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“The Way to Wellness” It’s time to start a Healthy life: your 7 days program

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How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you.
When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night,
Exercise doesn’t have to be intense to work for you, but it does need to be consistent. I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.Here’s a sample exercise program that may work for you:
* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating. When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* From one to eight weeks — Feel better and have more energy.
* From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
* After six months — Start losing weight quite rapidly. Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what’s necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.I suppose that’s all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn’t be able to write this article, or keep my sanity.Enjoy life, we all deserve it.

“A Piece of Blarney Stone” 10 ways to empower your communication

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The Blarney Stone is a historical stone, or actually part of the Blarney Castle in Ireland where it was believed that kissing the stone can grant you the gift of gab. Yeah, it seems strange in this day and age, but who are we to question tradition? It’s not like I’m saying that Santa Claus doesn’t exist (OOPS!).
There is so much to know about conversation that anyone, even I, could ever realize. You can go though watching talk shows; radio programs; clubs dedicated to public speaking; ordinary conversations; certain rules still apply when it comes to interaction through words. It may sound tedious, I know, but even though it’s your mouth that’s doing the work, your brain works twice as hard to churn out a lot of things you know. So what better way to start learning to be an effective communication is to know the very person closest to you: yourself
1. What you know.Education is all about learning the basics, but to be an effective speaker is to practice what you’ve learned. My stint as guest at every Toastmasters’ meeting I go to taught me that we all have our limitations, but that doesn’t mean we can’t learn to keep up and share what we know.
2. Listening.It’s just as important as asking questions. Sometimes listening to the sound of our own voice can teach us to be a little bit confident with ourselves and to say the things we believe in with conviction.
3. HumilityWe all make mistakes, and sometimes we tend to slur our words, stutter, and probably mispronounce certain words even though we know what it means, but rarely use it only to impress listeners. So in a group, don’t be afraid to ask if you’re saying the right word properly and if they’re unsure about it then make a joke out of it. I promise you it’ll make everyone laugh and you can get away with it as well.
4. Eye ContactThere’s a lot to say when it comes to directing your attention to your audience with an eye-catching gaze. It’s important that you keep your focus when talking to a large group in a meeting or a gathering, even though he or she may be gorgeous.
5. Kidding aroundA little bit of humor can do wonders to lift the tension, or worse boredom when making your speech. That way, you’ll get the attention of the majority of the crowd and they’ll feel that you’re just as approachable, and as human to those who listen.
6. Be like the rest of themInteraction is all about mingling with other people. You’ll get a lot of ideas, as well as knowing what people make them as they are
7. Me, Myself, and IAdmit it, there are times you sing to yourself in the shower. I know I do! Listening to the sound of your own voice while you practice your speech in front of a mirror can help correct the stress areas of your pitch. And while you’re at it you can spruce up as well.
8. With a smileA smile says it all much like eye contact. There’s no point on grimacing or frowning in a meeting or a gathering, unless it’s a wake. You can better express what you’re saying when you smile.
9. A Role ModelThere must be at least one or two people in your life you have listened to when they’re at a public gathering or maybe at church. Sure they read their lines, but taking a mental note of how they emphasize what they say can help you once you take center stage.
10. PreparationMake the best out of preparation rather than just scribbling notes and often in a hurried panic. Some people like to write things down on index cards, while other resort to being a little more silly as they look at their notes written on the palm of their hand (not for clammy hands, please). Just be comfortable with what you know since you enjoy your work.And that about wraps it up. These suggestions are rather amateurish in edgewise, but I’ve learned to empower myself when it comes to public or private speaking and it never hurts to be with people to listen how they make conversations and meetings far more enjoyable as well as educational.

How To Start Dreaming Again And Make Your Dreams Come True

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I found myself in a very thoughtful mood today. Sometimes I just realize that time is moving so fast, much faster than I want and another year is speeding by. Gosh, I wish I had more control of this time machine! Thinking back I realized that I really have achieved so much in 2011.

My business and life are so different now and… as soon as I start focusing on my achievements, my “little voice” inside starts whispering inside of my head:” But you didn’t do…blah, blah, blah “… Is this only me who is doing this to myself? I know I am not alone with this inner “little voice” dialog. So how was this year for you?

Was it good? Was it bad? Was it what you expected?

