Startup & Small Business

#Fitness Myths to Avoid this Spring and Summer

Published on May 30, 2017January 29, 2021

Spring is in full swing and summer is approaching at a breakneck pace. Before we know it, fall will be upon us…but in the meantime, we’ve got some exercising to do!

Summer is largely about fitness, whether it’s getting ready for bikini season or being active outside with friends and family during school and work vacations. It’s also a time period where you see a spike in fitness novices trying to get out there and embrace fitness wholeheartedly. These newbies look for information online and on television from those they think they can trust — the secrets to achieving perky butts and flat bellies.

Sure, there are fitness secrets out there that do work, but there are many more myths out there that are way too good to be true. If you’re interested in getting fit this year, avoid these fitness myths like the plague.

“Lots of sweat = lots of fat burning.”

It’s a phrase that’s commonly tossed around: “more sweat, less fat!” Some exercise junkies use this as a mantra, and their confirmation bias comes out when they lose the pounds after rigorous exercise routines.

The truth is that sweat has no real correlation to how much fat you’re burning off. Sweating is biological and helps to regulate your body’s temperature. Sweating at all is a good indicator that you are pushing your limits, but there’s no correlation to sweating and fat loss.

“Crunches are the best go-to exercise.”

Make no mistake, crunches are great for exercising your core and abdomen. They’re a great beginner’s exercise that is easy to utilize for measuring your exercise journey. You’ll find them hard to do at first, especially if you’re trying to do them quickly, but they’ll become easier over time.

However, they shouldn’t be your exercise crutch. Many believe that crunches are the quickest way to a flat stomach and lower body fat, but that certainly isn’t the case. The best way to lose fat is to burn a lot of calories, but crunches don’t actually burn that many. Don’t rely on crunches alone if you want a beach body this summer.

“The longer you’re in the gym, the better off you’ll be.”

Finally, there’s a common myth floating around that the harder you push, the faster you’ll lose all that weight you want to get rid of. In fact, the opposite is actually true. Of course it’s a good idea to go to the gym, but continuously going to the gym with no breaks leads to fatigue, injury and weight gain.

Why weight gain? Your body eventually needs to rest. When you do take a day off, your body will desperately cling to the calories you take in and you’ll be set back for your next gym visit. Schedule rest days regularly. This also helps to keep you motivated to go to the gym — don’t risk burning yourself out and quitting altogether.

These are just three common myths you’ll find, especially online. When you’re researching information on fitness, always do your research and never trust the first article you see.

4 Business Podcasts Women Entrepreneurs Can Appreciate

Published on May 22, 2017December 10, 2023

Startup & Small Business

Podcasting is one of my favorite forms of media nowadays. It’s easy to relax in a bath or run on the treadmill while listening to one of my favorite podcasts — they’re audio streams that are easy to consume and don’t require a lot of effort to understand, more often than not.

I love showing women empowering resources, and this post combines this love of empowerment with my love of podcasting. Here are four podcasts I think any female entrepreneur could appreciate.

The School of Self-Mastery – Adrienne Dorison

If you want an amazing podcast that covers a wide variety of topics that focus on entrepreneurship AND life as a woman, Adrienne Dorison’s podcast is the first you should check out. The School of Self-Mastery is about living life as an entrepreneur while also juggling life as a woman, from raising children to taking time out of your schedule to live a healthy life.

On the business side of things, Dorison often interviews successful business owners and utilizes her experiences and their info to teach important business lessons. These span many different fields, from marketing to financial responsibility.

Online Marketing Made Easy– Amy Porterfield

You typically listen to a podcast not just to learn about what someone is doing, but also how they’re doing it. This is especially true when it comes to podcasts about business. If I had one suggestion for podcasts that really go into the how of business success, Online Marketing Made Easy would top the list.

Amy Porterfield is a master at interviewing a guest who owns a business, and from there breaking down how they achieved their goals. She’s an expert at online marketing, frequently explaining how to monetize marketing strategies to her loyal listeners. Her advice is certainly worth paying attention to.

