How to fit yoga into a busy work schedule

Lara Cupido led the Yoga session at the Healthy Bodies, Healthy Minds event hosted by Young Women in Business, Toronto chapter. We caught up with her to hear more about her and learn about the benefits of yoga, especially for young and busy professional women.

What do you think the biggest benefit of practicing yoga is?

That’s a great question – though since there are plenty of benefits of practicing yoga, it’s a tough one to answer!

Everyone has their own reason to practice, which is one of the very reasons why I love yoga so much. That said, there are two benefits of practicing that I believe are the greatest: not only does yoga strengthen your body (yoga teacher training put me in the best shape of my life!), but it strengthens your mind as well. It helps you get in tune with your body so that you can better understand why different pain occurs both physically and mentally, and how to avoid or ease any tension. Mentally, it teaches you to focus: focus on your body, your practice, and on the present moment.

What about benefits specifically for working women in offices?

Since yoga helps you get more in tune with your body, you can learn specific postures that help open up areas that you may be tightening due to your work life. For example, there are weeks that go by where I am sitting in front of my laptop for 8+ hours a day. Naturally, my back wants to hunch over, which closes up your chest area and shoulders. Thus, soft back bends that help open up the chest and shoulders truly aid in balancing your body and maintaining alignment.

What drew you to yoga and what inspired you to become an instructor?

I’ve taken dance lessons my whole life and used to work out at a gym. However, I never really liked yoga. I always thought it wouldn’t be an intense enough workout (boy, was I naïve…).

Five years ago I decided to join my family at the weekly yoga class they regularly attended. After the class, I felt good. I can’t really explain or pinpoint exactly what it was, but I loved how I felt. And I knew the instructor’s perspective, helpful attitude and radiating energy, aided in this feeling. She truly wanted the absolute best for her students, and helped them be the best they could be. She singlehandedly altered my idea of yoga.

On her last day at the gym, I decided it was mine as well. I joined a yoga studio so that I could learn different techniques and practice more often. Shortly after, I decided that the only way to further deepen my knowledge of the practice was to become an instructor myself. In becoming an instructor, I would be able to help others feel good about themselves, just as Karin helped me do. That is what truly drove me to search for a teaching program in the city.

I then turned to Yoga Tree Studio, which offered a great teaching program composed of elements such as physical training, anatomy, and meditation. To my surprise, I found out that Karin was one of the lead instructors who would be teaching the training program. After one quick phone call to Karin, I recalled the energy that she exuded through practice, and I was sold. Needless to say, the Yoga Tree training program was one of the best experiences of my life, both physically and mentally.

Looking back, I now wish I could go back to when I was younger, during my dance years, and do physical activity properly. Yoga teaches you how to breathe properly, how to align your body, how to strengthen your core, how to stretch properly, and the list goes on.

What is your advice to those who are new to yoga?

Be open. Truly be open. With your eyes, ears and mind. Losing any premeditative judgments, or judgments that arise in your mind through practice, is critical. I often hear two things from new students: 1) Yoga is too hard, I’m not flexible! Or 2) Yoga is not intense enough of a workout. And here are my thoughts to those two misconceptions:

1) Many people tell me that they cannot practice because they are not flexible, but my response always is “that’s why you should practice! See you Sunday morning!”. Everyone is on different levels and that is OKAY. That is normal. That is how the world works! Everyone, at any given moment, is at different stages of their life, they learn at different times, and progress in different ways. However, what is important to you is what YOU are feeling, where YOU are at, how YOU can improve. And that is something that can be taken from the mat into your everyday life.

One of the biggest teachings in yoga is to lose judgements on things, on others, and on yourself. So ultimately do what makes YOU feel good on the mat. If you keep that mentality, you’ll notice progress quicker than you ever expected.

2) As I mentioned earlier, there are many misconceptions that say that yoga isn’t hard core enough. Actually, yoga is a full body work out. Many different muscles are targeted in each posture. It’s about learning how to use those muscles so that you can strengthen them. Almost all of my new students who say that yoga is too “easy” tell me after class that it is “actually really hard!” Again, be open!

Do you have any suggestions for how young professional women can fit yoga into their busy schedules?

I completely sympathize with women who feel as though there are not enough hours in one day – so much so that there have been months where I lose my own practice. I’m an interior designer by day, so my schedule is super hectic as I am often running around the city to meet clients, suppliers, and contractors, while teaching nights and weekends. By the time my work day is over, I feel as though I don’t have any energy or time to practice. What’s funny and ironic about that is that when I do fit in a yoga practice, I have so much energy. Yoga improves energy, respiration, and vitality.