You started off the year with ideas but nothing developed and now you feel like a failure? Are you burned out because you have tried new things and nothing has worked exactly how you thought it should have?

Do you feel like your life is a Life On Purpose or is your Life Lesson showing up again?

What is a failure and how does it come about? The perception of failure evolves when something new was attempted and the expected outcome was not reached. Now, was that really a failure or was it a learning experience? It was a learning experience if you push through that level of self criticism and say to yourself, “Well next time, I am going to do things a little differently and adjust my expectations, but I am not going to let that one little thing stop me from moving forward”.

Remember if you accept someone’s opinion or criticism, you are adapting to and buying their lifestyle. Unless this person has the lifestyle you want and is your absolute image of perfection as how a person should be, it is time to move on and find a new person who is worthy enough to criticize you. By the way unless you have the lifestyle yourself that you want and your lifestyle is your own image of absolute perfection, you are not qualified to criticize yourself.

The moment you embrace any failure and celebrate the failure embraces you back and the perpetual cycle is broken. The moment you face and embrace any fear and push through that pain with faith, your whole system recalibrates and takes you to the next level of being.

Sit quietly focusing on each thing you feel you failed in, whether it is one item or ten and simply say to yourself, “I honor you, and no longer fear that I will meet you again on the road ahead, you are now like an old friend to me from whom I have learned a valuable lesson” ( It could be your Life Lesson)

You will soon be ready to set your goals even if you feel you are not. Take inspired, imperfect action on Your Path To Success! All I ask you to do is DREAM BIG!

Nadia Tumas – The Life Purpose Decoder
http://www.nadiatumas.com/
nadia@nadiatumas.com

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Business and Relationships: Change Your Words, Change Your World

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I have several friends who send me interesting emails. You know the type, YouTube videos, jokes, stories – you probably get a few of these, too. Recently, I received one that got me to thinking about its message, which was “Change your words. Change your world.” It’s a message that really hit home for me, especially within the context of human Perceptual Styles.

How you perceive the world – how you make meaning out of what your senses experience – really does determine your world. This means that the words you choose to create meaning and share your experiences with others have a powerful impact on your life.

We’ve all experienced the positive effect of a few well-chosen words – the smile you get in return for a simple “Thank You”… the glow that accompanies a compliment.

But we’ve all also experienced a complete disconnect with one or more people over words that seem out of context, harsh, or “unnecessary.” The fascinating thing to me is that the value and impact of a word changes based on our view of the world, not just on our understanding of the word itself.

For example, I know what the words ‘always’ and ‘never’ actually mean – in fact, I doubt there’s much argument out there over the meanings of these two words. But I rarely use either of them and neither do most other people with the Vision Perceptual Style.

Why? Because to us, those words feel limiting, and people of the Vision style experience the world as a series of endless possibilities. In fact, Vision folks tend to find comments like “you never…” or “you always…” insulting or challenging when applied to them. That’s because they know that they don’t “never” or “always” anything – they respond to life as it unfolds before them, improvising as necessary to take advantage of opportunities.

But for people with the Methods Perceptual Style, “always” and “never” are simple statements of fact based on what is known from an individual’s past behavior – no future application is considered or implied. So from a Methods perspective, Vision people really overreact to a simple fact!

There are a million other examples of differences between Perceptual Styles when it comes to the ways we use language. Those differences have a profound impact on many aspects of our daily lives – such as what marketing appeals to us and what kind turns us away, and which leaders motivate us and which leave us shaking our heads- not to mention our relationships. As a coach with 30+ years of experience, let me assure you that a key source of conflict in our personal and work relationships is the disconnections that result from the words we use (in guidelines or memos, for example, or at home, during conflicts and arguments) and what they mean to all parties involved.

So the next time you get a reaction from someone over something you’ve said that surprises you, stop to ask what it might mean to them before you react. You’ll be amazed at the differences you’ll uncover and the conflicts you’ll avoid! When you change your words you really can you change your world.

Lynda-Ross Vega: A partner at Vega Behavioral Consulting, Ltd., Lynda-Ross specializes in helping entrepreneurs and coaches build dynamite teams and systems that WORK. She is co-creator of Perceptual Style Theory, a revolutionary psychological assessment system that teaches people how to unleash their deepest potentials for success. For free information on how to succeed as an entrepreneur or coach, create a thriving business and build your bottom line doing more of what you love, visit http://www.ACIforCoaches.com and http://www.ACIforEntrepreneurs.com.