Profit. Power. Pursuit. – Tara Gentile

It’s always fascinating to learn exactly how a successful entrepreneur runs their business. There’s no one true path to success — we all make things happen in different ways! What makes me successful may not make you successful, and vice versa. No podcast explores this concept more aptly than Profit. Power. Pursuit.

Tara Gentile interviews a business owner on this podcast, then expertly breaks down their path to success. This means that a variety of business topics are covered based on the business in question. She’s also a professional speaker, so this topic is covered quite frequently.

SOB: Style of Business – Keetria

Time for a bit of shameless self-promotion. I’m all about female empowerment, and my own podcast (Style of Business: The Podcast) reflects this. While not every episode may focus on the topic of women in the world of business, many entrepreneurs I interview are women who have become highly successful in their field.

In general, my podcast topics include tips and tricks for entrepreneurial success, branding ideas and global viewpoints from the perspective of business owners around the world. We all have different ideas, methodologies and success stories, and I believe sharing these experiences with one another can lead us to our own, individual successes.

Take a listen, will you?

Incredible Nature-Based Destinations for Spring Break

Published on March 18, 2017January 29, 2021

Startup & Small Business

3 Tips To Help You Create The Life You Want

A lot of vacation time happens during the latter half of the year. There’s the summertime, Thanksgiving, Christmas or other holidays, New Year’s Eve…then the vacation days slow down once the next year rolls around again. It’s not longer about taking a few days off at a time, or even weeks at a time, but instead a day here and there.

That is, until spring break rolls around. Spring break can be a time for anyone to take off and enjoy the warmth of spring, from college students to entrepreneurs who just want to take some well-deserved “me time.” However, spring break shouldn’t be about partying and other irresponsible activities. Instead, consider spending some time reflecting during a nature-based vacation where you’re totally at peace.

Playa Tamarindo, Costa Rica

If you want a mixture of fun and nature, Costa Rica is the country for you. Tamarindo is a tropical location that has amazing beaches, great nightlife locations and other outdoorsy fun activities. Costa Rica has the added benefit of being rather small, so you can come for Tamarindo and stay for other inland cities that also contain great activities. If you’re indeed a nature lover, visit one of their parks and see the country’s bird and butterfly species. The country is home to the famed Blue Morpho butterfly, a must-see for anyone interested in bugs.

Denali National Park, Alaska

While Alaska may be quite a ways away, Denali National Park is certainly worth the trip. Alaska is perhaps where you can find a true look at wilderness up close. For most of us, the scenery of Alaska is unlike any we’ve seen in the continental United States, so the imagery alone is enough to visit for. Park-goers can be dropped into the tundra via a helicopter, hike through the Alaskan wilderness and encounter amazing creatures while there.

Asheville, North Carolina

Another town perfect for anyone who likes a little responsible fun with a nature twist, Asheville is simultaneously home to a plethora of breweries and is a gateway town to the Great Smoky Mountains National Park. Tourists both national and international flock to the city every year during spring break to take in the local culture and hike through the mountains. Other popular activities include horseback riding, animal watching and mountain biking. While on your hike, it’s possible you’ll see creatures like elk or the American black bear.

Big Island, Hawaii

Many don’t know that Hawaii isn’t just the name of the only island state in the U.S. — it’s also the name of the state’s biggest island! Known as Big Island, the largest portion of the state is home to amazing natural wonders, like the volcanic coast of Kona. A must-do activity when visiting Big Island is snorkeling — snorkelers have the chance to see and dive with manta rays and other oceanic sea life. There are island tours constantly ready to take tourists around the large island to see all of the incredible sights. If you want to relax while surrounded by true beauty on your spring break vacation, this may be the option for you.

4 Calorie Burning Cardio Exercises You Can do Every Day

Published on March 14, 2017November 12, 2021

Startup & Small Business

It’s a well known fact that cardio-centric exercises should be a part of every workout routine, but do we truly know why cardio is so good for us? There are some obvious standard lines of thought you likely go to, like “it can help me lose weight” or “it’ll help tone my body,” but cardio exercise is much more than a diet supplement. Cardio activities can help to lower stress, strengthen your heart and lungs, help promote better sleeping habits, relieve anxiety and depression symptoms and reduce the chances of heart disease and cancer.