I think what is important is to figure out what is the best time that works for you. After trying different class times, I realized that an early 6:30am class helped me to feel accomplished and energized for the day. Fitting it in at a regular time every day (or a few times a week) and thus creating a routine, will help you to stay committed. Once you do a class, you will be amazed at how your time and day opens up. You’ll be able to carry on with your day with a clearer mind, which will be a key factor to your productivity.

Healthy Bodies, Healthy Mind: An interview with Diviya Lewis

Diviya Lewis practices Positive Psychology and makes it her mission to help and inspire others to do the same. I spoke with Diviya to ask a few questions about her journey into the world of Positive Psychology and how it's helped inspire others!  

Can you tell us what Positive Psychology is and talk about your involvement in it?

Positive Psychology has been around since the turn of the century, shepherded by prominent psychologists like William James & Abraham Maslow who've shared their teachings and observations. It emerged as a field when Martin Seligman began presenting the branch of psychology as an alternate way of understanding mental illness. Instead of studying what was 'wrong' with people (i.e. illness and pathology), he wanted to promote studying what was 'right' (i.e. wellness and flourishing). This resonated so much with me! Perspective is key in our human experience - something I've seen through years of research - and I hope to share this message with the world. The movement of positive psychology has challenged the public and academic community to re-frame the way they see themselves and the world.

I've been immersed in the research of positive psychology for the past couple of years, but its principles are ingrained in who I am, as a person. I am incorporating them into my practice while pursuing a Master of Arts in Counselling Psychology, and hope to use what I've learned within organizations in the future from a Psychotherapy perspective. In addition, I facilitate workshops and training sessions called LIFO(R), using a strengths-based approach to behavioural and communication styles. The objective of the workshop is to help teams learn to be aware of themselves and as their colleagues, enhancing rapport and improving employee engagement on a variety of levels.

What does "Choose Gratitude" mean to you? How did you get started with that?

Choose Gratitude is an initiative I started that helps people see the positive in their day-to-day. Essentially, I hand out pocket-sized cards to people who brighten up my day - these include family, friends, and even strangers I encounter. Gratitude has a "spill-over" effect , and it is amazing to witness and hear about the positive impact that giving and receiving a gratitude card has on others.

Choose Gratitude grew from a need to spread the bigger message of appreciation. People often don't take enough time to enjoy the things they have in their lives, and many feel a sense of dissatisfaction and lack of fulfillment. By bringing gratitude to the forefront of people's awareness, I aim to positively affect the lives of individuals and those around them.

What has the impact of positive psychology and gratitude had on the people you've met and speak to about it?

Gratitude is definitely being promoted as a practice that improves wellness, but what you read on blogs can sometimes be misleading. Gratitude is not a cure-all. It is a piece of the puzzle, and a tool that can be used to change the way you perceive and experience your life. While a positive perspective makes a huge difference, positive psychology is not only about being positive. We mustn't ignore hurt, pain, anger or sorrow that we feel in an attempt to 'stay positive'. However, as a daily practice, and as a re-training of our mindset, seeing the silver lining has a huge impact on our life satisfaction, our relationships with those around us, and with ourselves. What's most important to me is that after I've had talks with people, they share the contagion of energy and positive thinking with those around them. It is important that we surround ourselves by people and things that energize us. This has been a personal goal of mine, and it is so uplifting to hear that others have made it their goal, too.

It sounds like positive psychology and yoga's core principles go hand-in-hand. What is about yoga that people love? 

People enjoy yoga for a multitude of reasons: Some do it as a form of exercise while others choose it as a way of life. I've witnessed yoga help people heal from illnesses like arthritis! My mom (a high-school special-ed teacher by day, Hatha yoga instructor extraordinaire by night) uses yoga with her students, and has seen improvements in attentiveness, comprehension and, most importantly, enjoyment in her students. I personally practice yoga for a mix of all of the above. Yoga is also aligned with my aim to pause, slow down, be present and take life as it comes. The mindfulness inherent within yoga practices can extend to your daily life. This is something that is more powerful than any words I can use to describe it.

What has your experience with Young Women in Business been like since you became involved?

