You are my Inspiration created by Step Up Women’s Network


Whether an executive at a Fortune 500 company, someone running a business from home, or a woman transitioning back into the workplace after having kids, we all seek inspiration and guidance in our daily lives. In a era in which paying $250 an hour for a life coach to focus on your professional trajectory, communication skills, presence, self-esteem or resume, those people that make a positive impact on our lives gratis are some times less visible because we’re so accustomed to their presence.

This summer, take the time to extend your gratitude to the women in your life that help you find the answers to your questions. Treat a colleague you admire to lunch. Send a thank you note to the friend whose ability to juggle toddlers and an impressive career make you believe you can do it too. Thank your sister for believing that you could make a break from the corporate world and succeed as a freelance consultant when you had your doubts.

For a unique twist on tokens of appreciation, you might want to let these women know, You Are My Inspiration. Created by Step Up Women’s Network, You Are My Inspiration provides a meaningful way for women nationwide to gift the women that inspire them, while paying it forward to the next generation. 100% of funds raised will be directed at Step Up’s innovative work with underserved teen girls, the majority of which live below the poverty level.

Not only will your inspiration have a daily reminder of your appreciation (a product from Ulta’s private label collection or a limited edition private necklace), but you’ll have paid it forward to the next generation of girls by directing your purchase price towards the cost of program equipment, like digital cameras for the photography program; a college tour for 10 girls and instructor stipends.

A simple thank you can make a world of difference.


Andrea Zak is an aspiring social change agent.

Step Up Women’s Network is a national non-profit membership organization dedicated to strengthening community resources for women and girls. Through teen empowerment programs for underserved girls, women’s health education and advocacy, professional mentorship and social networking opportunities, we educate and activate our members to ensure that women and girls have the tools they need to create a better future.

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Posted on July 13th, 2008 by Ponn Sabra
Filed under: Empowerment | Add Your Kind Thoughts »

Now You Can Energize Your Day with an Office Chair Workout


In the comfort of your own home or even in a cubicle if you’re working from an office, this is the workout to stay energized and focused throughout the day. As Julie Kirk points out in The Entrepreneur Technology Hangover, it’s important to schedule breaks throughout the day. For your mental sanity and physical well-being, this workout is designed to invigorate the entire body.

It’s a good idea to take a 10 to 15 minute break every hour. Start off making one of those breaks, an Office Chair Workout. Progress to three or four every day. Since the exercises are bodyweight dependent, you can do this routine daily.

Rotate through the following 12 exercises for ten minutes. Are you ready? Let’s take a break from the computer. If you have a chair with rollers, lean it against a wall or the desk when completing the exercises.

1. Chair SquatChair Squat

  • Keep your knees behind your toes
  • Back relaxed and straight
  • Hands out for balance
  • Increase speed for more intensity
  • Don’t transfer weight to the chair
  • Keep the abdominals tight
  • Breathe out when sitting

2. Leaning Leg ExtensionsLeaning Leg Extension

  • Lean forward on the chair with back parallel to floor
  • Extend Right leg back to make a straight line from shoulders to heels
  • Repeat 15 on right leg
  • Switch to left leg and repeat 15 more times

3. Chair DipsChair Dips

  • Place arms on seat of chair with palms on cushion
  • Shift weight forward with bent knees (straight legs are more challenging)
  • Dip about 85 degrees down with upper arm not quite parallel to the floor
  • Do not dip upper arms to a point where they are directed more toward the floor
  • Complete 15 repetitions

4. High Knee Toe TapsHigh Knee Toe Taps

  • Stand upright, face chair
  • Alternate toes on top of chair seat
  • Speed up for greater intensity
  • Complete 30 repetitions

5. Hip RotationHip Rotation

  • Extend body out from chair
  • Place palms on arm rests or seat of chair
  • Shift body weight from one hip to the other
  • Focus on using the abdominals and obliques to move the hips
  • Complete 30 repetitions

