HEATHER EWING: The CRE RUNdown

Ep. 39 Tess Cheng - Cultivating Sustainable Health

• Heather Ewing, CCIM • Season 1 • Episode 39

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Unlock the secrets of maintaining a vibrant and balanced life from Tess Cheng of Glo With Tess. Tess brings her unique expertise as a health and wellness coach, sharing her fascinating transition from a high-paced role in advertising sales to becoming a guide for those striving for holistic well-being. Learn how she coaches busy professionals to cultivate sustainable habits that cater to their mental, physical, and spiritual health, even amidst their hectic schedules.

Discover the power of a holistic approach to health that goes beyond mere diet and exercise. Tess underscores the importance of a balanced combination of nutrition, sleep, movement, and stress management. Hear her insights on how the pandemic has reshaped our understanding of health and wellness, emphasizing the immune system's critical role. Tess also provides practical advice on making incremental changes, ensuring that the journey toward health goals is as enjoyable and fulfilling as reaching them.

Get ready for actionable tips to revolutionize your sleep habits and overall health. From the benefits of morning daylight exposure and managing caffeine intake to the timing of your evening meals, Tess offers strategies that can lead to a more restful sleep and improved health. We also explore the significance of regular exercise, mindful eating, and the interplay between mental and physical well-being. Connect with Tess through her website and social media to continue your wellness journey and tap into a wealth of knowledge that will inspire and empower you.

Heather Ewing, CCIM :

Welcome to Heather Ewing, the CRE Rundown Today. I have Tess Chang with me of Go With Tess, Tess welcome.

Tess Chang:

Hello Heather. Thank you for inviting me. I'm so excited to be on your podcast.

Heather Ewing, CCIM :

How are you? I'm doing great and I was really looking forward to today's podcast because we'll dive into it. But our health and taking care of ourselves mentally, physically, spiritually and in other ways is really important, whether it's commercial real estate or any profession, right?

Tess Chang:

Absolutely yes. Mental health and physical health are important for our performance and to you know to do what we want to do.

Heather Ewing, CCIM :

Very, very important. So for my audience, please share with them, tess, a little bit more about you, your business, and help them to get to know you here.

Tess Chang:

Yes, absolutely so. My business is called Glow with Tess, so it's like glowing from the inside out, because if you are in good health, you are happy, you have social connection, then it's just coming from the inside, not just the outside. I am a health and wellness coach and I help others, especially busy professionals, transform their health and take charge of their lives by building sustainable habits lifestyle habits so that they can deal with challenges on a day-to-day basis. They have the energy they need and with a busy schedule, it's very hard sometimes, so a lot of people actually like the support and the accountability to keep them on track. It's so easy to get distracted these days, especially when you have so many things going on. You're traveling and you're out of your own comfortable environment, and then you have all these temptations that you have to deal with.

Heather Ewing, CCIM :

So how do you support people? Do you have group offerings? Is it one-on-one?

Tess Chang:

It's mainly one-on-one.

Tess Chang:

It's mainly one-on-one because I find that with a customized program it works best, because everyone has different preferences, different schedules, different professions and different backgrounds, different cultural backgrounds and different setups.

Tess Chang:

Some people live by themselves and some people live with families, with children, so it would be a very different scenario on an individual basis. So I normally just work on one-on-one on Zoom, because a lot of my clients are not in Florida and also they feel that these days we're used to Zoom and this way it gives them flexibility so they can go on the call, which is normally once a week, whenever they want and wherever they are, so they don't have to come in and see me in person. But of course, once in a while if they're in town or if they do live in Miami, then they see me and because it works really well, you know when you actually get together in person and that's what I mainly do. But sometimes I even go to their homes to take a look at their kitchens or take them to supermarkets, because that's important. You know when, you know how to do your groceries and so you can choose wisely.

Heather Ewing, CCIM :

So what got you into all of this, right? You hear a lot about health and wellness. A lot of people are kind of like, oh, I'll start tomorrow, right, and I think it's really gaining momentum and concentration as far as the importance of it and how it affects every aspect of our lives. So what was that pinnacle moment or what set you off on the path for wellness?

