She Owns It

Celebrating, Connecting, and Supporting Women Entrepreneurs

One simple decision in the morning will transform your lifestyle and well-being! by @AnuMeera2024

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by Anu Bhatnagar

As a business owner, your life is all about smart decisions and making the most of the resources on daily basis.  Are are you taking that one very simple, profound decision that can transform your health and wellbeing?

The decision to have a well balanced breakfast on regular basis – how about it?

Breakfast – yes, this simple step can be an anchor of your well-being and better health.

Health studies have time and again pointed out that the breakfast is the most important meal of the day. In the next 400 words, I share why and how you can make it a part of your life.

Six benefits for a winning start:

  • Fuel the brain and start with optimal performance, including better thinking and more clarity.
  • Give your body a signal to regulate vital functions and reduce cravings.
  • Helps balance your hormones and prevents sudden drips in energy throughout the day.
  • You can stay on track with weight and fitness goals. Science says we consume lesser fats, eat more fruit and vegetables and have higher daily fiber intake after a breakfast.
  • Lower tendencies to eat junk food.
  • Better cardiovascular health is a result of overall good lifestyle habits including regular breakfast, moderate exercise and sleep.

But where is the time – the I – am – too – busy struggle is real.

Yes, you are busy, you have 100s of tasks to check and you are running an entire brand on your own. However only ten minutes a day or less for your self-care is a very good decision.

I will make it easier for you to make it an enjoyable and easy experience!

No-excuse Breakfast under 5 minutes!

  • A fruit and green smoothie is a winner. All you need is a cup of milk, yogurt or coconut water plus a handful of spinach, some fruits and your breakfast is ready in less than three minutes.
  • Yogurt and fruits is well balanced combination of whatever fruits you have. Pick out of full fat, low fat or any variation and simply layer with a mix of fruits of your choice. Strawberries, blueberries, banana, apples are all great choices.
  • The power of dry fruits is unmatched. Dry fruits are nutrition dense foods which mean a handful is enough to add good value. Almonds, walnuts, dates and raisins with yogurt or a glass of milk or coconut water and you are set.
  • If you can plan in advance then use oats and quinoa, fruits, milk, and any number of ingredients to make simple, creative and filling breakfast bowls

Not a sweet person? Try savory breakfast that can be ready in less than 10 minutes.

  • Boiled eggs salad with simple toppings of diced tomatoes or salt and pepper.
  • A multigrain toast with scrambled eggs is a perfect choice. You get bonus points for adding greens to your eggs.
  • A savory muffin is an easy filling choice and there are ample organic varieties and if you are a baker yourself then you can choose n number of veggies that can go in it.

With ten minutes of planning, better shopping and quick adaptation, anyone can start having a well balanced breakfast. Anyone, including very busy entrepreneurs like you!

 

 

You Know This Song: Having Confidence to Sing the Soundtrack to Your Life by @NancySolari

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by Nancy Solari 

One of my favorite hobbies and passions has always been karaoke. But as my vision started deteriorating after being diagnosed with Retinitis Pigmentosa, I found I could no longer read the lyrics at a distance. I solved this by having the karaoke host at my go-to bar whisper the words to me while I sang, but when I visited other karaoke places, I ran into issues with the DJ or manager being uncomfortable reading the words to me. In my mind, I felt more secure when they assisted me, but the audience often sat there whispering among themselves, confused by my performance.

One night, I was at a bar with my friends and serenading them with the well-known Britney Spears song “…Baby One More Time.” The manager agreed to whisper the lyrics in my ear, but I had to repeatedly lean down to hear her; my body swaying like a pendulum during the performance. Suddenly, a woman got up from her seat, marched towards me, slammed her hand on the stage, and shouted: “You know this song!” Without another word, she disappeared, and I never encountered her again. But I immediately started singing the song without the manager and to my surprise, she was right: I sang the song perfectly. I realized I no longer needed my “karaoke crutch” of having the words read to me in order for me to succeed.

The next day, I was still perplexed by the mystery lady and my triumph in the bar. But it gave me the chance to understand I had become too dependent on others. The interruption of my song allowed me to recognize this and trust my abilities again.

In order for us to grow into being our most authentic selves, we must plant the seeds of the following qualities…

 

Let disrupters Into Your life

When I performed at karaoke bars, I was content with someone feeding me the words until the I was jolted into realizing the truth: I knew the lyrics and was capable of singing on my own. What I needed was someone to assist in my overall personal growth.

