Live Healthy

Did you know that just breathing in and out correctly can help you relieve stress? Yoga and lifestyle reveals some smart stress-busting breathing techniques.

"Fastened heartbeat, stomach flutters and quickened breath are all the result of stress. Correcting your breathing will automatically calm your nerves and stabilise the jerky movements in your body."

Practice each of these techniques at anytime and any place for immediate effect. However, if you still feel stressed, just pick one technique that you find most effective or like, and practice it for some more time.

Deep breathing

• Breathe in deeply, so you fill your lungs with as much air as possible.
• Hold your breath to a count of five seconds.
• Then exhale as slowly as possible through your mouth. Repeat this process five times.

Abdominal breathing

• Sit in any comfortable posture -- make sure your back is straight and your stomach is relaxed.
• Now breathe in, instead of your lungs, let air fill your abdominal cavity. Watch as your stomach expands.
• When you release the breath, pull in your stomach. Continue this for one to two minutes and remember to concentrate on the movement of your stomach, while you do so.

Controlled breathing through the nostrils

o Use your thumb and forefinger to press on your right nostril while you breathe in from the left.
o Now, release the right nostril and press on the left as you exhale. Repeat this ten times.
o Then repeat the cycle while inhaling from the right nostril and exhaling from the left.

Blast breathing

o Sit with your back straight, and exhale through your nose with force and pull your stomach in at once.
o Then breathe in and allow your lungs to expand. Repeat this around 50 to 300 times depending on your stress level.

Breath meditation

Now that you are more relaxed, simply close your eyes and breathe as you would normally. Don't try to control your breath. Slowly focus on the point between your breathing in and breathing out, which lasts a fraction of a second. You can meditate this way for as long as half an hour.

How To Win!

Winners never quit, but quitters never win!

There was a young woman who had taken ballet lessons all through her childhood, & now she felt that she was ready to commit herself to the study & discipline necessary to make a career of it. She wanted to be a prima ballerina, but first she wanted to be sure that she had a special talent. So when the ballet company came to town she went backstage after the performance & spoke to the ballet master.

"I want to be a great ballerina," she said, "but I don't know if I have the talent."

"Dance for me," the master said, & after only a minute or so he shook his head. "No, no," he said. "You don't have what it takes."

The young woman went home, heartbroken. She tossed her ballet slippers in the closet & never wore them again. Instead, she got married & had babies, & when the kids were old enough she took a part-time job running a cash register at the convenience store.

Years later she attended the ballet, & on the way out she ran into the old master, now in his eighties. She reminded him that they had spoken before. She showed him photos of her kids & told him about the job at the convenience store, & then she said, "There's just one thing that's always bothered me. How could you tell so quickly that I didn't have what it takes?"

"Oh, I barely looked at you when you danced," he said. "That's what I tell all of them who come to me."

"But that's unforgivable," she cried. "You ruined my life. Maybe I could have been a great prima ballerina."

"No, I don't think so," said the old master. "If you had had what it takes you wouldn't have paid any attention to what I said."

* * *

If you think you are beaten, you are.

If you think you dare not, you don't.

If you'd like to win, but think you can't,

It's almost a cinch you won't.

Life's battles don't always go

To the stronger or faster man;

But sooner or later the man who wins

Is the one who thinks he can.

Partnering with Operations

Corporate learning cannot exist on its own, as its success depends on collaboration with the business. For Christy Sinnott, this philosophy drives every learning initiative at Hyatt Hotels & Resorts North America.

No learning department is an island, isolated from the rest of the organization. Hyatt Hotels & Resorts North America knew this when it embarked on a massive initiative to improve guest service. The only way to do it successfully was to create a partnership between the corporate operations team and the learning function, each bringing its own expertise to the table.

"Our team provided the learning aspect, [and] the operations group became the subject matter experts," said Christy Sinnott, vice president of learning and development at Hyatt Hotels & Resorts North America. "[Now] they are the face of our major training initiatives, and we are really the support division to help them be successful."

