for some tips on how to make sure you don’t feel alone just because you’re spending this holiday away from home.

Holiday Tips for When You’re Away from Home

Communicate

The number one rule of family planning is communication and that goes double for holiday schedules. Once your shift is solidified, the first thing you should do is let your family know. There are a lot of ways to make alternate seasonal plans, but most are not very realistic at the last minute. It sounds simple, but often the best answers are exactly that. If you know you’re going to miss a party or tradition, talk about it asap. You’ll be surprised how creative your family can get.

Decorate

Whether you’re in an office or on the shop floor, you might not be able to go home for the holidays, but that doesn’t mean you can’t bring some of it to you. Christmas lights, a mini-tree, or a singing reindeer are easy ways to surround yourself with some seasonal items. You can even level-up this step into a simple group activity by involving coworkers or others with a ’project’ such as setting ten minutes aside for everybody to cut out a paper snowflake for their station. Do you have a cherished tree ornament at home? Bring it with you on the road so you’re not leaving all your nostalgia behind. Even wearing a work uniform doesn’t have to be a dealbreaker. If you can’t wear that Santa hat or Grinch shirt, try wearing a themed lanyard or safety glasses with decorated frames!

Technology

Technology can be a stressor in life, especially during the holidays, but it can also be a day (or even a season) saver. Video calling and messaging apps, like FaceTime, have already changed the roadwork experience for many FlexTrades technicians. You don’t have to be on the road to also benefit from these technologies though. Even if you’re just missing a New Year’s Eve party for a single shift, using FaceTime and a well-timed break can make sure you’re still there with the people that matter to you when the ball drops. There are lots of other technologies that can help with this too. One that we love is using the group watch function of your favorite streaming platform to share a classic holiday film with your friends and family, no matter where you all are around the globe! Using VR goggle could make it even more exciting but does require a few extra steps.

Redefine Family

Working over the holidays, especially on the road, can be a team effort. It could make sense to celebrate those holidays with your work team. Little things like group caroling competitions or gift exchanges can add a lot of fun to seasonal work. Those little things make it easier to focus on the big stuff too, like making sure your teammates know just how much you appreciate them. Shared appreciation is always a good thing!

Volunteer

Do you feel bad about something you’re missing this season? The best way to feel good is to do good. If you can’t make it home for the holidays, then do something to make where you’re at feel homier. Church groups, charitable associations, and community organizations put a big emphasis on holiday projects, and they can always use extra hands! There are many online platforms, like VolunteerMatch, that make it easy to find opportunities to help, no matter where you find yourself around America. A great side benefit to volunteering for the road warrior crowd is that it doubles as networking for the out-of-towner too. Doing good and meeting good people is a win/win in any season!

Other Ideas

We hope this list gives ideas of how to make the most of this holiday season away from home. If you have other tips, we’d love to hear them! Send them to our Writing Team. We’ll do our best to cover them in future posts.

Do you want to give yourself a gift that keeps on giving all year? Check out our blog page to catch up on other advice about working away from home.

As a working parent, a celebration for ‘Working Parents Day’ (I say with sarcastic air quotes) seems like extra work, because I know I’m the one throwing the party or begging my kids to give me a break. Considering so many of us live a working parent’s life every day (more than 60% of U.S. families have working parents or dual earners), I will admit I appreciate the idea that our children should take 24 hours to reflect on all we have sacrificed for them and celebrate it on a day other than the 2nd Sunday in May or the 3rd Sunday in June. (End sarcastic tone… 😊)

When my husband and I started talking about having kids early in our relationship, I knew being a stay-at-home mom was not going to be something that kept me satisfied. Stay-at-home parents are a special kind of person. I absolutely look up to them and admire them, but I knew I didn’t have it in me to be one of them.

Fast forward to our children being born. Heading back to work after 12-weeks of leave was really difficult but it was something I knew I had to do for my own sanity. When we moved from central Illinois to the Minneapolis metro when our youngest was just 6 months old, the cost of living more than doubled and it felt like every kid in my daughter’s preschool class had a mom who stayed home and could volunteer at every teachers request. I struggled with what the expectation was of our community and if we were going to be able to give our children everything they needed while both my husband and I worked all day.

Today, as our girls head back to middle school, I appreciate the fact that I have a success story to share with them, so they know what they are capable of. That you can go from working at a truck-stop diner right out of high school and finally graduating with your bachelor’s when you are 27 years old, to being the Director of Human Resources at a really great company that appreciates the importance of quality time with your family. I get to show them every day what being a successful businesswoman looks like and to the same effect, their father does too, just with his own story to back it up.

In the end, I feel like Working Parent’s Day (minus the sarcastic air quotes this time) is almost more of a day for me to appreciate myself: that I’ve done everything I’ve done to be a positive example for my children. I must preface that by saying stay-at-home parents likely feel the exact same way, and for goodness sakes, they absolutely should feel that way – what they do is a full-time job as well. What it really comes down to is that I’m happy doing what I do every day and I get to share with my girl’s what happiness at work looks like.

If you are like most of us, you will not find happiness and contentment in your first job, or your second job, or your third job, or even your tenth job but you will find it if you keep following your passion and doing what feels good to you. Just keep doing what you believe in, and all that work will pay off in the end. And then, that’s when you get to throw yourself that party or ask for a break.