We need these people in our lives, because there are insecurities we cannot recognize in ourselves. The woman who interrupted me on stage saw the discomfort in my body and gave me the impetus to perform without assistance. Our friends and family do the same for us: They give us guidance and provide opportunities that endow us with confidence.

 

Believe in Your abilities

When my vision started worsening, I began leaning on those around me. It was only when I started singing on my own again that I grew more self-reliant. I developed a new habit of listening to the song a few times to learn the melody, and practicing for hours before performing. I discovered if I messed up the verses, I could just smile and make them up as went along: I learned how to adapt and become a stronger.

To find this self-assurance, I had to examine what I liked about myself. Nobody is perfect, but we have to consider a skill we take pride in and let it be our signature trait. For some it might be a physical attribute, and for others it may be intelligence. We can use confidence in this singular feature to build our self-worth in other areas: It becomes like a business card defining us in the best way possible.

 

Play Only Your Soundtrack

 My ability to sing and do karaoke is important because it stems from a time before I lost my sight. The music industry was a career path I went down for a brief period. I was going to music award parties, meeting with presidents of different record labels, and recording my music. As exciting as the industry was, I encountered sexual harassment that made me feel powerless.

One night, I was at an industry party that opened my eyes. I found myself scanning the room and observing new artists who were indulging in drugs. In that moment, I went to the bathroom; tears were running down my face, and I felt adrift in a sea of partiers. I looked in the mirror and told myself: “These are not my people.” I immediately left the party and walked away from the music industry. I found the confidence to step out of that world, and I felt like I gained my soul back.

By confronting what I desired in life and have conviction in my morals, I left behind people I knew would not have assisted my growth. To find our true selves, we need this self-reflection. I found when I journaled or voiced my thoughts into a recorder, I effectively discovered my inner pain. When we examine ourselves through a different prism, we learn what holds us back and can create change in our lives.

The soundtrack to my life is far from complete, as I continue to be challenged by my vision every day. But each time we are confronted with adversity, we must remember our best verses will be about overcoming hardship, and the greatest songs often take years to write. Along the way, when self-confidence meets our authentic selves, we come one step closer to finishing the album to our life.

And that is music to my ears.

 

 

Nancy Solari is an inspiring example of living life with a positive mindset, regardless of the challenges you face.

At sixteen, she was diagnosed with retinitis pigmentosa: a progressive retinal disease that leads to blindness. Over the years, Nancy experienced significant vision loss, but refused to let this dissuade her from following her dreams. She obtained a BA in broadcasting and psychology from the University of Oregon, worked for Good Morning America and Entertainment Tonight, had a successful singing career, and was a top-producing Realtor in Southern California.

Nancy went on to obtain a life coaching degree, and launched Living Full Out in 2008 to help others achieve their goals. An accomplished coach, speaker, and host of the national radio show, Living Full Out with Nancy Solari, she shares her tools for success with audiences and organizations all around the country.

 

 

 

Confidence and Vitality: The Art Of Healthy Living by @AlkasTotalFit

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by Alka Sharma

You can tell a lot about a person when you watch them walk into a room. They are either timid or confident. Some people almost peek in with a shy fear, while others do not seem to care and command a presence… a confidence.

The confident ones are easy to spot. Demonstrating confidence is being sure of yourself and your abilities. No arrogance, but a secure, calm, quiet, inner knowledge of who you are. Confident people feel ready everyday to take on challenges, tasks, and opportunities regardless of what may be around the corner.

Consequently, it is hard to feel sexy or be confident and full of vitality when you are physically or mentally unhealthy.

 

Confidence Is A Journey

My personal journey towards feeling confident started when I had extreme weight challenges that led me to a lack of self-confidence, not to mention the lack of self-esteem that came with it.

Emotionally, I was a wreck. I became withdrawn from the outside world because physically my body was hurting me. I did not know how to respond with power.

I questioned If we are born with confidence or if we must build it? I concluded that confidence is a person’s ability to believe in themselves and their strengths to succeed. So, it is both a trait we have inside us that must be built.

The greater your confidence becomes, the more aware you become of life, and more engaged. When you gain confidence, you increase your vitality.

 

Vitality Examined

For a long time, my internal emotions were dormant and I had to regain, reclaim, and rejuvenate my confidence. I desperately wanted change. Vital health is our number one asset. As I plucked up the courage to walk into a gym there was this fear that came over me of, “I don’t belong here among fit bodied people.” Simultaneously, another voice was telling me remember the change I was looking for in my life. This was the voice I chose to listen to.

