Did you know people who exercise make more money?

exercise

So what role does #exercise play in being more #productive at work and in life? There are numerous benefits and the reason we should include exercise into our daily routine.

To become more productive at #work it helps to be more #focused. According to research, taking the time to concentrate on a form of exercise and sweating can actually change your thought patterns and improve brain function. With just 30 minutes of exercise, 3-4 days a week you can become more #productive and #focused on what you need to accomplish.  Plus according to the Journal of Labor Research people who exercise regularly earn 9% more.

Besides helping you at work and keeping you focused, exercise also pays off in terms of your health. According to a Study at UCLA Health.org an exercise program can also save you #money on your health costs. The benefits of exercise are numerous:

 ·        Reduce stress
·         Provide a remedy for depression and anxiety
·         Improve self esteem
·         Keep your bones strong
·         Reduce Cholesterol and heart problems
·         Increase your energy
·         Keep your weight in check
·         Improve sleeping patterns
·         Improve Daytime alertness

If you are struggling to get started on a routine try to envision how you want to feel and look.  Since we already know that exercise will make you look and feel happier, more #productive, provide more energy and lift your mood, why not take 30 minutes to get started. Start with an achievable goal. Try it for one day a week and gradually work up to 2 days, then add more. You will begin to notice the change and want to continue.

Don’t forget if you can’t get to the gym there are plenty of exercises you can do right in your own home, even in front of the TV.  It is simple to do. Set up a routine of push ups, sit ups, squats, lunges and planks to strengthen your core and build muscle.  Even easier than that, start with a walking routine in your neighborhood. There are many creative ways to get started. Just Start!

Tell yourself you can do it!  It is just 30 minutes out of a full week, and the results will mean a better you.  Leave a comment and tell me when you are going to start. Thank you for reading.

9 Important Tips I learned when starting a business

big  You have thoughts of leaving your day job to follow your passion or perhaps you know someone who is?  It is a big and exciting decision as you may be in search of personal satisfaction, independence, self fulfillment, and a chance to earn what you want. But taking the leap also requires hard work and determination to continue through the good and bad times.
Following are tips that you should consider when making the change.

1.) Are you super passionate about an idea but also realistic in your thinking? Having the passion is important as it will be the driver when times get tough. But be sure to do your research ahead of time.  Know your competition, what does the marketplace offer and what is missing.
“Be the change that you wish to see in the world” ~Mahatma Gandhi~

 2.) Fear can set in, but do not let fear derail you from going forward. Perhaps you are feeling like you are too old to embrace the challenge. According to the SBA.gov, entrepreneurs 45+ are the fastest growing groups of new business owners. Also consider the wealth of knowledge you have to offer due to your experience.
“In order to succeed your desire for success should be greater than your failure of fear” ~Bill Crosby~

3.) Doing prep work is super important.  The more time you put in prior to starting your business, the more time you will have to concentrate on bigger issues as your business takes off.  Research, training, pre-sales, are processes that you should consider prior to quitting your full time job while you are still collecting a paycheck.
“Our greatest glory is not in never falling, but in rising every time we fall.” ~Confucius~ 

4.) What is the problem that your business is going to solve?  Businesses are born out of providing a solution to a problem or creating an improvement to a present business.  If a similar idea already exists, that does not mean you can’t charge ahead, many businesses have been born out of improving on others, ie Apple.
If there’s a book that you want to read, but it hasn’t been written yet, then you must write it.”~ Toni Morrison~

5.) Having the connection to a spiritual practice or meditation will be helpful to you as you need to make important decisions.  Meditation will provide clarity, greater focus and creativity in stressful times.
“The only true wisdom is in knowing you know nothing.” ~Socrates~

6.) Having a part time job as you ramp up can ease your burden and stress during the initial stages.  Meeting new people can provide research and insight as you share your concept with others.
The meeting of two personalities is like the contact of two chemical substances: if there is any reaction, both are transformed.”  ~CG Jung~

