You’re the Boss – What You Need to Know to Start and Design Your Own Business – Part I

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Thinking about starting your own business? Congratulations and welcome to the club! Entrepreneurship can be a rewarding way to make a living and perhaps even design a complete career change for yourself. There’s no cap on your income, you get to take control of your own destiny and you have a chance to see your creative ideas come to life. Most importantly…you’re the boss!

That’s good news because it means that you can design your business exactly how you want it to be. For some, being the boss can be bad news as well, because all the responsibility for your success or failure is on your shoulders.  You may have read scary statistics stating that a huge percentage of new businesses fail in the first year.  While that can be alarming, it can also be a signal for you to do your business design and planning right up front so you don’t end up being one of those businesses. Let’s take a look at what goes into planning a successful business.

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First, as a coach, I want to address a common problem.

If you are like many people starting your own business means, at least in the beginning, you are a company of one. This is especially true if you are a coach, consultant, therapist, interior designer, fitness trainer or other service professional who has finally decided to go out on your own. This means you are not only going to be the owner and sole decision maker in the company, you are also going to be marketing your business as well as providing the service to your clients and customers.

As you grow, your ability to wear all these hats at once can quickly become overwhelming. Many new entrepreneurs start with a frenzy of initial marketing to get clients and then stop marketing so they can deliver services to their new clients. As those clients naturally complete or drop away, you may suddenly find that your income has slowed considerably. Panic sets in, so you spend all your time marketing which brings in a new round of clients. Then you stop marketing so you can serve your clients and the feast or famine pattern begins all over again.

How to Get Off the Income Roller Coaster

What can you do to prevent this? Make decisions like you are the boss but work like you are an employee. What this means is that you need to be regularly marketing to keep your pipeline full, as well as be fully engaged in serving your clients. The key is in smart planning, systems – and getting help!

First of all, identify where your clients and customers originate from.  Do they come mainly from referrals? Set up a system to continuously and systematically ask for those referrals. Do you rely on LinkedIn to cultivate clients? Again, you need a structured way to continuously connect with your ideal prospects and a systematized way to reach out to them regularly.

Chances are, your customers or clients are initially going to come from a variety of sources. You can try  different marketing methods when you first start out, but it’s important to narrow those down to the most profitable so your efforts will be as efficient as possible. As soon as you can, invest in an assistant, virtual or otherwise, to help you with marketing and scheduling tasks that can be delegated, which will free you up for more time with your clients and enable you to expand your customer base.

Virtual assistants can be hired as independent contractors on a very part time basis while you get your business up to speed. I can’t tell you how many times I’ve heard new business owners resist hiring an assistant saying, “I can’t afford it!” only to come back around six months later saying they wished they had hired someone to help them sooner.

The Key to a Successful Business

The key to a successful business is planning for sustained growth. This involves a balance between consistent marketing and delivery of your services. Identifying where your customers and clients are coming from, and setting up systems to take advantage of those portals, is essential. Teasing out which tasks in your business can be delegated and hiring an assistant to help you early on will put you ahead of the game.

The truth is you may be the boss but, as a new business owner, designing your business so it functions successfully and without overwhelming you can be challenging.  Successful business owners know when to reach out for help. Early on, I found the help of a business coach invaluable and I still have one today. What’s important is to design a business that works for you…one that fits into your lifestyle and enables you to develop and maintain a healthy balance between your business and personal life.

I’d love to support you in designing your new venture.  I know the challenges of starting a new business – I’ve been there. Simply contact me by clicking here to set up a complimentary consultation. I’m here to help you bring your hopes and dreams into reality!

Want to Start a Running Program? Here’s How!

With the arrival of spring, many people are retooling their exercise programs to include some outdoor time. And there is no better way to get exercise outdoors than to begin a running program.  We’ve already seen some of the benefits regular exercise can bring, including having a positive effect on mood, decreasing stress levels and, perhaps most importantly, exercise can significantly lower inflammation in your body as you age.

Moving your exercise program outside comes with its own set of benefits as well, including the positive effects sunlight has on your sleep-wake cycle, since natural sunlight is a powerful biological agent that assists in regulating your body’s internal clock and can help you consistently get a better night’s rest.

When I talk about beginning a running program, I don’t want you to get the idea that I’m asking you to train for a marathon! I’m going to introduce you to a running program that takes only 20 minutes 3 or 4 times a week, and that has tremendous cardiovascular and fat burning benefits and is easy and enjoyable.