My experience thus far has been great. The people make the vision of personal development come alive, and this is a great group of people to work with. Each one brings unique perspectives and strengths, and I am proud to be a part of this organization. After presenting at the launch Conference, I learned of the values and mission of YWiB, and knew I wanted to be involved somehow. Being a small business owner, I have felt and understand the struggle of networking, and connecting with like-minded people in Toronto.

Arnold Flowers from Oracle Talks Sponsorship, S.T.E.M. and Advice for Young Professionals

Oracle Canada is our sponsor for the Photoshop 101 workshop, and we could not run it without them! We interviewed Arnold Flowers, Director, Account Manager and a representative from Oracle who supports YWiB to find out more about Canada's biggest cloud services provider.

Tell us a bit about Oracle Canada and your role there. How many business lines are you involved with?

My role within Oracle is in its Marketing Cloud division (better known as #TEAMOMC). I lead a Results-Oriented Sales Team of Exemplary "Guidevocates" whose primary purpose is to 'Earn Lifelong Customers By Orchestrating their Marketing Transformation'. Additionally, I am the Community Leader for the Canadian Chapter of the Oracle African-American Business Leaders for Excellence (ABLE) Diversity Group.

Why do you think learning how to use computer programs like Photoshop is important?

It is imperative that we ensure that there is inclusionary access to the S.T.E.M. (science, technology, engineering and math) disciplines for everyone. This is the only way we will ensure that we are not only attracting the best and the brightest talent, but also creating an environment where they can thrive.

We’re very thankful to have you as a sponsor, especially being such a big name in the tech world! How did you come to hear about Young Women in Business and what made you decide to sponsor us?

Chelsea Harding, who is not only a member of your Toronto Chapter, but is also an Account Manager on my Sales Team initially approached me about the sponsorship. This was an excellent opportunity for us to do our part in enacting Oracle’s Global S.T.E.M. initiative on a local level.

If you could give any piece of advice to a younger you starting out in the business world, what would it be?

Develop your narrative. Ensure that your goals (short term and long term) feed into that narrative. Use your success milestones to continuously evolve that narrative.

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YWiB's Director of Marketing Talks First Photoshop 101 Workshop

On Monday, June 20, join us for our first workshop of the year -- Photoshop 101! Leading the event is our very own Director of Marketing, Victoria Stacey. We asked her a few questions about her exciting role and what the workshop will offer young women.  

What do you do as the Marketing Director at YWiB Toronto? When we first started YWiB, I was doing a little bit of everything. There were only three of us at the time, Miranda, Olivia and myself, (Laura, Director of Fundraising, later joined the team), so I was responsible for everything from creative design to event planning to selecting materials we'd need for our events. Now, along with my Director of Promotions, we strategize and coordinate Content Marketing, PR, Social Media, and Graphic Design. I also help facilitate strategic partnerships and sponsorship.

Why do you think young women should know how to use Adobe Photoshop? What if you're in a field where you aren’t working with images or digital design at all? I think understanding how to use Photoshop is a great asset for anyone in the professional world and can often come in handy. Sure, you might not be designing layouts or logos regularly, but what happens if an opportunity arises for you to showcase skills outside of the ones you use day-to-day? Being able to speak up and say, "Hey, I can do that!" could save your organization money (no need to outsource for simple projects!), and shows you're willing to go above and beyond your job description.

How did you learn Photoshop? Tell us about your experience using the software. I've been using Photoshop for over 10 years and began to teach myself the software when I was about 11 or 12 years old. I started experimenting on an old program called Paint Shop Pro, which was very similar to Photoshop. Eventually, I was spending more time on the family computer than outside during the summer, much to my parents' and brothers' dismay. But, I learned a lot. I soon started building simple 'Piczo' websites and then moved onto working with HTML/CSS.

You were the editor-in-chief of Passion8 Magazine. How did your knowledge of creative design and design software help you to start your own publication and take on an editorial role? Passion8 started because I had a penchant for design, and wasn't able to express it creatively in the workplace. Having this knowledge of design, and the software to give it life, really drove the project forward. It allowed me to aid and mentor those who were just starting out with design software by giving them the opportunity to try their hand at designing, often for the first time. The editorial component was a natural progression. When you're a 'start-up' publication, with a team of volunteers, you're forced to do a lot of the work yourself. So, I began to immerse myself in the editorial side as well. Like I said, I've had websites and blogs my entire life, so writing and editing ended up feeling like natural next steps.

