Infusing Fitness into Business: Starting 2010 on the right foot
Did you end 2009 wondering where the time went, or were you just so darn relieved that the year was finally over? Are you finding it harder than you thought to keep up with your resolutions for taking better care of your health and wellness each day? Even though it’s February, it’s not too late to make 2010 the year you “Infuse Fitness into Business“.
Last year was certainly a doozy, and one that challenged many. We’re in a marathon recession here, not a sprint, so the economic stresses aren’t going to end any time soon for many. How do we stay focused, on task and keep a positive outlook when things aren’t necessarily going the way we’d like?
We take baby steps to infuse fitness and positive self care into our daily lives, even with networking and client relationship management practices. This will, in turn, help reduce our levels of stress, improve our attitudes, and maybe even reduce our need for stimulants like coffee, tea and soda to get us through the day, thus saving us some dough on those grande skinny vanilla lattes.
Think about the possibilities!
If you’re in a warmer climate, there is no excuse not to take that networking event you’re thinking of hosting outside with a “meet, greet and relax” outdoor yoga demo or a “meet, greet and groove” Zumba® demo. Team up with a fellow Chamber member, yoga or Zumba® instructor and infuse fitness into your businesses together, outside in the morning sun or on a fresh air break at the end of the day. What about asking your local ice skating rink to co-host a business card exchange for your Chamber or networking group? You can lace up some ice skates and zoom around the rink getting a bit of exercise while getting to know your colleagues better in a fun environment.
Part of your first and second quarter grass roots efforts could include a collaborative bowl-a-thon raising funds for a local charity or family in need. Or you could partner up with a local nonprofit to host a 5k walk/run or 1 mile fun walk. On a smaller scale, check out various, already scheduled activities on www.Active.com in your area and participate, wearing a shirt with your logo screen printed or embroidered on it.
Other ways to start 2010 off on the right foot with a balanced mind, body and soul could include:
- Scheduling 15 minutes each day to stretch -http://www.marthastewart.com/article/simple-stretches
- Log 5,000 or more steps each day -http://walking.about.com/cs/measure/a/locke122004.htm
- Save on fitness if you’re a senior – http://www.silversneakers.com/Default.aspx
- Trying out an indoor rock climbing gym – http://www.indoorclimbing.com/map/
- Lace up with your kids at your local ice rink – http://www.frogsonice.com/skateweb/clubs/us.shtml
- Check out some exercises you can do right from your home office – http://www.fatlossquickie.com
- Listen in – healthy mind, body and spirit tips – http://video.forbes.com/fvn/healthcare/bl_health103107a
- Are you a runner? Help homeless men and women get back on their feet – http://www.backonmyfeet.org/
- Want to slow down, regroup and stretch? Find a local yoga class and invite a client or colleague to try it with you – http://www.yogafinder.com/
- Consider adding another certification or designation to your bag of tricks – http://www.ivaa.org, http://aovem.com/ or http://www.vaclassroom.com/
- Prefer one-on-one programs? Find a certified personal trainer – http://www.acefitness.org/findanacepro/default.aspx
- Get inspired and grow – http://www.higherawareness.com/
- For every 10 miles you walk from now until the IVAA Live Summit on April 20th, save $30. There are approximately 13 weeks left until the Summit. If you walk 10 miles each week for 13 weeks that could be $390 saved! That is more than the earlybird registration, which ends on January 31st!
We all have either New Year’s resolutions or goals we’d like to accomplish in 2010. Our business and marketing plans include goals and action items for growth and managing client relationships. But do we have action items and goals for positive self care and infusing fitness into our daily lives? We need to consider caring for our minds, bodies and spirits in 2010. Our clients and families will thank us for it!
Copyright 2010 Teresa H. Berger and Innovate Services
You may use share this article with your contacts/readers but must include the following:
Teresa H. Berger, MBA is founder of Innovate Services and a certified group fitness instructor. I.S. creates positive buzz for clients by utilizing top-notch writing, editing and marketing expertise to build the “know, like, trust” factor. Her first book is due out in spring of 2010. She can be reached online or by emailing tchberger (at)InnovateServices (dot) com.