In its first year, this guest-service initiative trained 1,000 front-desk and restaurant managers from more than 120 hotels across North America on service delivery. Four years later, Hyatt hasn't stopped the process. The organization is retraining two to three guest-facing departments each year on service-delivery expectations to ensure hotels consistently meet the changing needs of their customers.

"In year one, we developed the front-desk materials. In year three, those all had to be revised, so it's a constant evolution," Sinnott said. "I think the process will never be done because as the needs of our guests evolve, it requires us to go back and make those changes in our service delivery."

This evolving partnership is a priority at Hyatt because it's the competitive edge. There are many beautiful hotels to choose from, but appearance is not enough. According to Hyatt's customer data, what differentiates these hotels is the service experience.

"The senior team knew that hotel appearance alone [did] not ensure we [were] the preferred brand for our guests," Sinnott said. "As a result, in tandem with physical upgrades to our hotels, we had to elevate the level of service delivery."

The learning team collaborated with the corporate operations group to create training that was relevant and realistic. Without this partnership, it would have been learning in a vacuum without connection to the business or the day-to-day operations of the hotel staff.

"One of the things we've learned in this process is we both bring value to the equation," said Paul Daly, vice president of food and beverage at Hyatt Hotels & Resorts North America. "Christy and her team bring a level of expertise that far exceeds what I or anyone on my team has from a training or learning environment standpoint. And conversely, on the operations side, we have a level of expertise with what's going to work, what's realistic [and] what's viable from a hotel prospective.

To develop the content for this retraining on an annual basis, the learning function works closely with the operations team and hotel staff to gain insight into what is happening at the property level.

"I've been with Hyatt 20 years; I spent 17 of them in the field," Daly said. "But the minute you're not in a hotel, you can't say [you've] got your finger on the pulse because you're not there. You really need to stay in tune with what the hotels are experiencing [and what] the business climate is."

Once the production work is done, the managers are trained by the operations team. While the actual training content and delivery may change from year to year, all the managers still come to a central location, and there is a balance between internal expertise and external consultants.

"When we needed to focus on professional presentation skills, we used an improv group to come in an lead some workshops on how improv can help in service recovery or employee engagement," Sinnott said. "We didn't want to be perceived as the subject matter experts in everything, and we wanted to bring in external perspectives on how we could be better, as well."

Once the managers are trained, they go back to their hotels and train their employees. As a result, managers not only had to understand the service-delivery expectations, but they also had to learn how to train others. Ultimately, giving managers a role in this process instilled a sense of ownership, Sinnott said, and helped them become better leaders.

"By involving and engaging [them] in the role of training, they develop [and] strengthen relationships with their own staff," she explained. "Stronger communication skills, more interaction and more feedback and coaching: All of those aspects help them [to] become better leaders in their role[s]."

To chart its progress with guest service, Hyatt analyzes its guest survey data on a monthly and quarterly basis to see if this training is having an impact. The process of evaluation, though, is one of continual analysis, evolution and progress.

"We're able to keep a very good pulse on where we are making progress and where have areas of opportunity," Sinnott said. "We have been pleased with our growth in the service metrics, but we continue to set the bar higher for ourselves. Even though we've seen movement, the expectation at the senior level in our organization is to [continue] to make progress and move forward."

Additionally, retention has increased in the departments that have participated in this training.

"While I think retention is a difficult thing to pin down and [say] it's specifically because of training, we have seen [it] increase since this period of time," Sinnott said.

Even beyond the guest-service initiative, Sinnott's team works to create learning that is closely aligned with Hyatt's mission and goals.

"Our [company's] mission is to provide authentic hospitality; our goal is to be the preferred brand," Sinnott said. "[In] everything we do as a [learning] group, we [ask], 'How does it relate back to the mission of the organization?' And if it doesn't have a link and there's not a measurable outcome, quite frankly, we back off those items. We have limited resources as a team, and we're very focused and deliberate in what we do."