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4 Proven Time-Tested Secrets That Will Extinguish Fear Out of Your Life NOW

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We live in the most multi-tasking, confused, dysfunctional, depressed world known to mankind. Do you realize that? Everyone is so busy doing absolutely nothing productive, and they wonder why they aren’t successful in life. You cannot achieve the results that you desire without daily preparation. Preparing for your day will set the tone for everything else in your life, and I guarantee it will explode your level of success. If you are unhappy with your current results, then make a decision to start preparing yourself for the day ahead. Remember, nothing will change until you step out in faith and take an uncomfortable challenging action. I am not a life coach. I’m a strategic business coach, and I have the right to challenge you to step out of your comfort zone because I paid the price for my success!

The root word of challenge is change. You will go through many challenges in order to change your life. Are you committed to change? If not, then you will be part of the 97% crowd. By age 65, 97% of people are dead or dead broke. Sadly, only 3% are successful and have achieved their Why in life. You’re either full of fear or full of faith. You’re either indecisive or decisive. It’s ultimately your choice! I believe that you have the right to be in that 3% crowd, but you must make the decision to take the necessary action to secure your place in the top 3%. Now, I’m going to give you four proven, time-tested strategies that will extinguish fear out of your life NOW!

#1: Play the Right Numbers

Everybody’s born a champion. So, why do you let people attack your dream every day with words, associations, and actions? Let me say it again. Every single person in existence is born a champion. No one was born a loser! God does not make junk. He’s not in the junkyard business! At the moment of your birth, you are destined for massive success, monumental prosperity and an incredible amount of unbelievable results in your life. You and only you control the chances of when or how or if that will happen. My parents were told that I was going to become a stutterer. You can’t shut me up today. I overcame a speech impediment, and demolished it. I was also told by a professional speaking bureau nine and a half years ago, that I would never make it professionally speaking, because I have a New York accent, I look too much like the Mafia, they’re not going to accept you in the speaking world. When you focus on changing people’s lives, your life will change. From 1990 to 1996 I got totally immersed in self-development. I started to listen to cassettes. I reprogrammed my mind over and over and over. I didn’t take one a day off from my dream.

Multi-tasking allows you to take a day off from your dream. I believe in impossible. You must believe in the impossible for you. I made a decision not to listen to anyone but my dream. Who are you listening to? Your habits produce your results. You can’t blame anyone else for anything in your life but you.

Secret number two is the ultimate driver machine.

Pressure and resistance from the enemy destroys 97% of people, but it fires up the other 3% of champions to take more focus, daily champion action. The key word is pressure. The ultimate driving machine is pressure. Pressure is the secret to combat fear. Pressure is the secret to find your why now. Pressure is the secret to indecision. What’s the root word of depression? Pressure.

The number one prescription drug right now being prescribed is anti-depressant drugs. I can tell you that anti means go against the pressure. Anti-depression. Against depression. You have to face depression straight on.

Crude oil versus jet fuel. Crude oil is a smelly, yellow kind of black liquid, it’s decayed plant and animal remains. It’s kind of like a lot of words a lot of your friends speak. The starting point of jet fuel is crude oil. But it’s got to go through a refinery. It’s got to go through pressure. Take advantage of the pressure to fight your fear so you can find your why now.

Now, everyone is self-made. You realize that, right? It’s just that the successful people tell you that. Someone who’s 44, broke, blames everybody else, it’s everybody else’s fault but theirs. Everyone is self-made. This is the process. You come over to the house for Christmas, Thanksgiving, that’s an occasion. See, the root of occasional is a special once in a time only a couple of times a year. That’s what occasional means, the root word. Your dream is not a special occasion.

I want you to open your ears and I want you to open your heart. Because inside the word heart is ear. H-E-A-R-T, ear. What goes in your ear goes in your hear and what goes in your heart comes out of your mouth and then your words produce your results.

Every morning when you roll over, I call it the why roll over. You roll over, instead of rolling on the floor, and putting on the news, or calling your negative friend or checking your fancy phone, you speak your future into existence today by the words you speak. The first seven minutes of your day controls your destiny. As soon as you roll out of bed you stand up and say, I am dealing with all the challenges that are building my business today, because my why is to spend more time with my family. Provide for my children’s education and have the finances needed to take regular family vacations and be a mentor to my kids. I am building a tithing, a percentage of my earnings to my church, a favorite non-profit organization. I am making a difference today.