Tess Chang:

Well, I was actually in sales for a very long time, but then, when I got to my early 30s, I noticed that my blood sugar level was going up. But I always was mindful about it because I have a family history of diabetes. My father was diabetic and he was on medication, so I was wary about that and so I went to my doctor. I was feeling very tired and did a glucose tolerance test and they found out that I was hypoglycemic. So the doctor warned me. He said maybe it's time to make some lifestyle changes so that in the long term I'm not going to develop diabetes. And that's when I started being mindful and I started looking at how I can change and improve my blood glucose level. And then I thought I really want to help people, to actually increase their awareness and to improve their health, because a lot of diseases are actually preventable with lifestyle behaviors. And then I decided to switch career from advertising sales to being a nutritionist. So I went to NYU and did my master's in clinical nutrition.

Heather Ewing, CCIM :

And then after that.

Tess Chang:

I was practicing in LA as a nutritionist, but then I found that a lot of people just want to follow plans when it comes to food. They also feel that food is just everything, but it's not. We have exercise, sleep, social connection stress management. So you really have to look at health on a holistic approach, because they all work together. One without the other is going to affect your health, and then I switched into wellness coaching a few years ago because I felt that really the holistic approach is the way forward.

Heather Ewing, CCIM :

Right. Well and to your point, everything is interconnected. We don't live in silos in different sections of life and I think there's definitely a new perception and vantage point of everything being interconnected and things of that nature. What have you noticed most? You know now that it's been some time that we're out of COVID. What are you noticing now and where do you anticipate in the next five years that things will start shifting within this wellness arena? You know, between the sleep and the food and mindfulness. Any thoughts on that?

Tess Chang:

I think people are becoming more aware of what they can actually do, how they can take control of their health, and there are lots of things that we can incorporate into our routine to actually get healthier. I think the sleep is getting quite big now. People are actually aware that we need enough sleep. It's not something that we can forgo. And then I think you know, people also know that, you know, exercise is very important and I think with you know, with COVID, what happened. So a lot of people felt ill and they, you know, and they just really felt that, felt that oh, maybe if I had good health to begin with, my immune system would have been better and I wouldn't have such severe symptoms. And I think a lot of people are actually looking at it very differently now. And I know I get um questions all the time, even from friends, asking what they can do.

Heather Ewing, CCIM :

I think people are becoming more curious. I bet Definitely yes. So if you were to kind of put a percent, where would you say you know with the clients that you're working with the percent that are really focused in the food versus exercise, versus mindfulness, or is there kind of a balance amongst them, like is there one that really sticks out or maybe another arena for people right now?

Tess Chang:

I think a lot of people are focusing on food because they feel that nutrition is the most important, but then they neglect other areas, you know, such as they feel they're not getting enough sleep.

Tess Chang:

But it all works together. For example, if you're sleep deprived, it's going to interfere with your blood sugar regulation, so it increases the risk of developing diabetes. So, you know, you really need to have those you know processes in place. So by just, you know, having a very healthy diet, but if you don't exercise, we, you know humans are meant to move. You know we're not meant to be sedentary, so you really move, you need to. You know it's, uh, it's good to be mindful about what you're eating, making, making wise eating, you know, food choices, but at the same time, stress also can affect all the other elements. So you, you know it's really better to look at what you are doing on, you know, as a whole. I know it sounds a bit overwhelming, but it's good to take baby steps, you know, and just try one thing at a time and see what you know, what actually would work for you.

Heather Ewing, CCIM :

I agree, because you have to look at it from the macro vantage point right. Whether it's your wellness, whether it's your commercial real estate career or any arena that you're in.

Heather Ewing, CCIM :

And then you break it down and you create those, you know, two or three areas that you really want to focus on for one year and to your point, as they become habit and you've got your routines or rituals for that, then you begin adding more in, because I'm sure you see it all the time too, of where people start off with good intentions and they want to do it all and they want to master it, but they just overload themselves and then nothing good comes from that.

Tess Chang:

then they feel defeated and they they throw their hands up exactly, you know, when they come across challenges or if they get to some setbacks. But I always say that, rather than look at setbacks as difficulties, look at them as lessons to be learned, and then you can, you know, move forward and say, oh, this is, maybe this doesn't really work that well with my plans, with my schedule, but let's see how we can navigate around that. And it's just something you learn, you know, you are learning. These are experiences.