I was on the road to being healthy and I could not wait. Changing felt great. We all need to be pushed at times. Working out releases endorphins and makes you feel energized. You begin to see a new glow about you. There comes a feeling of being full of vigor and joy.

 

Our Health Is Our Wealth

As working out was giving me this joy, I was loving the ride for the first time.  I was seeing the difference, gaining confidence from my posture, walking tall, feeling proud, my confidence was hitting the roof, I saw energy levels increase. My vitality was booming. During the day I became more productive and had a greater mental focus to carry out tasks.

Working out and feeling good about your body is the most amazing feeling.

What is equally important?

Self care practices. Research. Question. Ask. Carve out time for yourself. No matter whether it is going to a spa or getting pampered. Take time for yourself away from everyone including your spouse or kids (it is healthy). Read a good book. Take a class. Learn a new skill. Have tea and soak in the sun.

 

Moving Forward

Mentally we all need this. Carving out time for yourself is essential. It provides us new energy to tackle the days ahead, increase our vigour, our liveliness, that get up and go, that ‘joie de vivre’ feeling we experience that comes from the power of self care.

When I began to adopt the practices of self care, I began noticing huge shifts from an energetic perspective. Gaining clarity allowed me to become focused on tasks, and wow, it was powerful.

Being physically and mentally healthy enables us to successfully merge our personal life, family, relationships, and running and managing a successful busines consecutively.

 

 

Alka Sharma is founder and CEO of Alka’s Total Fitness. She helps women gain inner strength through empowerment, taking control of their health and fitness. By transforming women’s lives, they build relationships while getting strong and fit at the same time all while having fun. Alka is an accomplished professional ballroom dancer having competed both locally and internationally. She truly enjoyed the high of dance performance and training which led to her journey inside the fitness world.

Alka’s inspiration came from Gillian Michaels. Gilian is strong and dynamic both physically and mentally. It’s a character she admires along with her drive and tenacity.This drive and tenacity was apparent when Alka launchd her fitness studio. She can be found at Alka’s Total Fitness.

 

 

 

 

Making Sense of the News: Making Choices About Your Health by @lgfit

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by Luci Gabel | Featured Contributor

It seems like a major diet or exercise article comes out every month
telling us what was good for us is now bad, and what was bad for us is now good.

Saturated fat used to be taboo; now media encourages us to eat more butter.  Some say red meat causes cancer; others say it can save your life. The four-minute workout shows up frequently in the news; then you’ll read you can’t lose weight with exercise.

What’s a busy woman to do if she wants to keep up with current information on how to stay healthy?
I can’t tell you how many women have come to me, exasperated and defeated, disappointed time and again by popular fads.

Many have cycled up and down in weight because they’ve hopped from one diet to the next, hoping one will stick. “Research is moving so fast,” they say, “it’s too hard to keep up.”

If you feel this way, I’m here to tell you: Rest assured; research doesn’t change that fast, and you do know a lot about how to be healthy. It’s just a matter of keeping your bearings when reading the “newest” news.

When reading about health research in popular media, remember:

  • A headline is written to attract readers.
    A headline is supposed to be an attention grabber. If the headline interests you, read or skim the article. Sometimes the article’s main point is the exact opposite from what the title implies! But, you won’t know unless you read it.
  • Going viral is the goal. Truth can be secondary.
    Most journalists have a background in journalism, not science. When the media reports a research study, the author highlights the information he or she thinks is most exciting. Unfortunately, important information is often left out or misrepresented.
  • One study will never provide the complete answer to a question or totally reverse our current knowledge on any subject.
    There needs to be a lot of studies that point to the same conclusion in order to shift the tides in science. It’s not a downfall of science; it’s how we gain knowledge. 
For example: whether the subjects exercise regularly, the kinds of food they eat, their genetics, and even what part of the world the subjects live, will affect the results of a health study. There are so many human variables that one study can’t take them all into account or rule them all out. That’s why many studies need to be performed to answer one question.
  • One size doesn’t fit all. 

    If a study is done on sedentary diabetics, we can’t assume the outcome would be the same if it were done on non-diabetics, or active people, or even active diabetics for that matter.  Study results only apply to the type of people who are studied.
  • The further away the subjects of the study are, the more exotic the title is.
    That’s about it. Because Amazonian tribes eat it, or Tibetan Sherpas drink it, doesn’t mean it’s healthy for Americans who work at a desk all day.