6. Knee PressesKnee Presses

  • Lean slightly back in the chair
  • Lift knees toward the chest
  • Return to outstretched position
  • Complete 15 repetitions

7. Leaning Side Leg Extensions Leaning Side Lifts

  • Lean forward on the chair with back parallel to floor
  • Extend Right leg to the side
  • Repeat 15 on right leg
  • Switch to left leg and repeat 15 more times

8. Rear Incline Push UpsRear Incline Push Ups

  • Place feet in the seat of chair
  • Walk hands out until body is in one straight line from shoulders to heels
  • Complete push up with upper arm parallel to floor
  • Complete 15 repetitions

9. BicycleBicycle

  • Lean slightly back in chair
  • Crunch one knee in toward the chest with one leg extended
  • Alternate movement
  • Complete 30 repetitions

10. One-Legged LungesOne Legged Lunges

  • Place one foot on chair
  • Lunge without extending knee over toes
  • Complete 15 repetitions with one leg
  • Switch legs and repeat

11. PunchesChair Punches

  • Sit up in chair
  • Keep abdominals tight
  • Alternate fast, powerful punches
  • Complete 30 repetitions

12. Military PressesMilitary Press

  • With or without weight
  • Place arms to side and lift overhead
  • Complete 15 repetitions

Repeat the cycle until the 10 to 15 minutes are up. Without a major change to your routines, incorporating exercise into the day can be fun and invigorating.

How did you do? What other moves do you throw into your regular working routine?

Cindy Posey, CI-CPT, is a physical trainer and author of Go Workout Mom, a blog designed to motivate moms to prioritize physical fitness. She is married to a wonderful man with two toddlers serving as her inspiration. She juggles life, tutoring, mystery shopping and a part time personal training job at a gym near home. For a dose of motivation, check out her Motivator Newsletter and free Mom’s Journal in Fitness to begin your journey in fitness.

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Posted on July 10th, 2008 by Cindy Posey
Filed under: Health & Wellness | Add Your Kind Thoughts »

The Entrepreneurs’ Technology Hang-over


TechnotiniAm I the only one who’s ever felt it? All you entrepreneurs spend ALL DAY in front of a computer screen. Writing, typing, programming, THINKING. By the time you walk away from it, you’ve got what I call a Technology Hang-over. Your eyes are blood shot, your head aches, and your neck is likely stiff. Does this sound familiar?

In this day of work-from-home technology-infused business opportunities, we’re all in the same boat. No one (that I know of) addresses the problem of what to do at the end of the day when you feel terrible from sitting and staring all day long. If typing burned calories, I’d be 20 pounds lighter rather than my spread a couple inches wider. Over the years, I’ve come up with a couple ways to avoid this unwanted side affect from too much technology:

  1. Create a reminder or an appointment to get up and walk around. Sad but true, we now have to purposely schedule this kind of time into our calendars. At least I haven’t had to schedule in bathroom time…yet!
  2. Pace while you’re on the phone. If you’re lucky enough to have contact with the outside world, even if by phone, then get moving while you’re talking! Invest in a hands-free headset for your phone so you can take your talk time as walk time too.
  3. Splurge on a Treadmill Desk. That’s right - someone (A doctor at the Mayo Clinic!) invented a desk that is integrated with a treadmill. If you can afford the cool $6,500 for it, go for it and let me know how it works for you. I tried one at a conference recently and although it only goes up to 2 mph (I guess that’s all you can do and accurately type at the same time), over an 8 hour day they say you can burn an average of 100 extra calories per hour. The nice part is, there is a version that you can rotate so you can also sit down when you want to. Costs more, it’s less effective, but I guess if you’re a true couch potato you’ll need that out.
  4. Just say no. Take a day or at least an afternoon of unplugged time. Pretend that your internet is out (OK you guys, stop hyperventilating!). Really…what’s the worst that can happen? You can take a walk through the woods or have lunch with a friend. Find a reason to step away from the screen and no one will get hurt.

