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Fitness for Your Business

by Ashley on July 21, 2014 · 0 comments

Hey hey, friends, I’m so excited to share this post with you today! Obviously here at Your Super Awesome Life, we’re all about creating a business and life you love, and a huge piece of that puzzle is learning to move your body in ways that are fun + help you stay healthy. That’s why I’ve asked my friend (and fabulous health coach), Jessie Lucas, to share her best tips on moving and loving your body… and how that can benefit your business.

fitness for your business

In 2003, I made creating and maintaining a healthy body my business.  As a new mom, I was looking for a job I could do part-time, and one that wouldn’t leave me strained and drained.  That is when I started teaching yoga.

Over the years I have added personal training, group fitness, bodywork, and a Masters Degree in Health Arts and Science to my resume.  My experience with becoming a mother made me realize quickly how vitally important it is to take care of my body and my energy so that I didn’t lose myself, my energy, or my sanity!

Since then I have birthed another child, and last year I went through the birth process all over again when I reinvented my business.  Yet again, I was reminded of this potent lesson.  It can be all too easy to continue to have energy output without noticing the toll it takes on our body. 

Running a business can be like raising a child.  There is always care needed.  Sometimes they fall, they definitely have moods of their own, and unless we carefully replenish our energy we will be left drained!

Today, in addition to keeping up at the gym (both in teaching and training, and my own body loving workouts for me) I now run a virtual health coaching business.

I help women detox the stress from their body so they can unlock their tensions, unleash their vibrant energy, and realign their body and their life to maintain this joy and ease.  I do this through assessing the person’s alignment, as well as their physical movement and holding patterns. Then we create a customized movement series that is functional and fun.

I have had the honor to witness and support women in the process of growing their body awareness.  Their new found fitness supports their personal desires and gives them the energy to do all they need to and want to do in their business and their life, without burning out.

I want to share with you some of my favorite tips to get moving and love up your body and how this can benefit your business.

*Being energy efficient in your body makes you more productive without draining your energy.   

One way we lose a lot of energy (get drained quickly?) is through excess use of muscular effort, and much of the time we don’t realize we are doing this. We all have particular ways of holding and moving our own body, and we can get into body patterns of tension, which is consistent muscular contraction.  This takes a lot of energy and we often feel it as pain.  When we can learn to release this tension and realign the way we hold and move our bodies we release the tension and pain and reclaim that energy.  This is energy that can happily keep us going to get the job done and still have some left for YOU time!

Tip:  Do you have chronically tight muscles or always get tight in the same places?  Make sure to give yourself stretch breaks throughout the day.  Stretch to the point of a lot of sensation but not pain or strain.  Over-stretching stimulates a response in the muscle to contract, which is counter productive.  Under-stretching doesn’t give you the benefit of relief you are looking for.  Also, where you are feeling tension is often related to an issue somewhere a little more distant, and therefore sneaky.  When you are stretching, pay attention to what you are feeling, and see if you can notice a more subtle sensation somewhere else.  This may need attention too!

*You have a better sense of what you WANT which makes you happier and more confident in your business choices – Working out is a moving meditation. 

Yes you can use your workout as zone out time, I prefer to use my workouts as a chance to check in with myself, to expand my inner awareness.  Use your breath and your attention to access the space beneath your thoughts.  I know in running a business there is always a to do list.  Your workout can be a chance to put that aside and notice what you are feeling in your body and your heart.  You then get to use this vital information to support all of the choices and action steps that you can take with your work in the world.

Tip:  Whatever it is you do to bring physical activity into your life, make it a mindbody experience.  Take a moment before you begin to just pause.  Honor that you are doing something excellent and healthy for yourself, and get your whole self in the game.  The benefits will then access all of your lovely layers.

*You get to easily put your best foot forward. 

When you feel good in your body it radiates out to your biz community automatically.  You inspire people – this is what your tribe is looking for right? To be inspired?  You have something awesome to offer them, when your whole body, and your whole being is on board.  Inspiration is contagious.  People can feel whether you feel good inside and out – or not.  They will be more interested in your work if they know they are getting the whole package, and you get to give more because you are constantly getting refueled.