7.) Don’t be afraid to take a break. Taking a day to rest or hours out of your day will recharge your batteries.  Networking, exercising and meeting people could be the inspiration you need to create new ideas.
“Count your age by friends, not years. Count your life by smiles not tears.” ~John Lennon”

8.) Having a coach/mentor and listening to the advice of others can help in your journey.  Hiring a coach will  keep you on track with your goals and offer you a way to look at your situation differently.
“Tell me and I forget, teach me and I may remember, involve me and I learn” ~Benjamin Franklin~

9.) Starting your own business requires hard work, determination, courage and passion.  When challenges and difficulties arise, stay strong.  Failure is often the precursor to success.
“Success is not final, failure is not fatal: it is the courage to continue that counts ~Winston Churchill~

These tips are the inspiration and guidance that you need as you follow your passion and go on your journey.  Leave a comment and thank you for reading.

Visit Upstream Solutions, Mindful Leadership, Business and life strategies-http://www.colleencassel.com

Are you Stuck? Tips to become more productive

Have you ever been stuck? You have a project to do and you just can’t get yourself to do it. You do everything but that one thing. It remains on your “to do” list day after day. How can you get yourself to finally tackle that one project?

The definition of “stuck” is “to become fastened, hindered, checked or stationary by some obstruction.” Sound familiar? I decided to research ways to move out of my head as I also had a project that just wouldn’t go away.  These may seem simple, but they will help you move from stuck to fluid and become more #productive.

1.    Let go of the problem that is keeping you from moving #forward.  It is when you stare at the project day after day, that you stay stuck in the same place.  When you quiet your mind and become present in the moment, the answers begin to flow.  When a thought comes to you write it down and apply it to the project.

2.     Talk out loud about the thing that is keeping you stuck.  Basically give yourself permission to speak.  It is amazing when you start to hear your own words; you begin to understand what sounds right and what doesn’t.

3.    #Acknowledge what is keeping you stuck. Write down a list of what is holding you back and continue to ask yourself what else.  Keep adding thoughts to the list until you feel satisfied.

4.    #Visualize what you really want. See it complete with full clarity.  Take a few minutes at the end of your day, visualize how you want it to be and then sleep on it.  When you wake up your mind will be refreshed and the answer will come to you.

5.    Have power over the project.  Take control and ask yourself why it is so hard. Usually what you resist is not the thing itself, but what you imagine it to be. There are usually a number of ways to look at something, try looking at it in another way.

6.    Take a small step, don’t look at the entire mountain that you have to climb, look at the rock that is in front of you.  If you are feeling overwhelmed it probably means you are taking on too much.

7.    Create clear #goals and celebrate your #wins. Each day take another step towards your project and cross off what you have accomplished.  We all need to feel good about what we have done.

I hope these simple tips help. Leave a comment and let me know how you conquer your feeling of being stuck.  Thanks for reading.

How to unstick yourself
How to unstick yourself

Are you stuck? How to become more productive

Have you ever been stuck? You have a project to do and you just can’t get yourself to do it. You do everything but that one thing. It remains on your “to do” list day after day. How can you get yourself to finally tackle that one project?

The definition of “stuck” is “to become fastened, hindered, checked or stationary by some obstruction.” Sound familiar? I decided to research ways to move out of my head as I also had a project that just wouldn’t go away.  These may seem simple, but they will help you move from stuck to fluid and become more #productive.

1.    Let go of the problem that is keeping you from moving #forward.  It is when you stare at the project day after day, that you stay stuck in the same place.  When you quiet your mind and become present in the moment, the answers begin to flow.  When a thought comes to you write it down and apply it to the project.

2.     Talk out loud about the thing that is keeping you stuck.  Basically give yourself permission to speak.  It is amazing when you start to hear your own words; you begin to understand what sounds right and what doesn’t.

3.    #Acknowledge what is keeping you stuck. Write down a list of what is holding you back and continue to ask yourself what else.  Keep adding thoughts to the list until you feel satisfied.

