Dr. Cathy Chargualaf CSC, DCH, Ph.D. 
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Life Esteem

 Cathy Chargualaf

Blog

WELCOME TO THE LIFE ESTEEM BLOG

Life Esteem Blog focuses on health and lifestyle topics to help you make better decisions and learn how your choices impact your life. We take a holistic approach to address the whole person's mind, body, and spirit.

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Living a Life in Balance

Posted on June 6, 2018 at 8:20 PM

Living a Life in Balance

Do you feel like your life is too complicated? Are you often torn between your work and home responsibilities?

"If so, you're not alone, and you don't have to despair," says Odette Pollar, president of Smart Ways to Work, a personal productivity firm in Oakland, Calif., and author of Take Back Your Life. "You can gain peace and relief by making a conscious effort to reduce the complexities in your life and achieve balance."

...
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The Costs and Risks of Resistance to Change

Posted on May 13, 2018 at 7:50 AM

The Costs and Risks of Resistance to Change

 

If we take the position that resistance to change is unavoidable and complex and choose not to address it directly, we will pay a price in terms of change outcomes and ultimately benefits realization. Resistance has been identified as a top obstacle to successful change in all of Prosci’s best practices benchmarking studies. Study participants identified the following costs of resistance:

Project delays

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The 3-Phase Process: a Structure for Organizational Change

Posted on May 6, 2018 at 6:35 PM

The 3-Phase Process: a Structure for Organizational Change


Phase 1 change management process methodology

This process is built in three phases that a project or change manager can work through for the changes and initiatives they are supporting. The methodology includes research-based assessments and templates to support each phase, as well as guidance for completing each step most effectively.


1. Preparing for change

The first phase in Prosci...

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How to Encourage Family Exercise

Posted on May 6, 2018 at 1:50 PM

How to Encourage Family Exercise

 

It sounds almost like a comedian's gag: How do you get a couch potato off the couch?

 

But there's nothing funny about the punch line, especially when that snack-munching bag of laundry propped up in front of the television is just a teenager or younger.

 

Or when the National Center for Health Statistics says that nearly 15 million youngsters in this country between the ages of ...

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The ADKAR Model in an Organization

Posted on April 27, 2018 at 7:30 PM

The ADKAR Model in an Organization


The ADKAR model helps us understand an individual’s needs during a change at work and directs what kind of support we can provide to help them successfully transition. Let’s apply ADKAR to the implementation of a new software tool:


1. Awareness

Is your employee aware of the need for change? If the change is implemented and the employee is not aware that any changes are needed, their reaction might be: &...

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Basic Meditation: Meditation on the Breath

Posted on April 26, 2018 at 1:00 PM

Meditation on the Breath

Sit in a chair with the spine straight and supported and the feet flat on the floor. Or, you may lie down flat on your back.

 

Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body.

Just notice what is happening, without judgment or expectation.

 

 

Let your body begin to relax, consciously releasing tension.

 

Begin to...

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Three Levels of Change Management

Posted on April 17, 2018 at 3:05 PM

Three Levels of Change Management


Individual Change Management

While it is the natural psychological and physiological reaction of humans to resist change, we are actually quite resilient creatures. When supported through times of change, we can be wonderfully adaptive and successful.

Individual change management requires understanding how people experience change and what they need to change successfully. It also requires knowing what will help people make a su...

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Why Resistance Occurs

Posted on April 11, 2018 at 10:45 AM

Why Resistance Occurs


Resistance to change is normal and expected, but what if we could eliminate at least half of the resistance encountered on a change initiative?

The question is not if we will encounter resistance to change, but rather how we support our employees through the change process and manage resistance to minimize the impact on employees and the organization.


Change creates anxiety and fear. The current state has tremendous holding pow...

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How to Achieve Your Exercise Goals

Posted on March 20, 2018 at 1:30 PM

How to Achieve Your Exercise Goals

 

This may be the first year you've resolved to exercise regularly. Or perhaps you've failed at this resolution before and are trying again. Either way, you're more likely to succeed if you understand why many people fail to meet their exercise goals.

 

"People have expectations of achieving immediate physical changes from exercising, and when they don't see these changes occurring right away, th...

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Connecting Individual and Organizational Change Management

Posted on March 4, 2018 at 5:10 PM

Connecting Individual and Organizational Change Management

The link between individual change management and organizational change management is key and is what sets Prosci's approach apart from other change management methodologies. There are numerous models available that address individual change. There are also numerous models available that give guidance and structure to the project-level activities for the people side of change. The Prosci methodology uniquely integrates individua...

