What does it mean when you say you enjoy life? Is it possible to enjoy life to the fullest?

Inevitable change is a fact. Change is inevitable and is synonymous with life and growth. The life we lead today is the result of the acceptance of change.

Many people spend their whole lives searching for things to make them happy, but what is joy and how can we come to experience it? We're so busy watching out for what's just ahead of us that we don't take time to enjoy where we are. We enjoy life when things are happening - this means you're alive. Here are the TOP 4 things that will genuinely help you live a joyful life:

1. Appreciate Little Things. Appreciating the little things in life means that you focus your attention on what nurtures and sustains you in life. On everything that brings you even the smallest amount of pleasure. It also means practicing gratitude by noticing these everyday things that you take for granted so easily.

2. Avoid Toxic Environment. A toxic environment is any place or any behavior that causes harm to your health, happiness, and wellbeing. If you’re around people who make you feel small, insecure, or bad about yourself, you might be in a toxic environment. If you feel a physical weight every time you walk into your place of work, you might be in a toxic environment.

3. Be Content. Contentment is generally defined as a longer lasting, but a deeper feeling of satisfaction and gratitude. Happiness is arguably viewed as having a temporary feeling attached to it. Whereas contentment is viewed by many to have a long-lasting effect on those that experience it.

4. Nourish your Body. You can’t enjoy life if you’re not nourishing your body. Little things matter more when you’re enjoying. Be exuberant about life, share this moment to celebrate small victories. Sometimes having fun with the people - we love is all the therapy you need.

A joyful life is not being rich, being popular, being highly educated or being perfect. It is about being real, being humble, being strong and being able to share ourselves and touch the lives of others. It is only then that we could have a full, happy and content life.

And in the end, it’s not the years in your life that count. It’s the life in your years.

~Jade Asuncion

Achieving a work-life balance is something we all dream of. It seems impossible as if it’s nearly out of reach, but it is a goal that’s possible to accomplish. What does this phrase, “work-life balance” really mean? In short, it is just making sure you are dividing your time in a way where you spend a healthy amount of time being concerned with work-related things and the rest of the time, doing things that you enjoy. If you wanted to take that kick boxing class at your local gym or teach yourself a new artistic medium, but assumed you wouldn’t have time to because of your work schedule, this blog may help you create and maintain a beneficial work-life balance.

Remember when you were younger and you enjoyed what felt like an eternity off from school in order to celebrate the holidays? Well, those days are long gone. Now, as a working professional, you need to balance all of your gift shopping, baking, wrapping, and family time with your normal work schedule. And, finding time for it all can definitely be a challenge.

The most wonderful time of the year is also the most stressful for lots of people struggling to fit in increased end-of-the-year workloads, holiday parties, shopping, guest hosting, travel, and seeing friends and relatives who you’d otherwise avoid. Luckily, the same coping mechanisms that can help relieve stress and find better balance during the year also work for the holidays.

If you want to achieve successful work-life balance especially around the holidays, then you need to make an effort to be intentional with your time. You don’t take personal phone calls or do online holiday shopping while you’re at work. So, apply this same rule to your personal life.

Here are four tips to finding work-life balance during the holidays.

• Plan Ahead. Having these future tasks and assignments physically written down will keep you focused on your long-term goals—and not just the things that need to get done tomorrow. Plus, getting these things started early will free up at least a little bit of your time when the holidays are here.

• Schedule Everything. Your planner will help to hold you accountable for not only your professional duties, but your personal relaxation time as well. The key is just to stick to it.

• Explore a Flexible Schedule. Sometimes there just aren’t enough hours in a day and when you’re trying to make it to your child’s holiday concert in the middle of the workday, sticking to your standard work schedule can be difficult. So, if you think it would be helpful to you, consider talking to your boss about a flexible schedule or remote working opportunities around the holidays.

• Say No. Speaking of saying “no”, it’s an important thing for you to do every now and then. Oftentimes we end up working too much, simply because we have too much to do. While it feels great to be that go-to person that people can count on in a pinch, it just might not be realistic with your schedule.

• Be Intentional. When the day is done, leave your work in the office. Actually, having adequate time to enjoy the holidays with your family is sure to help you feel more balanced.

• Spread Holiday Cheer. Let’s face it, there’s no way around it, you still need to work during the holidays. So, although heading into work when you feel like you should be throwing snowballs or drinking hot cocoa can be a little demoralizing, there’s no rule stating that you can’t incorporate some holiday cheer into your normal work day. Put in some earbuds and listen to festive music while you’re working. Enjoy an afternoon mug of hot chocolate or head out on your lunch hour for a quick walk through the snow.

People report feeling less stressed about the holidays when they stop expecting so much from themselves, because nobody puts so much expectation on us as we do to ourselves. If we stop focusing on what we feel like we’re obligated to do, and start focusing on what we want and need to do, the load gets lighter and the holidays get a lot merrier.

Maintaining an adequate balance between your personal and professional lives is always a challenge. But it can become extra difficult during the holiday season, when you feel an increased desire for more personal and family time. Try out these tips to stick to all of your work deadlines, while still being able to enjoy the holidays!

~ Divine Ikpe

Back pain is a common ailment that plagues many women, and can result from a number of issues, such as spine-related problems, inflammation and wear of the sacroiliac joint, pinched nerve, accidents and stress. The pain can be stabbing, dull, achy, or debilitating. While there are various pain management medications out there, a simpler solution that could provide quick and effective relief are stretches. Let’s look at a few stretches that could ease your unwanted back pain.

Standing Hamstring Stretch: Lower back pain can be a nagging discomfort, but can be alleviated with a standing hamstring stretch. Gently lengthening the hamstring can reduce stress and improve degraded flexibility and decrease pain levels.

To stretch the hamstring: Stand with both feet planted together on the ground. Gently extend your arms upward to the ceiling, while keeping your back straight. Slowly bend at the waist with your torso forward, knees locked, back straight and hands reaching for the toes. Hold this position for 30-45 seconds. Relax for 30 seconds. Repeat the stretch 3 times.

Pigeon Pose: Improvement in back pain doesn’t necessarily require stretching your back. Improving flexibility and posture can work wonders for sciatica-related back pain, hence, the pigeon pose. To do the pigeon pose - Start by positioning yourself on all fours (your hands and knees) or in table. Bring your left leg forward, with ankle at your right hand, and slide your right leg back, ensuring that your hips are square and knee is in line with the ankle. Inhale and lengthen up with the torso, pressing the tailbone down, and exhale as you press the extended leg back. Position your arms on each side of your hips and rise up on your fingertips as you elongate the spine. Depending on comfort level, hold the stretch for 30 seconds to 5 minutes.

Cat-Cow:To tackle mid-back pain, cat-cow allows for gentle spinal movements that can minimize pain and release stiffness.To do the cat-cow - Position yourself on all fours to begin, with wrists under your shoulders and knees under your hips, and back flat. Press your hands into the mat/floor, spreading your fingers wide, evenly distributing your weight in your hands to avoid putting pressure on the wrists. Inhale, slowly raise your pelvis upward, your chest forward, stomach lowered, back flat, and face up and looking ahead.  Hold for 5-10 seconds. Exhale, gently arch your back, mimicking a cat, to round out the spine. Tuck your pelvis, sucking in the belly button, and hang your head freely. Hold for 5-10 seconds. Repeat the stretch 5-7 times. Back pain doesn’t always require prescription medication.

Simple stretches can provide the relief that you need to go about your day. So, stretch the pain away.

~ Monica Manuel, MS, LPC