Looking Back to Step Forward

Sometimes we have to return to the places we’ve been to understand just how far we’ve come since last standing in those places.  Madrid is one of the places for me.

Madrid has represented people, places, restaurants, malls, schools, apartments, art, street fairs and festivals, tests, walks, meals, cooking classes, and so much more for at least a third of my life.  It was here I grew up and became an adult, learned how to cook, taught English, began studying law, and survived and defended myself – with the help of many friends – in a language not my own.

Revisiting this place is always nostalgic for me.  I loved living here, and the pictures my mind holds of each memory are like a fresh painting with each glance I take of a monument, plaza, or street sign I had seen at least once before throughout the past 10 years.

Revisiting a familiar place is part of this self-care journey of introspection and continued growth.  To understand how far we have been, we have to remember where we have come from. 

In Madrid I was young, recently out of college, and excited for numerous new experiences.  Ten years later, I have now graduated from law school, started my legal career, and identified a specific practice area I would like to pursue.  I’ve gotten to know myself, and I’ve owned my unique interests and opinions in various contexts.

On a recent visit to Madrid while sitting in a gelato shop waiting for a friend, I overheard two Americans ordering at the counter.  I recognized their accents right away, and we struck up a conversation. 

They were just like me 10 years ago:  studying abroad, pursuing legal internships, and practicing Spanish.

Palacio Real, Madrid

We shared experiences, and they asked me what I currently do.  I explained to them how my steps in Madrid had led me to my current role in international law; how I used my Spanish skills daily; how to make the most of their time in Spain; about law school should they pursue it (they were both interested); and beyond.  Their eyes were wide the entire time.

At the end of our conversation, I realized the insight, progress, and strength that coated my words as I had spoken them.  Our conversation was short, but its depth had meaning I had hoped for not only these two young women but also for myself. 

Looking back, I realized I had accomplished the goals I had set out for myself when I arrived in Madrid, when I left Madrid, and since I had lived there.  While Madrid might have been the birthplace of many of my professional and personal goals, it was also a point of reflection along my journey.  Madrid had been one of the stops on my train ride, and to acknowledge it in its entirety, I needed to glance back at it ever so briefly.

“Don’t look back” is a phrase that has never helped me to acknowledge where I have been.  It’s never helped me with acceptance.  While it’s important not to linger in the past, it’s also important to spend some time in the present and acknowledge the importance of past lessons in life.  The contrast between past and present paints a new picture:  one of nostalgia paired with one of growth measured by the distance between those old warm feelings and where you now stand. 

I’ve never been so happy to share gelato with strangers whom I could mentor and learn from in a mere 10 minutes.  My recipe for growth nowadays is this:  be still; look back and acknowledge; step forward; repeat.  Of course, enjoying a little gelato along the way doesn’t hurt.

© 2016 Melanie Glover. All rights reserved.

Full Body Resistance Band Workout

This full body resistance band workout is one of my favorites!  It will keep your heart rate up by using a variety of compound movements while mixing cardio in between exercises.

Complete three sets of 12 repetitions of each compound-movement exercise.

1.)  Squat with a shoulder press  tip:  come down into a squat first, and then press the resistance band up to contract the shoulder muscles as you come back up from the squat.

Cardio:  jumping jacks (45 seconds)

2)  Lunge with bicep curl 

Cardio:  mountain climbers (45 seconds)

3.)  Glute kickback holding bands at sides to contract biceps tip:  keep the resistance band between the ball and heel of your foot while kicking back and squeezing the glutes.

Cardio:  butt kicks (45 seconds)

4.)  Back row while in a squat position  tip:  wrap your resistance band around a stable force such as a pole or sturdy piece of furniture.

Cardio:  jumping lunges (45 seconds)  modification:  alternating, backward-stepping lunges

5.)  Chest press with lower ab lift  tip:  raise your pelvis/lower abs as you press the resistance band up while performing the chest press.

Cardio:  burpees (45 seconds)  modification:  perform a half burpee by squatting and then extending your body back into a plank.

6.)  Curtsy lunge with a bicep curl

Cardio:  jump squats (45 seconds)  modification:  squats with calf lifts

7.)  Calf raises holding band at 90 degrees so shoulders are flexed the entire time

Cardio:  high knees (45 seconds)  modification:  march or jog in place

© 2016 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

Mindful Meetings: How to Stay Engaged to Create Productive Interpersonal Interactions

I was running late to a meeting with a colleague.  I grabbed from my desk several piles of what I thought were relevant papers as well as my computer to take notes.  I had somewhat of an outline in my mind of what I wanted to discuss, but the demands of the day had left me with less time than I would have liked to prepare for our conversation.

When I arrived, I could tell right away that we were both distracted by other tasks that seemed to be taking over our day.  I thought, should we reschedule?  How productive can this meeting possibly be if neither one of us have had a chance to focus our attention on issues to discuss?

While the meeting was not as productive as I had hoped, it was still a valuable teaching tool to help generate awareness about how to stay mindful in a sometimes reactive environment.  Here are my best tips on how to stay mindfully engaged in interpersonal interactions in a professional environment.

Maintain Eye Contact

A simple way to stay engaged during interpersonal interactions is to maintain frequent eye contact.  This checking in with the other person helps reassure him or her that you are in fact listening to what he or she has to say.  Doing this helps the other person understand that he or she matters enough to look up from your busy note-taking (also important!).  To further increase your awareness while maintaining eye contact, try to remember the color or shape of the other person's eyes.  If you can recall this, then you must have been paying close attention and truly noticing the other person in the interaction.

