interview, Mental Health, motivation, Women

Move over Nike!

ThriveTherapyheader

This post is very overdue!  A few months ago I visited Ashlee Secord, MA, LMFT from Thrive Therapy in Burnsville, Minnesota. Ashlee was referred to me from a networking friend. I have been attempting to contact professional women within the Twin Cities Area to seek advice and resources as I start my LLC and my friend referred Ashlee because he thought she would be a perfect fit- was she ever!  After my perspective-changing discussion with Ashlee,  I wanted to write a huge post about my experience with her after only a few hours. I had a word document draft written up, wrote her a card letting her know I will be writing a post about our meeting…anndd well, it’s now 2 months later and instead of looking at the word document I have drafted up or thinking what I could write I will just do what Ashlee repeatedly told me at our meeting, to “just do it.”

Ashlee is a Licensed Marriage and Family Therapist (LMFT) who not only provides individual/group counseling services, but also does workshops on weight-loss, communication and women’s strength, has an Ebook called, “Confident Women”  and is an influential speaker. (More to come, I’m sure!)

I met Ashlee at her office while she was wearing her comfortable workout clothes. I noticed immediately how confident she was (is).  I reviewed her website before we met and figured she would be very easy to talk to (especially after I read some of her educational and entertaining  blog posts) but our meeting was even more informal than expected. The whole hour (plus) I was there, it was like having a laid back conversation with a friend.

I could write about the questions I asked about her business start-up and  balancing work & personal life but that can mostly be found on her website. What the website doesn’t show you is how the Thrive Therapy title could not have been a better fit for this woman. She was glowing with passion as she told me all her plans for her business, her hobbies, passion for people, but most importantly (and noticeably) self-care. She mentioned numerous times how important it is to take care of ourselves, and as healthcare professionals practice what we preach.

She was very open & honest about herself and her business. She told me about her successes, but also told me about some of her challenges (e.g. a presentation that once did not go so well). But it was clear she took those challenges, which are typically seen as a negative things, as something positive that has helped her learn & grow to be the successful professional she is today. Why don’t more people accept challenges like this?

After asking her a few times about her business and her Ebook preparation and planning, she repeatedly said, “You just do it”.  I know I get caught up in wanting to do things the “right way” and thinking about it too much that it just doesn’t get done. When it came to her Ebook she said she just wrote and wrote. And while networking she goes as herself and no one else.  What resonated with me after that meeting was not only the “just do it” motto (move over Nike!) that she clearly practices, but how her passion made her very personable and how being open & transparent can establish trust within your first meeting with someone. No one wonder why she has so many clients 🙂

I’m going to go now. Get things done. Thrive like Ashlee. You know, do things!

Thanks for reading and thank you again Ashlee.

ashleeheadshot

Follow Ashlee on Facebook and subscribe to her newsletter!

advice, books, Career, Education, Finances, For the Kids, Mental Health, Women

Interview with Kristen Brown

HHE

Happy Monday everyone!

For those of you that are regular InPower readers you probably have read many times how much I enjoy getting emails from Kristen Brown, the owner of The Happy Hour Effect. She is a Work/Life Strategist, Bestselling Author and a strong Public Speaker. She provides an extensive amount of motivation and education on how to do everything from boost your happiness to making effective to do lists. Kristen has just announced she has created a second business, Brandivorous, “It’s a think tank for entrepreneurs and brands to generate fresh ideas and create solid strategies for business growth. If you need that kind of help, head over and give the new Facebook and Twitter pages a little love – and share with any entrepreneurs you know.” …She’s great.

Well, I was lucky enough to get a telephone interview with her! I cannot tell you how grateful I was that she opened some of her valuable time to answer some of my questions. I hope you learn some insight to being proactive of your own health like I did.

What made you decide to start a business?

Well, when I was widowed 7 years ago while having a 10-month old baby and a boss, that I loved, tell me he was leaving, I was stressed out personally and professionally. I realized within the demands & pressures in corporate America I was doing okay, but I wasn’t thriving. I was trying to fit so much in and I with this new life and juggling things with my daughter; it was too much. So, I started journaling which became my first book, The Best Worst Thing. The idea for Happy Hour Effect came afterwards in 2008 and officially launched in Fall 2009.

Advice for those who just started their own business or wanting to?

There are a couple of things I wish I knew in beginning and I suggest:

One, immerse yourself in every type of learning opportunity about business. It requires a lot of work and skill set. Learning how to do it all well is critical. I’ve always liked learning, so I did it naturally, but now looking back, I realized how important it was. Blogging, business, etc. are critical to become differentiated from others. There are many entrepreneurs out there. Read, listen to podcasts, do everything you can to learn about owning a business.