What do you enjoy the most about mentoring young women? Watching young women take the skills I've helped them develop, and apply them in the workforce or in their personal lives, is one of the most rewarding experiences. I've had the opportunity to work with and train students in my co-op programs, and seeing where they ended up is really amazing. The same goes for Passion8—so many of these young professionals include their Passion8 experience on their resumes, or use their pieces in their portfolios. Knowing that I was able to help them along in their careers is what means the most to me. I hope that we can do the same with YWiB.

Why partner with Oracle? Our partners at Oracle are really passionate about diversity and inclusion in the workplace. When one of our team members reached out to an Oracle representative to chat about the opportunity to host the workshop, her manager was overjoyed to help us out. Recently, Oracle announced that they will be partnering with the White House in a Global Campaign to Empower Girls and Women, so it was a great, timely fit.

If you could teach any workshop at all, what would it be? I took a course in university on Maker Culture where we explored the relationship between tech and hands-on making. I love crafts, I love design and I love tech. I'd love to learn more about the way these work together and share that with other young professionals.

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How to find and approach people for coffee chats!

I recently told one of my YWiB colleagues that I had about 10 coffees setup in the next three weeks. She asked me "How!?" & "With Who!?". It got me thinking about how I find people I'm interesting in talking to, and how I go about asking. So, today I'm going to share ways you can find and approach people for coffee!

Three Ways to Find Coffee Chats

10k Coffees

10k Coffees is my favourite platform for this, although it's been a while since I've had a coffee chat on there. When you're starting to build your network, 10k Coffees is a great starting point for finding people with similar interests or someone with career advice on your dream job. Since the platform is so easy to use, it's just a matter of choosing and asking! The platform helps prompt the conversation by asking questions about your intentions, and gives you an understanding of what they want from the site, and gives them knowledge of what you want.

Twitter

Twitter is another great way to find interesting people in your area. As a blogger, I'm connected to a ton of other bloggers, PR individuals and other cool people in the Toronto and K/W areas. I follow what they're tweeting about, interact a little and then DM them to see if they'd be interested in chatting.

Events

The obvious answer is to go out and find people in person! This could be a specific networking event, a media event or even a group class, like a cooking class! What's great about events is that people go for similar reasons. If I'm going to a networking event, it's because I want to network, and I know others do too. If I'm going to a cooking class, I'm bound to find other people interested in cooking too. You'd be surprised where a conversation about common interests can go!

Three Strategies for Asking Someone on a Coffee Chat

Find a common Interest

Did you both go to Western? Ask them about a professor or specific pub that you loved as a student. Say you're interested in meeting other alumni in the city and want to get together to see how your paths have aligned. Are they in the same industry as you? Reach out and tell them about your interest and that you want to know more about how they got involved.

One thing I've learned is that successful people aren't afraid to talk about their achievements, and that most of them are willing to share that knowledge with someone who they think will benefit from it. You just need to find a common thread to tie you with them, and the rest is simple.

Tell a colleague or friend you are interested in meeting someone in their network

Sometimes being bold is hard. Especially when your network is small, and the concept is still new to you. So, it might be easier (and still totally ok!) for you to ask for a little bit of help.

If you are uncomfortable starting a conversation yourself, ask a friend to introduce you. At networking events, if I'm talking to someone and someone else joins the circle, I try my best to introduce everyone, because that's how I'd want to be treated if the situation was reversed. Or, if you notice your friend has a connection on LinkedIn you're interested in meeting, just ask for a simple intro to them via email. Asking for help is not a weakness, it's a strength to be able to do so when you're uncomfortable! Any of us at YWiB would be happy to introduce you, you've just got to ask!

Tell them about a project you're working on and how they might help

I'm sure everyone at YWiB has used this one, and for good reason! A great way for us to reach out to people we are interested in talking to, is through our not-for-profit work. People tend to be willing to lend an ear to talk, especially if they think you want them involved!

If you don't have a not-for-profit, reach out about any project, academic, personal or professional. Or even ask them about a project you are thinking about starting for a brainstorming session or advice!

A conversation with Nadine Guimond

Being a young professional in today's working world is challenging, but it's easier when you have mentors and people who encourage you to dream big and go after what you want. I spoke with Nadine Guimond of Tangerine Bank to talk about importance of having a community of supportive women, and words of wisdom she shares with young professionals.  

How did the partnership between Tangerine and Young Women in Business start? Was it a long process? 