Words outwardly spoken instantly detonate inward fear. The tool of the enemy is distraction. Your vision is clear. You get clarity. You need faith; it comes from hearing the great word. Faith is the greatest muscle you can build. Your faith gates are your eyes and your ears.

Secret number three is the relationship root canal.

How many times a day do you use a toothbrush? Normally twice a day. That’s the number one success habit in the world. It’s a habit you created. This is the next challenge you have to have, is a relationship root canal. There are either one, two, or three people in your life right now that is as annoying as a root canal, and a serious root canal, but you’re just dealing with it. Eventually, that person is going to be the reason why you completely fail. Relationship root canal. Without common sense, your life’s a circle of nonsense. That’s one of the quotes from the 177 Motivational Success Quote book.

Without common sense your life’s a circle of nonsense. If you associate with losers, you become a loser. Toxic people. Have you ever noticed we have got more disinfectants than every before? People are sicker than every before. I haven’t washed my hands in two decades. Of course I wash my hands, but I’m not compulsive about it. Did you ever notice compulsive people get whatever their compulsive about? Because they’re focused on the what ifs. Toxic people. Page 98 of the Ten Life Lessons on How to Find Your Why Now. It’s on lesson number nine.

Remember, the second obstacle was your past that keeps you from achieving your why. The third obstacle is toxic people. Toxic people are deadly to my dream.

The ABCs of success. ABC stands for Associations Build Character. You become a person of character, a person of integrity by who you associate with. Priority number one in life is God. Second priority, with association is family. God, family then business. When you’ve got God right, family right your business will explode. Your fruit’s or your results are the exact production of your daily actions, rooted over time. Exact production of your daily actions rooted over time.

Secret number four is storm preparation.

There are two areas in life you can’t hide. Time and truth. The truth will be exposed, what you do each day, over time. Are your ready for the fear of a storm? 97% of people are not prepared. That’s why they fail. You realize that, at the age 65, 97% of people are dead, or dead broke, because they’re not prepared. Preparation builds confidence, plus preparation will keep me alive while everyone else is dying. Preparation builds confidence plus preparation will keep me alive while everyone else is dying. That is a one screw on a hurricane shutters. If one screw is loose, the shutter goes. If one screw is loose in your life, your dream goes, it is when fear attacks. How tight are your screws?

Bamboo, it takes five years for bamboo to even break ground, for those that know the story, I teach a lot about that. It takes five years before bamboo even breaks the ground. When it breaks the ground it can grow up to 80 feet per day. After five years, 80 feet in a day. In the jungles of Kenya when roaring live animals are attacking, kind of like your friends, negative comments and associations? Everybody says, if the guns don’t work, hide behind a bamboo. My bamboo is my self-development habit. My bamboo is my self-development habit.

This is the preparation habit. There are 24-hours in a day. I’m going to share with you the 1/96th of a day. And you’ve got to maximize every second of your day. There’s eighty six thousand, four hundred seconds, its fourteen hundred and forty minutes, and its 24-hours in a day. From 12 to 12:15, that’s 1/96th of a day. What this means is, each day, you take a great book or one of the CDs or the DVDs, and for fifteen minutes per day, you are laser focused, meaning no texting. Day one, you check it off. Fifteen, no texting, no Skyping, no instant nothing. Fifteen minutes. Day two, fifteen minutes. Day three, fifteen minutes. Day four, fifteen minutes. Day five, I could tell you, this habit will change your life. Fifteen minutes per day will change your life. Make sure you’re tied in to self-development. And the key is, will you accept the 1/96th day habit?

Miracles. That’s quote number two of 177 Motivation Success Quote. Faith doesn’t make sense. Faith does not make sense, that’s why it makes miracles. You’ve got to develop blind faith.

The number one weapon in life is words. The words you say. You have to realize that words are very powerful. Words create the world.

Find YOUR Why NOW!

John shocks millions globally by exposing the truth about how to achieve monumental life success despite the labels that society has placed on you. Through his award winning live seminars, power-packed training programs, live tele-classes, best selling books and website John Di Lemme has made success a reality for thousands of people worldwide!

