5 Simple Ways to Set Boundaries at Work

When you have been working in the company for many years, and you see no improvement but only complications, it means you need to learn how to set better boundaries in your workplace. Everyone in the office has the same basic needs and wants.

However, one thing becomes crystal clear – you are not them. You have your own needs and wants, and just because your boss wants you to do that extra task does not mean you want it. Here are five ways to help you set boundaries at work:

1. No hesitation

Your personal life must be a priority. Working those extra hours after the work day is over will not make you rich unless you are working for yourself. Don be afraid to say ‘no,’ when you have your own plans, or you do not feel like doing that task. Your health is much more precious than your boss’s respect. If they do not accept your ‘no,’ it is their own business. Do your job well during the working hours and say your office goodbye once it is time to go home.

2. Never accept more work than you can handle
This one goes hand in hand with saying ‘no.’ Stop trying to impress your boss, especially if they are one of those who do not care about their employees and their salaries. Impress your boss with quality rather than quantity, and let them know that you work only withing your working hours.

3. Practice self-care at work
No kidding, relying on vending machine stuff to satisfy your hunger is one of the worst things you can do for your health. Stop skipping lunch and bring healthy meals to work. Your body needs nutrients to work properly so make sure you eat healthy food during your lunchtime.

Moreover, try to take short breaks between your tasks and avoid negative talks, including gossiping. Practice positive thinking and do a few office-friendly exercises, if possible.

4. Do not set high expectations
It is easy to trick yourself into thinking that that extra task will bring you extra money. Do not set high expectations. While hard work is often rewarded, it all depends on your boss’s conscience.

Staying at the office until 9 pm to help your coworker to accomplish a project or do that extra task will not be rewarded. Focus on your family and strive to spend more time with them rather than with your projects.

5. Leave work at the office
This means no checking email after 6 pm, no bringing projects home, and no work over the weekends. Get it? Enjoy your time away from work and do things that bring you joy. Volunteering may bring you more pleasure than doing an extra project that only will make your boss richer, not you. Spending time with your nearest and dearest is a great activity that is much better than your work.

I know, working hard is great, but do not forget that we are on this earth for a short time, and we never know what tomorrow will bring, so stop making your job a priority, and start doing things that will add meaningfulness to your life.

5 Tricks to Help You Make Faster Decisions at Work

Whether you are employed as a member of someone’s team or run your own business, work-based decisions carry a lot of responsibility.

We all feel this weight on our shoulders, it is just part of adult life. But there are some decision-making tricks and tools to make the process a little less stressful, and give you a better chance of a great outcome.

Here are five things I have learned to do from both my past as an employee and my present as a small business owner.

1. The 5×5 rule

This one has been doing the rounds on social media as quote cards and motivational posts. But despite its personal development cheesiness, it still rings true. If it will not matter in five years time, do not spend more than five minutes worrying about it.

I know it might sound a bit harsh, to not give something more than five minutes, but seriously, we are all so time poor. I like this because it is about the big picture.

If something will not matter in the long-term, then it is not worth disrupting your working time for. Focus on the things that do affect the long-term of your company.

2. What does your gut say?
This is a super-quick one. If you allow your monkey-mind to think about the question, you will not be able to hear your gut. So you have to get in there quick.

When there is a decision to be made, quickly and before the mental chatter sets in, ask your gut and write down the answer. That is right – do not act on it, but right it down.

You need to write it down so that you can come back to it later. Because your mind needs to do its thing too. You will have to make sure that your gut instinct was not to do something crazy.

But once your brain has checked your decision for common sense, go back to what you wrote down. Does it feel right? This, I have often found, is the safest way to make an authentic decision. Your gut gets to have its say, and so does your anxious monkey-mind. But ultimately, you get to listen to your intuition.

3. Pros and cons
Ah, the good old pros and cons list. This is less about listening to your intuition, and more about satisfying both your busy mind, and your employer, or partner, or bank manager.

Whatever decision you make, if you can show that you considered all options carefully, that goes a long way to covering your back if your decision does not turn out to be for the best.

At least you can demonstrate your efforts to do your best. Knowing this can help you to stop putting off your decision out of fear.

4. Set yourself a deadline
Speaking of fear-based procrastination, sometimes a time-bound goal is the best solution. If the decision you need to make carries a lot of responsibility, then it is only natural you will want to put off making it. Set a time and date in your diary, and get a manager, colleague, or friend to hold you accountable to it.

5. Limit the advice you seek
They say, “Too many cooks spoil the broth.”

For the sake of making your decision sooner, and for your sanity, do not ask everyone in the office what they think you should do.