Infuse Fitness into Business: How to keep your fitness resolutions strong through the new year
Some of the most popular resolutions with each new year are to get fit, get in shape and lose weight. Though plenty of people jump into new programs in pursuit of those goals, many aren’t able stay fit, in shape and keep the weight off.
The rich foods and drinks of the holiday season leave us all feeling a little bit uncomfortable, which is another factor that sends people to gyms and to stores in search of workout videos. After that point, though, a plethora of complications can arise and sabotage those good intentions. It’s hard to get motivated, going to the gym takes time many people don’t have, workout DVDs don’t meet individual needs, it can be intimidating to go to a public gym and on and on. And when these issues start piling up, people stop seeing results, which is enough for them to give up entirely.
Avoiding those pitfalls might seem impossible, but there are some solutions that can really help you follow through on your resolution and make it last all year long. If you can stick with your fitness goals this year, it’ll be a resolution that you won’t have to come back to next year.
* Head to the Web
You already shop, connect with friends and keep up on the events of the world on the Internet, and now it’s an ideal tool for getting in shape. There is quite a lot of information to wade through, and some sites stand apart for being well-designed and truly effective. The free exercise Web site Wexer.com (Wexer is short for “World of Exercise”) is a resource for a wide variety of specialized exercise videos. A unique option is that you can customize what videos are recommended for you by filling out a self-assessment that takes into account your current physical condition, your exercise experience, goals and other factors.
* Don’t waste time – or money
With work, kids, friends and family, our days are already full. Taking the time to go to a gym can be a real strain on your schedule, adding in transit time, waiting for machines, locker room time, and then the drive back home – not to mention the time you actually need for your workout. You can cut out much of that time wastage by working out from the convenience of your own home. Don’t get muddled in workouts that aren’t right for you, though. Buying DVDs to use at home is a minefield, and an expensive one at that. How many times have you spent $20 on a DVD only to find that the exercises aren’t right for you? Free exercise programs on Web sites like Wexer.com will help you focus on your specific needs, goals and abilities – and you can even choose the duration of the workouts, so you’ll stay on schedule.
* Social support
One of the characteristics of most failed plans to get fit is a lack of motivation. With no one to back you up, it’s easy to let things slide – to the point where you’re not even working out anymore. We’re all more connected more than ever these days, and that can easily translate to a support system for your workout goals. Wexer.com brings in social media functions, like synching with Facebook, Twitter and Web-based e-mail programs, as well as the ability to connect with other people who are using the site to get fit. You can challenge friends, family or colleagues and help keep each other on track, or if you’re going it alone, you’ll get follow up e-mails and alerts that correspond to your fitness, weight loss or exercise frequency goals.
If you can take control of your workout goals by making them fit your schedule and finding good support, your goal to get fit and stay fit throughout the year is more attainable than ever. For more information about how to stay on track and to get started with your own unique workout program, go to www.wexer.com.
Courtesy of ARAcontent
Infuse Fitness into Business: Make a limitless resolution to get fit
Many of us make grandiose New Year’s resolutions that we mean to follow through on and never do. Sometimes we might know that what we’re doing isn’t sustainable over a year, and other times, we underestimate exactly what we need to stick to a resolution. You often need more than just will power to really see results, especially when it comes to the popular resolution to get fit.
If you’re embarking on a journey to find a fitter, healthier version of yourself, start with these tips that will keep you from putting limits on what you can achieve.
Exercise anywhere
Even when you’ve fallen into a good, steady routine in your everyday life, fitting trips to the gym and other workouts in when you leave the home base can be difficult. It’s very easy to be tempted to cut yourself some slack and ignore exercising, but you’ll regret that decision sooner rather than later.
Luckily, technology makes it easy to bring your workout along with you. With workout programs like iTrain, your exercise regimen is as mobile as you are – you can easily download workouts and carry them with you everywhere, on your MP3 player. So whether you’re in New York or London, you really can work out, just the way you want to.
Exercise any way
There’s no one best way to work out – you need to know what’s best for you. Many people need to keep things fresh to maintain their interest in exercising, and they need to look for different kinds of activities that will help them along the road to fitness. By using online resources for exercise, you’re expanding your repertoire. Not only will you stay interested, you can also work different parts of your body. There are a wide variety of programs on iTrain, ranging from their iSculpt Ballet program, which uses ballet techniques to create long, lean muscles, to cardio programs that focus on heart healthiness while helping you create a toned body.