As always, just to be on the safe side, you should consult with your licensed healthcare provider prior to beginning any exercise program, especially a running program, as your heart is going to get a workout as well as your legs. And, no worries if you can’t imagine yourself running for even half a minute, much less twenty!

The key to success here is to begin very slowly. You’ll actually begin with relaxed walking alternating with fast walking and work up gradually to your 20 minute goal. Many beginning running programs will have you do some combination of running and walking for a total of 30 minutes each day over a period of about eight weeks and gradually increase the minutes you are running until you are running continuously for 30 minutes.

The problem I see with these programs is that they assume the same level of fitness of everyone who begins and this is simply unrealistic. There are some folks who can just take off and breeze through eight weeks, and others who can’t run at all on the first day. I would rather see you make a plan that works for you and your level of fitness.

Here’s one way to get up to speed that has worked well for a lot of people and is based on the idea of progressive accelerated exercise which Dr. Al Sears has popularized with his P.A.C.E. program and others are calling HIIT or High Intensity Interval Training. Here’s how it works:
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On Day 1, start walking to warm up at a comfortable pace for 2 to 3 minutes. Then gradually pick up your pace until you are walking like you are late to an appointment. Walk at this pace for a minute or two. Then slow your pace back down until you are completely recovered in terms of your breathing and heart rate. This is one complete cycle or set.

You may not be able to do more than this on the first day, or you may be able to do two or even three cycles of relaxed walking alternating with fast walking. Do this every other day or at least three times a week, gradually adding in more cycles of relaxed walking and fast walking up to 20 minutes.

When you do this consistently, you will be surprised at how quickly you progress and it will become much easier to walk even faster. At some point, you will likely naturally begin to run when your cardiovascular conditioning reaches the level where it seems natural to do that. The key to this is to rest in between periods of exertion, by slowing down to a relaxed walk until your breathing and heart rate recovers.

Add cycles of relaxed walking and fast walking or running until you are exercising for 20 minutes at a time. Once you get to the point where you are doing three or four cycles or ‘sets’ in one 20 minute period, you can gradually increase your exertional effort from say, 30% in the first set to 50% in the second set to 70% in the third set and on the fourth set, give it all you have.

The beauty of this type of exercise is that it’s over quickly and takes no more than twenty minutes to accomplish. Unlike running at a moderate pace for thirty minutes, this type of exercise is training your body in a very efficient way that minimizes stress on your connective tissue and minimizes your chance of sustaining the types of injuries that so often plague runners.  Plus, the benefits of this type of interval exercise continue long after you’ve put away your running shoes, as your body continues to burn fat for hours after you exercise.

Here’s another benefit. Once you have been doing this regularly and you have to run to catch a train or quickly change gates at the airport, you’ll be amazed at how much easier it is to not only sprint quickly but to recover quickly as well. So why not give this a try? Don’t be roped into believing you have to become a marathon runner to get fit. It’s just not true! Let me know how you are doing in the comments below.

Enjoy today!

Struggling with Building Healthy Habits?

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I know I need to do something about my health, but I just don’t know where to start.” “As soon as I have time, I’m going to exercise.” Sound familiar?  Let’s face it – everyone’s busy. How would you like a program where it’s all been figured out for you?  The Evergreen Wellness Program will help you develop better sleep, food, mood, and exercise habits to help you look and feel your best. Research shows healthy habits make us better contributors to our families, organizations, and society, too. You will learn how to:

  • Control food cravings and enjoy – yes, enjoy! – healthier foods
  • Get into great shape even if you can’t spend 10 hours a week in a gym
  • Sleep tight each night
  • Snap back after setbacks
  • Become a more energetic, more optimistic, more engaging version of yourself.


PROFESSIONAL ATHLETES, TOP EXECUTIVES AND SUCCESSFUL ENTREPRENEURS ALL UNDERSTAND THE IMPORTANCE OF HAVING THEIR OWN COACH. A PERSONAL COACH CAN HELP YOU DEFINE YOUR GOALS, SEEK OUT THE BEST THAT IS IN YOU, AND CONTINUALLY CHALLENGE YOU TO SUCCEED AT YOUR KEY AIMS. POSITIVE PSYCHOLOGY AND STRENGTHS-BASED COACHING OFFERS AN EVIDENCE-BASED FRAMEWORK AND A VALUABLE TOOLKIT OF INTERVENTIONS THAT HAVE BEEN PROVEN TO BE EFFECTIVE IN SUCCESSFUL GOAL ATTAINMENT.