Tip:  Find something with a variety of joint movements, like dancing or yoga, or have a couple of things you like to do and rotate them.  This this helps to avoid muscle imbalances and limited range of motion, it also keeps the mind open by creating a constant flow of new sensation.  New sensations in the body create new sensations in the mind.  All of this aligned stimulation keeps you interested in the movement and makes you radiant!

*You build a more resilient immune system which means less sick days (so you get more done) and more vacation days (so you have more fun!)

Tip:  Know when to GO and know when to rest.  Sometimes our body does need some slowing down.  On days like this, I like to do something like restorative yoga or a gentle walk.  Pushing through isn’t always the best idea, so if you do feel under the weather, know it is ok to let rest and refresh work its magic, you’ll be back in the groove faster!

What to do:

*Schedule it in - like you schedule your client time, your admin time, etc. Schedule your movement time and treat it like a beloved client (YOU are your client!) and you do not want to let them down!

*Get a buddy - this can be in person, someone who you literally meet and do your thing together, or have a virtual buddy, someone to check in with, you keep each other accountable, you share your best tips and tricks, and celebrate your achievements together.

*Know the components of fitness:  cardio, strength, agility, and flexibility. Ideally you take care of all of these, not necessarily all in one workout, but throughout the course of a week.  (Although, my personal plea is that you take care of flexibility always!)

*Have FUN and let it influence your work in the world!

CLB-Divas-Jessica-1-212Jessie Lucas is a body movement expert and the founder of jessielucas.com, where she teaches women how to wring out their tension and harness vibrant energy during stressful life transitions. Specializing in techniques for energy flow and body alignment, she helps you create a blueprint for healthy living in your life and relationships.

As a certified yoga teacher with a Master’s degree in Health Arts & Science, she has spent over 10 years helping women learn to move their bodies to release stress and become fully present in their lives.

 

[photo credit: @N04]


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What To Do When You’ve Lost Your Way

by Ashley on July 18, 2014 · 1 comment

what to do when you've lost your way

The world feels like it’s spinning faster and faster. You’re struggling to keep your footing.

“Don’t stumble or you’ll fall,” they say.

Keep it all together. Smile on your face.

But when you have a second to breathe, you see flashes of memories. Those moments when you felt connected to your purpose. Those moments when you felt like everything was in complete alignment. Those moments when you felt full of passion, ambition, and peace.

How did you end up here, lost and confused?

You’ve traveled down this road for far too long, trying to please others, trying to climb the corporate ladder, trying to be “successful”.

Was it worth it?

You’re not sure… but you’re also not sure that it matters. All you know is that you want more.

You want to live on your own terms. You want to live your life, not theirs.

You’re ready to go after your big dreams, to feel inspired by your own goals. To feel like you’re doing something that matters to you, something that lights you up and makes you excited to wake up each morning.

What to Do When You’ve Lost Your Way

1. Slow down

When we slow down and breathe, we are able to tap into the best version of ourselves, which is most often when we find the answers we’ve been searching for. This might mean journaling, going for daily walks, or setting aside time each day to meditate. Slowing down allows you to quiet the outside voices and listen to yourself.

2. Uncover your values

Knowing what’s important to you creates a personal compass for each decision you make. If your values include self-acceptance, health, and gratitude, you’ll likely choose to spend your days connecting with others through open conversation, practicing yoga, and drinking green juice instead of downing gin with your girlfriends until 2 a.m. at the local bar. So, what lights you up?

3. Find the themes

Recognizing the recurring themes in our lives creates a pattern for us to either follow or change. What themes or lessons seem to constantly surface in your life? What are you drawn to again and again? What areas of life seem to be full of discomfort and pain? What areas are full of joy and light?

4. Change your story.

We all tell ourselves stories about who we are, what we’re capable of, and what we deserve. If we can identify our self-limiting stories (I’m not good enough; I don’t deserve to be happy, etc.), then we can begin writing new stories that are grounded in confidence and courage, and map out actions that move us from one to the other.