You will get too many conflicting answers, and not everyone is qualified to help you. If you want other opinions to consider, then go to just a couple of senior teammates that you trust.

At the end of the day, if you are tasked with making a decision, then remember it is not all about the pressure and responsibility. You have been trusted with something important and you can be proud of that fact.

More: Why You Have to Stop Checking Your Email Over the Weekend

Often there is no right or wrong choice either, so you do your best with the information that you have. So do not procrastinate or try to avoid the situation. Trust yourself and do what feels right. No one can ask more of you than that.

What Women Should Say to Get Promoted at Work

The view of the workplace is shifting, and the fact that women are receiving less pay than their male counterparts is gaining attention. Sexism is definitely a role.

But the other reason is due to women not pursuing that raise or being afraid to lean in and demand it. If you need a raise, you should not hesitate to ask for one. Here are some examples of what to say when you want to be paid what you deserve:

What Women Should Say to Get Promoted at Work
Stay frosty
We have all been there – that moment when a male colleague gets the credit for something that you did. It is infuriating, especially when he now earns at least 30 percent more than you do annually. But look. You need to keep your frustration and other emotions in check.

When you sit down to bring up salary, keep a poker face. Avoid talking about what is fair or right or what you need to survive. Make no comparisons. Request the raise based on what you have done and should receive compensation for.

Talk about your accomplishments
If you have done a lot for your company in the time you have spent there, then you probably have accomplished a lot. Do not fear to come off as narcissistic. Think of talking about your position as you would discuss your resume or curriculum vitae.

Convey that you are holding your own, doing your work, and keeping up (or going beyond) company standards. If you acknowledge your value, others will too.

Use a win to your advantage
Timing is really important. So when you do something that deserves a reward, there is no better opportunity. Whenever you attract a new client, huge deal, or do something amazing, it is time to discuss a raise. Use this to level the playing field against your competitors.

Though it is never advised to compare yourself, you can say, “I believe I demonstrated the ability to work at a higher level of responsibility and am requesting a higher level of pay to go along with it.”

Future planning
Remember, you still have many years left in the workforce. Think about how much you can still contribute. Work is not just about what you have already accomplished, after all. When you discuss your raise, be sure to note this fact.

If you have ideas, ask to be compensated for the contribution. For example, tell your manager, “In the future, I would like to invest more time in company projects. Hopefully, larger scale projects would mean a bigger paycheck as well.”

This also gives your superior time to think about the future they want for the company. It shows that you are forward thinking and looking to advance. From here, you can judge whether or not they see you as playing a major role later on too.

Mention an exit plan
Be sure to have an exit plan before taking this step – as in, another job opportunity. If your manager does not see eye-to-eye, there is no reason to stay where you are trapped at a sub-par level.

You deserve a better position that understands what you bring to the table, so tell your superior that if better opportunities are waiting, you will be accepting the other offer.

Be brave
You are entering a negotiating room with a lot on your mind. You have rehearsed what you want to say, but you are still putting yourself out on a limb. Keep your voice level, your tone strong, and do not falter when questions are asked.

If you deliver you statements with verve, you will portray yourself as more than just an employee – you will be showing initiative and ambition. That alone is worth the reward.

Asking for a raise should never be this difficult, but it is. Fortunately, you have the power to succeed. By simply bringing yourself to the table, you are one step closer to getting a raise. Now that you know what to say and how to behave, a better salary is in the bag. Good luck!

7 Surefire Ways to Stick to Your At-Home Workout

As I was trying to do my workout at home, I was surprised to find it difficult to stick to. I have tried all the types of workout possible, but still it was difficult. If you ever tried to do it yourself you know there are lots of reasons to stop exercise: you may be distracted, and you may be busy or just forgot to do it. But with the time, I worked up some tips that can help you as well.

1. Plan you workout
Sometimes you are too busy to find proper time for your workout. In this case you can try to schedule your training. Choose the time when you know for sure that no one will disturb you. It may be early morning or time before you go to bed, it depends on your free time and your desire. You may even alter your daily schedule and find the time convenient for your body cycles. It is up to you to decide.

2. Choose your ideal workout
Have you ever tried a favourite workout of your friend just to find out that it does not work for you? Why is it so? Just because you don’t like it! There are plenty of home exercise regimens you may choose from. Try some of them to see which one is yours. Perhaps you need an at-home workout that will vary your routine or it might be just the other way around.

3. Don’t try too hard
If you had a long break in your trainings, start again carefully. Ease-off the training loads for a start. When you will get used to you workouts you can increase intensity again. It can be very tempting to train more in order to get into the shape quicker. But you may end up being completely exhausted. So, make sure you don’t overdo it.