If a health topic in the news  interests you, here are three ways you can get more info before you change your habits:

1. Find out what scientists agree on.
This is the easiest and fastest way for a busy professional to get the low-down on health facts: check out the websites of applicable associations and organizations. They make decisions and set guidelines based on what the greater body of research currently supports. Examples are: American Cancer Society, Center for Disease Control, American Heart Association, American Council on Exercise, and the American College of Sports Medicine. If you want other input besides American agencies, you can look to places like: British Dietetic Association, Canadian Heart and Stroke Foundation, National Heart Foundation of Australia, and World Health Organization

2. Ask a professional
preferably someone educated and experienced in the topic. At the same time, remember that professionals can only offer advice based on his or her background and experience so speak to more than one person if you can.

3. Go to the source
Find the research in PubMed and read the abstract to garner a quick idea of what the researchers concluded from the study.  Sometimes the scientists come to different conclusions than what shows up in the media.

You’re busy, and you deserve to be well-informed
so you can make quick and good decisions when it comes to your health. You can save social media, news, and magazine-type health articles for light reading and make solid life-choices based on high-quality sources.

I recently made a video on the current media craze surrounding coconut oil to illustrate some of the points I’ve mentioned here. Is coconut oil good, or bad for you? Watch the video and see what you decide!

 

https://youtu.be/Aorl8YMgsaw

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Choosing A Healthy Lifestyle by @cupcakesandlife

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by Pavlina Toren | Featured Contributor

I am a huge fan of working out or being active. I think working out is super important and great for your overall health and well-being. Even more so than working out though, I think choosing to live an active healthy lifestyle is the key to feeling good. Whether you live in a warmer climate or in a place where you get to experience all 4 season, living an active healthy lifestyle requires only one thing: making a conscience choice to do it. And then there is the part of actually doing and sticking to it. So if you have made the choice to live a healthy lifestyle I want to share some easy tips on how to stick to it.

Choosing A Healthy Lifestyle

FIND YOUR “WHY.” Identify what motivates and drives your life toward self-care and being healthy. Is it someone special in your life, memories you would like to make or dreams you would like to achieve? Whatever it may be for you it will help you in achieving success in your healthy lifestyle.

UNITE. Join with others as a means to encourage, support and empower healthy changes. This could be a Facebook group where you share goals, inspirational quotes and healthy recipes or a monthly hiking club that encourages your exercise to be fun! The options are endless of how we can unite. Our healthy lifestyle not only makes us feel good about our choices but sets a great example for future healthy change in our loved ones.

SIMPLIFY YOUR NUTRITION. Getting back to the basics of whole food eating is one of the easiest ways to have a healthy diet. What is whole food eating? It is focusing on eating unprocessed REAL foods, increasing our produce intake, using fresh herbs to season our food instead of added salt, decreasing concentrated sweets, and choosing whole grains and lean proteins. This always seems to be the hardest change but the one that lets us see the real change. I have recently started a fitness journey and have incorporated some great recipes into my diet. Simple nutrition protects the heart and mind, decreases blood pressure naturally and prevents disease.

INCLUDE YOUR FAMILY. For me this is a important one, I am at the gym 5 days a week (Monday-Friday) and on weekends I want to spend time with family. To maintain that healthy living attitude I get my family involved. Each week someone picks a activity to do outdoors. This keeps me moving and being active while doing something fun.

GET MOVING. Physical activity benefits the heart by decreasing total cholesterol and keeping your health in check. It also promotes a healthy weight that reduces the risk of developing disease. A big bonus is that activity has been proven to increase the release of hormones that produce that happy feeling.

There are so many benefits to choosing an healthy lifestyle. It will do wonders both for your body and your mind! So what are you waiting for start living a healthy, active life today.

 

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pavlina-torenPavlina Toren, Digital Influencer, Blogger and the creative mind behind CupcakesAndLife.com

Pavlina is a Vancouver based lifestyle blogger who spends her time with her family, staying in shape and blogging about her favourite topics. Pavlina pours her heart and soul into every endeavour. With infectious energy and creativity her passion for travel, fitness, fashion, beauty and life is expressed at CupcakesAndLife.com.

