health


An Entrepreneur’s Guide to Self Care

Many coaches run their business as a sole-entrepreneur. In today’s guest post speaker, author & business coach Carrie Greene shares advice around one of the potential obstacles to happily running your own successful solo-coaching business.

An Entrepreneur’s Guide to Self Care

by Carrie Greene

"An Entrepreneur's Guide to Self Care" by Carrie Greene

The last four coaching calls I’ve been on have focused on one topic. Self care. But wait a minute; I’m a business coach so why do I spend time with my clients talking about self-care?

Guess what? Unless you take care of yourself you cannot take care of your business.

Entrepreneurs tend to put everything and everyone in front of themselves. When they do that, they risk losing it all.

Now before you tell me (or yourself) that you don’t have time for self care, take a look at the following seven areas to keep an eye on. None will take you more than a couple of minutes a day.

Go outdoors. It’s easy to spend your day stuck behind your computer or on the phone. Stop for a few minutes and step outside. Do this even if it’s really hot, cold, raining or snowing. It doesn’t have to be long (two or three minutes can make a huge difference).

Exercise. It’d be great if you had a serious fitness routine but what I’m talking about is simply to use your body in some way. Spend a few minutes stretching, walk down the block, or walk up a flight of stairs. Bottom line – do something.

Nourish yourself. Eat regularly. Stop for meals, don’t go hungry and keep yourself hydrated. Your brain can’t work when it’s looking for food.

Laugh. You can’t be serious 100% of the time. Yes, the work you do is important and the money you earn from doing your work is vital to your existence but take a few minutes to laugh each day.

Connect. A solopreneur’s life can get lonely so we tend to reach out to other solopreneurs. This is natural because we have common interests but then we talk shop. I encourage you to connect with someone and have at least one conversation every day that has nothing to do with your business.

Play. Do something other than work that you enjoy that takes you out of your every day routine.

Forgive. We tend to be harder on ourselves than anyone else and that’s simply not fair. It’s okay if you make a mistake. What’s not okay is to beat yourself up about it. When you make a mistake figure out what next step you need to take and move on.

What can you do to take care of yourself? What do you need to add to your life

About Carrie Greene

Carrie Greene is a speaker, author and business coach. She is a business strategist and productivity expert for entrepreneurs.

Carrie spent fifteen years on Wall Street in marketing and product development for major brokerage firms and The New York Stock Exchange. She left after 9/11 to take charge of her life and start her own profitable business.

Being an entrepreneur is incredibly rewarding, but it’s not easy. Many entrepreneurs follow other people’s systems. They may make money, but they aren’t happy. Carrie believes that an entrepreneur should enjoy what they are doing on a day-to-day basis and if they aren’t, they might as well get a job.

Carrie helps business owners get clear on what they want and create simple and straight-forward plans to get them there. It’s all about doing the things they enjoy so that they are both profitable and happy.

Carrie is a frequent speaker on industry panels and serves as the lead coach for Suzanne Evans’ 10K and HY Stars program. Carrie is the author of “Chaos to Cash: An Entrepreneur’s Guide to Eliminating Chaos, Overwhelm and Procrastination So you Can Create Ultimate Profit!”

Carrie lives in New Jersey and is amazed that her daughter is a junior in college and her twin sons just started college. She and her husband are trying to figure out what they will do with an empty house.

For free resources and to learn more please visit http://carriegreenecoaching.com/

 

 

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STRESS: This too shall pass

In today’s guest post, Susan DiGiaimo, a certified Health Coach who also teaches Boot Camp and kids fitness programs, shares some of her experience around dealing with stress.

"STRESS: This too shall pass" A guest post by Susan DiGiaimo

STRESS: This too shall pass

By Susan DiGiaimo

Stress. It creeps up on you like a daddy-long-legs spider. Stress can scare you as well because symptoms of stress can mimic more serious ailments like a heart attack. A couple of these sneaky symptoms are pain in your shoulder blades, elevated heart rate, and high blood pressure. We all experience it one way or another. How to handle it is the differentiator.

You start burning the candle at both ends, skipping sleep, and serious down time. You have constant deadlines, either self-inflicted or given to you by your spouse, friends, boss, or your family. Watch out, Honey, because I am going to be irritable, miserable, and angry all the time. Great. Everything and everyone suffers when you have stress. We feel doomed and know that our performance will not meet rising expectations.