P.S. Free for You… as a Gift from me to you…

’177′ Success Quotes…

http://www.LifeStyleFreedomClub.com/go/q

P.P.S. Search John Di Lemme on Amazon.com for the Success Tools You NEED Now! _________________________________________________________________

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go to >>>>>> http://www.LifestyleFreedomClub.com

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How To Define Your Relationship With Your Coach

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As part of my further coach training and that of my coach I’m starting a new coaching relationship. This article covers our first session about designing the alliance and determining why we do it and how important it is. In addition I also comment on what I think was missing from the session so that anyone else referring to this document will hopefully be able to learn from the mistakes.

The first session was all about designing the alliance and this is coaching speak for how do I work together with my coach.

  • Who is responsible for what?
  • How do we work together
  • How should we be about money

We drew a sphere and wrote in there what each person was going to bring to the coaching relationship. What I was going to bring to the party was listed down the left hand side and what my coach was going to bring was listed down the right.

Doing this allowed us to clearly see how we would work together and also to discuss how we would react should there be any conflict in the relationship.

Moving on my coach presented me with a couple of options around the timing of the sessions. There was the option to have two one hour sessions per month or three 45 minute sessions. The Yorkshireman in me thought that 3 x 45 minute sessions would be better because for the same amount of money I was going to get an extra 15 minutes time with my coach each month and I also thought that if time discipline wasn’t adhered to then I’d probably get an hour each session anyway.

We also spent time identifying my values. Arguably we could have gone through a more structured values elicitation session using a tool like AVI ( a values inventory ) but we did this by conversation. My coach doing most of the work to pick out the values and summarising as the session went along. At the end of the conversation he had a list that we could work from and it was then my job to tick each value and decide whether it truly resonated with me or not.

I went through the list and tried not to reflect too deeply but just to give an immediate reaction. Is this me or is it not? That way I was able to select the values that really resonated with me very quickly.

Once decided on the values it was than my job as part of my homework to put those values in order of importance and then to keep a diary on daily basis to note decisions of experiences where those values had been satisfied or compromised. I was a bit sceptical about this approach but decided to go but to be honest in hindsight, this didn’t work for me.

A load of documents came through and that just served to stress me out but am I bought into the whole concept so maybe I shouldn’t be surprised. Did I recognize that I was going to have to work at this too – ie. not just answer searching questions? Maybe this should have been covered in the designing of the alliance but for the time being I’ll give it a go – after all we also have a commitment in our alliance to talk open and honestly if something isn’t working for me.

Paul Yates is a qualified coach who is doing research into the coaching process. This article takes reference from effective coaching program design and this sample pre coaching questionnaire

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Women of Today Start Realizing Your Full Potential

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I see it every day. I see women who have just given up on their goals and dreams and have settled into that steady declined after our supposed ‘prime.’ This is what I’ve started to call ‘stalling out’ because just like a worn out car we continue to struggle to turn over the engine but still don’t feel like we’re going anywhere.

Women of today, wake up!

If you feel stuck or like you’ve stalled out in life, or if you just feel limited and like you’re not reaching your full potential it’s time to get up and start doing something about it! If you want to show this world what you’re made of the first person you need to prove it to is you. So let’s get started on making you the successful female you always wanted to be.

What are you good at?

List it. List all of it. Absolutely all of it. If you’re a scrabble queen put it down. If you have a knack for getting claw marks off the furniture, list it. No matter how silly you might think it is put it down if you genuinely feel it’s something your darn good at.List what’s passionate to you. Put down job skills, social skills, hobbies, and anything else that lights a fire of creativity in you. Don’t worry, the only one who’s going to see this is you and maybe your women life coach if you opt for one later.

Now go back over the list and really feel good about it. Think about the things that make you happy and passionate and make note of it. Make note of things you’re good at but only tolerate. These are all things about you and ladies, there is no one worth investing more time into than yourself and your personal growth!

Assess Where You’re At

Write down some things that you feel are making you stall out. Is it your mother-in-law who’s always belittling you? Something about your job that has made it lose what made it fun or enjoyable? Honestly assess things and write down what you think are being those little ‘black holes’ in your life, the people and things that suck the creativity and sometimes even the soul right out of you and are keeping you from being the successful female you want to me.