Two, Make sure have right support around you. I didn’t know that there were networking groups for entrepreneurs. So find the people that get what you do and get the lifestyle you’re living to get ideas and bounce ideas off of.

Financing and Budgeting advice for young entrepreneurs?

I, admittedly, am an over spender and so for years I invested in many conferences, ads, etc. These are important, but it is better to set up a schedule to review what money you’ve spent and what kind of impact that money has had on your business. Example: if you bought a book on social media, did you read the book? Look at impact on what you purchased. Are you putting into action what you invested in?

Second one; keep very copious detailed records of everything. I was audited last fall by the IRS, and it took me forever to get it all organized to the IRS. I passed the audit, but it was very time-consuming in 3 weeks. Keep notes and be very organized!

What do you schedule first & prioritize?

The first things that go on my schedule are my big business appointments. I have a big whiteboard and write-on calendar on my wall, those days are “X”-ed out in red so I know not to schedule anything. Also, being a mom, my daughter’s activities go on my schedule as well.

Every day I prioritize things that could hire me; things that could directly bring me income. You should be thinking strategically, ‘If I do this it will get me this.’

Do you have a daily routine?

No, I wouldn’t say I have one. It’s a little different every day. There are things I have to have every day. I love to make a smoothie in the morning, with fruits & the good stuff to fuel me. I like a cup of green tea after my daughter is dropped off at school and as I transition into the work day. Also, if I am tired I will occasionally take a nap. Sleep is important.

What does your work environment look like?

My office usually looks like a tornado has gone through it. It’s like organized chaos. I have a lot of quotes, pictures, my big whiteboard with a to-do list, and a whiteboard event calendar. I have a mix of stuff that keeps me smiling and on task. The office only has stuff I use regularly, and my garage has extra stuff I don’t use. This is so I don’t feel as cluttered in office.

Do you have a mentor?

There are a lot of people I haven’t met, but follow online a lot. I’ve used several business lifestyle coaches throughout the years but I am finding the most benefit with my accountability partner. We say what we will do every week and check in. I‘ve learned so much more when I’ve helped someone else do something. And when I explain to them what I do, it solidifies in my mind what I need to be doing. So, I encourage young entrepreneurs to get mentors and an accountability partner.

Advice for those seeking health and happiness?

The number one thing that people are doing that hurt their health & happiness is cluttering up their life with stuff they don’t want to be doing. Committing to plan a shower, volunteering for an organization, that they don’t want to do actually drains them but they do it because of guilt. We are causing our own drama by saying yes to things that don’t make us happy.

Another thing people can do is get off your phone and focus on things that are happening around you. Phones are not a bad thing, but if you look the way our bodies are changing because of cell phones…the human body will look completely different in 100 years b/c of these. You look at relationship with parents that are on their phones more than interacting with their kids. The kids then think they are less important. OSOMBOX is a cute leather box with a hole in box that you put your phone in when you’re with your family, at happy hour, in a meeting, etc. It’s such a cool, simple thing we can do to occasionally disconnect.

Lastly, what is the goofiest thing you have done in last week?

I have an 8-year-old daughter that is goofy so she makes me goofy. My daughter actually keeps me young and on the pulse what’s happening in the world. Sunday afternoon we went to the park and sat on the spinners. She kept falling off and so did I. It was perfect.

Thanks for all your great tips, Kristen!

kristen

Follow her on Facebook, Twitter, Pinterest & on her blog.

advice, motivation, Wellness Programs

What I’m learning as a Wellness Coach…

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Hello everyone! Just in case you missed my guest post in dailycupofkate‘s blog last week on what I’m learning as a Wellness Coach, I”ll post it on here as well. Enjoy!

I currently work for a healthcare system in MN and recently have started my own LLC (InPower Coaching). I have daily learning experiences from each of my awesome, patient, hard-working clients. So here’s what I’ve learned and want you to remember…