Patience is a virtue they say. I haven’t had much of it in the last six months as I am trying to accomplish everything all at once. That will definitely kill you. I constantly tell myself to write down my goals and make lists. I make sure these lists are in direct view either in the kitchen, near my bed, in the bathroom, or wherever else I am often, oh right, my car. If I can just knock off one item on that list I have accomplished something. Baby steps get you to your bigger goals. If you are always looking at the big picture you will never get there. Yes, it’s good to envision it but just like a kid learning how to swim, he or she is not going to jump into the deep end right away. They will slowly build up their confidence and swimming skills prior to that.

Taking care of your body and mind should be top priority but for most of us it’s number five or six on our list of to-dos. My schedule makes quite the demands on my body. I have an extreme activity level and this too can cause serious stress not only emotionally, but physically. I try to take my necessary days of rest, but seriously rest to me is Stand Up Paddling. It releases my mind and rejuvenates my body. You have to do what works for you. If you are not getting enough sleep or if you are overtraining, this has a double negative effect. Welcome to my world. Certainly if I want to live longer I need to figure out how to beat stress. I don’t have an anti-stress strategy in place, do you? Who does? I know my health depends upon it. I need to figure something out.

Certain supplements can help you manage and/or minimize stress. You need to help your brain produce more GABA, an inhibitory neurotransmitter, which helps to wind down your nervous system. Magnesium, L-Theanine, Lemon Balm, and B vitamins all help support GABA production. You can also help out your Adrenal glands by taking Vitamin C, Ashwagandha, Holy Basil (not sure how “Holy” this basil is), and Phosphatidylserine. These all support healthy Adrenal activity. I would just choose one of these and see how it works. Most of the time we just need to get our brain to calm down so we can see and do things more clearly and without a great deal of stress.

Most stress I believe is self-inflicted. We put so much pressure on our ourselves. It handles us more than we handle it. Being a Type A personality doesn’t help either. Most people would say that I am an expert at multi-tasking and able to do it all in the blink of an eye. I really try to stay positive and for the most part I do. ”Three steps forward, four back.” As long as you keep moving forward that’s all that matters. I know I can manage my stress and yelling in Boot Camp at 5AM certainly lessens the blow. Stress is usually the result of negative thoughts. Our mind can play sick tricks on us if we want it to. Things can get so warped and blown out of proportion that it seems way more stressful than it actually is. In reality, nothing is worth having a heart attack over.

Summer is approaching and I need to start thinking about taking a vacation. Just thinking about it is stressing me out. ”I don’t have time.” ”I have a company to run.” (one that is just getting off the ground) ”Who’s going to cover for me?” Maybe I should see a shrink or maybe I should just drink more. Those things may help but they definitely do not resolve the problem. I need to make my vacation a priority because everyone needs down time and I also need to spend time with my family.

You can’t go 100 miles per hour 24 hours a day. That will definitely wear you down and may even send you to your grave. Sometimes I feel like digging one for myself just in case. Who am I kidding? I have dealt with stress in the past and know that I can overcome it. As an entrepreneur, you learn to fail to succeed. If you told this to a kid they would think you were crazy, as my kids do. You have to make mistakes in order to succeed. That is how we learn and that is how we get better. So the next time you are feeling stressed, sit down, take a look around you, take a deep breath in, and know that this too shall pass.

Unstressfully Yours,

Susan

About the Author

First and foremost I am a Mother of 3 children. I have been teaching a 5AM Boot Camp class for 10 years now and decided to pursue my Health Coach Certification. I am the CEO & Founder of FitZinga – Get Your Zing On! We provide engaging tools and solutions to individuals, fitness centers, and companies to keep you on track to reach your fitness goals. FitForensics is my blog which details my daily fitness habits from nutrition to workouts to how to deal with stress. http://www.fitzinga.com


My Weapon of Choice: Self-Confidence 1

In today’s guest post coach health coach Susan DiGiaimo shares some thoughts around confidence and how that is influencing her work.