What if that’s not what’s really holding you back from cardio, though? You know the benefits, but you just don’t have time for lots of running or going to the gym for fitness training. The good news is that cardio exercises are actually quite simple, which makes them easy to do every single day — whether you’ve got 15 minutes of time to spare or a full hour.

These four cardiovascular activities are easy to do, don’t require lots of equipment and don’t take up much time. Do as many or as few as you can and you’ll still be on the right track to heart health and a slimmer waist.

Aerobics

The best thing about aerobics is that as long as you aren’t incorrectly stimulating your muscles, there aren’t many rules. In general, aerobics is simply movement that gets your heart pumping continuously, and there are a variety of ways to make that happen. Something like dancing can be considered an aerobic exercise, or step aerobics if you want something more simple. The point is that 15 minutes of continuous movement that gets your pulse elevated can be considered a cardio workout.

Kickboxing

Kickboxing is best done in a classroom environment, but the beauty of the Internet is that you can learn pretty much anything online. Find some credible workout videos on a fitness site or YouTube and get to practicing! Kickboxing is an excellent form of exercise that can tighten your core, build up your upper body strength and can be used as self-defense in sticky situations.

Jumping Rope

Remember that playground game you used to love as a little girl in school? There’s no age limit to jumping rope, especially considering how great it is for your health. Put on some music and get on a flat, outside surface. No need to get fancy and play Double Dutch — just have fun jumping for a few minutes at a time. You’ll be amazed by how invigorating it actually is!

High Knees

You can get all of the cardio benefits of running while you stay inside — and in the same place! High knees only require that you lift your legs up as high as they can go while jogging in place. This exercise helps with flexibility, heart stimulation and builds up your leg muscles. It can be exhausting, but the long term results are well worth it.

5 Key Mental Traits of All Successful Entrepreneurs

Published on January 17, 2017August 9, 2022

Startup & Small Business

To be an entrepreneur, you must be…? How do you think that sentence should end? “Brave”? “Determined”? “Innovative”?

Truthfully an entrepreneur must be many things; more adjectives than five are required in order to call yourself a true and successful entrepreneur. However, we’ve selected five of the most common and essential traits required to either become or sustain yourself as an entrepreneur.

Risk-Taking

We often think of risk as a dirty word — in fact, isn’t it better to avoid risk altogether? This might be true in some areas of life, but in others the phrase “go big or go home” is one hundred percent true. Just like in gambling, sometimes a big risk results in a massive loss. Other times it means you get a big payday.

Without that risk, no matter the outcome, there would be no chance for that huge success. The risk doesn’t have to be monetary, either. Sometimes taking a chance on the little things can pay off in a big way.

Hungry

No, not in the way that means you want to go out to lunch. This kind of hunger is for success, knowledge and for recognition — maybe you’d prefer to call it “drive.”

A good entrepreneur knows that they have to keep learning, but a great entrepreneur is one that truly wants to. This kind of hunger is one that drives them to better themselves and take those risks.

Adaptable

Not everything will go your way all the time, and that’s not just a lesson for entrepreneurs to learn. However, it might be a lesson that entrepreneurs benefit from more than most. Sometimes plans fall through and an entrepreneur has to adapt to the sudden changes. Not every scheme will be executed perfectly, not every vision will be clearly seen and sometimes a completely foreign scenario works its way into the mix.

A great entrepreneur doesn’t give in to this uncertainty — they embrace it.

Responsible

Gone are the days of laying around on the couch and brainstorming about your big business idea — you’re going to be an entrepreneur, which means your life is going to drastically change if you want to make all of your visions realities.

Even though you’ll be your own boss, you’ll still have all the responsibilities that come with that position. It also means you’ll have to handle money, and hopefully lots of it, in a fiscally responsible way.