Now make another list and this time I want you to brag. What are the great achievements and awards you’ve earned? What promotions, praise, volunteer service, whatever it is that you’ve achieved write it down so you can remember it.

So what’s the point of all this? Laying this stuff down helps you to step back and honestly assess yourself and what it is in your life that’s pulling you down. Before you can move on and find or create that dream job and life you really want, you need to know who and what you are first.

And before you start into anything about how most of your skillsets aren’t good for anything, stop. What comes easy to you isn’t easy for everyone else and because it’s so simple for you often it’s dismissed as irrelevant when often it’s the greatest strength you have.

Let’s be honest ladies. One of the biggest people keeping you down is you. The key to feeling great about yourself is to realize that no matter where you are now you are never unable to expand and grow. You are never unable to change jobs or to move on to something else because everything you have done has gained you experience and made you valuable.

If you want to move on and become the great success you’ve always wanted to be the first step is appreciating and loving you. If you want to make money doing something you enjoy then stop being so down on yourself and start reaching for your dreams! Just don’t forget that there are always resources available to help you such as self-help books, support groups, and even a women life coach when you need extra help to take back control of your life and realize your full potential.

If you feel stalled out in life and want to start making yourself into the success you’ve always dreamed of than what are you waiting for? AmyApplebaum.com can help you to start realizing your dreams and potential, and put you on the right track to releasing your inner millionairess!

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Tips For Starting Off (Not Only) Your Week on the Right Foot

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I know it’s not the beginning of the week, but the next Monday will be here in 5, 4, 3…. So here are a few tips I’d like to share with you that can help you get (not only) your next week off to a truly great start!

a. Don’t Let Things Pile Up I am a notorious procrastinator, but I finally realize that I only cause myself unnecessary stress when I permit things to pile up. Even in a world that often demands that we multitask, trying to cover all your bases (or put out all the fires) we encounter is often less effective than we’ve been led to believe. To give myself more traction in dealing with private and professional issues as they pop up, I create a “do by” date/time for things I don’t feel I can (or should) handle right away. That “do by” date isn’t just arbitrary, but based on relevant and practical criteria. Example: Do I really need to read a letter from the IRS on Friday or in the middle of preparing for an important presentation? I can’t do anything about it right now anyway, and it would certainly overshadow my weekend or distract me from fully concentrating on my preparation. So, instead of just sticking the letter in a drawer to be read at that dubious point in time called “later”, it gets mentally marked as “do by Monday morning” or “handle the day after the workshop”. By assigning it its own specific place in the future on my timeline, I can free up my weekend emotionally/concentrate fully on my work, knowing that an important matter won’t just get lost in the maelstrom.

b. Set Realistic Expectations for Others I used to always fall into the trap of over-promising when people wanted something from me. To hear me tell it, everything could be done “in a minute” or “by tomorrow morning”. I finally learned my lesson – after pulling many stressful all-nighters to meet near-impossible deadlines to which I’d committed myself – from a former colleague who is an illustrator. He actually draws rather quickly, so he originally felt it was o.k. to tell clients that he would have something finished quickly as well. This obviously also impacted the amount he could invoice. When he began working with an agent, however, she pointed out to him that his “work time” wasn’t only the time he spent with actual pen-in-hand. He spent a lot of time thinking about the concept, and often also made several drafts before getting to work on the final version. By only reporting/invoicing the time it took to do the final version, he was giving the client a distorted view of his work process and undermining their sense of the value of his final product. Now I fight my own urge to be quick and give more realistic timings to everything. For me it begins with not jumping to answer a (prospective) client’s email right away, which often resulted in my interrupting my concentration on another task to do so. Not only shouldn’t people get the impression that I’m just sitting by the computer waiting for their email, but by giving myself time to think about their questions or comments I come up with more useful and insightful responses. The same goes for the time it takes for me to prepare everything from a proposal to the concept for a finished workshop.

c. Be More Organized I’m one of those people who has long struggled to find the “perfect” productivity solution. For years my life was a collection of lists and notebooks and Post-It notes stuck to the side of my computer with a flurry of both personal and business-related reminders. And let’s not forget the numerous things I simply tried to remember not to forget…. Although I have yet to find a fool-proof system (and, let’s face it, a system is only fool-proof if it’s “in your face” enough to actually motivate you to do things!), I think I’m getting closer to something that suits my purposes.

