Big Dreams and Hard Work

by Gail Martin | December 13, 2011 · 10:28 am

Beating Stress, Fatigue & Overwhelm, Now and Into the New Year

By Jana Beeman, CHHP, CHT, AADP

While many office workers get a bit of a break over the holidays (not all, of course, as there is year-end to take care of), those of us with businesses of our own are very busy, juggling the holiday festivities and obligations with closing our year end, evaluating our year, and preparing for the next year. Being in business for yourself has lots of benefits but it also can mean a lot of additional stresses.

So how do we keep our cool over the holidays, while giving our families and our businesses the attention they deserve?

First, take a DEEP BREATH. Center for a moment. Make a list of what you have to get done, when it needs to be done by, and what things can be delegated or wait until January. Remember most of our stress is self-imposed, and we do have the ability to put some things off a week or so. Think about if hiring a virtual assistant for a couple of weeks would help you get everything done with less stress if you’re a solopreneur.

Learn to use the power of the word NO. Ya, I know – we all like to be able to do everything, but really take a step back, think about what you have on your plate, and make a realistic outline of what you can and cannot commit to. If you tell people you simply don’t have the capacity to add another event, obligation, etc. to your schedule until after the first week of January, most will understand. If it’s a personal request, try sending a gift or adding value to what you CAN do later, just to make sure there are no hurt feelings.

Plan your holidays INCLUDING time to relax and do spontaneous things – you NEED that, and taking that time will make the rest of your time much more productive.

Focus on your business and personal goals. Anything that doesn’t lead toward those goals is something to either consider for your scheduled free time or might be worth passing on.

Each morning, take 10 minutes to draft out a to-do list, and put them in order of importance. Look at the bottom 1/3 of the list and see if there is anything there which can either be eliminated or delegated. We all think we have to do things that don’t do anything for our business.

Focus on what you need to work on, giving it 100% of your attention until it’s done. No checking email, answering phones, or anything else until that first item is checked off the list. Multitasking is not productive. Limit checking email to twice a day.

Take frequent breaks to breathe, refocus, entertain yourself with satta king, and see if you need to shift direction at all. Breathing deeply into the body relaxes both body and mind, allowing us to focus better with less stress.

Lay off the caffeine and sugar. They create a ‘fight or flight’ response in the body, triggering the release of adrenaline and cortisone, creating physical stress in the body. By limiting the caffeine and sugar, you’ll feel better, be more grounded and have much better concentration, so you can get more done with your day.

Improve your quality of sleep to feel more rested and relaxed, again, improving productivity. Don’t eat or drink anything but a little water after 6pm, sleep in a completely dark room or wear an eye cover, don’t work where you sleep, keep the room cool enough so you can snuggle into your blankets. A little melatonin at night can really help you fall asleep faster and stay asleep better. Melatonin is something your body naturally produces that aids with sleep, but many of us don’t produce enough, so taking a good quality supplement of between 2 – 5 mg 30 minutes before bed can be really helpful.

When situations stress you out:

Breathe…. It’s not the end of the world, no matter what is going on
Focus on what you CAN control – you can always control yourself. You can control your feelings and reactions, and getting upset doesn’t help anyone
Look forward to the desired outcome and know the current irritant will pass
Walk in the other guy’s shoes. I know – we’ve all heard this, but how many of us stop to think that the woman who just stole the great bargain we were about to snag right out from under our nose might have only been able to afford to give that one thing at THAT price? Or maybe it’s for her mother in the hospital? Or maybe she’s got a serious medical condition? Maybe that idiot driver who cut you off just found out his family is in town for a surprise visit, or he just got laid off at work, or maybe he’s just not having a great day. Be compassionate, and on those days when you find yourself swooping that sale item or driving like a doofus, when you realize you weren’t your best self, maybe others will forgive you too. Life is too short to be pissy, if you’ll pardon my French.

I’d also recommend that when you have one of those days when you can’t get your mind off the holidays, all the things you have to do, shopping you need to get done… just make a list, and if you can do some of the shopping or contacting online, take an hour, and get it off your mind. Then schedule time to handle the rest.