4.    #Visualize what you really want. See it complete with full clarity.  Take a few minutes at the end of your day, visualize how you want it to be and then sleep on it.  When you wake up your mind will be refreshed and the answer will come to you.

5.    Have power over the project.  Take control and ask yourself why it is so hard. Usually what you resist is not the thing itself, but what you imagine it to be. There are usually a number of ways to look at something, try looking at it in another way.

6.    Take a small step, don’t look at the entire mountain that you have to climb, look at the rock that is in front of you.  If you are feeling overwhelmed it probably means you are taking on too much.

7.    Create clear #goals and celebrate your #wins. Each day take another step towards your project and cross off what you have accomplished.  We all need to feel good about what we have done.

I hope these simple tips help. Leave a comment and let me know how you conquer your feeling of being stuck.  Thanks for reading.stuck

How to handle Stress – 8 Simple Tips

stress

Stress is one of those things that we all experience but knowing how to manage stress is the key to a happier, easier and healthier life.  Stress can be caused my any number of things but some of the major stress factors occur around work, financial problems, relationships, health issues, a move and caring for family members.

Not all stress is bad. When stress is working properly it can help us to stay focused and react quickly to protect us from danger. But when ignored and not handled in the right manner, excessive stress can lead to various health issues including weight gain, heart disease, stroke, diabetes, alzheimer’s disease, depression and even headaches.

Below are simple ways to relieve stress when you are put in a difficult situation.

1. #Time:  Managing your time is a huge stress reliever. We often experience stress because we don’t have enough time. We leave things that we don’t really want to do until the last minute, causing more stress than is needed. Prioritize and tackle the more unpleasant tasks first to prevent stress.

2. #Communication: If something is bothering you we don’t often take the time to talk about it. Learn to open up and share your point of view, honest communication will often diffuse the situation.

3. Walk away and breathe: Taking time to leave the situation will help you to reflect on the problem differently. Plus taking a few deep breathes will relax you and lessen the intensity of the moment.

4. Know your Limits: Understand what you truly can handle.  Learn to say no. You don’t always have to please others by saying yes to something you don’t really care to do.

5. #Exercise: Going for a run, walk, to the gym or any form of exercise will release the pent up anger, guaranteeing to diffuse the situation.  It is said you only need 20 minutes.

6. Friends, family and laughter: Spending time away from the situation with loved ones and laughing can help you to take your mind off the matter. Remember, laughter is the best medicine.

7. #Meditation: Many studies have proven that meditation and quiet time, even just 15 minutes a day, will relieve your stress.

8. Sleeping – Stress is often escalated when you are tired.  Sleeping will restore and energize you, enabling you to look at the situation with a new perspective.

To handle stress, it is important to understand your limits and know how far you can go.  Ones ability to tolerate stress depends on any number of things such as the quality of your relationships, your attitude, self control and knowledge of the situation at hand.  Take the time to acknowledge your level of stress and the ability to release it. It is not worth the illness it can cause. If you have some other ways to relieve your stress, share your comments below.

The Secret of Active Listening

dog hearing

“The most basic of all human needs is the need to understand and be understood. The best way to understand people is to listen to them.”~ Ralph Nichols~

Are you a good listener or are you like most people when a conversation is over, you forget the majority of what was said?

The definition of listening is “to pay attention with the ear; attend closely for the purpose of hearing.”  Listening is a very important skill for both effective communication and #leadership. In fact, it is one of the most important skills you can have.  Great listening skills can provide the following benefits, increased #productivity, better customer service, employee engagement and satisfaction and improved quality of overall relationships.  When someone knows that they are being listened to, positive outcomes often ensue.  #Richard Branson credits some of his great success to active listening.

Many people are not good listeners. On average you only remember between 25% – 50% of what people are saying.  But good listening skills improve not only your personal but professional life.  With improved listening, you can gain greater influence and negotiation skills but it also can help you to avoid conflict.