In a 24x7 environment in which guests can be checking in at 10 p.m. or checking out at 6 a.m., the challenge is to design content that is flexible and creative. And that's what Sinnott enjoys - the chance to be innovative day in and day out.

"It's not a job I come in and I feel like I'm doing the same thing every day," she said. "In fact, it's the exact opposite."

For learning to be effective at Hyatt, it needs to fit into the work environment, so the learning department has to work around the schedules of Hyatt's 40,000 employees. For example, some days, general managers (GMs) only have a few minutes to spare right before their day begins. To meet this time demand, Hyatt developed short podcasts that could be listened to as the GMs' schedules allowed.

"The idea of taking someone out of the workplace for a significant period of time is not really an option for me," Sinnott said. "[We have to] understand the operation priorities and how we as an organization support those priorities and work with them in tandem to figure out how to make that blend happen."

Another way to get content to learners is through pre-shift meetings, where managers will bring their staffs together for five to 10 minutes before a shift starts.

"We will parcel a lot of content into five- and 10-minute segments," Sinnott said. "It might be something that's 30 minutes, [and] we cut it down into three 10-minute segments and it's delivered in a pre-shift over a week. It fits within the workday, and it sets the tone, the priority, for the day and reinforces service delivery."

Hyatt's learning function tries to use opportunities that already exist, such as the pre-shifts, to dispense learning.

"A key focus in our group is how we can use our current infrastructure and be [creative]," Sinnott said. "[So we look] for those small opportunities that may be easy to take advantage of [and] are easily accessible by employees."

As she looks ahead, Sinnott sees opportunity to utilize Hyatt's new global learning management system that was launched in the first quarter of this year. Going forward, the goal is to centralize the learning resources around the globe.

"Our next step is focusing on individual employee development [and] creating individual development plans," Sinnott explained. "We don't recognize a one-size-fits-all curriculum. There are always required classes for people to take, but we think [it's] important [to recognize] that people have individual strengths and [abilities].

"They have different career aspirations, whether they want to be the best front-desk clerk at Hyatt or they want to move to manager or general manager. It's important we understand what those are and [use] the resources in the learning management system to help them get there."

Hyatt's senior leadership supports Sinnott's learning endeavors. Just as learning groups cannot function as an island, senior management cannot cast them away.

"Our senior team is very involved in learning," she said. "They have great ideas, they love to share ideas, they're very open to feedback, and they take a lot of ownership [in learning]. And I love that."

Put Learning on a Diet

I like to throw a provocative line into a conversation with learning colleagues to get a reaction. For example, I have said, "Most e-learning is pretty boring!" and enjoyed the conversations that follow.

So in that spirit, I added a zinger to some professional dialogues in the past two months: "Content in corporate classes is so bloated. Many courses have as much as 80 percent too much content. What if we could just teach the 20 percent of content that is targeted, new to the learner and essential for competency?"

I expected to get serious push-back, but instead saw nodding heads. So to take the experiment a bit further, I added this statement: "For many learners, they only need, want or benefit from 20-30 percent of the content in a given course. For example, we could teach project management or leadership essentials in a deeply slimmed-down fashion by skipping the stuff people already know, assuming they will continue gaining knowledge through social learning, on-the-job learning or with performance support. Why, we might be able to get that five-day class - whether e-learning or classroom delivered - down to one day or less!"

I was truly expecting deep push-back from that statement. Instead, a period of quiet reflection followed. Then, the conversation quickly shifted to how this could be accomplished and the obstacles to making these shifts.

Let's explore the bloated content phenomenon with open hearts and creativity. Start with the question why. What are the roots of bigger content loads in our courses?

1. Compliance and regulation
Legal advisers often want us to add content that will potentially protect the organization if "bad things" happen.