5. Push past fear.

It’s so seductive to tell ourselves that’s we’ll go after what we want when we have more experience, more money, or more time, but the truth is, that will never happen. We must identify these excuses as masks for our fear. It’s only when we get clear on our fears and recognize how it is holding us back, we can begin moving forward.

6. Take a step forward.

Are your actions aligned with your values and your goals? Make sure that what you’re doing today is preparing you for the kind of person you want to be a year from now.

What can you do today to get you one step closer to that peaceful, happy life you’ve imagined for yourself?

Now, go do it!

P.S. If you want a little more support and accountability to get back to the most authentic and true version of you and begin going after your big dreams, I’m offering a  “pay what you want” special for my coaching packages and I’d love to work with you. You can read more about it here.


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The fireworks have long burnt out and the noise makers are gathering dust, but that doesn’t mean that your New Year’s resolutions also need to be forgotten.

The year is (a little more than) half over, so it’s the perfect time to review, reflect, and get your butt back on track!

I know how hard it is to stay focused during the summer.

You try to make progress toward your goals, but find yourself held back by fear and bogged down by procrastination.

The BBQ smells delicious. The beer is nice and cold. The heat just makes you want to read the new Emily Giffin book by a pool.

But while you settle comfortably into that hammock for an afternoon nap, other people are out there crushing their goals and making their super awesome life a reality.

Let’s join them, yeah?

Here’s the skinny:

Last year I offered a special “pay what you want” offer for my coaching services. It’s exactly what it sounds like.

You want to work with me, but can only pay $150 instead of the usual $300? No problem!

It was the best thing ever.

I got to work with the most amazing clients, and people who aren’t usually able to afford my services had the perfect opportunity to see what this coaching jazz is all about. It was a win-win for everyone!

It was such a hit that I knew I wanted to offer the special again, I was just waiting for the right time. And this is it!

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Pay What You Want

This offer is good for my two individual coaching packages:

1. A Pinch of Pixie Dust – Personal Exploration

a pinch of pixie dust

Feeling uninspired, unfulfilled, and totally bored with your life? Unsure how to take the first step toward a life you absolutely love?

Let’s join forces and create magic: You and me. 3 hours on Skype. Loads of fun and loads of a-ha moments.

During our 3 hour goal mapping session, we’ll get super clear on what you want your life to look like and what steps you need to take to get you there. (Because your dream life is totally possible, I promise).

We will discover your unique strengths, uncover your values + desired feelings, and figure out what really lights you up.

We’ll assess which aspects of your life are creating massive negative impacts and zero in on what needs to change so you’re ready to create your super awesome life.

Then, we’ll get down to business and create a life action plan that excites you to your core.

Wanna know more?

Regularly, a Pinch of Pixie Dust is $297.

2. Your Ever After- Business Intensive

your ever after

This is your long-term, intensive, one-on-one coaching to create the business of your dreams. Whether you’re just starting out with nothing more than a vision, or you have the foundation built, I’ll help you get it off the ground.

To kick things off, we’ll get super clear on what you want your business to look like and solidify the mission + values that support it. We’ll talk about how to incorporate your unique strengths and let your personality shine through.

Then we’ll map out magnetic products and services that leave customers lining up outside your door.

Each week, I’ll help you figure out what your next steps are, how to stay on track, and the simplest way to overcome obstacles. We’ll start each session with a check-in and work our way through any issues that may have come up during the previous week. I’ll hold you accountable and make you sure you’re creating a business and life you love.

Wanna know more?

Regularly, Your Ever After is $349 per month (for 6 months).

How to Sign Up

So you wanna get in on this sweet deal? Awesome! Here’s what you can do next:

1. Fill out this form and let me know which package you want + how much you want to pay for it.

2. I’ll email you within 24 hours to confirm and work out all the details. Then I’ll send you a PayPal invoice. Once you’ve made your payment, I’ll send you my coaching contract and your welcome workbook.

3. Together we’ll decide on a time to schedule your call, and then we’ll dive in and begin creating your super awesome life!

FAQs

Can I really pay what I want?