At the end of each day, clean your mental slate, knowing you’ve done your best, and tomorrow is another day. Remember we are all human, and we’ll always want to do more than we realistically can, so be gentle with yourself and people you work with, as well as your family.

No matter what your religious beliefs or personal philosophy, be respectful of what others believe, and give yourself permission to treat this time of year as a time to live in grace and compassion. That opens the door for all kinds of cool things to happen J

If you could use some support, visit www.balancedlifetoday.com and sign up for my free special report on 10 Tips to Feel Incredible Now, or, for those of you who suffer from migraines, go to my migraine page at www.balancedlifetoday.com/migraines.htm and download a whole big kit of goodies to help you get through the holidays with less pain, as my gift to you.

Jana Beeman is a Board Certified Health, Nutrition and Fitness Counselor, certified in Hypnosis, Yoga and Modified Yoga, meditation, EFT and stress relief trainer and a specialist in chronic migraine, food allergies and inflammation, and beating stress and fatigue. AADP Certified. She is a national speaker and telesummits host and is regularly featured on radio programs such as Spirit Radio, Women’s Radio and SQR-fm as well as her own podcasts, newsletters and blog.

Free 30-minute “Find Your Vibrant Life” consults are available on a limited basis. Call (360) 263-5800 or email jana@balancedlifetoday.com.

Facebook: Balanced Life Today Twitter: BalancedLifeTdy LinkedIn: Jana Beeman Read more of her articles her experts page on SelfGrowth.com at https://www.selfgrowth.com/experts/jana_beeman. Permission is granted to reprint this article in its entirety including all contact information. All rights reserved. November 2011.

Disclaimer: This information is not intended to replace a qualified health care professional and is not intended as medical advice. Health care decisions should be made in partnership with a qualified health care professional. The contents of this article are based upon the opinions of Jana Beeman unless otherwise noted. The information provided is for entertainment purposes only and Jana Beeman will not diagnose, treat or cure in any manner whatsoever any disease, condition or other physical or mental ailment of the human body.

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by sheryleldene | December 8, 2011 · 3:00 am

Avoiding Burn-Out

Sheryl Eldene, MA, MBA

We’ve all all had those days when there’s a small voice in the back of our heads that says, “Here’s a quarter, please go call someone who cares.” At that moment you get it that unconditional positive regard doesn’t live in your chair anymore. Here’s some tips to help recover your energy, your love of your work, and your own unconditional positive regard – for yourself.

Tip #1: Give your attention to your own physical well-being. Stretch between clients, jog in place. Try the Cat Response. You know, when the cat gets up from her chair where she’s been for a while, the first thing she does is yawn, stretch, not in any particular way, although there is a yoga stretch is called cat stretch and downward dog. You sit still for 6-8 hours a day, discover ways to move that just feels good.

Tip #2: Give your attention to your own emotional well-being. You’ve spent your day listening. A few minutes at the end of your day to practice mindfulness can be very powerful. Breathing to quiet your mind and your internal emotional cocktail. Take the names of each person you saw today, or any other person that comes to mind. In your imagination, see yourself standing near a brook. Write the name of that person on a leaf, if you have a prayer practice, invite the Divine to bless that particular person/problem, and with that blessing, release the leaf onto the water, and watch it float downstream. Continue with each person until all that concerns you has been released, just for now.

Tip #3: Give your attention to your own mental well-being. Many of us have a job that engages our mental acuity constantly. The tip here is to find things that suit you that either quiet that mental chatter, like a mindfullness, or puts it into a hypnotic state, like TV, computer games. Some folks also find release in hobby type experiences that bring them into flow, that state where time stops and the moment consumes your attention. I’ve inserted a 15-20 minutes island in my day when I first get home, before preparing my dinner when I just sit with a glass of wonderful cup of tea and watch the clouds go by – my own puppy-on-the-couch moment when I intentionally accomplish nothing, think about nothing, solve nothing.

Tip #4: Give your attention to your own spiritual well-being. If you have a religious or spiritual practice, make sure that daily (2-5 minutes, even as you fall asleep) you turn your attention toward that focus. If you don’t have any particular practice, use a few minutes at the beginning or end of your day to do something that brings your focus outside of your inner world – enjoy a moment in nature, connect with a pet, close your eyes and list the parts of your day you are particularly grateful for, enjoy music. Even just focusing on your breath can quiet the monkey mind and give you some peace.