The partnership between Tangerine and Young Women in Business, Toronto Chapter was a natural fit. We had already been supporting the Vancouver Chapter as part of our #BrightWayForward community investment and sponsorship program that works to inspire self-esteem, teamwork and leadership, and encourage a sense of belonging and acceptance. I was first introduced to Miranda McKie, President of the Toronto Chapter, via email by a Vancouver colleague toward the end of 2015. When I met with Miranda in early 2016, she was very inspiring. She shared some of her personal challenges while launching her career and how she overcame obstacles to the point of being motivated to build a community of support for other young women embarking on their careers or entrepreneurship. I was quite excited about her plan to bring Young Women in Business to Ontario. It was a pleasure to support and be a part of the inaugural conference on March 26th.

Can you tell us a little bit about your role at Tangerine? 

My role at Tangerine is Community Lead for our Ontario physical locations. At Tangerine we’re committed to helping Canadians live better lives by empowering them to make smarter decisions with their hard-earned money. Part of my job is to create opportunities for people to learn about this approach and see what we’re all about, ranging from organizing our presence at trade shows to hosting workshops and seminars. My favourite aspect of the role is helping to activate our #BrightWayForward platform by working with community groups and charity organizations.

Why do you think it's important for an organization such as Young Women in Business to be existing? Specifically now?

It’s important for an organization such as Young Women in Business to exist to help eliminate the barriers that still exist for women so they can achieve success and reach their full potential. Young Women in Business helps overcome these barriers by creating opportunities for women in the community to learn and be inspired by one another.

What is something you want people to takeaway after attending a Young Women in Business conference? 

Important takeaways for attending any type of conference is to know going in what you’d like to get out of it. For example, if you set an intention of connecting with someone new or to chat one-on-one with a guest speaker to ask a specific question, you’re more likely to move beyond your comfort zone to make it happen. It’s also good to put into practice what you’ve learned soon after attending, or to share what you learned in order to help retain the new knowledge.

Any special career  tips you like to share with people? 

Dream big, imagine the life you wish to achieve. Work on a plan and gradually build the skills you need to make it happen. It may not happen right away, but don’t get discouraged, spend time developing yourself in such a way that helps you achieve more happiness, fulfillment and success.

What is most important thing you've learned throughout your career as a woman in a corporate business environment? 

The most important thing I’ve learned as a woman in a corporate business environment is to tap into community-building opportunities within the workplace. At Tangerine, these opportunities include a weekly Toastmasters meeting, group mentoring through our Women in Leadership program as well as regular volunteer opportunities. Having a sense of community and the ability to connect with others on topics that are not necessarily work-related has allowed me to thrive.

Thank you Nadine and the whole Tangerine family for their continued support of YWiB Toronto! We couldn't do this without you!

Questions to ask yourself about your personal brand

Last week I was presented with the opportunity to venture to NATIONAL's Front Street office to learn more about building my personal brand, a workshop through their National Exchange, thought-leadership initiative. The workshop was fantastic, and I came away with some really great insights about building a personal brand, and taking your current one to the next level. As young women in business, this is a vital skill, especially in the Marketing, PR and Communications industries. Be Future Ready was presented by Kim West and Joanna Wilson of NATIONAL. Here are some questions to start asking yourself as you begin to build your personal brand:

Do you want to define your own brand, or do you want someone to define it for you?

The answer SHOULD be that you want to define your own brand. If you don't, someone else will do it for you, and it may not be true to your authentic self.

What do you want to be known for?

This is the biggest question I ask myself as I move forward in my career, where do I see myself, what do I want to accomplish? How do I want others to see me?

What do other people describe me as?

The team at NATIONAL suggested that every year you should aim to go for coffee with three people in your organization. Someone senior to you, someone junior to you and someone who you have differing opinions with. Ask them how they would describe you and the work you are doing to provide feedback and insight into the person others perceive you as.

What is your speciality?

I struggle with this question, A LOT. I'm a jack of all trades, master of none. What sets me apart? What skills do I have that no one else does? Does my speciality have to be a hard skill like graphic design, or can it be a soft skill such as collaboration?

What can you brag about?

I, and many other young women in my life, find it difficult to talk about ourselves, because we are afraid of bragging. But, your personal brand is all about what sets you apart, what makes you and your story bragworthy. Ask your friends what sets you apart, what amazing skill or quality are they jealous of?

Where can I add value?

You can ask yourself this question, but also those around you. Ask your co-workers how you can add value to them, or to the company. Ask yourself how you can add value to your personal life, or personal goals.

Stay tuned for a future Personal Branding Workshop with Young Women in Business, Toronto - COMING SOON!