Exercise anytime
There are some days when you’ve got to do a shorter workout and others when you can go on as long as you’d like. Downloadable fitness workouts range in length – you can pack your MP3 player with everything from 20-minute workouts to 60-minute sessions – so you can have the right workout for any situation.
Of course, “time” means the long term, too. Don’t box yourself in to a time limit like three or six months – take all the time you need to achieve your desired results. To make things more streamlined, you can pay one flat fee for a year of unlimited downloads on iTrain. While they also offer plans that let you download programs a la carte or three at a time. Either way, once you pay the fee, the workouts are yours to keep, so you can go back to them time and again.
Exercise at any level
Whether you just want to get healthier or are shooting for sculpting your body into Hollywood shape, with dedication and the right tools, you can achieve your goals. It’s important to have good support, which you can often find with a personal trainer – but that can be an unrealistic expense for many people. Online programs offer some of the most valuable benefits of a personal trainer at a fraction of the cost. Celebrity trainers provide the instruction on workout MP3s from iTrain, and you can also e-mail the company to ask for customized routines. If you feel limited in what you can achieve, search out solutions on the Web or at the gym, and you’ll be able to make good on your New Year’s resolution.
Courtesy of ARAcontent
What does a virtual marketing firm do?
We thought we’d share our latest video with you to (hopefully) shed light on what virtual assistants or virtual marketing firms like ours can do for your business. It’s long, so we don’t expect you to sit through the whole thing…but we’d be thrilled if you did. Not only do we provide video / slideshow development support, but we can help you promote products, real estate listings and more with them through the various outlets available.
Let us know what you think – the good, bad and ugly by commenting below.
Thanks Giving – 11 Reasons To Be Thankful
Okay, this post is less about public relations, copy writing or editing and more about being thankful for what we have; having a sense of peace and contentment with where we are today. A colleague and friend recently published a book that speaks to this message — one day can make a difference in rediscovering dreams by gaining new perspective, modifying priorities and knowing your purpose.
So in this time of giving thanks, I thought I’d share what I’m thankful for. I wish all celebrating the U.S. day of Thanksgiving a safe and happy holiday!
1. I am grateful for client partnerships and collaborations this past year and those that are growing and will flourish in 2010. This past year I’ve returned to the life of a virtual professional by default (a product of a lay-off) and have continued working relationships with past clients and have built new ones. I’m grateful for each and every client this past year and am in a place where I can say I love all of my clients.
2. I am grateful for my partner and best friend, Peter. We’ve weathered some pretty serious storms — the premature death of my mother, my chronic back problems, and other challenges (ones that we all face at some point in our lives). I’m grateful every day for “my rock”.
3. I’m grateful that the sun rises and sets each day. There’s nothing better than watching a beautiful sunset. Having the time to watch a sunrise or sunset is rare, but when it comes it’s so peaceful and relaxing. As business owners dealing with several client needs at a time and our personal commitments, it’s so hard to practice being in the moment. My hope is that there is more of a commitment to that in the New Year.
4. Are you grateful for the mistakes you’ve made this past year? Why should we be? For one, it’s an opportunity to learn and grow, right? When we make mistakes we’re proving that we’re human but also giving ourselves an opportunity to learn and improve. So I am grateful for the large and small mistakes I’ve made this year.
One large mistake I made recently was to lift too much weight when I knowingly had a bulged disc in my lower back. This simple, or what I thought was simple, act of working on a home project with my husband is part of what led my bulged disc to become herniated…so badly that the orthopedic surgeon I am considering was shocked I was walking with no pain. So, the consequence of that mistake is requiring me to be more mindful of my limits and get surgery to prevent anything worse happening to my body. The consequences of this could be serious (especially if I do not get surgery), but I’m not letting it get the best of me. I’m owning up to that mistake, recognizing my limitations, and pledging to myself to never, ever sacrifice my health and well-being again. I’ve got big, muscular friends that can come by and help with the heavy lifting projects!