There are different types of #listening that people engage in.  Most often it is surface listening.  Surface listening is typically heard through the experience of the listener and rarely meets the needs of the person who is speaking.  The deepest and best form of listening is active or #intuitive listening. This is when you connect to the real message.  You understand what the speaker is saying but also understand what the speaker is feeling. You get the complete message of what is being said and not being said.

To become a better listener it is important that you don’t allow yourself to be distracted by things going on around you.  With active listening you acknowledge what the other person is saying. This can be done by repeating what is being said, using body language such as nodding your head and using your eyes to show that you understand and hear what they are saying.

Listening is a vital skill and easy to master.  Simply, pay attention to what is being said, provide feedback, don’t judge and respond accordingly. Remember, some of our best leaders are successful due to their active listening skills.  One of the powerful characteristics of a coach is being an active listener. If you are interested in working with a coach, contact me at Upstream Solutions or leave a comment and I will answer.

Thank you, Practicing Gratitude

You hear so often that #gratitude is a practice that you should follow as it is one of the keys to being #successful in life and business. Studies have shown that maintaining a gratitude practice can result in many improvements beyond overall happiness.

The reason behind this, as researched by scientists at UMassd, there is a relationship between our thoughts, brain chemistry, endocrine function and other physiological systems proving that our thoughts can actually trigger changes in our body, thus affecting our mental and physical health.  The benefits can range anywhere from more joy, energy, #determination, stronger immune system, lower blood pressure, acting with more compassion and feeling less lonely.

So now you are convinced you need to do it, how do you start?  The most talked about way is by journaling what you are thankful for each day or a few times a week.  The gratitude list can contain things as simple as being grateful for the weather, your children, health, your job and so on. You can also write a letter to someone you truly wish to thank. The key is to be consistent, journaling daily or weekly.  It is about looking at the glass half full and not half empty and realizing how thankful you are for what you have.  The more gratitude you practice, the more you begin to reap the positive benefits of joy and appreciation for life.

So on a day in which I realize how thankful I am, following are a few gratitude quotes from some of our great leaders.
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.”  G.K. Chesterton

“Acknowledging the good that you already have in your life is the foundation for all abundance.”  Eckhart Tolle

“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”  Marcel Proust

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.” Epicurus

“True forgiveness is when you can say, “Thank you for that experience.” Oprah Winfrey

“If the only prayer you said was thank you that would be enough.” Meister Eckhart

Let me know if you have a #gratitude journal and how it makes you feel and the benefits you experience.
Thank you to my readers!child thanks

8 Tips to Writing a Blog

Everyone is telling you that it is all about content marketing and making sure you have a blog.  Well if you are involved in #social media or thinking about jumping in, remember it is about the #content you can offer your followers.

 Where do you begin?

  • When you are thinking about what you should write make the content of interest to your target audience. Your followers want to learn from you so offer them relevant content.
  • How to find the content that your readers might find useful or that is trending?  An interesting tool is # Google Trends You can type in words and see how they chart. You can break it down by region, country, city, days, months, years and even terms.  This is a very cool tool.
  • Creating a story or making it personal.  The reader wants to get to know you, what makes you tick and the path you traveled.
  • Lists are easy ways for your readers to scan what you are writing about. There is so much information on the web that a reader wants to be able to get to the point quickly.
  • Add photos and use color when bolding words. This breaks up the #content and you will make it more interesting for your readers.
  • Have a great #headline.  A good headline will attract 80% of your readers. You can search online at Copy Blogger  http://www.Copy Blogger.com for ways to write headlines that attract readers.
  • Write often. Remember consistency is very important. If you appear once and the reader enjoys your post and you don’t post for a while the reader will forget about you.
  • Jump in!  It is scary to start writing but it will only get easier once you begin to write.
    Picture1
    Be Creative and Write

Do you have a blog and what do you write about?  Leave a comment. Go to My Blog and check out some of my other useful tips.