Yes! However, remember that the more you invest in yourself, the more you will get out of our work together. You can offer any amount, but please be aware of the time, energy, and love I put into my coaching. Because of this, I reserve the right to turn down an offer that is below the value I hold for my work.

I have no idea what price to offer you! Help?!

I know it can be kinda tricky picking a price, so I encourage you to offer an amount that you feel comfortable spending + that you believe is appropriate for the results you are hoping to receive through our work together..

For reference, the average amount offered for A Pinch of Pixie Dust is $150 and for Your Ever After is $200 per month.

I don’t have a PayPal account, is that okay?

Yep, totally. There is an option to pay using a debit or credit card through PayPal, so you won’t need to create an account.

I’ve never used Skype before, do I need to learn how?

I recommend that my clients create a Skype account for our calls, but it is not required. Other options include a Google Hangout or the phone (for U.S. residents only).

I have a question that wasn’t answered here, can you help?

Sure! Email me at ashley@yoursuperawesomelife [dot] com and I’ll do what I can!

Ready to get started creating your super awesome life?


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Happy Wednesday, friends! If you’ve ever considered hosting a webinar or podcast for your business, this post is for you. My friend, Kayla Matthews, from Productivity Theory has some super interesting insights to share with you on how to determine if a webinar or podcast is better suited for your message, so keep reading!

webinar v podcast

 

When looking for a way to share specific, brand-related information, you’ve probably been faced with the podcast vs. webinar dilemma. Each medium offers different benefits that should be considered on a case-by-case basis.

Far too often, brands and companies look at webinars and podcasts as one-size-fits all options that should be used consistently. Instead, for best results, focus on the content of the message and which method would be most effective.

Webinars

Webinars – sometimes referred to as web conferences – are designed to allow for collaboration. These online meetings allow multiple participants to share information, to communicate in real time and to solve problems while working toward a common goal. During a webinar, a host is able to answer questions, to moderate the environment and to allow for effective meetings, even with remote participants.

Podcasts

Unlike webinars, podcasts are streaming versions of a pre-recorded or created session. More like lessons that can be repeated or replayed at any time in the future, podcasts are designed for downloading and watching at any time, rather than shared meetings or sessions that require live, active participation.

Podcasts can be released in segments, making information easier to digest. It’s important to note that webinars that are recorded can be played back in the future, effectively turning them into podcasts; in this manner the two can work together.

To determine which is best for your purpose – a webinar or a podcast – it’s critical to examine the following factors.

Production Budget

In general, podcasts require less of a budget than webinars. Armed with just a microphone and basic audio editing software, anyone can create an online podcast that can be easily uploaded to a website and made available for download. While it can be more in depth – like a group of lesson plans that are available for purchase – podcasts are generally less expensive to produce.

Webinars, on the other hand, require video and audio equipment along with a subscription to a webinar service, raising the cost of production.

If a local gym was looking for a way to share nutritional information with members but didn’t have a large marketing budget, a podcast would be most appropriate. However, if Planet Fitness, one of the largest fitness center franchises in the country, wanted to engage members by sharing live workouts and tips, a webinar might be a better option.

Availability and Suitability

Even though webinars can be pre-recorded and shared, when hosting a meeting or conference, it’s best to have the participants available in real-time to increase engagement and overall effectiveness.

Podcasts, on the other hand, are more flexible, requiring only a single individual for the recording phase, then available for download at any time in the future. Additionally, where webinars are designed to be more educational in nature, podcasts can be humorous, news based, topical or something else all together. The options are limitless.

If a business like 12 Keys Rehab wanted to share information about their facilities along with the benefits of rehab in a way that clearly displayed the surroundings and made participants feel a sense of security and hope, a webinar would allow for the visuals and live attention that a podcast simply could not.

Likewise, if an individual wanted to share a drug and alcohol recovery testimonial, but wanted to stay private, or to not put the money into marketing just to share a story, a podcast would be most appropriate.

It all boils down to purpose. If a brand is looking for a way to allow for live collaboration and a sense of visual appeal, along with a large marketing budget, webinars offer flexibility and features that can be hard to match. However, if a message is simple and the target audience is smaller, a podcast can be an effective method for reaching out.