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Tagged as Balance, claiming your inner power, Listen To Your Inner Coach, Sheryl Eldene

by Gail Martin | December 7, 2011 · 10:32 am

Collaboration and Gratitude

By Gail Z. Martin

When you’re adding to your gratitude journal, don’t forget to include all those with whom you collaborate. Think about collaboration in the broadest sense. Who enables you to carry on your life as you know it? (In other words, if your life and business were a book, who would be in the acknowledgements?)

Here are some ideas:

Partners, joint-venture and otherwise
Vendors, suppliers, and your landlord
Family, friends, cheerleaders of all sorts
Sales, marketing, web development, technical and repair professionals
Employees and contractors
The accounting and administrative folks who help you stay on top of things
Your medical providers who keep you running on all cylinders
Your gym buddies, walking group, fitness trainer, yoga instructor or the nice lady behind the counter at the Y
The people who bring you what you enjoy in your free time—authors, bloggers, reporters, YouTube video creators, social media friends and others who touch your life every day.
Supporters of all kinds: your daycare provider, dog walker, mail carrier, FedEx delivery person, the barista who makes your morning espresso with a smile, the dry cleaner who knows how you like your cuffs pressed, the parking lot attendant who keeps an eye on your car, and the co-worker in the next office, desk or cubicle who covers for you when you have to miss work

All of these people, in large and small ways, hold together the fabric of your life. If you had to move to another city, or if something happened to any of them, you would feel a loss and see a hole in your “normal” day.

So why not take a moment to say “thank you” for their help, friendship, support, cheery wave, encouragement and good work? It’ll make you feel good, make them feel great, and help take the edge off the holiday season rush. Even better—it’s a priceless gift that costs nothing, requires no wrapping or shipping and has no environmental impact. Say “thank you” today and see what happens!

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by Gail Martin | November 30, 2011 · 10:30 am

Your Gratitude Log

By Gail Z. Martin

Well, it’s November, and Thanksgiving is on everyone’s minds. But as nice as Turkey Day is (and a shout out to all my Canadian friends who had theirs in October), gratitude is not just for Thanksgiving. In fact, a growing number of research studies show that people who make it a habit to feel grateful and express gratitude experience lower stress, higher contentment and greater resilience.

How do you get started? Try making a list of what you’re grateful for—and make sure to include intangibles as well as things. Here are some ideas to get you started:

People, pets, mentors, helpers, heroes, role models, family, neighbors
Weather, nature, beauty in all forms, art, music
Surprises, serendipity, and grace
Accomplishments, lessons learned, experiences never forgotten, goals, dreams and progress.

Gee, all that and not a “thing” in the list. Did you know that people who spend money and time on experiences report greater long-term satisfaction than those who sink all their disposable income into things? Nothing wrong with having things or even having nice things, but the truth is, most of us have way too many things and we’ve forgotten we even have much of what’s shoved into drawers and closets. So sure, go ahead and add the things for which your grateful to your list, but realize that compared to the first four categories, “things” don’t have the same lasting impact.

Now that you’ve made your list, try adding at least one thing to it every day. Make it a daily habit to reflect on all the items on your growing list (using a journal makes this easy). And realize that there is some reason for gratitude in every situation—even if it’s just a breath of thanks that whatever it is, isn’t worse.

Oh, and the next step? Amplify the “gratitude benefit” by expressing your thanks to the people around you. Call, email, write a note, send flowers, bake cookies or just give a hug. You’ll find that gratitude is catching. Pass it on.

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by Gail Martin | November 23, 2011 · 10:25 am

STOP TARGETING MASS MEDIA (AND WHERE YOU CAN FOCUS INSTEAD)

By Gail Z. Martin

Every business owner dreams of seeing his or her press release on the front page of The New York Times. But did you ever stop to realize that as ego-gratifying as an above-the-fold placement in a major newspaper might be, it might completely miss your target audience?