  • My first “aha moment” regarding personal productivity and organization was “write it down”. You are only wasting precious brain capacity and concentration when you struggle to remember those four things you need from the supermarket or the action steps that you are responsible for from your last meeting.

  • My second realization was that I needed things easily accessible in all situations. That means I need an online solution that’s also good offline, as well as mobile.

  • Thirdly, I needed to keep track of things that I dealt with during the day that weren’t on any list, but were urgent enough to take up my time. That way I don’t feel unproductive if my to-do list isn’t whittled down as quickly as I believed it would be.

Now I have an online to-do list that not only let’s me prioritize and categorize my different projects and tasks, it also syncs with my Google calendar. For personal tasks and things I think of “on the fly” I use the task manager on my smartphone. And – at the end of each day – I use a simple online program called iDoneThis to let me keep track of my real progress by recording (and copying to my calendar) everything I’ve actually achieve on any given day.

d. Get Help When You Need It Coming from a corporate environment where I could delegate, one of the first stark realizations of self-employment was having to do everything myself. The second realization is that doing everything myself also meant spending (too much) time doing things that don’t substantially contribute to my bottom line. Seeking outside support is therefore the logical solution. Whether you can afford to hire (virtual) support, agree to exchange services with a business acquaintance or friend, or make use of the many Web 2.0 support apps out there, realize there is a solution that fits your needs – and your budget. By investing the time to investigate those possibilities now, you are freeing up your future time and can invest it in those activities that matter most to the substance of your job/business.

e. Re-Evaluate the People Around You Sometimes we allow the people around us to contribute to our negative stress levels. Look at the people you interact with on a regular basis, and truthfully identify anyone who brings unneeded stress and negativity into your life. Sometimes an open conversation about how their attitudes and actions impact you will help matters. If not, make a conscious effort to avoid that person as often as needed, especially when you are feeling vulnerable to stress and/or concentrating on important projects.

f. Deal with Tensions Right Away Have you got a list of personal recipes for de-stessing? If not, you should! For some people it’s sports. For others it’s music. For still others it’s meditation or yoga. Think about the things that help you relieve tension, and be more conscientious about utilizing them whenever negative stress rears its ugly head in your life. But don’t suffer from the delusion that you have to wait till your next session at the gym after work or weekend spa appointment to de-stress! Find quick fixes that help you during the day, be it an upbeat playlist on your MP3 player, a mini-meditation or a deep breathing exercise, or a quick walk around the block.

g. Don’t Over-Stretch Yourself Since moving to the country I realize just how much I allowed my former corporate/urban lifestyle to overshadow my own interests and objective with false or artificial expectations: From the car I drove to where I ate to the type of clothes I wore. Take an honest look at your current lifestyle and goals, then ask yourself how many of those goals are driven by what you want in life versus what society (incl. extended family and friends) seem to expect of you. Once you’ve weaned yourself from other people’s expectations and concentrate your energy and resources on the things that truly resonate with you, the increase in energy you experience will also help neutralize much of the negative stress you experience in life.

Whether only one or all of this tips resonate with you, simply being more mindful of the way you approach goals and challenges in life provides you with an opportunity to get off of autopilot where it isn’t working for you. By re-thinking some of our learned behavior and choosing to do pivotal things differently, we can take control over improving our quality of life, as well as the outcome of the work that we do.

Trina E. Roach, founder of Creating Tomorrow: The Leadership Consultancy, is an American executive coach, trainer & HR development consultant who supports the professional growth of ad execs and small agency/business owners on both sides of the Atlantic. Based in Germany, she works with clients throughout Europe, as well as on the East Coast of the USA.

Visit the consultancy’s homepage or Trina’s blog to find out more about her work. Or contact her directly to find out whether she would be right right coach for you:

http://www.creating-tomorrow.com
http://www.creating-tomorrow.com/blog
info (at) creating-tomorrow.com

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Questions People Ask About Your Coaching Program

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When you are signing clients up for your coaching program, people ask various questions, and if you aren’t prepared, you might not have the answer. So I have compiled a few of the common questions people ask but are rarely covered in coaching training and given you solutions and responses here:

Question: am I the only person in the coaching program?