My holistic, entirely research-based coaching program is 6 weeks filled with great info, fun short videos, and lots of cool health-boosting activities. I’ll be by your side every step of the way with my special Premium Coaching Package that includes weekly or bi-weekly 30 minute coaching sessions to get – and keep – you on track. If your goal is to live a healthy lifestyle, you can’t afford not to try this program. Call 303-670-7863 or email me at suzanne@evergreenlifeandwellness.com for details and a 30 minute complimentary session to determine if this program is right for you.

What You Can Do Now To Promote Anti-Aging – Emotional Reserves (Part Five)

In Part Four of our anti-aging series we looked at sleep and its surprising contributions to anti-aging. To wrap up this series, we will now turn our attention to your emotional reserves and how to build them in a way that contributes to wellbeing and anti-aging.

What exactly are emotional reserves? First of all, at the most simplistic level, it means that your basic emotional and physical needs are being met. If this is not the case, then any stressful event in your life, even relatively minor ones, can easily threaten your ability to face life head on and to build a better quality of life for yourself and your family. If you feel constantly under threat, then your body goes into stress response mode. One of the many things that happen when you are under stress is that your sympathetic nervous system signals your adrenal glands to release the hormones adrenalin and cortisol into your bloodstream.

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Your body is simply trying to protect you from the signal it is getting from your brain…that you are under a threat of some kind. And no matter that this threat is probably not the threat of bodily harm. Most likely the threat is entirely mental…stemming from worries over financial pressures, relationship difficulties, concern over children, elderly parents (or both!) and a hundred other things most of us face from time to time.

In the short term, adrenalin will help you run fast if you cross paths with a hungry bear while walking in the woods. Cortisol helps to regulate a variety of bodily systems, including blood sugar regulation, and helping to metabolize fats, carbohydrates and protein. But if your emotional reserves are depleted and stress becomes chronic, these hormones can wreak havoc on your body, including elevating your blood pressure, suppressing your immune system and literally speeding up the aging of your cells.

For now, let’s assume your basic emotional and physical needs are being met. What if you could build an even larger emotional reserves reservoir that would be there in case of a major life event? The good news is that you can!

We’ve already covered many of the important ways to do this in this series, including regular exercise, adequate sleep and proper nutrition but there is another way to add to your emotional reserves that goes beyond these basics:  Taking advantage of positive emotions.

In 2001, psychologist and researcher Barbara L. Fredrickson postulated a new theory on the role of positive emotions on physical and mental health, specifically their ability to build psychological resilience, in other words their ability to strengthen and build your emotional reserves. Since then, her findings have led to a whole host of other studies supporting her work and researchers continue to investigate the best ways to apply her findings.

I plan on addressing positive emotions and how to experience them regularly in your life in another article. Meanwhile, I’d love to know any thoughts you have on our anti-aging series in the comments below!

What You Can Do Now To Promote Anti-Aging – Sleep (Part Four)

In Part Three of this anti-aging series we looked at exercise and its powerful role in combating inflammation, which as you now know, leads to many of the chronic diseases associated with getting older.

In this article, we will be exploring how sleep affects aging and specifically how getting the right amount of sleep can literally turn back the clock. When you sleep, your body not only rests, but also recovers and repairs itself. But you have to get enough sleep. Most sleep specialists recommend seven to nine hours of quality sleep per night.

If you are currently sleeping six hours or less per night, you’ll be delighted to hear that adding these extra hours of sleep will directly affect your physical appearance. After just a few weeks, your skin will improve and you’ll notice less fine skin lines, as new collagen is manufactured while you sleep which will prevent sagging. Plus, that extra sleep will improve circulation to your skin, leading to both a brighter complexion and brighter eyes.

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Adequate sleep also plays a vital role in learning new information and memory, both areas that many people are concerned with as they age. Scientists have found it’s both the quantity and the quality of sleep that affects learning and memory. Sleep also plays a vital role in your body’s immune functioning as well as your metabolism. People who continuously do not get enough sleep, or whose sleep is constantly interrupted, tend to get sick easily and also may put on unwanted pounds that are difficult to get off.

Knowing the benefits of good quality sleep, getting more of it would seem a simple thing to implement. For many, busy lives, parental or elder care responsibilities, financial worries or other problems interfere with both the quantity and quality of sleep they are getting. What can you do to get the sleep you need? Here are five easy suggestions that at first glance may seem simple but, if you put them into practice, you’ll be surprised at how much your sleep improves!

One: Adhere to a Relaxing Pre-Sleep Routine

An hour or so before you go to bed, start to wind down with some relaxing activities such as light reading, taking a bath or practicing relaxation exercises. Avoid overly stimulating mental or physical activities and especially avoid discussing emotional issues, as this is associated with the release of the stress hormone cortisol, which can keep you awake.