Thirty years ago, consumers received their information differently than they do today. Back when there were only three major TV networks, all an advertiser or publicist had to do was get onto the major networks to reach most viewers. When a daily newspaper and weekly magazines were the only choice for news, the strategy was simple—get in the paper and magazines.

But times have changed. The proliferation of cable channels, satellite radio choices, online news magazines, and mobile phone applications, as well as the demise of many long-running newspapers and magazines has completely changed how consumers consume information. “Mass media” is now not nearly as “mass” as it used to be. So making the front page of a major newspaper won’t help you sell products or services if your target audience doesn’t read that newspaper. Welcome to a whole new world of niche marketing.

Niche Marketing Gets Results

Does the shift in consumers’ media preference mean the end of mass media? No—or at least, not yet. However, that shift has dramatically reduced the effectiveness of mass media to reach the same kind of broad audience they once dominated. Believe it or not, “mass media” vehicles such as The New York Times, CBS and FM radio stations have become niches themselves. Since they can’t promise to reach everyone, even such long-lived media vehicles now emphasize the profile of the consumer they do reach (in other words, their niche).

Am I saying that mass media no longer plays a valuable role in promotion? No—but its role isn’t what it used to be. The big newspapers, the three major broadcast networks and big city FM radio stations can help a major advertiser saturate a market, but they reach a shrinking audience base at a very high cost per person compared with New Media alternatives. If you’ve got a couple of million dollars to round out your promotional campaign, go ahead and spend it with the traditional media. If you’re looking for a better, more focused and less expensive alternative, keep reading.

Refocus your idea of PR to take a broader look at the opportunities that exist for you to reach your target audience. Many people are so obsessed with having their press release picked up by a big newspaper, a major magazine or a network TV show that they have not bothered to study those media vehicles audience profiles to assure that the message is reaching the right consumer. Sure, you get bragging rights if your release is picked up by a big paper, but will you get sales? It won’t hurt—but how much will it help? Not only that, but what’s the value of a one-shot media mention versus developing relationships with more targeted venues that provide the potential for you to reach your ideal customer over and over again?

Here’s something else to consider: how often can your company generate news that is truly worthy of national attention? For most mid-sized companies, having national-caliber news might happen once or twice a year—a new product launch, an IPO, landing a huge company as a client. For solo professionals and small companies, even a once-a-year national news item might be a stretch. Publishing a new book with a major publisher would qualify, as would winning a national award or being named to a national board of directors, but beyond that, it is difficult to imagine too many opportunities that would tempt a national reporter to cover your news.

Now re-think that question, with your focus on regional/local news as well as the information sources that reach your profession or industry. Picture your ideal client and think about the blogs, Web sites, podcasts, Internet radio shows, online/offline specialty magazines, newsletters and member organization publications that speak directly to their interests and needs. I bet your mental wheels are turning, helping you envision all kinds of news that would be interesting and valuable to the audience most likely to buy your products or engage your services. Why not focus the majority of your effort where it is likely to make you the most sales?

Excerpted from 30 Days to Online PR and Marketing Success, coming in November from Career Press and available for pre-order now on Amazon!

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by Gail Martin | November 16, 2011 · 10:23 am

Go Where Your Customers are Already Getting Their News

By Gail Z. Martin

If you haven’t already surveyed your best customers to see what they are reading, watching and listening to, now is the time! Online survey tools are easy to use and inexpensive. If you use Constant Contact for your email newsletters, look into their survey tool to include a survey in your newsletter. Or, try out sites like SurveyMonkey.com that provide basic survey capabilities for free.

When you target your PR to the sites and publications your best customers are already reading, you create several important advantages for your PR campaign. First, you remove the clutter of sending releases to a huge mailing list of publications that are largely not interested in your news. You can invest your time better elsewhere. Next, by shrinking the number of media outlets you’re targeting, you can invest the time to get to know which reporters are covering subjects relevant to your news, buy niche edits, so that your pitches can be pitch-perfect. Finally, and very importantly, these niche publications have already won the trust and loyalty of your best customers. They have become trusted advisors. When your news and announcements appear in these niche publications, readers are likely to accept it as a referral from a friend.

