Health + Wellness

How to Stop Snacking Your Day Away When You Work From Home

May 17, 2017
How to Stop Snacking When You Work From Home

I think we’ve all been there… repeated trips to the kitchen to procrastinate a project, grabbing whatever snack is available because we’re too busy to eat a full meal, or any variation of the two extremes.

As solopreneurs and business owners, we deal with a lot of extra stress.

Not only are we doing the client work or creating a product, but we’re also in charge of figuring out taxes, business laws, branding, and so much more. And of course that’s not all; we still have family and friends, hobbies and our health to juggle.

Despite a fully balanced life being a myth, if we neglect one area for too long it can start wreaking havoc elsewhere in our lives. For many of us, it ends up being our health that takes a backseat to work. But when we allow this to go on for too long, our health starts to creep up in unpleasant ways.

Today’s post is from Samantha Russell, an Eating Psychology coach. We’ve heard from Samantha on the blog before when she tackled how being mindful can help your business.

She’s sharing why so many of us resort to snacking throughout the day, what we can do to stop, and how this shift will benefit our health and our businesses.

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Do you ever feel like your eating is out of control?

Like you snack too much, choose foods you know don’t work for you, or eat way past “comfortably full” at meals – especially since you took the leap and started your own online business or began working from home?

You might have become dependent on food to get through your day as an online entrepreneur.

Of course, there’s nothing wrong with snacking or enjoying your food. But when your eating feels out of control, your food choices are stressing you out, or you’re eating foods that aren’t good for you, you’re going to struggle with:

  • Low mood or mood swings
  • Brain fog
  • Less energy
  • Weight gain
  • Lack of creativity
  • Drained motivation
  • Decreased self-confidence

All of which are obviously going to negatively impact how you’re able to run your online business.

Unwanted eating can feel so frustrating

At some point on this unwanted eating journey, you’ve definitely wondered “Why do I do this to myself?”

Repeatedly, you tell yourself that you’ll only snack on veggies and hummus and that you’re not going to buy Oreo’s anymore because they give you indigestion.

But, by the end of the day, treat foods feel like all the support you’ve got to get through those tough lady-boss moments.

You’re so driven and accomplished in so many ways, so why is this food thing impossible for you to control?

Continue Reading…

Chasing Dreams Interview Series

Chasing Dreams Interview with Ashley Love: From Corporate Employee to Starting a Consulting Business

May 15, 2017
From Corporate Employee to Starting a Consulting Business

“There has to be more…”

How many of us start our entrepreneurial journey with this exact thought? I know I did. And so did today’s interviewee, Ashley Love.

In her 20s, Ashley found herself unhappy in the corporate world and yearned for more. She wanted more creative freedom, more connections with inspiring women, and more joy. She channeled her desires, marketing experience, and extensive education into starting a consulting business.

Despite moments of self-doubt, imposter syndrome and nightmare clients, she’s found a way to keep going. AND she’s sharing the whole stripped-down, ups-and-downs story with us in today’s interview.

As entrepreneurs, whether full-time or side-hustling, it’s so important for us to know we’re not alone in what we feel and experience during this crazy adventure of chasing our dreams.

Let’s dig in! Continue Reading…

Resources

Sunday Link Love: Perfectionism, Instagram Following + Managing Your Inbox

May 7, 2017
Sunday Link Love: Perfectionism, Instagram Following + Managing Your Inbox

Sunday Link Love is a recurring series of hand-picked digital marketing and entrepreneur lifestyle links from around the web.  The links are very, very rarely affiliate links, but if any are, I’ll say so. Along with sharing my recent favorites, it’s also a way for me to keep an extra-personal touch to my blog. Social media is great, but my blog is still my home base!


On my mind… We had an amazing trip! For the first part of our adventure we flew into Orlando (where we had too much fun in the Harry Potter airport gift shop), then stayed with friends in Melbourne. Next we stayed in Key Largo and explored the Keys for 2 days, followed by a night in Ft. Lauderdale. Each location and beach had such a different feel; it was interesting.

In the comments I’d love hear about any adventures you have planned this summer!

marriott key largo

Our last night in Key Largo

What I’m loving… all of you who nominated me again this year for One Woman Shop’s 100 Best Sites for Solopreneurs! This year, they’re mixing it up with a voting period to determine the #1 site in each category. I would love your vote! Cast your vote here before 5/25.