Also avoid exposure to bright light, as this can keep you awake later. Dim the lights in your house. You may also want to employ an app that works as a filter for your computer or smartphone and which blocks out stimulating blue light. If you have an iPhone, look under your Settings and enable the Night Shift function as evening approaches.

Two: Don’t Go to Bed Until You Are Truly Tired.

If you go to bed but do not fall asleep after 20 minutes, then get up and read or listen to music until you feel sleepy. Avoid stimulants such as caffeine, found in tea, colas, chocolate as well as some pain relievers for six hours prior to sleep. Avoid eating a heavy meal just before bed and don’t drink so much water that you have to get up to go to the bathroom during the night.

Three: Transform Your Bedroom into a Sleep Chamber

A quiet, cool, dark environment is best for sleep. Use blackout shades or an eye mask to block out light and keep the temperature in your bedroom on the cool side. Use earplugs or heavy curtains to block out outside noise if necessary.

Four: Pay Attention to Your Internal Clock

Go to bed and arise at the same time each day. This is important. It’s this consistency that will set your body’s internal clock. Try to stick to this schedule, even on weekends and when you have not slept well the night before. Get out into the natural sunlight as soon as you can each morning, even if it’s just for five minutes, and take a sun break for a few minutes during the day. Natural sunlight is a powerful biological agent that will help to regulate your body’s internal clock and can help you consistently get a better night’s sleep.

Five: Know When to Get Help

If none of these things are helping and you are significantly sleep deprived or suffer from insomnia, you may benefit from a consultation with a sleep specialist. She may recommend an overnight sleep study to rule out such conditions as sleep apnea or restless legs syndrome, both chronic conditions which can lead to other health problems.

Next time, we’ll wrap up this series on anti-aging with a look at how to improve your emotional reserves. In the meantime, I’d love to hear how you are doing implementing these better sleep suggestions in the comments below!

What You Can Do Now To Promote Anti-Aging – Exercise (Part Three)

In Part One of this series on anti-aging we delved into nutrition and its effects on anti-aging. Plus, I reviewed how I am sharing my anti-aging practices focusing on four big life areas: nutrition, physical conditioning, the quality of your sleep and your emotional reserves.

In this article, we will be looking at the area of physical conditioning (exercise) and anti-aging. Almost everyone knows that exercise is good for your heart and lungs but you may not realize just how profoundly regular exercise can positively affect your mood, your stress levels and perhaps most importantly, can significantly lower inflammation in your body as you age.

In Part Two of this series you learned inflammation is the driver behind many of the chronic diseases that too often come with getting older, so knowing that exercise can be very effective in combating inflammation provides you with a powerful motivator for getting and staying active. A recent study in the well respected medical journal Circulation looked at the association between regular exercise and the results of blood tests for inflammation in a group of 4289 men and women over ten years. Study participants who were regularly physically active had strikingly lower levels of inflammation in their bodies.

Since exercise is a powerful tool in your anti-aging tool chest, you likely have questions as to what kind of exercise and how much. You may even be thinking this means long hours sweating your way through a tough cardio routine on a treadmill, spin bike or training to run half-marathons. Not necessarily. Another large research project, the Harvard Health Professionals study, found it’s not how long you exercise or your endurance but it’s how intense your workout is.

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And yet another study from Quebec’s Laval University compared two groups, a ‘long duration’ group which cycled up to 45 minutes without stopping and a ‘short duration’ group which cycled in short 15 to 90 second bursts with rest in between. As expected, the long duration group burned twice as many calories as the short duration group. Here’s the surprising finding: researchers expected that because the long duration group burned twice as many calories, they expected them to also burn more fat. But when the two groups’ body fat measurements were compared, the short duration group not only burned more fat, but lost a whopping nine times more fat for every calorie burned than the endurance group!

Based on these findings, try incorporating short duration bursts of intense activity into your exercise routine. If you want to know more, a helpful book which incorporates these findings is:  PACE: The 12-Minute Fitness Revolution, by Al Sears, M.D.

The American College of Sports Medicine (ACSM) is another excellent resource and offers guidelines for the quantity and quality of exercise necessary for cardiorespiratory, musculoskeletal, and neuromotor fitness for healthy adults. (http://www.acsm.org) Whichever route you choose, any movement is better than none.

Next time, we’ll shine the spotlight on your sleep, including how much you should be getting and how to improve your sleep quality to achieve maximum anti-aging benefits. In the meantime, I’d love to hear your thoughts on exercise, as well as how you are doing in the comments below.