4. Find someone to share your trainings
To train with somebody is not much, but if you like company it may help you to keep training. It may become a good motivation for both of you. You will be able to support each other if somebody of you won’t get desirable result. In case you like to have company in any activity it may work for workout as well.

5. Get ready
One more thing that can help you stay motivated is preparation for workout. Perhaps you know the feeling when you are getting ready for some activity whether it is a work day or a date. The process fills you with feeling of importance of whatever you are doing. Try to get ready for your workout, get out the equipment you will need. Just try it; this tip may be exactly what you need.

6. Make your diet healthy
If you are exercising hard, make sure your body gets all the nutrients it needs. Even if you want to lose weight, calories are still essential for the health of your body. Add more natural food to your menu with a lot of fiber and vitamins; it will make you feel more energetic. Sometimes it may be necessary to eat a bit more when you work out well.

7. Avoid dehydration
It is always important to keep you body hydrated. But it becomes even more important if you do the workout. You will surely need to drink more if you exercise a lot. Nothing can hydrate our body better than water, so try to drink as much as possible during the day, and keep water bottle handy while working out. Think of using sports drinks if your workouts are hard.

These are the tips that work for me perfectly, and I will be glad if they help you to keep motivated. Perhaps, you have your own tips to share, or you will work them up with time. Share your opinion on the subject.

Kourtney Kardashian Reveals Her Secrets to Eating Healthy at Restaurants (Like How to Avoid the Bread Basket)

Kourtney Kardashian is sharing her secrets to keeping a healthy diet despite a busy life on the road.

In a new post on her website, the reality star reveals how she wards off temptation while eating out—like how to avoid devouring the infamous bread basket—and how she prepares food before a big trip with her three kids.

“When I go to a restaurant for lunch or dinner, I always order green tea with almond milk and honey, right when I arrive,” she says. “Having a green tea to sip on gives me something to do, so I don’t get tempted to eat the bread basket while I’m waiting.”

When it comes to picking her entree, Kardashian avoids dishes with sauces and requests a lettuce wrap if something comes with bread. “I’ve found there are healthy options everywhere—they even had gluten-free pizza crust in Italy!” she says.

RELATED: Khloé Kardashian Reveals the ‘Sooo Easy’ 3-Ingredient Breakfasts She Eats to Fuel Her Workouts

The dairy-free, gluten-free star is also not one to use up her calories on alcohol. She’s more likely to stick with water when dining out but if she does order a drink, her go-to is a tequila on the rocks with fresh lime.

Doing her research is a big part of how Kardashian stays on track. “I talk to the restaurants in my neighborhood and find out where they source their food. I’ll ask if their meat is grass-fed, whether or not their produce is organic or local, things like that,” she says. “Being informed helps me choose the best local restaurants to go to with my family.”

And for times when no Kardashian-approved eatery is within reach, like in the airport, the mom to Mason, 7, Penelope, 5, and Reign, 2, makes sure to pack her own snacks. “Bringing your own snacks—especially for the kids—is a great way to have healthy options that everyone likes. Also, if we’re gone for a big trip, I’ll pack a bag full of gluten-free snacks to bring with us, so we have our pantry staples wherever we go,” she adds.

But, of course, she’s also not immune to the occasional cheat day while abroad. “You only live once, so traveling is a time that we cheat here and there—especially when we’re in other countries, where the quality of food can be so much better,” she says.

Tourist Killed by Jet Blast at Beach Famous for Low-Flying Planes

A New Zealand woman died Wednesday after being hit with an airplane’s jet blast at a Caribbean beach known for its close-up views of aircraft arriving and departing a nearby airport, police said.

The 57-year-old was seriously injured after being knocked over by the blast from a plane departing Sint Maarten’s Princess Juliana International Airport. She later died at the Sint Maarten Medical Center as a result of her injuries.

Tourists frequent the location, called Maho Beach, for unique views of low-flying planes as they land and take off from the airport, despite officials’ warnings about the potential dangers.


Before the incident, the woman and several others were holding on to a fence that separates the airport and the beach, police said. The fence has signs reading “Do not stand. Danger. Jet Blast” warning of the harm that can result from standing in the area.

Police did not say whether other deaths have occurred at Maho Beach. But Forbes reported that this week’s incident was the first to result in a fatality. In 2012, a woman was injured there when the jet blast threw her against concrete.

Rolando Brison, Sint Maarten’s director of tourism, told the New Zealand Herald that he had spoken with the woman’s family and expressed his condolences.

“I met with the family of the deceased this evening and while they recognized that what they did was wrong, through the clearly visible danger signs, they regret that risk they took turned out in the worst possible way,” Brison told the Herald.