Reading… A mix of not sleeping well lately and my vacation allowed me to finish three books over the past 2 weeks. I got partway through Whole: Rethinking the Science of Nutrition, and while it was really interesting, I ditched it to fulfill my fiction craving. I devoured The Death of Bees and You Know Me Well, along with another quick (but funny) non-fiction read called Magical Thinking: True Stories by Augusten Burroughs.

What’s on your reading list this summer?

Now, on to this week’s round up!


Marketing + Entrepreneur Lifestyle Round-up:

» Inbox zero is definitely one of the many challenges online entrepreneurs face on a daily basis (this includes me!). Holly breaks down her 3 step system that helps her stay on top of her inbox and stay more calm and productive.

» Have you ever spent hours writing a great blog post and then have no idea how to create a killer blog post title? Check out this great 85 fill-in-the-blank blog title template.

» The idea of perfectionism is something I’ve admittedly struggled with, and Allie’s post on progress not perfection was a great reminder to stay mindful.

» My goal has always been to help you stand out authentically in this crowded online space. A big part of that is choosing collaboration over competitiveness, and this post explains 5 reasons why collaborating is good for your business.

» Creating a cohesive branding strategy is definitely one of the biggest dilemmas that multi-passionate creatives can face. Caroline takes a great approach in this post on how to focus your brand when you have a ton of different interests.

» Ever wondered how much to charge for a sponsored blog post? This great guide explains how what to charge really has nothing to do with a number and everything to do understanding the different factors.

» Clearly I’m an Instagram fan – just scroll down a little more and you’ll see that it’s true. And it’s no wonder that with over 500 million active users, it is definitely one not to miss if you want to build your online business. Fiona shares 9 surefire ways to get started on building real followers on Instagram.

» If you’ve been following my blog for some time you know that I’m a firm believer in running an authentic business. But when it comes to affiliate marketing it may sometimes feel as if your selling out. Nesha does a great job of explaining how to boost your freelance income while still being true to your values.

 


Continue Reading…

Business, Health + Wellness

How Getting More Sleep Will Improve Productivity + Happiness

May 3, 2017
How Getting More Sleep Will Improve Productivity & Happiness

How many of us wear our sleep-deprived achievements as a badge of honor? Or reason with ourselves that getting just a few more tasks done is worth pushing our bedtime back just a little further

Even if you know how important sleep is, there’s still a chance you’re not prioritizing it highly… (I know I’m not!)

But what if you could achieve more in less time? What if you could feel happier while doing it?

Not only is this possible, but there are tons of scientific studies to back up the claims.

Today’s post is from Karen Broda, who blogs over at Strong and Smart. She helps strong, smart busy professional women get past the emotional and mental barriers that prevent us from reaching our wellness goals, which is a topic very close to my heart. Karen contacted me a few months ago and we knew we had to connect.

I also recently mentioned my love for the book The Sleep Revolution, so the timing of this post is perfect!

Karen breaks down how getting more sleep will improve productivity and happiness… and maybe even lead to that big promotion at work like it did for her! Or what about that creative breakthrough you’ve been waiting for?


We’ve Been Approaching Sleep Entirely the Wrong Way

Sleep is important. We know that 7-8 hours per night is supposedly the magic number, but who really gets that much each night? Between running your own business, seeing family and friends, and managing other life priorities, I’m sure you’ve managed on less sleep.

But what if I told you getting “enough sleep” isn’t just important, it’s crucial for your immediate and long term health? And what if you could actually get more done in a day if you slept longer? Preposterous? Maybe not….

My new found relationship with sleep

A few years ago I was always exhausted in the evenings, no energy to do much of anything after working all day. I figured this was just due to tough 6 am workouts followed by a day of work. But then the exhaustion every night led to a short temper, a consistently foggy mind, and frustration with being tired all the time (even on weekends)!

I decided to start ignoring my alarm to wake “naturally”… waking up when my body was ready to get up, not by blaring alarm. My new wake-up time started to become 7 am (over an hour later!) yet I still managed to fit in my workout, work a full day, plus have the time and energy to enjoy my evenings (and weekends!).

I was more enjoyable to be around, could easily smile all day long, and my brain became sharp again which led to a job promotion (yippee!). Was this emotional and career success really the result of a little extra sleep each day?

Continue Reading…

Chasing Dreams Interview Series

Chasing Dreams Interview with Michelle Lewis: Visibility Expert for Female Entrepreneurs

April 26, 2017

People dream of being in show business in Los Angeles, but this entrepreneur knew she was made for more.