5. I am so grateful for the ability to help “create positive buzz” for my clients. I love writing; extracting ideas from clients and turning them into concise communications pieces. I am thrilled when a client gets exposure for their products or services. It’s not about the money; it’s about “creating positive buzz” and helping others achieve their dreams and goals.
6. If I were placing these 11 reasons in order by importance this would be #1. My daughter makes me grateful every day. Life changed completely once I became a mother and I would never change it for the world. I have a new source of laughter and inspiration every day and it’s all wrapped up in a 3+ foot tall, giggly, smiley package.
7. Philadelphia, “the city of brotherly love” is my home away from home. I’ll always consider Maryland my home, but for some reason I was always drawn to Philadelphia. I love this city, I love the diversity and its culture and I love living close enough to hop on the train to grab lunch with my husband or meet a prospective client.
8. I’m grateful for the ability to work from anywhere. As virtual professionals we often have the opportunity or even necessity to work outside of our home offices. I have worked from my back patio overlooking my yard, in the car, at Panera, at clients places of work, at the beach and at family members’ homes. You can be super-productive with a change of scenery from time to time.
9. I’m grateful to have the opportunity to work at developing other dreams and interests. We don’t necessarily have to be tied to one thing always…I’m sure all of us have varying interests and aren’t solely tied to our virtual businesses. Being friendlier to the earth is one of my interests which is why I developed weeBGreen, with the help of a close friend, in April of 2009. My hope is that it grows to be a sought out source for shopping locally and regionally for earth friendlier products for “wee ones”.
10. I’m grateful for the lessons learned from my mother. I had 22 years with her and she is still guiding me today. She was a firm believer in following dreams and often referenced a poem by Louise Driscoll:
Hold fast your dreams!
Within your heart
Keep one still, secret spot
Where dreams may go,
And, sheltered so,
May thrive and grow
Where doubt and fear are not.
O keep a place apart,
Within you heart,
For little dreams to go!
Think still of lovely things that are not true.
Let wish and magic work at will in you.
Be sometimes blind to sorrow. Make believe!
Forget the calm that lies
In disillusioned eyes.
Though we all know that we must die,
Yet you and I
May walk like gods and be
Even now at home in immortality.
We see so many ugly things -
Deceits and wrongs and quarrelings;
We know, alas! we know
How quickly fade
The color in the west,
The bloom upon the flower,
The bloom upon the breast
And youth’s blind hour.
A place apart
Where little dreams may go,
May thrive and grow,
Hold fast – hold fast your dreams!
11. I am grateful for my membership to the organization for virtual professionals, IVAA. I’ve made great connections and have developed lasting client and collaborative relationships through this organization. I’m happy to serve as a volunteer staff writer for the IVAACast and hope to see many of my colleagues at the live summit in April!
What are you grateful for this year?
Share your comments here or on Twitter using #gratitudemonth.
Copyright 2009 Innovate Services & Teresa H. Berger
Creating Positive Buzz: Jonathan Fields Shares His Wake Up Call
Ever heard of Career Renegade? If not, check out what the author, Jonathan Fields, says about his life transition to work he’s passionate about:
This is the kind of wake up call many of us do not want to have! Now is the time for us to focus on work that inspires us; that drives our passion. If you are doing what you love, making a difference and following your passion let me know…I’d love to help you create positive buzz about your passion-filled business.
Infuse fitness into your business: test your comfort level
As entrepreneurs and virtual professionals, all of us have one thing in common…we have an entrepreneurial spirit or at least the strong desire to own our time. In that desire to own more of our time, make our own schedules, we might have imagined that we’d spend more time reading, exercising, taking care of ourselves physically, mentally and spiritually more than we might have working in a traditional brick and mortar employment situation.
Finding other virtual professionals that have clearly grasped the need for set boundaries and “ME” time is inspiring and motivational. Whether you know of them or have had the privilege to meet them in person, Caroline Wright of Wright Solution and Carla Wilson of Wilson Virtual Assistants have successfully infused fitness into their businesses. They have clearly set boundaries, are open and honest with clients from the get-go and have implemented systems and support that help their businesses operate smoothly even when they’re off walking 190 miles Coast to Coast in England raising money for cancer research.