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What Is Change Management?

Posted on February 25, 2018 at 1:55 PM

What Is Change Management?

Change management is the discipline that guides how we prepare, equip and support individuals to successfully adopt change in order to drive organizational success and outcomes.

While all changes are unique and all individuals are unique, decades of research shows there are actions we can take to influence people in their individual transitions. Change management provides a structured approach for supporting the individuals in yo...

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The Costs and Risks of Resistance to Change

Posted on February 18, 2018 at 10:50 AM

The Costs and Risks of Resistance to Change


If we take the position that resistance to change is unavoidable and complex and choose not to address it directly, we will pay a price in terms of change outcomes and ultimately benefits realization. Resistance has been identified as a top obstacle to successful change in all of Prosci’s best practices benchmarking studies. Study participants identified the following costs of resistance:

  • ...
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Looking at Happiness as a Choice

Posted on February 5, 2018 at 8:25 PM

Looking at Happiness as a Choice

Are you a person who can act on tough questions? Questions like: What am I grateful for? What choices do I have? What actions can I take to improve my life? What are my primary strengths? How can I live a more balanced life?

People who can act on these questions likely also describe themselves as happy.

“Happiness is neither a mood nor an emotion. Mood is a biochemical condition, and emotions are transitory ...

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Organizations do not change, people do.

Posted on January 22, 2018 at 5:55 AM

Organizations do not change, people do.

When your organization undertakes projects or initiatives to improve performance, seize opportunities or address key issues, they often require changes; changes to processes, job roles, organizational structures and types and uses of technology. However, it is actually the employees of your organization who have to ultimately change how they do their jobs. If these individuals are unsuccessful in their personal transitions, if they don’t emb...

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How can I stay motivated about exercising?

Posted on January 6, 2018 at 12:35 PM

How can I stay motivated about exercising?

The longer you stick with an exercise program, the more likely it will become a permanent part of your lifestyle. Unfortunately, 50 percent of all people who start a program drop out within six months. Here are some ways you can stay motivated:

• Set goals. Make them realistic and attainable. Create a plan to achieve them.

• Exercise for yourself, not someone else. For you to be successful,...

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It's Time to Think Positive

Posted on January 5, 2018 at 8:20 AM

It's Time to Think Positive

Picture a rose bush in full bloom. What did you notice first: the roses or the thorns? A rose bush has plenty of both. But if you focused on the roses and overlooked the thorns, you were thinking positive.

There is a lesson here.

Thinking positive is a choice. It's a decision to appreciate the roses in your life (loved ones, favorite activities, and relaxing moments) while letting go of the thorns (stresses, disappoint...

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How and Why to Keep a Training Log

Posted on November 13, 2017 at 12:30 PM

How and Why to Keep a Training Log

 

Some people like to train intensely for peak performance. Others simply enjoy getting out and doing what they can. Either way, a training log can help you get more from your workout.

 

"Think of a training log as a planning tool," says Judith C. Young, Ph.D., executive director of the National Association for Sport and Physical Education in Reston, Va. "It helps you organize and save informatio...

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It's Time to Think Positive

Posted on November 6, 2017 at 9:00 AM

It's Time to Think Positive

Picture a rose bush in full bloom. What did you notice first: the roses or the thorns? A rose bush has plenty of both. But if you focused on the roses and overlooked the thorns, you were thinking positive.

There is a lesson here.

Thinking positive is a choice. It's a decision to appreciate the roses in your life (loved ones, favorite activities, and relaxing moments) while letting go of the thorns (stresses, disappoint...

Read Full Post »

Walk Your Way to Better Health

Posted on August 26, 2017 at 3:55 PM

Walk Your Way to Better Health

Compared with other forms of exercise, walking can seem so ... pedestrian.

 

Running is dynamic. In-line skating is flashy. Biking has great accessories. But walking?

 

"Walking is still the most viable exercise option for most people," says Glen Duncan, Ph.D., an exercise researcher at the University of Florida College of Medicine. "You don't have the injury problems that can happen with runni...

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How to Make a Budget and Stick to It

Posted on July 6, 2017 at 1:40 AM

How to Make a Budget and Stick to It

If you want to keep your spending under control, it's essential that you make a budget. A budget allows you to get a handle on the flow of your money -- how much you make and how much you spend. With that information in hand, you can make intelligent choices about what to buy with your hard-earned cash.

 

 

Make a List of Your Expenses

 

The first step in making a reali...

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