Achieving Work-Life Zen Without Losing the Hustle
Work Hard, Rest Smart.
This month is all about finding balance in our lives without compromising our priorities and enhancing our lifestyle to not only be more productive, but also intentional. Once we find our sweet spot, it's inevitable that the things you want to accomplish come into fruition.
Balancing work and life is one of the biggest challenges many of us face today. We live in a fast-paced world where the lines between work and personal life are often blurred, leaving us feeling overwhelmed, burnt out, and disconnected from what truly matters. Achieving a healthy work-life balance isn’t just about working less or playing more—it’s about living more intentionally, optimizing how we work, and finding joy in both our professional and personal lives.
IMAGINE..
Going to work for most of the day to come home, to cook, to clean up, to take care of the kids and the pets, give the undivided attention to our loved ones, do the laundry, the dishes, shower , stretch, meditate, self care, workout, stay hydrated, and possibly prep for the next day all while catching up on our favorite shows .. It seems impossible with the hours we have in the day and can be exhausting and sometimes things do not get done. AND THAT IS OK!
I’ve seen what it means to not balance our life becoming stressed, burnt out and sick because work was always first before life.. That’s where I show up and put a “bandaid” over the problem and not getting to the root cause. I see flaws in healthcare and it’ a passion of mine to really help people become successful in their own lives so they do not wind up sick if they don’t have to. To truly balance out the scales so we are not just surviving, we are thriving! We all deserve it. Its the awareness of taking and putting control back into our hands to take the necessary steps to truly be healthy in such a diseased world. This is coming from a place of love and understanding, because its easy to get caught up and everyone gets caught up differently, especially because I saw it happening to myself. So I am not here to tell you one size fits all. IT DOES NOT. I am here with you on a journey of my own that I am sharing this experience with all of you, learning as I go to help empower and educate all of us to take a look within and strategize ways to simplify life and also get the most out of it. One thing I do know is that we are not meant to be working ourselves to death. One thing can help tip the scales in our favor, then i'm all here for it. If not, kindly keep your negative opinions to yourself because here, we THRIVE. Do not worry! Your Favorite Rosé is here to tell you that you can do it all if you put your mind to it, If WE are willing to put in the work. Our mind is a powerful place and once we reprogram our minds to embody that thought, WE are right where we need to be.
So my question to all of us is ..
what type of lifestyle are we currently living right now and how is that positively and or negatively affecting our choices in life. Listen, in order to grow and create balance we have to add and take away certain “things” that aren't helping us grow in the ways that we want/ need to. When we focus too heavily on work, we run the risk of neglecting other essential aspects of life like relationships, health, and self-care. On the other hand, treating life as an escape from work can lead to discontentment and a lack of fulfillment. A balanced life creates harmony, allowing us to thrive in all areas. It promotes better mental health, stronger relationships, increased productivity, and an overall sense of well-being.
Tips to Enhance Work-Life Balance
Set Clear Boundaries
Without boundaries, work can seep into our personal lives, making it hard to switch off. Establish clear start and end times for your workday, especially if you are working from home. Resist the temptation to check emails after hours and once its time to leave, do not allow yourself to “stay” because something else needs to be done. Leave it to the next or let it wait till the morning - it is not that deep and they are already robbing us three months out of the year working for “free” because of all taxes we pay. Let your loved ones know, hey i am working right now but at this time we will make sure you get what you need. Remember, it’s ok to say no if it does not align with what you are working towards. If you know you need to be at work early, do not stay out late! And setting clear boundaries means keeping a schedule. So I challenge us to plan out our month and if you are feeling frisky the entire year. Jesse Itzler, graciously eludes to us having three types of “rules” when it comes to balancing out work and life. We need one big goal a year to work towards and accomplish- that can be a trip, promotion, investment, a tattoo; whatever your big goal is to put it on the calendar and to create steps and ways we are going to achieve it. We also need to go on mini adventures at least 6 per year- something that feeds your soul - it could be a date night, mini vacay, binged movie night with the girls, a concert/game; whatever adventure awaits you, put it on the calendar so it does not wind up in the damn i forgot about that folder of our brain. Lastly, once a quarter build and create a small habit that you can incorporate to help enhance your daily life. Last month our challenge self care so that could be a small habit that transforms your life. Remember it takes 30 days to build a habit, the question is what habit will we be incorporating next!?
TAKE A BREAK SIS
Managing our time effectively with deserved breaks allows us to get more done in less time, leaving room for relaxation and personal activities will leave you energized and ready to take on a task that you may not be willing to do. As a nurse, most might say we never have time to take a break to eat or to go to the bathroom. Babe, these are very far and few between. We need to eat and stay hydrated! Can’t be your nurse if I pass out with low blood sugar!! If we find ourselves neglecting the time we need for ourselves we are going to pay for it later. Use techniques like the Pomodoro method (working in short, focused bursts) or time-blocking (assigning tasks to specific periods) to stay productive and avoid burnout. Don’t be afraid to delegate tasks or say no when needed. Taking breaks is not only good for us but also beneficial for the companies we work for! One of my mentors, Marissa Tonge, our CEO of RRDF, has taught me is Managing our time with alarms and time breaks has helped me significantly especially when i'm doing multiple things at once. Just be sure we remember to set the alarms! Do not forget our time is valuable. Take it seriously.