Brison also told the Herald he would be reviewing security tapes of the incident to identify what had happened.

Police are now urging visitors to adhere to the warning signs posted at the destination to ensure no future deaths or injuries occur.

Lena Dunham Claps Back at Haters by Showing off Her Latex Bodysuit and Crystal Crown

While internet trolls are spreading hate, Lena Dunham is busy feeling herself.

The Girls creator and star shared a mirror selfie on Instagram in which she poses in a racy brown latex bodysuit and a sparkling tiara, sending a message to those trying to put her down.

“It’s only important to me that people know as they’re busy tweeting bulls— about me I’m most often dressed in a latex suit and crystal crown working from home on imagining new worlds,” the 31-year-old captioned the snap.

Dunham, who was just announced to be joining American Horror Story season 7, has never shied away from standing up for herself. After years of dealing with body shaming over her weight, she found herself getting attacked for slimming down.

“I was frustrated by it, because it really was evidence that as a woman in Hollywood, you just can’t win,” Dunham said on The Ellen DeGeneres Show. “It’s just so crazy because I spent six years of my career being called things like ‘bag of milk’ on the internet, baby cow, aging cow.”

Dunham kicked up her fitness in the last few years, after she learned that working out helps her manage her anxiety, and started doing yoga and taking classes with celebrity trainer Tracy Anderson.

“She didn’t come to me to make her body look different, she came to me to feel better,” Anderson previously told PEOPLE. “And I think that she’s our most important influencer of our time. She came to me and when she was so vocal about how my program helped her with her OCD … for me, when people come to me from the vanity thread, I know that they have a lot of balance work to do in their bodies. So when somebody comes to me with, ‘My health matters first, I just want to feel good in my skin, I want to be healthy,’ that’s where it needs to come from. Because there’s not one specific definition of beauty and we really have to move the needle in the other direction for that.”

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Why Do People Say Namaste at the End of Yoga Class?

You’ve taken countless yoga classes and probably mastered chair pose. But do you know the real meaning of namaste, or the reason yogis say it? In this video, we’ll explain what the word means, and why it’s coupled with a bowing action. Spoiler alert: Saying namaste is meant to make us feel more centered, present, and connected to those around us. Watch the clip above for a full rundown of the sacred word and learn how you can use it to harness positive energy in your life—whether or not you’re into yoga. Namaste!

10 Great Beauty Habits to Try

We all want to look our best every day, but sometimes we take on bad habits that keep us from it. We know we should avoid smoking, staying in the sun too long, and eating junk food, but that isn’t enough. Here are 10 great beauty habits you should work into your daily life.

1. Keep Makeup Light
Unless you’re going to the Academy Awards, there’s no reason to cake on the makeup, especially during the day. Not only does heavy makeup look unnatural, it’s bad for your skin. If you’re constantly clogging your pores with thick foundation and concealer, your skin will look tired and greasy. Clogged pores look dull and cause breakouts. Putting too much eye makeup on can cause wrinkles because you’re constantly pulling on the delicate skin around your eyes. Reduce the amount of makeup you apply every day, and consider taking 1 or 2 days off from makeup each week to give your skin a break.

2. Pat On Concealer
Concealer is heavy makeup that won’t look right if too much is smeared on. Pat it lightly into your skin, and always use your pinky finger when applying concealer around your eyes. This way you will get maximum coverage with the least amount of product.

3. Never Overdo Lips and Eyes at the Same Time
Sometimes you might want to make a statement. A smokey eye or new bright eye shadow colors can look great if it’s done right. Bright red lipstick or bright pink color can be equally attractive, but if you do both at the same time, your entire look will be off balance. Stick with one or the other.

4. Clarify Hair Once and a While
You could be having a week full of great hair days only to end with a day of limp, scraggly hair. The perfect shampoo and conditioner just don’t seem to work anymore. Clarifying your hair once and a while with a difference clarifying shampoo might be exactly what you need. Hair products have built up on your hair weighing it down. However, don’t use a clarifying shampoo more than twice a month because it can strip your hair of its natural oils.

5. Switch Products Every so Often
Sometimes you don’t need to clarify your hair. Switching hair products give a similar result without the drying effects. Have 2 or three different shampoos and conditioners on hand to keep your hair looking fresh. Do the same with other products such as skin care products or makeup. Sometimes your body just needs a change to start looking its best again.

6. Wash Off all Makeup Every Night
At night after a long day, it can be tempting to just fall asleep without washing the layer of makeup on your face. Don’t do this. Leaving the makeup on will not only stain your pillow case, it will suffocate your skin as well. It could cause acne and other inflammation. Clean your face every night with a good makeup remover or wash your face with a cleansing oil. Makeup removing clothes also work well and are easy to use.