I am curious – does anyone else have this problem? I am SURE it isn’t just entrepreneurs that experience this and I know I’m not the only one. What do you do to either avoid or get over your Technology Hang-Over?

Julie Lenzer Kirk is a serial entrepreneur, author, and mom. She is the founder of Path Forward International, which provides companies and individuals a “Boot in the Butt(TM)” to launch new ideas, grow existing ventures, find their work/life balance and fine tune their leadership skills. Her book, “The ParentPreneur Edge: What Parenting Teaches About Building a Successful Business” (Wiley) is available online wherever books are sold.

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Posted on July 3rd, 2008 by Julie Lenzer Kirk
Filed under: Family Life Balance, Health & Wellness, Home Office | 1 Comment »

Designing your own website


If there is one thing that defines the age we live in, it is technology.

We are simply inundated with it. Whether you love it or hate it, your business is going to involve technology.

One of the first strategies is a presence on the internet. Whether a blog, landing page or website, you must have some representation on the web.

And, there are many options available to you with a variety of price points.

Like most anything, the key factors will be: What do you want? How much do you want to spend? How much do you want to do yourself?

The latter is an area where many entrepreneurs balk. Their strengths and talents do not include the technical arena. And, that is okay.

Nobody can be expected to be skilled in all avenues. If your budget permits you to hire out all your technology needs, and it is compatible with your strategy, go for it.

If your revenue is not quite where you want it to be, you don’t have to go without. Or settle for mediocre.

If you want a visually stunning web masterpiece, you will probably pay a graphic designer several thousand dollars. And, when you need changes, you will be paying high rates for those. Trust me – you will need changes. One of the benefits of the internet is the dynamic nature of information. Yours will shift also.

There are several hosting solutions that offer integrated web builders. Essentially, websites in a box. They are pretty intuitive to use once you get in there and start doing.

A key point to remember is that you must have a clear idea of what you want your website to do for you. Just like you would not build a house without a blueprint, you don’t want to start constructing a website without a guideline of how your site will appear and work.

Don’t let this part bother you – you do not need to know anything technical to design your site. You will always have a home page and pages such as About, Contact, etc. Take a blank piece of paper and draw a box at the top. This is your home page. Underneath that, draw a row of additional boxes. These represent the pages you will navigate to from your home page. Note that navigation will be consistent and each page will have the same look & feel.

If you require additional options for a given page, simply draw more boxes underneath the box for the page.

When you get this hierarchy defined, you have just defined the organization and layout of your website. Wasn’t that easy?

The next step is to design how you want your website to look. Look for websites that you like, and that connect with you. You are not going to be duplicating anybody’s work, just getting a clear idea of what you want.

You can then create your template. This will be a base page that will be used to create all other pages from. If you are using your internet provides tools, you will get to select one of their pre-defined templates. Although simpler, you may not get a template that is quite ‘you’.

Presuming you are going for a more custom solution, you will be designing your own template. Again, you don’ need to know anything technical – you are just drawing how you want it to look.
Take the time to get the template looking exactly the way that you want it before you create any pages. If you don’t do this and you need any changes, you will need to change every page that you have created.

Creating the html page is actually fairly straightforward with the right software tools. There are many great html editor programs out there – many of which are free.

If your preference is still to have someone else build the page, consider having them just do the template. Once that is built, you simply copy it for each page you want. This will be much cheaper than paying someone to do all the pages for your site.

I highly recommend you look into either learning how to make simple changes to your web page, or find a resource that is readily available to you. When you do need changes, chances are you will need them quickly, and you won’t want to wait.

Tip: Before you change a page, take a backup copy first.

Whether you do your own changes, or retain someone else, ensure that you receive all the components – html, images, etc. – that comprise your site.