Carla and Caroline were gracious enough to answer some questions for us about their 190 mile walk, the effect, if any it had on their businesses, and what it meant to them to have the time away from the business.
What was the reason for planning this trip?
Caroline: I had always had the personal goal of completing a long distance walk, but wasn’t sure where or how. About 18 months ago I had made the decision that the time was right; and this was always a deep personal goal, not about my business or my family…just about me achieving something I’d always wanted to. Because Carla has a positive “can do” attitude and I knew how physically fit she is, I thought she was a great person to experience this journey with.
Carla: I was thrilled to have the opportunity to share this dream of Caroline’s with her.
How did you prepare for this trip?
Caroline: With regard to the physical training, I am typically at the gym three times a week, so I added daily walking around my neighborhood in addition to my normal exercise routine. Then I gradually increased my walks from five miles to 8, 10 then 15 and more.
Business-wise, the preparation was much easier because I am out of the country for the month of August each year. I communicate this to clients well in advance and remind them on a regular basis throughout the year so we tie up any lose ends prior to August. I don’t disappear throughout this month, but clients do know I will not be keeping normal business hours. This year, I just told them (with a grin) that I’ll be off the grid for two weeks on vacation; something I’m sure they’ve heard of before. Having this time away with family and friends is my way of staying connected; it’s a huge part of who I am.
Carla: I typically exercise three to six times a week, so to train for this it consisted of adding in several mile walks each day. It was an interesting challenge to fit it in and keep up with all of the other commitments we have each day. We had 18 weeks to train and Caroline had found a good training program to follow. We reported our progress to one another, keeping each other accountable.
With respect to preparing my business for this it was my first extended time away from it, so I made sure I had adequate coverage by communicating with the VA project manager on my team. Any client work, emails or phone calls were handled by her. Having her up to speed with my business and client work helped me avoid worry about clients calling or needing anything.
What was the greatest challenge in keeping up with your business while on the road?
Both Caroline and Carla knew that having reliable Internet access would probably be the most challenging piece of staying connected. But they also had systems in place that gave them peace-of-mind that things were being handled while they were away. Both mentioned that the magnitude of the walk itself kept them from focusing on business or anything else other than staying on track and getting to where they needed to go.
Did this trip energize you and give you time to reflect on your business goals/dreams?
Carla: A month or two before leaving for our trip I thought we’d have time to talk business, organize and implement whatever I dreamt up on this trip. But once we started our Coast to Coast walk, I quickly realized that we had to concentrate on not getting lost and keep track of our task at hand. For me there was no epiphany on the trip, but when I returned to the states I had a clear head; figured out questions I had about my business. I did realize through this trip that I am much stronger mentally and physically than I thought I was. I’ve also come up with a new mantra, “It is what it is.”
Caroline: For me, business and self are not separate entities; my business is me and I am my business. My level of confidence definitely increased throughout this trip. I learned to be afraid of the unknown or the challenge but to do it anyway. We need to be able to face fears in order to succeed in any aspect of life.
What changes if any did this trip motivate you to make business wise and on a personal level?
Caroline: This trip gave me the opportunity to step outside of my business. It was a hugely intense experience; it took me outside of everything else. On a personal level I know I will do something like this each year, challenging myself physically even if it is a small challenge.
Carla: My confidence level definitely increased throughout this trip. It’s given me the insight to stop over thinking things and I’m going to refine who I am marketing my business to. I also decided to let go of a not so ideal client the Monday I returned to the office. Lastly, this proved that I am definitely up for more physical challenges; Caroline mentioned the Himalayas but I’m not so sure about that one; may be too snowy for me!
What advice do you have for others that may want to commit to taking time to “infuse fitness into their business”?
Carla: Do it! It will expand your comfort zone and you grow when you are outside your comfort zone. Besides the physical benefits by challenging yourself you’ll become much more confident.
Caroline: Start out slow if you want. Walking is a good, easy activity to sneak into your daily life. In 45 minutes you could walk three miles. Plan to close your office at a specific time each day and choose cathartic activities like walking that can be a good stress reliever and allow you time to work through problems in your head. Just getting up out of your chair and getting some fresh air can help you think about things differently.