2. Tradition
Everyone has their own sense of tradition. Traditions may be relevant, but as multiple "musts" are added to a course, it gets bloated.

3. Design is an additive vs. zero-based process
Unless it is a brand new program, the design process starts with adding content instead of a clean slate.

4. Least common denominator
We often design for the least competent and experienced learner, which results in teaching things many people already know.

5. The renaming and jargon effect
A good percentage of content can result from renaming and reframing something that is already known, or from taking common sense and converting it into a complicated graphic with a new piece of jargon.

6. Length often precedes design
I am often asked if I am available to teach a one- or two-day program before the program's objectives have been set. We sometimes plan for the footprint we have in mind before we define the learning experience.

7. Lack of experiments
The design and needs-assessment process usually results in a single model of content for an instructional outcome. We rarely experiment to see if we can effectively deliver the same content in a less bloated fashion.

No one is the villain here, and there are courses that are appropriately large and complex. Yet, I challenge my learning colleagues to take a fresh look at learning content. If we change a few of our assumptions in light of changing economic times and acceptance of technology's potential role, we could place our content on a dramatic diet. Keep these ideas in mind:

a) Extreme design might be required.
If your CEO told you that you had to design an abridged emergency version of a key course, you could and would. And it might be way better.

b) Slimmer means more learning.
As we slim down courses, we can spread learning resources and budgets across a larger slice of the workforce.

c) Adult learners really can take responsibility.
Malcolm Knowles, the godfather of adult learning, pushed the idea that adult learners are capable of and willing to take on more responsibility in the learning process. If we treat them as adults, they often surprise us.

d) Teaching is just the trigger for learning.
I would rather teach less and trigger longer, deeper learning experiences for learners. I would rather leave a class hungry and motivated to continue learning than put them to sleep with a 400-slide presentation that leaves them sedated and unmotivated.

What started as a provocative statement has turned into an exciting personal and professional exploration. I am quite motivated to gather evidence and conduct experiments on content bloat, and I invite you to take part.

Career Goal

A career goal is a great tool in your hand to manage your career effectively. A career goal is like a compass on a dark and endless ocean and it guides your progress in the proper direction. Without a compass, you would be lost in the high seas. Similarly, without a proper career goal, you would be lost in the world of jobs and will find yourself unable to reach your full potential.

Benefits of Career Goal Setting

Setting a career goal for yourself may be one of the most effective tools you have to motivate yourself and to make significant progress in your career. Career goals help you stay focused on your chosen career path and work as great indicators to measure the progress you have made. Career goals also give you directions that you need to follow to reach your full potential. Having your final long term goal in mind will inspire you to face challenges and obstacles with grit and determination. Additionally, career goal setting gives you a sense of control over where your life is headed and helps reduce the stress and anxiety of not knowing where to do next.Career Goal SettingIt is important to set proper career goals to ensure that they realistic and achievable. If you set goals for yourself that are more like fantasies and have a very slim chance of being realized, you are likely to feel frustrated and discontent. Keep your personal strengths and limitations in mind before you set your career goals. Prioritizing your goals is also a very important aspect of career goal setting. Classify your goals as very important, important and good to have accomplished. Once these are in place, you can then create a plan of action to achieve these goals.

Long Term & Short Term

It is important to create both short term and long term career goals. While the long term goal will give you the overall context within which to operate, short term goals will help you create milestones that will pave your way to your long term goals. Your long term goal should be akin to your life’s ambition, while your short term goals should include progress that you intend to make in the next few months or years. Some people even create daily and weekly career goals to help them stay focused on the task at hand.

Flexibility is Key

The process of career goal setting should include a measure of time and results. You need to set a fixed result that you need to achieve in a fixed amount of time. This is how you will be able to measure your progress. However, it is important to remember that the plan you have created is meant to assist you in reaching your goal. Sticking to the plan should not become your goal in itself. It is important to have the ability to be flexible in your goals to account for life events that are not in anybody’s control.