A good technical resource will support you in whatever level you desire. If you want them to do everything and leave you in peace, they will do that. If you want to know how to do some changes yourself, they should be able to give you some pointers on how to do it. You may even get some limited support, dependent upon the arrangements and their fees. More importantly, a good resource will communicate with you in an effective, engaging manner and not baffle you with techno-speak.

Although a good plan now is better than a perfect plan later, take the time to choose wisely. If you are going to use an autoresponder, some have more features, some have better deliverability rates. You want to ensure you have the right choice before you start building your list. Yes, you can transfer them to a new provider if you opt to change albeit everyone will need to opt-in again.

In summary – you don’t need to know how everything works in order to get yourself or your business on the web. You simply need to be clear on what you want and how you want it to look. Obviously, focus your talents & passions where they will serve you the best. Consider learning some of the basic concepts to enable you to make quick changes with minimal expense. Choose your designers, developers and software carefully. Ensure you know what you are getting and that they will support you when you need them. If you’re not sure where to start, check in with those you know and find out what they recommend.

Mark Semple is a Certified Comprehensive Coach, Founder of Successful Together Coaching and the 2007 International Coach of the Year. As a recovering IT guy, Mark enjoys assisting others with their technology needs, in addition to making a difference with his unique coaching perspective, speaking & writing. Click here for details on the web services Mark provides.

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Posted on June 28th, 2008 by Mark Semple
Filed under: Beyond Web Design, Home Office, Internet Marketing | 1 Comment »

The ABC’s of Online Promotion


Online Promotion can be defined as the process of analyzing your target market, building connections and creating consistency on the internet.

Analyze my target market, build connections, create consistency….what are you talking about Teresa?

Well, let’s take it one piece at a time. Analyze your target market. That phrase still seems to overwhelm people and it can be a bit intimating. But once you identify and analyze your target market, it is much easier to promote your services, products, brand productively.

When asked the question, “Who is your target market?”, would you reply by answering, “Well, all women.” or perhaps, you think the answer to the question is, “Well, mostly everyone could use my products (or services)?”

In order to narrow the parameters, think about ideal client (i.e. individual of your target market).

Ask yourself these types of questions:

Male or Female?

How old are they? This range should be only 10-15 years range (35-50)

Single or Married?

Kids?

How many kids?

Any pets?

What kind of pets?

How many pets?

Hobbies?

Those are only a few of the questions to “target” your market. Basically, the more exactly you can identify what your ideal client looks like, the better you are at getting to able to promote to them effectively.

Next, let’s examine building connections. Creating, making and building connections is one of the keys of online promotion to be successful. Now, this doesn’t mean you just go and put yourself on everyone’s list and start immediately selling to everyone you meet. It does mean you can start conversation with others whom are in your target market, join a few networking groups where your ideal client is a member and be there as a resource for others.

And then be consistent while you maintain your online promotional efforts. It seems as if consistency is key to many things in our lives. In order for us to maintain an ideal weight, we need to be consistent with our balanced diet and exercise program. In order for us to have a vehicle operating properly, we need to keep up the maintenance on oil changes, fuel type, tire pressure, engine performance. The same thing needs to happen with your business.

One way to create consistency is schedule time each week for your online promotional efforts. You will be in front of your target market and building connections to allow you to build a successful online promotion plan.

Teresa Morrow is on Board of Advisors with The WECAI Network ™ (http://www.wecai.org) and Editor at Large at WE Magazine for Women ™ (http://www.wemagazineforwomen). She has over 15 years working with various industries to include property management, landscape architecture and financial planning firms in executive administrative positions. In 2007, Teresa started Key Business Partners, a virtual assistance & online promotional company for coaches, speakers and writers. She cares about her clients and is available for 20 minute free consultation. You can contact her via email at keybusinesspartners@verizon.net or visit her website at http://www.keybusinesspartners.com .

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Posted on June 27th, 2008 by Teresa Morrow
Filed under: Public Relations/Publicity | Add Your Kind Thoughts »