  1. You can always say “I want this” “I wish that”…but you should really start saying HOW you are going to get “this” and HOW you are going to get “that”
  2. Positive talk is everything. Start your day saying something positive in the mirror. It’s a little cheesy, but just do it. I had a client lose 5 POUNDS from doing 2 ½ weeks of positive self talk. Not kidding.
  3. Number 2 makes a point about how changing your mental health can impact your physical health. There are many facets of health. Do not just exercise and eat healthy, but also go call a friend, sit in silence, try a new hobby. Understand health is physical, mental, and spiritual and there needs to be a blend between them throughout your life.
  4. Health is simple, but not always easy. Someone who is healthy makes the choice to be healthy., every day. Every meal. Every workout. Whether or not it was easy to say no to a co-worker’s brownies, or exercise when they were exhausted, they do it because it gets them to reach their goals.
  5. So, set goals…set 3 month goals and weekly goals. Make sure they are SMART goals. Specific, measurable, attainable, realistic and timely. (Ex: I will run every Monday and Wednesday for 45 minutes after work around the lake). The goals should answer who, what, where, when…
  6. I’m obsessed with whiteboards, but maybe notebooks will work better for you. Either way, start tracking! I just put “X” in the boxes on my whiteboard for my weekly workouts but I know some people that write in their notebook what they ate and give themselves stars if they accomplish their goals. Use what works for you. Tracking has been shown time and time again to help individuals enhance their health. Remember, it doesn’t have to be a specific kind of tracking, a check mark or “x” in a box works if that’s what works for you.
  7. Everyone is different. You have to figure out what your body best responds to for food, exercise and with your mental health. I notice I don’t feel as well when I eat a lot of yogurt, someone else might notice they don’t digest wheat well. Whatever doesn’t make you feel good, don’t do it.
  8. Mix it up! Enjoy a variety of fruits, veggies and food every day! It’s important to get a mixture of vitamins & minerals in your body.
  9. Try new recipes! I never knew what the heck a kumquat was until I just bought the bright-looking thing and then looked up recipes for it after. Get creative and try a new food this spring.
  10. Lastly, just a friendly reminder from the good ‘ol Wellness Coach that you really can do whatever you put your mind to. Quotes, pictures, positive affirmations, get started today. People respect those that respect themselves-and that self-respect starts with self-care.

Thanks for reading! Let me know if you are interested in reading more of my posts or signing up for your first free wellness consultation.

Chelsea

coach@inpowercoaching.org

Twitter- @InPower Coach

Facebook- InPower Coaching

Instagram- chelsea_inpowercoaching

advice, physical activity, Weight

Quick reminders for the next two days….

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Well, Christmas is finally here! Here are a few helpful reminders before you stuff yourself full or regret not packing a travel snack….

1. Enjoy the holidays- I hope you’re with loved ones and surround yourself with positive people

2. It’s not about the food- Remember you’re not celebrating Christmas because of the food and gifts- so don’t obsess over them!

3. Eat a small snack before the holiday gathering- This will prevent overeating and that food-hangover

4. Drink water throughout the whole day- This will help with cravings & portion control

5. You do not need to try one of everything- the world is not ending, there will be food in front of your face again

6. You can say no- You do not have to say yes to everything

7. You can say yes- You can say yes to help, a new activity or anything that deep down you want to say yes to

8. Did you get a workout in before? No? Here- go to http://www.7min.com to get active for 7 minutes and pump up that heart rate!

9. If you’re driving, make sure to pack healthy snacks (i.e. nuts, fruit) and water to prevent fatigue and overeating when you arrive to the gathering.

10. Hey, how about have Fun?

Merry Christmas everyone!

motivation, Quotes

Quotes from Twitter…Qwotwitters

qwotwitters

Man, there have been some great quotes floatin’ around the twittersphere lately. I have been constantly retweeting them, but I really wanted to consolidate them into one, big, beautiful, inspirational post!

So, I’m just going to type them out and write who tweeted them if you want to check them out! The ones with an asterisk (*) are my favorite.

*Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.- Marcus Aurelius

@DavidRoads

Intellectual growth should commence at birth and cease only at death.- Albert Einstein

@JasonFerrante1

Exercise in the morning before your brain figures out what you’re doing.

@behealthy

Love is triumph of imagination over intelligence.-H.L. Mencken

@JasonFerrante1

The Future belongs to those who believe in the beauty of their dreams- Eleanor Roosevelt

@Epic_Women

*In the End, we will remember not the words of our enemies, but the silence of our friends. – MLK, Jr.

@Inspire_Us

Setting a goal is not the main thing. It is deciding how you will go about achieving it & staying with that plan.- Tom Landry

@behealthy

Everything happens for a reason.. (Don’t we all just love this one)

@FamousWomen

Talking about our problems is our greatest addiction. Break the habit. Talk about your joys.

@DavidRoads

You can’t base your life on other people’s expectations-Stevie Wonder

@JasonFerrante1

That feeling after a nice hard work out.

@behealthy

Hard times reveals true friends.

@FamousWomen

*If you judge a fish by its ability to climb a tree, it will live it’s whole life believing it’s stupid.

@FamousWomen

Anything you truly want must be worth fighting for.

@WomenOfHistory

*I’ve got 99 problems and they’re all my sore muscles… (this one cracks me up)

@MuscleGains

Your time is limited, so don’t waste it living someone else’s life.- Steve Jobs

@BarreraLeslie11

A lion doesn’t concern himself with the opinions of sheep.