Gregarious

Sure there are ways to become a great entrepreneur as an introvert, but the more outgoing and personable you are? The better you’ll be at networking and selling your brand. Creating relationships among your peers and in the business community will be vital to getting your business recognized, and you can’t do that on a concept alone.

Businesspeople are usually outspoken, self-assured, and promoting. They know how to charm and talk to people in a convincing yet personable way. This kind of attitude also lends itself to sales — without being gregarious, the sales funnel becomes a lot more narrow.

It takes a lot to become an entrepreneur. How many of these attributes do you have yourself?

The Motivational Books You Need for the New Year

Published on December 22, 2016January 29, 2021

Startup & Small Business

What is true motivation? Some believe that the best motivator is yourself, and for many people this is true – but not all of us were born with built in confidence or have had the experiences required to be so self-assured. Those who can self-activate are often those who are filled to the brim with courage and mettle, but it’s okay if you aren’t quite there yet.

One of the most powerful motivation tools is finding an example of someone who you’d like to be more like. That’s not to say you have to copy someone’s life experience exactly. In fact, that’s impossible! But if you don’t already have it within you to motivate yourself, learning about how someone else views motivation and their own successes with motivation can help you do the same.

The best way to do just that is to read a motivational book. Unlike blog posts or news story sound bites, books are much more collegiate and substantial. The opinions are formed well and researched – if you get a good book, anyway. To help you weed out any rotten apples and to give you some books to read for the upcoming New Year, here is a selection of motivation books that we can all learn a thing or two from.

“Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead” by Brené Brown

We all understand vulnerability – and if you say you haven’t then you might be in denial. To be vulnerable means to be unguarded, to notice that you’ve got a chink in your armor and know that it can’t be repaired right away. Emotions like uncertainty and precaution are human, though they’re often perceived as weak.

Dr. Brené Brown steers readers in a different direction. Dr. Brown argues that vulnerability isn’t actually weakness, but is instead what makes us stronger and is the core of our most profound emotions. Without vulnerability, things like joy and grief would be nonexistent – vulnerability brings us both the good AND the bad.

“Emergence: Seven Steps for Radical Life Change” by Derek Rydall

Many self-help or motivational books focus heavily on how to change who you are. Derek Rydall says that who you were born is the exact person you are right now – changing that is going against nature. We hear arguments like this in regards to things like sexuality, but never to character flaws or imperfections.

Rydall thinks that radical change within your life starts when you activate something that’s already inside of you, not something that you need to create inorganically.

“Spark Joy: An Illustrated Master Class on the Art of Organizing and Tidying Up” by Marie Kondo

One thing most of us need help with when it comes to motivation is cleaning and tidying. If you’re looking around you right now and see a stack of disheveled papers and a few too many Starbucks cups, you’re someone who could use this book to help motivate you come 2017.

Marie Kondo is an organizational guru who is here to not only help you with words, but with pictures. With both a written and visual representation of what your mess looks like and why you’re holding onto it, she sets all readers up for organization success.

Fitness Tech to Add to Your Holiday Wishlist

Published on December 12, 2016January 29, 2021

Startup & Small Business

The holidays are approaching and you’ve likely got a lot of wishlists you’re focusing on right now. For your own wishlist, you’re looking for new items you want – maybe they’re to expand your life, like a new set of motivational tapes. Maybe you want something more fun than functional, like an art kit or inline skates to get back in touch with your 80’s teen spirit. Others will want similar things, from boxes of chocolate to boxes of ties.

Here’s something to consider: we’ve all likely put on some weight during the winter months, and come New Years we’ll all be resolving to take that weight off. Most of us will fall through on this promise unless we’re properly motivated…and what’s more motivating than having neat tools to help make that reality actually happen instead of it becoming yet another resolution that goes unattended to.

Fitness tech is cheaper than ever, and it’s also widely available. No longer are you looking at buying bulky and expensive treadmills in order to help get fit for the New Year, so let’s take a look at some desirable and chic fitness tech products you may want to get this holiday season – for someone else or to treat yourself!