Michelle Lewis took her video and acting experience from working on shows like Pretty Little Liars and Chuck and transformed it into a business helping aspiring entrepreneurs get visible.

Find out the #1 focus she recommends for new entrepreneurs, how she handles criticism when being so visible, and so much more.

Let’s dig in! Continue Reading…

Resources

Sunday Link Love: Handling Writer’s Block, Using Yoast in WordPress + Boosting Newsletter Subscribers

April 23, 2017

Sunday Link Love is a series of helpful marketing and entrepreneur lifestyle resources from around the web, plus a few insights into my behind-the-scenes life.

On my mind… The past few weeks have been all about the ebb and flow of energy for me.

What I’m loving… The warmer weather! Even while living in Florida I was somehow vitamin D deficient, so you bet I’ve been enjoying soaking up the sun lately.

Reading… On Monday I started Whole: Rethinking the Science of Nutrition, by T. Colin Campbell (co-author of The China Study published a few years ago). I haven’t read a book about nutrition in awhile, so I’m enjoying the reminders. Just like The Sleep Revolution that I finished last week, I’ve read similar books before but need a reminder every so often.

Anticipating… Heading to Florida on the 28th for the first non-work or family related vacation I’ve had in a long time!

Learning… I had another inspiring session with my business coach this week. The biggest lesson from my session was around value messaging for my services. My clients pay me for my experience and results, not for my hours.

Now, on to this week’s round up!


Marketing + Entrepreneur Lifestyle Round-up:

» Consistently writing great content for your blog and business definitely has its challenges! I know I’ve struggled with this in the past, and it can often lead to self-doubt and mental blocks.  These four great writing tricks will help you get out of your head and start writing.

» Struggling to get more clients? Read about how to use the fundamentals of online marketing to build a sales funnel. You’ll be bringing in clients on autopilot!

» Choosing a name for your blog can be hard! Here are great tips on how to choose the perfect blog name (plus a free editable style guide template).

» Speaking of starting a blog, read this first: 13 myths you believe about launching your blog & online business (but never should) – trust me you won’t regret it!

» In the online business world, your subscribers are key to your success. Maya shares amazing tips on authentically boosting your newsletter subscribers into a healthy and thriving email list filled with people who love your message.

» Looking to better use Yoast settings on with your WordPress site? Check out this guide on how to use Yoast SEO in WordPress Pages and Posts.

» Being an introvert in an extrovert-favored world can be exhausting, and you know I’m all about promoting self-care! Kayla shares how she’s managing her energy levels as an introvert.

» Ever wonder how you can create a workbook to share and help your readers? Read this post will definitely help you get started on the right track.

 


Continue Reading…

Business

5 Expert Tips to Manage + Maximize Your Freelance Income as a New Coach

April 19, 2017
5 Expert Tips to Manage Your Freelance Income as a New Coach

I’ve been through many stages of starting a business… doing freelance projects while working a day job, gaining experience as a new coach, up-leveling after those initial trying years…

One thing I wish I’d had more guidance on was how to manage and maximize the income I was making at each of the different stages.

Today’s post on managing income is from Salma El-Shurafa, founder of The Pathway Project. She helps empower executives and professionals to lead effectively, grow businesses, achieve ambitious results and leverage limitless potential through her coaching practice.

Salma’s sharing five expert tips on managing and maximizing freelance income, but don’t be too sure you’ve got it under control even if you’re a seasoned business owner!


Coaching is an admirable profession for its main goal is to assist someone toward her optimally better self and life.  

But you know what? Coaching is a great source of income too.

Over the years, the demand for life and business coaches has grown as people became more stressed with work, family, relationships and other concerns.

Many people have realized that they can’t always work through their issues alone because of their myopic view of their situation. In order to get a full understanding of what they’re dealing with, they require somebody who can assess them from the outside, without judgment, and teach them what needs to be done and basically, that’s what a coach does.

Despite being an in-demand career, freelance coaching is not as steady as other more conventional jobs. Freelance income may be particularly unstable for new coaches who are still getting things off the ground.

Therefore, if you’re a new coach and demand for your services are still just trickling in, properly managing your coaching freelance income is a must.

Continue Reading…

Chasing Dreams Interview Series

Chasing Dreams Interview with Ieva Laicãne: Becoming a Digital Nomad Entrepreneur

April 12, 2017
Becoming a Digital Nomad Entrepreneur

Being a digital nomad is the dream for many of us, right? Traveling the world while you set your own schedule doing what you love… sounds amazing!