Heather Ewing, CCIM :

Yeah, and I think too it applies to anything in life, right, if you always see things as a detriment versus an opportunity to grow and expand. Worse, maybe in the moment you know it feels like you took a hard hit or you're disappointed but of really utilizing that energy to project forward what you want. And I would anticipate too in this arena when I'm training for marathons too, it's like you put yourself in the energy of how good it's going to feel as you attain your different goals, whether it's a midweek run, maybe it's a strength training, you know all those different times and you create a large if you want to say, landscape painting then of the big day and all of those different trials come together to really set you up for the success that you desire.

Tess Chang:

Oh, absolutely Exactly. And also, you know, enjoy the journey rather than focus on the goal.

Heather Ewing, CCIM :

Yeah, easier said than done, I know. That's something I personally am really focusing on, because it's it's so easy to have those expectations of yourself of like, of course you're going to do it, of course you're going to, you know, do all these different things and then you celebrate the endpoint. But that's a very, very important reminder for people and something that I'm working on myself. But absolutely, was there a pivotal person? Maybe a book, some type of podcast or presentation or something that also just really initiated spark at different times or kept you going when you were just feeling challenged? Right, like with any new business, there's highs, there's lows. You know wondering of like, did I walk off the deep end on this one? What's my next step? How do I go from here? Any types of pivotal mentors or books, something of that nature for you?

Tess Chang:

Yes, books, a lot of them, actually. I think the first one would have been Mindset, by Carol Dweck. So she talks about mindset, how it's really important, and it's important to have a growth mindset rather than a fixed mindset, and so that really keeps me going and I always refer back to it. It's actually on my recommended reading list on my website. Everything you want to do is really about what's going on, whether it's business, health, relationships, and everything you work on is really how you focus, how you look at it and what your perspectives are.

Tess Chang:

And yeah, sometimes with business is hard, especially when you are working for yourself, but it helps when you have a support system and you know some of my friends have always been very supportive system and you know some of my friends have always been very supportive um, but I think the the most of it that comes from um within is really I'm so passionate about helping people improve their health and you know I also follow peter attia, who's a medical doctor, and he's just recently um published a book, outlive and he's big on prevention, you know, because he says doctors are there to treat diseases, but he's really big on prevention he's, you know he helps his patients look at all their blood work and see what they can do and rather than wait till the disease is developed.

Tess Chang:

There are signs, you know, and so there are always signs. And then you have to become, you know, you have to be more mindful and perhaps do some genetic testings then you can know what you might have to be, you know, looking at. You know, for example, if you have a family history of diabetes, then you have to keep an eye on the. You know more on your, say, your a1c or your fasting blood glucose and see if they change over time. Um, you know because you can see a pattern.

Tess Chang:

You know it's not just because once you get to a certain end you think, oh my god, I have to the doctor. But you can see the numbers changing and you know your body. The doctor doesn't know it as well. You know how you feel every day, whether you have energy, whether you're sleeping well.

Heather Ewing, CCIM :

And so have an awareness about how you feel. Do you have any tips for people for the sleeping? I know it's one of those. It's a hot topic. Any any little juicy tidbits for us on that one?

Tess Chang:

I think we can go another podcast and speak for, you know, for about two hours on this. Yes, there are lots of ways that one can do to improve on his or her sleep. For example, they say the first thing in the morning is get daylight. So you want to set your circadian rhythm, because it's really about light and darkness. So in the morning you should be exposed to daylight as early as possible when you get up, and I would say, if you like caffeine, um, it's best not to have it after two o'clock in the afternoon. So have your coffee early on in the day rather than later, because caffeine has a half-life between five and seven hours and some people that's significant. Oh, yes, exactly yes, and some people are more sensitive to it than the others. Right, and not just coffee that has caffeine. You know, chocolate has caffeine too.