Garmin Vivosmart HR+

This piece of fitness tech may not fit the criteria of “cheap,” but boy is it neat. Wareable recently gave this product their award of Fitness Tracker of the Year, and for good reason – this Garmin offering expertly combines fitness monitoring with ample tech that makes up for the price tag of over $200.

One of the biggest draws to this particular product is that a phone is unnecessary to use it. Many don’t realize Fitbits only truly work when you’re looking at their app simultaneously, which means running and jogging while paying attention to your Fitbit app if you want to take a good look at your specs in real time. All of the tech that is involved with the Garmin Vivosmart HR+ is installed into the device itself. It also includes GPS, heart rate monitoring and sleep monitoring.

Misfit Ray

This fitness tracker falls more in line with most price ranging, coming in at a little under $100 at most retailers. Unlike the Fitbit or Garmin fitness trackers, Misfit looks to svelte elegant designs when creating their product lines. The Misfit Ray is very clean and minimalist, and so is the app that you pair with the device.

Misfit products are best for those who want to start managing their health but who don’t want to go full gym nut just yet. The Ray tracks steps and sleep patterns and offers smartphone notifications, and that’s about the extent of its capabilities. Minimal indeed.

Moov Now

If you or someone you know is already really into fitness and you’re at a loss for the perfect gift, look no further. Made for those who already love intense training, the Moov Now is a leg-worn smartphone holder that coaches you while it monitors your steps and activity. The programmed capabilities include different difficulty levels designed to make training progressively harder, just like a normal coach or personal trainer would.

The price point on this device is also very excellent – you can find it at most major retailers for only $60.

4 Big Questions to Ask About Your Business’ Brand Success

Published on November 17, 2016November 1, 2021

Startup & Small Business

You have a business and you have a brand – how do you measure the success of either? When speaking about analytics, the numbers that prove we’re doing excellent or failing miserably in business matter a lot. They’re how we fix problems, adjust successes and plan our future.

But sometimes numbers aren’t enough. When it comes to branding, both absolute values and figurative ideas matter. This means asking questions that you can’t answer without hard thought. Much like your SATs, brand success strategies will have an essay portion.

The best way to figuratively assess your brand’s success is with this set of questions first brought up by Ignition Consulting Group founder Tim Williams:

1. What do we do?

Perhaps the most basic measure of branding success is asking the simple question of what you and/or your business do. This should be answered in a simple sentence; for instance “I’m Tamara Collins, event coordinator and speaker.” “Amteck Industries creates steel solutions.”

This simple answer should always be incorporated in your branding. Should your entire branding strategy be so simple? Not necessarily. But consider that the basis of any good brand strategy is to start with the basics and explain in some way your true business purpose.

2. Who do we do it for?

Next, consider your audience – who are they? Are they a general audience or more specific? Do you cater to men over women? Entrepreneurs over working class people? Who you’re marketing to will dictate the focus of your branding, and this also brings into question your success.

How accurately do you represent this audience within your brand? Based on your analytics, who most identifies with your brand? Does this answer match up with who you want to identify with your brand?

3. How do we do it?

Now assess your values, what makes you and/or your business unique and your methodologies. Sometimes how you perform a service is what identifies you as a brand.

Consider Subway – this is a sandwich chain where your food is made in front of you and served immediately when you pay, unlike artisan sandwich restaurants that don’t operate on such a fast-food style of serving. How the food is prepared separates Subway from other restaurants, and you have to find what it factor you have as a brand and utilize it.

When determining success, look at your current branding methods. How much do you focus on what sets you apart?

4. Why do we do it?

Finally, branding should always convey a mission statement – put simply, a sense of purpose. Do you aim to bring a better value to the table, or higher quality products? Did you simply bring your business to life to fill a hole in the market, or is it something you’re passionate about for personal reasons.

Why you do something is extremely important to a savvy consumer. A successful brand building strategy will always tackle this personal, edgy angle because it’s how you can easily connect with customers around the globe.