It’s useful to have an idea of the nationwide size of your total target audience. Do they number in the millions (for example, small business owners or participants in multi-level marketing programs), or in the thousands (yacht owners, shipwreck enthusiasts, etc.)? Don’t stop with a broad catch-all category like “small business owners.” In the U.S., a company is officially a “small business” up to 500 employees. Is your target audience a “big” small business or a “small” small business?

You’ll have the best results if you can get specific. For example, do you specialize in helping start-up companies, specifically those that have been in business less than three years and have sales under $1 million? Or do you only prefer to work with companies that have been in business for over 10 years and need to address issues with succession planning and mature markets? All “small business” is not alike. Don’t be afraid to start with a fairly tight definition of your ideal customer. Once you successfully reach that narrow audience, you’ll become attractive to broader audiences.

Having a fairly accurate idea of the size of your total target audience will help you target your online PR and marketing. If you know, for example, that there are 500,000 potential customers for your service, then a publication, Web site or blog that reaches 50,000 people is reaching ten percent of the total market, making it a potentially valuable outlet for your news. Without the knowledge of your total market, you might have been tempted to bypass a site that didn’t have a readership in the millions (that old mass market mindset again).

You can use sites like Alexa.com to gauge traffic on the Web sites, blogs, podcasts and other online sites that you are considering for your PR outreach. Tools like Alexa.com can help you find the sites with the most traffic, meaning that getting a news item picked up by those sites is likely to put you in front of a large number of people who are ideal prospects. It can also help you gauge how many people are seeing your release on the sites where it’s been posted online, and give you ideas of new sites to target with future releases that you might not have otherwise discovered.

Realize that even among sites that reach your ideal audience, size isn’t the only thing that matters. Some smaller publications are read by people who are “influencers”—trend setters, authors, reporters and others whose opinions carry a lot of weight. These sites may have a smaller audience, but the audience’s importance is larger than its size. Likewise, a new site might not yet have a big following, but you might be able to establish a relationship with the blogger or site owner very easily during the online publication’s early days, so that you’re a trusted news source when the site gains popularity. Realize that some small sites have a very dedicated following who are true insiders within your niche audience. When your news reaches them through a site they trust, these insiders are in a position to help you grow by inviting you to speak, purchasing your product in bulk or recommending them to their own membership. Smaller sites can be extremely influential, so don’t overlook them as you build your media list.

With the continual evolution of services available via mobile phone and the advent of “smart phones” with Web and data capabilities, a growing number of consumers are reading their email and surfing the Web through their phones. In the same way that permission-based email marketing revolutionized promotion in the 1990s and early 2000s, mobile phone text marketing is poised to reshape niche market promotion in the years to come.

If your message is timely and your target audience would consider it to be very important, text messaging may be a valuable tool for you. For example, restaurants and night spots can text a message to their loyal customers about dining or drink specials or nightly entertainment. Customers who make purchases on a predictable schedule might be happy to find a discount coupon in their text inbox timed for their normal purchasing habits. Sites like MakeMeSocial.net and other providers help businesses create and manage mobile phone text campaigns. Text message marketing is here to stay, so file it away as a “maybe” for your future promotional needs.

(Excerpted from the brand new book 30 Days to Online PR and Marketing Success: The 30 Day Results Guide to Making the Most of Twitter, Facebook, Linked In and Blogging to Grab Headlines and Get Clients by Gail Z. Martin) . Coming in November from Career Press and available for pre-order now on Amazon!

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by faithmonson | November 4, 2011 · 10:33 am

Freebie Friday From Our Very Own Faith Monson

by Faith Monson
www.FaithMonson.com

Are you ready to claim the professional life you’ve been dreaming about? Whether you dream, of finding a job that you really love, business success, or financial security, the first move is up to you. The old proverb about a journey of a thousand miles beginning with a single step is true—but it leaves out an important piece: To begin your journey, you need to open the door.

I want to give you my new “Opening Doors” e-book, a guide to re-imagining your life and claiming your inner power. It’s my way to help you awaken your spark and refresh your passion to make your dreams a reality.

This free, complete e-book–“Opening Doors”–is my gift to you. The door is open; it’s up to you to take the next— just click on the download link and learn the simple steps that can help make your dreams into reality.