@FamousWomen

*Never bend your head. Always hold it high. Look the world straight in the eye. -Helen Keller

@DavidRoads

When I let go of what’s not meant to be, I clear a path for the good stuff to find me!

@WomenOfHistory

*A person who really wants something will find a way; a person who doesn’t will find an excuse.

@MuscleFitness

Make the present good and the past will take care of itself.- Knute Rockne

@behealthy

Don’t let your fear of the past affect the outlook of your future. Live for what tomorrow has to bring, not what yesterday has taken away.

@FamousWomen

We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.

@behealthy0

*It’s not enough to be compassionate, you must act.

@WomenOfHistory

If you want it, work for it! SIMPLE!

@behealthy

*Your beliefs don’t make you a better person, your behavior does.

@FamousWomen

People of accomplishment rarely sat back & let things happen to them. They went out & happened to things.- Leonardo Da Vinci

@Inspire_Us

Learn to trust the journey, even when you don’t understand it.

@WomenOfHistory

You just can’t beat the person who never gives up. – Babe Ruth

@behealthy

A calm mind is a happy mind.

@Anxietyorg

*The only thing that follows work is results.- Ray Lewis

@Fit_Motivator

Sometimes the most ordinary things could be made extraordinary, simply by doing them with the right people.

@FamousWomen

Keep your habits positive because your habits become your values- Mahatma Gandhi

@JasonFerrante1

Deal with your problems before they deal with your happiness

@WomenOfHistory

The only disability in life is a bad attitude.- Scott Hamilton

@behealthy

The best & most beautiful things in life cannot be seen, not touched, but are felt in the heart. – Helen Keller

@FamousWomen

Head up. Shoulders back. Tomorrow is a new day.

@Fit_Motivator

The greatest mistake we make is living in constant fear that we will make one.

@DavidRoads

*At one point in your life you either have the thing you want or the reasons why you don’t. – Andy Roddick

@Inspire_Us

The journey is much easier when you are not carrying your past AND your past mistakes are meant to guide you, not define you.

@ HealthyPlace

You will never change your life until you change something you do daily.- Mike Murdoch

@DavidRoads

How you make others feel about themselves, says a lot about you.

@Inspire_Us

Courage doesn’t always roar, sometimes it’s the quiet voice at the end of the day whispering ‘I will try again tomorrow.”-Mary Anne Radmacher

@youcanbhealthy

The mind is everything. What you  think, you become.

@BarreraLeslie11

Let the refining and improving of your own life keep you so busy that you have little time to criticize others AND

You are not what has happened to you. You are what you choose to become.

@WomenOfHistory

The one who works harder will come out on top.

@behealthy

Challenges are what make life interested. Overcoming them is what makes life meaningful.

@FamousWomen

There is only one rule for being a good talker- learn to listen.

@Inspire_Us

Surround yourself with those who bring out the best in you, not the stress in you.

@WomenOfHistory

And Kristen Brown from The Happy Hour Effect has some great giving quotes as well.

Whew! Lots of great quotes, time to keep truckin’! I think I will keep doing Qwotwitters every so often. What do you think?

Feel free to check out my Goal Setting/Motivation if you’re ready to start making some changes or search “motivation” to view related articles and posts.

Thanks for reading!

Chels

Twitter-@InPowerCoach

Facebook- InPower Coaching

Uncategorized

Stepping on the Stage

Hello again everyone and thanks for following my blog!

I primarily want to use this blog to post articles related to health & wellness that I’m reading each day, however, i can’t help but notice a blog is a little hard to connect to people when there’s no personality behind the posts.

Well, I can assure you I have some personality! The thing is, I don’t want my LLC and this blog to be about me, but about YOU, but it is time I “Step on the Stage” and introduce myself and get my LLC out there! I have been dropping off flyers within a 50 mile radius of my house, posting online, currently editing a YouTube video, trying to make touch ups on my website and blog ( man, what a slow process I respect anyone that made their own website!), reading some books about starting up a business and blogging AND trying to network as much as possible. I think those are the right things?

My name is Chelsea and I am passionate about people and wellness…period. I enjoy people and from traveling and volunteering for many many days throughout my life, I have met enough people to flat out say- people.are.awesome. I do one-on-one wellness coaching, presentations and community challenges through my current job (which I love) and want to expand it through my own company, InPower Coaching LLC. It was officially an LLC just this past July and I am ready to get it started and become a familiar and credible resource for anyone interested in their well-being.

I am reaching out to get any and every piece of advice possible about starting a business and/or blog. Specifically, for the health & wellness field.

Feel free to contact me on here or by emailing coach@inpowercoaching.org

Thanks everyone and I’ll be following you soon 🙂

Chelsea