Consider your objectives when debating between a podcast or webinar, and proceed accordingly.

[Image by Pixabay]

MeKayla Matthews is a 20-something productivity blogger and startup enthusiast. You can read more from her at ProductivityTheory.com or by following her on Twitter and Google+!


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4 Easy Ways to Grow Your List

by Ashley on July 14, 2014 · 0 comments

grow your list

I don’t know about you, but when I first started Your Super Awesome Life, the idea of building an email list was totally over my head. It seemed like a something gross internet marketing strategy and really, I had no idea how to get started or how it would help me get new clients.

But over the past two and a half years, I’ve learned that having a list is crucial to having a thriving business and I’ve learned how to get over 2,400 subscribers (hi, friends) in a way that feels totally authentic and fun for me.

By building my list, I’ve been able to reach more people all over the world and make a bigger difference + get new clients, just by sending an e-mail.

I’ve been able to quit my emotionally draining 9-5 job, sign over 40 new clients doing work that I love, book my first professional photo shoot in LA, and double my income in 6 months.

Now I have a thriving coaching business, get to work with incredible women, helping them go after their dreams and make the world a better place. I get to travel, set my own schedule, and work from anywhere in the world. Plus, I hardly ever get stressed out, I wake up feeling refreshed, and am actually excited to get out of bed each morning. And I want that for you too.

In case you didn’t know, building your e-mail list is the biggest key to easily attracting more of your dream clients so you can make more money and begin living your own version of a super awesome life.

So let’s dive into this and explode your list!

4 Easy Ways to Grow Your List

1. Get super clear on what you have to offer

When you’re honest about who you are and how you want to use your skills and talents to serve the world, everything begins to fall into place and things in your business become easy. Work begins to feel like play. You wake up excited on Monday morning.

If you don’t do this and just create a business because you think it will bring you tons of clients and you’ll reach 6 figures super quick, or you ignore a part of yourself, you’ll burn out fast. You’ll feel fake and your work becomes a drag.

So ask yourself, “What’s my story? What’s going to attract people to me? What makes me unique? Why do people want to work with me? How can I best help my dream client?”

2. Identify your dream client and become her BFF

When you’re running a business, you’re selling something to someone, right? So, we need to zero in on who exactly it is you’re trying to selling to. I like to call this person your Dream Client.

The cool thing is, once you know your dream client and she becomes a real person to you, you’ll be in the delicious position to make your business stand out by creating fabulous products and services they love.

Here are 3 questions to help you identify your dream client:
1. Who comes to mind when you think, “Gosh, if I could just get my hands on them, I KNOW I could help them?
2. Who are you a few steps ahead of?
3. Who needs you the most?

3. Create an irresistible opt-in freebie

Based on everything you know about your dream client, what would she most like in exchange for signing up for your newsletter?

Some customers want a discount code for your Etsy shop, while others will want an eBook, free template, or printable calendar. Some want a video to watch and other want a podcast.

Think about your dream customer and brainstorm 3 types of freebies she’d most like to get her hands on. If you’re still not sure, this post will help.

Now that you have a good idea of the type of freebie you’ll be offering, it’s time for the fun part: the content!

Ask yourself, “What are my areas of expertise that my dream client would love to know more about?”

4. Put yourself out there

Once you’ve created your opt-in freebie, it’s time to begin building your community and growing your tribe.

You want to think of ways to let people get to know you, to introduce them to your work, and (hopefully) have them sign up for your newsletter.

Guest blogging is a great way to do this. Find out what blogs your dream client is reading and write guest posts for those sites. Include a bio at the end of your post with a link to your website, inviting them to sign up for your opt-in freebie.

If blogging isn’t your thing, you can host free trainings/classes/webinars to connect with potential dream clients.

Now get out there and starting growing your list!

P.S. If you loved this and want to learn more ways to build your community and grow your list, join us for 6 weeks of list-building strategies in Explode Your List. Doors close on Thursday, 7/17!

EXPLODE your list

[photo credit: carmenjost]


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