7. Test Out Makeup Before Buying
If you buy a makeup product that doesn’t work for you, it would be wasteful to throw it out or stick it in the back of your drawer and never use it. Even if you decide to wear it anyway, you won’t look as great as you could. Whenever possible, test out makeup at the store before you buy it. If you can’t test it in the store, find a friend, maybe the one who recommended it to you, who already has the makeup and try it out. Test out foundation and concealer on the back of your hand. You can see how it matches your skin and test coverage and durability.

8. Wear Sunscreen
Age spots can be covered up with makeup, but wrinkles are hard to mask. Both signs of visible aging can be prevented or at least postponed by wearing sunscreen. If you don’t like wearing sunscreen, look for makeup with sunscreen in it or always wear a large brimmed hat when you go outdoors. Sunglasses are also important to protect your eyes from UV rays.

9. Use Scrubs and Clay Masks
Dull skin is most often caused by dirt and dead skin cells sitting on top of your skin. Use a scrub at least twice a month to gently scrub off the gunk that a regular cleaner can’t clear off. Use a clay mask once or twice a month to shrink your pores and draw out toxins. Bentonite clay is great for facial masks.

10. Follow a Healthy Diet
The most important beauty habit you can develop to keep your hair, skin, nails, and face looking their best is to follow a healthy diet. Drink 64 ounces of water a day, get plenty of vegetables, fruits, healthy fats, and proteins, and keep the junk out of your diet whenever possible. A healthy diet starts from the inside.

Instead of focusing on your bad habits, develop new, healthy habits. Looking beautiful everyday takes work, but it can be achieved with great results without taking on much more work.

7 Ways to Increase Your Water Intake

Drinking water is essential to your health because the human body is made up of over 60% water. When your water intake isn’t equal to your output, you can become dehydrated and it can cause numerous health issues. Drinking enough water daily ensures that your body functions properly. The water flushes out toxins and helps energize the muscles of your body. Unfortunately, it’s not easy to drink enough water each day. We often get bored with water and crave sodas. Check out seven ways you need to increase your water intake.

1. Add fresh fruit
Drinking plain water can be a little boring, so why not spice it up? Add your favorite fresh fruit to the water and enjoy your drink. Its taste is very refreshing and exquisite and, of course, fresh fruit infused water has many health benefits. You can add a slice of lime, orange, lemon or cucumber to a glass of water. The good news is that you don’t have to go to spa or restaurants to enjoy the taste and health benefits of fresh fruit infused water. Make it at home and save your money.

2. Make water accessible
The main thing you should do is to get all harmful items out of sight. I mean a pitcher of juice or a bottle of Coke. These drinks are full of Aspartame, artificial dyes and unnatural sweeteners. Make clean water more accessible. You can buy water purifying system or bottled water. Moreover, if you are going to be out and about all day or sitting at a desk, don’t forget to take along a bottle of water.

3. Don’t gulp water at once
Sip water, don’t gulp! It is better to drink it partially all day long. Also, don’t wait until you get thirsty. Begin sipping early in the morning and sip all day long. It is harmful to gulp water at once, that’s why you should drink slowly and enjoy the taste of water.

4. Use reusable water bottles
I’ve got an idea how to increase the intake of water and I’d like to share it with you! If you don’t like running to the kitchen to fill your cup with water, try to do the following thing. Fill up 4-5 reusable water bottles with water and ice and place them in different rooms. You will have an opportunity to drink water more often than usual.

5. Keep water-to-go ready in your fridge
Unfortunately, my busy days don’t give me an opportunity to keep the level of water in my body in order. I don’t know about you, but I often forget to drink water. That’s why I always have water-to-go ready in the fridge. It takes a minute to grab a bottle and throw it in your bag. Thus, you can sip water almost everywhere.

6. Drink water before each meal
A glass of water 30 minutes before meal has a positive effect on your health. Firstly, it can reduce calorie intake. Secondly, it helps prevent overeating. But you shouldn’t drink more than one glass before each meal, because too much water can lead to serious health problems.

7. Eat water-enriched food
One of the easiest ways to increase your water intake is to consume more water-enriched foods. Fruits and vegetables, such as watermelon, cucumbers, strawberries and tomatoes, are high in water, so use them in your salads, smoothies or eat them raw. This way, you will increase your water intake and improve your overall health.

Water is a major constituent part of the body. It helps keep you hydrated as well as healthy. Do you drink enough water every day? What do you do to increase your water intake? Share your tips with us, please.