Connect with Pavlina: Facebook | Twitter | Instagram | Linkedin

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Use a Coach and Watch Your Results Sky Rocket in Remarkable Ways by @lisaillman

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SherriBeachBody

by Lisa Illman | Featured Contributor

The word coach has traditionally been recognized in professional sports. Names like Vince Lombardi, Phil Jackson and Bear Bryan come to mind. Nowadays though, people outside of this exclusive arena are successfully using coaches in a number of areas in their lives. Coaches are being brought into our personal lives and our businesses to help us increase results and accelerate triumphs. I have been fortunate to use a coach in a number of areas of my life including fitness and have first hand watched my results significantly improve. Before choosing my coach, I make it a point to interact several times in order to make sure our values and goals are aligned. When I connected with my fitness coach, Sherri Palackdarry, I knew we would jive and that my efforts would multiply through her guidance. There are three things Sherri told me I would benefit if I used her as a coach. These elements are key to any area of coaching, they won me over and as a result, my results skyrocketed.
 

These three things are:

 

Accountability

“Having a private Facebook page enables my clients to post their meals and their workouts. Being accountable for your actions helps you to be more disciplined and successful. “

I knew when Sherri told me “accountability will help you reach your goals faster and more effectively then going it alone” she was spot on. How many times I have gotten half way to my optimal weight or fitness goals to stop and throw in the towel because I had no support and no accountability. Using a coach who understands the benefit of a support group is really key for me. Sherri is my personal one on one contact for accountability, but she leverages her entire team to really take advantage of this.

Accessibility

“I make myself available to my clients not only through my Facebook page but also through messenger, text messages and both my cell phone and home phone. Accessibility to someone who is really committed and genuinely cares about each individual journey is really important. I want to be there for them every step of the way.”

Being a Social Media Junkie, this immediately spoke to me. I love checking into my Beachbody Facebook Page that Sherri has created. I can check in anytime, day or night. There are so many people in different time zones and different schedules; I have access to support via Facebook anytime I want. Being a Smartphone user, I love these accessibility tools being at my fingertips all the time.

Motivation

“Seeing other people within the group post their food and their workouts is very motivating. Everyone supports each other on the page. If someone does two workouts on a given day, for example, it motivates others to stay active and also report their extra workouts. The same goes for food. There are some great, healthy recipes posted by the group and this helps everyone stay interested to continue on their journey. “

Staying motivated during the week is key to any goal achieving strategy. I constantly need motivation throughout the day to help me stay on track. When Sherri told me I would find motivation with her group, I knew this would be a good fit. Rather then compete with each other, individuals show support, share best practices and encourage each other; for me, this is the perfect motivation recipe.

Regardless of which facet of your life coaching is desired, having a clear understanding of what you need prior to talking with your prospective coach is important. Identify your goals ahead of time so you can probe your prospective coach to see how she can best help you reach them. As you interact with your coach, watch to see if her energy level matches yours. Identify any possible crucial gaps before committing. The last thing you want to do is work with a coach who has strategies and ideas that are not realistic to what you are trying to achieve. Lastly, trust your gut. Go with a coach you connect with and feel good interacting with. Your coach should be the foundation that sprouts many tools you want to succeed.

I had reached a plateau with my weight and fitness goals. It wasn’t until I started using my Beachbody coach that I broke through this barrier. I lost nine lbs and one dress size since I started with Sherri; a milestone I thought was not even possible. More importantly, I feel better than ever and have met some other wonderful women in the process.

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lisa1matchLisa Illman is the president and founder of Kritter Kommunity. Born in 2009 out of her passion for pets, Lisa’s vision for Kritter Kommunity was inspired by her kitty cats, Madison and Abigail. With very little cash to start her business, Lisa and her cat Abigail started blogging and tweeting to gain product exposure. They were able to take 100 orders before their new product was even available. A social media enthusiast today, Lisa and her cat Abigail still post and tweet regularly; they have over 15k pet loving followers on Twitter.

This was just the beginning of Lisa’s journey as an entrepreneur, inventor and writer for the pet industry. Coming out of the gate with no experience starting a business, Lisa took bold steps without knowing which would be mistakes, and which would take her to the next level of success. Tenacity and passion gave her the courage to pitch her own products to media contacts and landed them on many media outlets like Good Morning America. Relationship building and writing put her in a position to develop a solid reputation with the social media world of pet lovers; her furry muses cheering her every step of the way!

Hands on experience, a Bachelor of Arts degree in English from Pennsylvania State University, more than 15 years of sales and marketing experience, and numerous professional awards, Lisa has a strong foundation as she continues her journey as an entrepreneur, inventor and writer. She inspires others to capitalize on their interests through coaching and writing.