Keep an Agenda

Keep an agenda, but don't necessarily stick to it.  Coming prepared to a meeting is always important to help ensure the efficiency and effectiveness of it, but consider creating an agenda beforehand to further help you stay on track and accomplish all that you need to in the limited time you have.  Keep the agenda fluid, however, and allow the other person flexibility to contribute to the conversation by adding his or her own topics for discussion.  This back and forth is a true respectful conversation that includes thoughtful points worth mentioning.

Create Next Steps

As you near the end of a meeting, move toward thinking about next steps considering the progress you have made in your communication.  In fact, you might even prepare your proposed next steps before the meeting.  Returning to next steps in your mind helps bring the meeting to a close while providing you with direction for the immediate or distant future.  Propose next steps to your counterpart, and gauge whether these next steps are appropriate.  Try to leave the meeting with at least one clear next step, referral, or recommendation for you to explore beyond the meeting.

The tips above help me make the most out of my meetings by ensuring I pay close attention to the person with whom I am conversing.  While productivity does depend on task-oriented communications, the human element of work requires us to fully use our senses to practice the empathy we seek to give and receive.

© 2016 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

Four Fun Fall Fitness Ideas

Living in Michigan, I try to take advantage of the cool fall weather as much as possible by being outside before the season changes to winter.  The outdoor activities that follow are some of my favorite ways to keep moving as the leaves change from green to reddish orange and before the cold weather confines me to the gym.

1.  Football stadium or college campus.  Fall means football (at least in the US!), and that means more time outside and at games.  Stay active by climbing the bleachers/stairs at football stadiums, or go for a walk on a university or college campus.

2.  Corn maze.  Attempting a corn maze is a great way to entertain little ones, have fun, and stay fit.  Make sure to track your steps or distance with a fitness tracker – you’ll be surprised how far you actually walk!

3.  Apple-orchard picking.  Apples are popular produce during the fall in the Midwest.  Enjoy a walking tour of an orchard, and attempt to pick your own apples for an extra upper-body functional fitness challenge.

4.  Outdoor circuit with resistance band.  Since fall means the return to school and football season, take advantage of any extra time you may spend at and around school grounds and university campuses by completing an exercise routine outdoors using a resistance band or body weight movements.  Use compound movements to increase your calorie burn. 

Fall may mean cooler temperatures, but that does not mean you have to stop moving.  Use this time as an opportunity to stay energized by incorporating movement into seasonal festivities you may already have on your social calendar.

© 2016 Melanie Glover. All rights reserved.

Writing Your (Professional) Story: Tips for Young Professionals

Part of self care is developing yourself both personally and professionally as well as learning how to tell both sides of your story.

Throughout the past few years, I have met with interns and paralegals – those just starting in the legal profession – about “what it’s like” to be a lawyer.  This summary includes just a few tips I find myself sharing every time.

When job searching, everyone wants to stands out – but how?  While I do not believe in any set of hard rules for drafting a resume or creating a professional profile, I have learned a few general tips to begin establishing yourself in print and the digital space.

Keywords and Summaries

Being a professional requires strong communication and writing skills where precision in word choice and order is critical.  The words you use to create a resume or LinkedIn profile should match the language you use in your job search.  Become familiar with the terms commonly associated with the role you seek in the company and region you seek it.  Read job descriptions in the field you are looking to get an idea of the vocabulary currently used in the industry.  Then, try to connect your experience, education, and skills to the descriptive words you have identified by drafting a summary about yourself to place near the top of your resume.  This helps show a potential employer that you already have demonstrated knowledge or experience in the role you are seeking.  If your experience is limited, that’s okay.  This is still a valuable exercise that will help you position yourself to start moving in the direction you want to go by identifying relevant experience and skills for the job or industry you wish to pursue.

Links

Building a professional profile requires not only a polished, thoughtful, and genuine resume but also an online presence.  Consider spending time developing a LinkedIn profile by filling out all of the sections relevant to the next step in your career:  include publications, leadership positions, a link to your blog, languages, etc. to demonstrate credibility and tell your story further.  A link on your resume to your LinkedIn profile will provide a potential employer the opportunity to gain additional insight into who you are and why you want (and should get) the job for which you are applying. 

Unique Traits

What makes you different?  We all have a story.  Perhaps you studied abroad and acquired language skills or knowledge about a particular issue important to a potential employer, or maybe you served in the Peace Corps or military.  If you have had a unique experience – especially if relevant to the position for which you are applying – be sure to add it.  At the very least, it may help you establish a personal connection with the individual reviewing your resume, which could help make a lasting impression.

Specificity

Stay away from ambiguous adjectives and verbs when describing professional experiences.  Use precise adjectives, verbs, and numbers to provide concrete information about what you have done and what you can do.  Always be honest, and aim for specificity to avoid appearing vague or misleading.

Keep in mind that your resume is only part of your professional profile, and it should be consistent with (1) the message you want to send about yourself, and (2) any other material about you that may be accessible (cover letter, letters of recommendation, online articles you have written, online articles about you, your online presence, etc.).  Connect your previous experiences and skills to the job you are searching for with detail and accuracy to put forth the best version of yourself.

© 2016 Melanie Glover. All rights reserved.

First image above:  Shutterstock.