"My Weapon of Choice: Self-Confidence" A guest post by Susan DiGiaimo

My Weapon of Choice: Self-Confidence

by Susan DiGiaimo

Everyday you have a choice to make things better, make better choices and do something for yourself. Some days are better than others. On those particular days when things do not go as well we usually end up beating up ourselves. I have learned from my own experiences that you just have to keep on going, thinking positively and moving forward.

Where did I gain this self-confidence? My mother was an extremely powerful role model for me. She had and still has a very strong work ethic. ”You can accomplish anything if you put your mind to it.” She also helped shape me into the woman I am today and I am thankful for that. Strong, transparent, empathetic, these are just some of the words that describe me.

I know now as a mother of three that, if you do not take the time to take care of yourself, you are not going to do a good job taking care of anyone else. Self-confidence is not something we inherit, we don’t learn it in school like Algebra, and it is definitely a challenge for some of us to gain. Ask me if I ever used Algebra again in my professional career, no. I would probably have benefited from a class about how to gain self-confidence.

Health self-esteem is like our armor against the challenges of the world. Individuals who know their strengths and weaknesses and feel good about themselves seem to have an easier time handling conflicts and resisting negative pressure. As we try, fail, try again, fail again, and then finally succeed, we develop ideas about our own capabilities. Now for kids self-esteem fluctuates as they grow. It is every evolving based on their experiences and perceptions.

I have a daughter who is nine years old. Her personality traits are being fun, loving, smart, determined, confident, and huggable. She didn’t always know why she was unique and what she was passionate about. She is constantly changing and growing like all of us.

We need to appreciate our children as they are for what they are. As kids grow and develop, their overall sense of self-confidence and personal worth grows and changes too. Self-confidence is about how confident we feel about our talents and abilities, not just how others perceive us. Children with self-confidence feel secure about themselves, regardless of how smart or successful others say they are.

I initiated a Kids Fitness Program first focusing on girls. We know that a girl’s self-confidence is based a great deal on how she looks and how others perceive her. Unfortunately society, media, our child’s access to computers and different technologies makes them even more vulnerable to not having good self-esteem.

I wanted to give girls the opportunity to be able to express and develop their key personality traits and recognize what makes them special or unique. I also wanted the girls to learn proper exercise technique and to understand what it means to live a healthy lifestyle. I believe this needs to start at a much earlier age and my classes start with kids in Kindergarten.

There are different exercises and activities for each age group and we know that because we are motivated by others. Competition is healthy and it let these girls come out of their shells, speak amongst their peers and also get stronger physically. The entire purpose is so when they continue on into Middle School or High School they are very aware of who they are and how they can put their best foot forward.

I know these kids absorb information like little sponges. Armed with Monkey tape, journals, and mats I set off to teach these girls how to do lunges, squats, mountain climbers, and push ups. No question the Monkey tape was a huge success. I place this so-called Monkey tape on the floor for proper placement of their feet for squats and lunges. By the last week they didn’t even need it.

Class was not easy. Even a seasoned athlete would have found it to be somewhat challenging. ”You are almost there, (now all the girls are counting down with me), 5, 4, 3, 2, 1 high fives everyone!” ”Give me five more and then we can get some water.” Most of the time everyone would give me five more. You are much stronger than you think. I tell this to my adult Boot Camp class as well. Mind over matter. They have to understand that they are not going to get it right the first time, but if they continue to try, they will succeed. Things happen by choice not by chance.

I am very proud of my girls in my first class and I look forward to seeing some of them again and watching them continue to gain more and more self-confidence. More importantly let your child’s personality shine, love them for who they are, not what you want them to be. I want them all to keep that sparkle in their eye and never let it fade.

Self-confidently Yours,

Susan

About the Susan DiGiaimo

First and foremost I am a mother of 3 wonderful kids. I learned and not until much later in life that your family is the most important thing above and beyond everything else. Another thing is if you are passionate about something then go after it, take the CAN out of CAN’T and make it happen. You have to love what you do first then nothing else matters. I have also been teaching Boot Camp at 5AM now for almost 10 years. I teach that class 4 days per week and other 2 I teach an Xtreme treadmill class and Xtreme Spin. I love the reward of seeing someone’s life change for the better. This is my passion, incorporating health and wellness into everyone.

Read Susan’s blog at FitForensics

Connect with Susan on Twitter at twitter.com/susandigiaimo