Take The Time To Prepare
Luck is just what preparedness meets opportunity. Let’s stay lucky so we don’t have to wish for it! This is something that has helped me significantly so I don't feel so rushed throughout the day. It was hard at first but being disciplined is sexy. Something that has challenged me and many of us time and time again is not having the time to cook. eating well doesn’t have to take up too much time! Here are three simple, healthy, and nutritious meal prep ideas perfect for the busy and booked:
Overnight Oats
Packed with fiber, vitamins, and protein, oats provide sustained energy throughout the day. You can also customize them with various toppings for added nutrients.
In a jar or container, combine ½ cup of rolled oats, 1 tablespoon of chia seeds, and ¾ cup of your favorite milk (dairy or plant-based).
Stir in a natural sweetener like honey or maple syrup, and a dash of cinnamon or vanilla extract for flavor.
Add toppings like fresh fruit (berries, bananas), nuts, seeds, or even a dollop of nut butter.
Refrigerate overnight, and in the morning, grab and go!
You can prepare several jars at once to have a healthy breakfast ready for the week.
Sheet Pan Veggies and Protein
This meal offers a balance of lean protein, healthy fats, and fiber-rich veggies, keeping you full and energized without spending hours in the kitchen.
Preheat the oven to 400°F (200°C).
Chop a variety of veggies (like bell peppers, zucchini, sweet potatoes, and broccoli) and arrange them on a baking sheet.
Add your choice of protein (chicken breast, tofu, salmon, or chickpeas) to the sheet.
Drizzle with olive oil, season with salt, pepper, garlic powder, or any herbs you like, and toss everything together.
Roast for 25-30 minutes, flipping halfway through.
Serve: Divide into meal containers for lunches or dinners throughout the week.
Mason Jar Salads
These salads are nutrient-dense, providing vitamins, minerals, and fiber while being customizable to suit your taste and dietary preferences.
In a mason jar, layer your ingredients from the heaviest at the bottom to the lightest at the top to prevent sogginess.
Start with your dressing (olive oil, lemon juice, balsamic vinegar), then add hearty veggies (cherry tomatoes, cucumbers, carrots).
Follow with protein (grilled chicken, chickpeas, quinoa) and greens (spinach, arugula, mixed greens) on top.
When ready to eat, just shake it up and enjoy directly from the jar or pour into a bowl.
You can prep multiple jars in advance for quick lunches or dinners.
If this is not you, there are so many prepared foods online like cook unity and daily harvest that have nutritious meals at your leisure. Just be careful when you order; more than 600mg of sodium in your food is not good for one serving, and the longer the food stays in the fridge the more nitrates it releases. Just a general rule of thumb; Keep anything that you are not using that week in the freezer so it does not go bad!
STAYING PRODUCTIVE DURING LEISURE BUT ALSO HAVE FUN
Practice Mindfulness Throughout the Day
Being present helps you stay grounded, focused, and less overwhelmed by daily demands.Take short mindfulness breaks throughout the day—whether it’s a 5-minute breathing exercise, stretching, or simply stepping outside for fresh air. These small moments can reduce stress and reset your mind.
Schedule Time for Rest and Hobbies
Life shouldn’t just be about working hard and then collapsing on the couch. Hobbies and rest are essential to a fulfilling life. Incorporate downtime and leisure activities into your schedule, just as you would with work meetings. This creates intentional time for rest, creativity, and joy. Whether it’s dancing, hiking, reading, or gardening, make time for things that nourish your soul.
Adopt a Healthy Work-Play Rhythm
A balanced approach to work and play ensures that both complement each other and enhance our life overall. Rather than living for the weekend or post-work drinks, look for ways to make each day enjoyable. Maybe it’s starting your morning with a quiet ritual like yoga or ending our day with a gratitude practice. Building pockets of joy into our day to prevent burnout and make life feel more fulfilling.
Invest in Your Well-Being
If we are not taking care of your body and mind, it’s easy to fall into a cycle of exhaustion and stress. Prioritize movement, good nutrition, and sleep. Incorporate supplements that support energy, focus, and stress management. As a Nutrametrix consultant, I often recommend natural supplements that help enhance life balance by boosting mental clarity, resilience, and overall well-being.
Reflect and Adjust Regularly
Balance is not a one-size-fits-all solution. What works today might not work tomorrow, and that’s okay. Regularly check in with yourself to see how you’re feeling. Are you thriving, or do you feel overwhelmed? Be open to adjusting your routine as needed. Work-life balance is a dynamic process, and it’s important to remain flexible.
Living with Intention
Work-life balance is about more than just managing our time. It’s about making intentional choices that reflect our values and priorities. Rather than working to escape or living for the weekend, it’s about embracing every day as an opportunity for growth, joy, and connection. It’s about optimizing the way we work, so it aligns with how we want to live. Work-life balance is about living with purpose. It’s about aligning our actions with our values and ensuring that both work and life enhance one another. By making small, intentional adjustments to how we work and live, we can create a life that’s fulfilling—not just one where we work to survive and play to escape. Everyone’s journey to balance looks different, and the key is to find what works best for you. Incorporate these strategies into your daily routine to find a more harmonious and fulfilling balance between work and life. Your future self will thank you!
Till next time,
XOXO
Your Vitality Coach
Heather Rose
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