Answer:

If I were to sign up the first client, I would tell them that before they signed up, something like this:

“John, this is a new coaching program, the normal price for this is $4000 a year, but since you are going to be one of the first to sign up, I am going to slash the price in half, the only thing I ask is that even if you don’t have any questions one week, you will still join the call and ask some questions so the call isn’t empty. And for awhile you are going to be getting one on one coaching for the price of group, is that okay with you?”

They all say yes:-)

Question: What if someone asks how many people are in my small coaching program?

Answer: Instead of being embarrassed that you only have 3 or 4 people in your coaching program, make it into a positive that you have a small program like this:

Once you have more than 2 or 3 (you have signed the first few up like that) then you tell them that its a small group of just 4 – 8 people depending on the week, and that the advantage to that is that they will get unlimited access to you – that since it is so small there will be more time to talk one on one on the call.

Question: What if I want to record the sessions for future use?

Answer: Tell your new client that you are going to offer him a discount for participating in the special new recording of your coaching program, and that he is going to be one of the first to get the training, and that it’s especially special for him because he will get the coaching live, instead of recorded.

Here’s the thing…if someone wants to be a part of your coaching program, they really don’t care how many people are in the program, their real concern is, “Am I going to get the training I need.” And as long as you can do that, you can create a positive out of every element in your coaching program.

By the way, do you want to learn more about how I teach my clients to build simple coaching programs that create much more revenue than just creating information products?

If so, download my free guide here: How to Sell Coaching

Or do you want to learn more about using articles like this to drive traffic to your website and increase online conversions?

If so, I suggest you check this out: article marketing traffic.

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Three Key Elements to Fulfill Your Midlife Mission

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Have you ever wondered how to answer the question, “What is it you do in your business?”

If you are a heart-centered entrepreneur with a mission to serve, heal or change the world, you may have spent an inordinate amount of time and energy on answering this question. It can seem so deep and important and yet so difficult to articulate in a way that is magnetic and clear marketing language. In my experience, the reasons many heart-centered entrepreneurs and agents of change struggle with saying what they do are these:

• Reluctance to get clear and specific about who their ideal clients are and how they help them

• Confusion about how to value themselves and their work

• Lack of a clear vision for their business

• Fear of implementing their business vision and plan

If you are a Midlife Entrepreneur with a Mission, there is something at your core that wants to be expressed, a dream that wants to be lived, a call that must be answered. This “Call to Authenticity” can seem to grow louder every day. Some Midlife Entrepreneurs are answering it and others are not yet able to. What is the difference?

The first key to answering the “Call to Authenticity” is COURAGE. It’s not willpower, a superior character, or the favor of the gods.

Courage is a willingness to identify your dream, believe that you are worthy of it, and do the work to bring it into reality. As I have found in my own (on-going) branding process, the journey will surely bring you challenges in the form of your limiting beliefs so that you can break free of them. It means experiencing emotional ups and downs while keeping the faith. It requires going into the Unknown and trusting that you will find your way home.

A second key ingredient to answering the Call to Authenticity is SUPPORT for the journey. Whether it’s a like-minded colleague or mastermind group, a coach or mentor, or through dialogue with your trusted source, finding and using support is essential.

The third key in fulfilling your midlife mission is WILLINGNESS to keep going, to unfold, to be seen as who you truly are. In midlife, we no longer have the luxury to pretend that doing what we are called to do can wait another decade. Being willing to ride the waves of change, to be uncertain, and to tell your truth is demanded if you are to find fulfillment and make the difference you were designed to make.

The opportunity to heed one’s Call to Authenticity is available to all of us. Rollo May in The Courage to Create wrote that the act of creativity itself is courageous.

Entrepreneurs by their very nature are propelled to leave the Known to explore the Unknown. Support can be the fire that keeps the wild creatures of fear, confusion, and procrastination at bay and rekindle our courage and resolve. And willingness can be the inner strength we need to stretch, grow, and become who we were designed to be.

This leads me to ask you,

What are you being called to create and become?

Who and what is supporting you and YOUR Midlife Mission?

What are you willing to change to answer your Call to Authenticity?

Adele Michal, Your Midlife Midwife, helps heart-centered women entrepreneurs fulfill their mission in midlife through their small business or professional practice. For her complimentary report on 3 Simple Steps to Create More Now!, go to http://createmorenow.com/gifts.html

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