Remember-get your free complete e-book. What open door is waiting for you?

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by sheryleldene | November 3, 2011 · 6:00 am

It’s Difficult to Change

Sheryl Eldene, MA, MBA

A group of scientists and researchers put five monkeys in a cage, in the middle of the cage was a ladder. On top of the ladder was a bunch of bananas. When a monkey climbed the ladder to catch the bananas and reached the top, a jet of cold water was thrown on the others who were on the ground.

After a certain time, when a monkey climbed to catch the bananas, the others took him off the lader and spanked him. Later on, no one climbed the ladder anymore, in spite of the temptation of the sweet treat at the top.

Next, one of them was replaced by a new monkey. The first thing he tried to do was to climb the ladder, but he was taken off by the others who spanked him. As he was not able to reach the top, the others did not receive the jet of cold water. After some spanking, the new member of the group stopped trying to reach the bananas anymore.

A second monkey was replaced in the cage and the same thing happened to him. The first one took part, with enthusiasm in the spanking of the new one. A third was replaced and the same thing happened. A fourth, and finally the last one of the members of the group was replaced.

The researchers, then, had in the cage a group of five monkeys who had never received a cold bath through were still spanking the one who tried to reach the bananas. If it were possible to ask any of them why they spanked the one who tried to climb the ladder, surely, among the answers the most frequent one would be:
“I don’t know, but things have always been like this around here.”

Are there actions that you are taking in your business or your life that originally had a life affirming reason for being part of you, but no longer serves you? For example:

What did you have for breakfast;
How you respond to survey calls;
How your respond to solicitation visits;
How you respond to requests for help;
How you ask for help.

During this week of transition, check out what is on auto-pilot, and why is the banana in your life still hanging there above the ladder?

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Filed under Image & Identity, Intentions, Intuition, Motivation, Personal Transitions, Social Media

Tagged as business strategy, Changing for Good, Inner Coach, Lifestyle change, Sheryl Eldene

by Gail Martin | October 28, 2011 · 4:28 pm

The Millionaire Woman Club Interview

Our very own Gail Z. Martin spoke last week at The Millionaire Woman Club in Edmonton. Here is the video link from her interview with founder Debra Kasowski:

https://youtu.be/D6dxs7enSDU

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by Gail Martin | October 27, 2011 · 10:33 am

More Ways to Ramp Up Your Fall Marketing

By Gail Z. Martin

New year budgets—Managers who ran out of discretionary budget before the end of the fiscal year just ending may be counting the days until the new year’s budget starts and they can buy what they need. Make sure your business is top of mind by getting your message out early, before the holiday clutter. September and October are not too early for managers who are budgeting purchases for January.

End of year panic—Fall can be a moment of reckoning for managers who realize that there is more project left than there is calendar to complete it in. That can lead to forced spending on extra resources, productivity-enhancing tools and outsourcing to meet year-end deadlines. If your company can help with the last quarter crunch, start getting the message out in September!

Back from the beach—Some companies take a break over the summer. They put projects on hold, and set few deadlines. Then, as soon as school reopens, managers are back at their desks and everyone is recharged and ready to get down to business. That can include making decisions about purchases that have been deferred over the vacation months. Early Fall is the perfect time to follow up on proposals and close those deals with fresh sales materials or customized direct mail pieces.

Get ahead of your competition by revving up your marketing engines in the Fall. Use the pressure of the business cycle to your advantage, and market your goods and services relentlessly as the year counts down. By helping your clients have a successful year-end, you’ll also be doing your own bottom line a favor.

seoexperts360

Phone: +13036301380

Url: https://seoexperts360.com/

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Beating Stress, Fatigue & Overwhelm, Now and Into the New Year

Avoiding Burn-Out

Collaboration and Gratitude

Your Gratitude Log

STOP TARGETING MASS MEDIA (AND WHERE YOU CAN FOCUS INSTEAD)

Go Where Your Customers are Already Getting Their News

Freebie Friday From Our Very Own Faith Monson

The Millionaire Woman Club Interview

More Ways to Ramp Up Your Fall Marketing

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