Tess Chang:

So, you have to be careful. And the other thing I would say try to have your dinner. I know it's not that easy, especially with people in real estate and other businesses, but try to have it at least two to three hours before bedtime. Finish your dinner two to three hours so that when you go to sleep you're not trying to calm down, your mind is not trying to rest, but at the same time your other organs are trying to digest all that food.

Heather Ewing, CCIM :

Right.

Tess Chang:

You know you don't want the machine going.

Heather Ewing, CCIM :

I'm busted, it's like it's funny, because I've been looking at my schedule too, of like, okay, I need to rearrange this, because sometimes you know I'm not eating till 8 8 30 at night because I'm out for a run. You know, an hour and a half run training for in the next marathon and this and that, and it's like all right, you just need to leave the office sooner, eat, do the run and then return to the office to make it all happen. But what would you say is something that you have noticed with different clients. That seems to there's never a magic pill, right, and I think that's why so many people struggle with nutrition.

Heather Ewing, CCIM :

Exercise and you know, I think it's one of those exercise and eating clean are both extremely painful, right, when you begin. But, like anything, as you get in the habit, you start to crave different things, and I think that's one of the nice things I like about exercise is that when you're pushing hard and training, the thought of the junk food and all those things it actually does not sound good. Or you know what I mean At all. Yes, like running past someone with McDonald's in a bag is kind of like, you know, and it's like you crave. I crave broccoli Weird things right, especially in Wisconsin.

Heather Ewing, CCIM :

But what's something that you found really gives momentum to your clients, or whether it's adding something in to their routine or removing it, that's helpful.

Tess Chang:

Sugar, sugar removing it, just in case. Yes, sugar is really, um, we don't need sugar. It has, you know, a lot of problems, it causes a lot of problems and it's it's really in so many things that we eat. So I think you know, I would suggest cutting, you suggest cutting out sugar, so replace it with something I actually did a talk last month because it was the National Ice Cream Month.

Heather Ewing, CCIM :

That's great, and I live in the dairy state.

Tess Chang:

Oh, yes, yeah exactly.

Tess Chang:

But then it's amazing how much sugar there is even in one serving. It could be five to six teaspoonfuls of sugar in one serving of ice cream. Yeah, that's unreal, it's crazy. You normally wouldn't put that much sugar in your coffee. Even if you put sugar in it, that would be sweet. But food manufacturers are so clever. They have a team of food scientists working on how making, how to make things addictive, how to entice us from buying their products again and again. So we have to be strong right, exactly, just say no.

Tess Chang:

Yes, or you know, be mindful if you have it and just read the food labels. I always suggest to my clients read the food label. It's very important. The information is there, so make use of it. And then, when you do that also, then you might become more alarmed by what you are looking at and then that way, psychologically, you may think oh, maybe I think twice next time when I have some ice cream. I mean, it's amazing how all these things work when you increase the awareness of what's really going on.

Heather Ewing, CCIM :

The mindfulness to your point is really important. So, exactly as we yeah, as we transition. My last question, tess, is what does living fully mean to you?

Tess Chang:

Living fully. It means that you look after yourself, both mentally and physically. Look after yourself both mentally and physically and you enjoy your life with both quality and quantity, and self-care is very important, so that definitely has to be part of it, because that way you are well and then you can take care of the other people that you care about. And so when it's fully, that means you know you have the energy, you are happy with your work, your business. Yourself and other people and your social connections are so important, and so you are not just working for yourself, you're working for the other people in your life, right, yeah?

Heather Ewing, CCIM :

Definitely Well. Tess, thank you so much for joining me today. It was great to have you on, and please share with people. How can they connect with you after the?

Tess Chang:

podcast. It's wwwglowwithtesscom, which is G-L-O-W-I-T-H-T-E-S-Scom. I'm also on LinkedIn, instagram, facebook, and the handle is the same it's glowwithtess, so they will find me on that. And, heather, it's been wonderful.

Heather Ewing, CCIM :

Thank you so much for having me on your podcast. Really enjoyed our discussion. Oh, it was my pleasure, tess, wonderful. Thank you so much for having me on your podcast. Really enjoyed our discussion. Oh, it was my pleasure, tess. Thank you so much, and I'll include all of that information at the end of the podcast then. So thanks again. Bye, bye.