Caroline and Carla are two amazing business owners that took time out and time away from the business to challenge themselves and came away with greater confidence levels and renewed energy. Their trip was not only a way for them to challenge themselves but also to raise money for cancer research. To find out more, please visit http://wrightsolution.wordpress.com/.
Just as corporate employers sometimes take their employees out for ropes courses or white water rafting, we need to devote time to feeding our minds, bodies and spirits. It will not only benefit our bodies and minds but our businesses.
Copyright 2009 Teresa H. Berger, MBA & Innovate Services PR|Editorial
Creating Positive Buzz: Two Women. 190 miles.
Carla and Caroline take on 190 miles coast to coast.
Philadelphia, PA – This past July Philadelphia area business women, Carla Wilson and Caroline Wright, trekked 190 miles coast to coast in England. Their journey began as a physical challenge putting themselves to the test and ended up as a unique way to raise money for the American Cancer Society.
Carla Wilson and Caroline Wright, a native of England, set out on a 190 mile hike from St. Bees along the Irish Sea to Robin Hood’s Bay along the North Sea. Each day the hike was in the range of 15-20 miles and at times they hiked through non-stop hail and rain. Both are Philadelphia area business women and were able to take two weeks away from their businesses without skipping a beat. The goal of this trip was two-fold. First it started out as a life-long dream of Caroline’s to complete a long-distance hike and Carla was her chosen sidekick for the adventure.
The second goal only seemed natural to the two area women; raise funds for cancer research with each mile walked. For the 190 miles walked Carla and Caroline set out to raise $1,900 or $10 per mile. To date they are at 78% of their goal and are back on American soil. Carla mentions, “…my cousin passed away from cancer – specifically melanoma. And since I never followed through in making the donation in her name that I had wanted to do, I thought I’d set up a fundraising effort to raise important funds for research for the cure of this disease – and dedicate my walk to her and others. Unfortunately, so many of us know folks who are living with or have battled cancer. We need to help kick cancer’s butt.”
With cancer touching so many lives in various ways these days, it’s hard not to take notice of those putting their bodies to the test to raise awareness and funding. Carla and Caroline completed their journey and would love to help in the fight against cancer. For more information on their story and cause, please visit http://wrightsolution.wordpress.com/.
Healthy Body = Healthy Mind = Healthy Business
Yeah, but I have a to-do list a mile long for myself…and for my clients.
I hear ya. I get truly get it. We all have numerous demands placed on us by clients, our businesses, ourselves and others…especially if we’re parents or caregivers for others. And don’t get me started on the whole women saying “yes” too often topic or the fact that mothers don’t catch a break. It’s true, you know it!
What if we were to fall ill ourselves or worse our life cut too short as a direct result of lack of self care? Who would all those people rely on then? Don’t get me wrong I know there are numerous risks, diseases, and other things out there in our universe we just can’t control. But we have more control over our life and our bodies than we think. Don’t we owe it to ourselves and those around us to do our best to be there for the long haul? My bet is that the more positive self-care we infuse into our daily lives, the more efficient, healthy and productive our businesses will be. The simple equation is:
Healthy Body = Healthy Mind = Healthy Business
Could Positive Self-Care Lead You To Your Ideal Clients?
I believe wholeheartedly that the better we take care of ourselves, the more respect we have for our bodies, the more confidence we will have. And yes, this can lead you to your ideal clients. Why? Because when you value your time, make an appointment with yourself or your workout buddy to exercise, even just a 10 minute walk every day can improve your outlook immensely. And when you’re on top, no one can get you down. When you’re at the top of your game, living authentically, being true to yourself and giving yourself the time you need to refuel your confidence shines.
How do you infuse fitness into your business?
Do you have daily or weekly tricks for inserting positive self-care into your life?
Copyright 2009 Teresa H. Berger, MBA & Innovate Services PR|Editorial
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Innovate Services & Client Media Mentions…
http://www.business-opportunities.biz http://blog.cristinafavreau.com http://www.ivaa.org/pdfs/latestcast.pdf http://www.toiletpaperentrepreneur.com/blog
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