Ieva Laicãne started as many creative entrepreneurs do- a million passions but zero idea what to do with them.

She’s now making a living doing what she loves while traveling and setting her own schedule. She recently started The Random Passion Project to help other aspiring digital nomads and entrepreneurs figure out how to get started building a life they love.

I can relate to so many of her answers, from not finishing every new project idea to struggling with motivation during the winter. I have a feeling we’re not alone!

Let’s dig in! Continue Reading…

Resources

Sunday Link Love: Money-Talking Tips for Introverts, Using NoFollow Links Correctly + Building Smart Work Habits

April 9, 2017
Link Round Up Including Introvert Business Tips, Using Nofollow Links Correctly & Creating Smart Work Habits

I don’t even know where the time and days are going this year… but I guess that’s every year, right? Does anyone NOT feel like this? I’d love to know.

On my mind… I’ve been taking my marketing and networking offline more lately. I set a goal at the beginning of the year to attend one in-person networking event per month, and so far I’m averaging two or three. As an introvert it can be exhausting, but I also feel like I’m finally establishing some roots in an area. Pittsburgh has a lot to offer for female entrepreneurs, so it’s really exciting.

What I’m loving… All the live music I get to see in Pittsburgh. Everything from The Lumineers and Andrew McMahon in the Wilderness to local blue grass bands in the War Streets Brewing garage, it’s all fun.

Last weekend I made new friends at a concert and we accidentally stood in line to meet Atlus Genius. They did put on a great show, so even though we were trying to find Andrew McMahon, it’s all good!

Atlus Genius Pittsburgh

Accidentally meeting Atlus Genius

Reading… GUYS. You have to read The Sleep Revolution by Arianna Huffington. I knew sleep was important, but this book is still changing how and why I’ll prioritize it.

Anticipating… Aaron and I finally booked a vacation at the end of April. If you have any recommendations for things to do in the Florida Keys, let me know!

Learning… How to customize Squarespace templates. I’m working on something exciting that I can’t wait to unveil. My Instagram stories will have sneak peeks over the next few weeks.

Now, on to this week’s round up!


Marketing + Entrepreneur Lifestyle Round-up:

» As introverts, the thought of talking with a client about money can create a lump in your stomach the size of an exercise ball.  Erika understands this and in her kind way provides amazing tips plus 4 polite fill-in-the-blank client scripts to help you be a boss.

» Not using “Nofollow links” properly can get you into big trouble with Google – even if you think you’re doing everything right. This post explains why and what you can do to protect yourself.

» JPG? PNG? GIF? Not sure what the difference is or when you should use which graphic format? Read this.

» Although owning a business is amazing it definitely comes with periods of stress and overwhelm… especially if you suffer from migraines like I do. Taking care of ourselves is vital to keeping our businesses moving forward. Here are 5 major migraine culprits and how you can avoid them.

» I don’t know about you, but finding my voice and writing the copy for my business was something I struggled with when I first started my blog. This post is filled with 16 ways you can update your website copy in one day and attract the right kind of audience.

» Speaking of website copy, here are 3 client questions your website homepage should answer.

» I love getting my hands on productivity tips that help me to stay focused and moving forward. Alexandra explains how block scheduling can help you not only stay focused but more intentional with your time.

» If you’ve been following my blog for awhile you know how important I think self-care is and even more so when running a business or side hustle. It’s important to build smart work habits and ensure your well-being so that you can stay creative and keep your business thriving.

 


Continue Reading…

Chasing Dreams Interview Series

Chasing Dreams Interview with Kayla Kleinman: Launching Holistic Happenings, a Wellness Events Company

March 15, 2017
Chasing Dreams Interview with Kayla Kleinman: Launching a Wellness Events Business

Kayla Kleinman is a woman of many talents. She’s an actress-turned-marketer, fitness blogger, yoga teacher, and grad student among so much else.

Kayla’s also the co-founder of a new wellness events company in NYC named Holistic Happenings.

She’s navigated her way through a variety of small jobs and exploring her interests in order to start creating a life on her terms, which I know so many of you desire to do.

Find out how chasing her dreams has gained big time attention from companies like Teen Vogue, Arianna Huffington’s new company Thrive Global and Modell‘s.

Let’s dig in! Continue Reading…