The Fitness Don’ts That You Probably Fall Victim to Every Day

Published on November 3, 2016November 12, 2021

Startup & Small Business

We all have dreams of getting fit, or we may even already be on an amazing fitness journey. No matter what step of the path you’re on, we all have ideas about what it takes to be fit. Some fitness myths are more well-known than others, like dieting alone isn’t how you become healthy. Others, however, are much more specific and not as discussed.

Whether you’re currently on your fitness journey or considering your options, keep these fitness don’ts in mind – in fact, you may have already feel victim to a few of them!

Never Skip Breakfast

Ironically, the most important meal of the day is the one we most often take for granted. We get up late, grab a granola bar and then don’t think about food again until a late lunch break. Those trying to lose weight may skip breakfast to fend off a few extra pounds, and it’s easy because it’s a meal you can almost sleep through.

This is a big no-no. Breakfast is a meal where we get most of our daily energy, and it’s actually the perfect opportunity to load up on carbs and nutrients you need for energy.

Don’t Aim too High

If you’re new to fitness, setting a realistic goal like walking 30 minutes every Saturday and doing 10 crunches before bed during the work week is actually a good thing. We sometimes feel like in order to get fit or lose weight we have to go to extremes and exercise until we pass out. Instead, building strength and falling into a routine are two of the biggest components of fitness.

Also, setting your expectations too high is a good way to fast track yourself to failure. You’re more likely to become disappointed and give up when you don’t meet your goals, but the truth is you never could have met them in the first place.

Don’t Focus On Pounds

Most reality shows about weight loss put a big emphasis on losing a certain amount of weight in a set span of time. This is actually very unhealthy – don’t do it. If your doctor tells you to lose 30 pounds, that’s fine; but your workout routine shouldn’t be a question of a math equation. Work on promoting better habits and changing your lifestyle instead of picking out a target weight number. Otherwise you might make it to that number and quit because your only motivation is out the window.

Don’t Compare Yourself

Everyone’s fitness journey is different, just like everyone has a different body type and weight threshold. You may not ever fit into a size 4 because your hips or big, or maybe your weight gain is a bad medication side effect – simply put, we all have different setbacks and experiences.

It’s important that we don’t look at others and measure ourselves based on their successes and appearance because we aren’t them – and we never will be. Fitness is something that’s very personal, and your failures and successes should be measured by your own merits, no one else’s.

4 Common Fitness Myths That Have Been Debunked

Published on October 7, 2016December 3, 2021

Startup & Small Business

If you’re looking to get fit and/or lose weight, it’s likely that you’ve researched quite a few online articles on the subject. The reason why is obvious – we all want to know the quick secrets to getting slim and staying fit. The problem is that unless you’re getting this information from a credible source then it’s likely false.

When it comes to online info about weight, use this rule of thumb: if it sounds too good to be true, it probably is. Here are four common fitness myths floating around out there – as well as the truth behind them.

“You must work out to lose weight.”

Many men and women often think the secret to slimming down their waistline and getting rid of those love handles is to keep exercising and exercising. Don’t think that exercise isn’t part of getting fit; that isn’t the case at all.

The reality is that losing weight deals primarily with what you eat, not how you work out. Getting lots of exercise can help expedite the weight loss process, but eating the right foods and eating correctly sized portions are the real secret to losing pounds.

“You can choose where you lose problem fat.”

Articles are out there that tout certain exercises that help you get rid of fat in certain areas. Exercise is how you help tone a muscle, but exercise alone doesn’t get rid of fat.

For instance, doing squats and sit-ups can help you tone your glutes and your core, respectively – but these exercises alone won’t actually help to eliminate those extra pounds. Some scientists believe there’s no true way to target fat in a specific area, as much as we wish there was a miracle solution.

“It’s okay to eat whatever you want if you work it off.”

If you eat 2000 calories and burn off 3000 calories, it’s all good right? Even if those 2000 calories consisted of cheeseburgers, French fries and a chocolate shake? Wrong.

It’s common that people rationalize their workout routine as a means to eating the wrong things – as long as they work off the calories that they consume it’s okay to eat whatever. The reason this is false is because calories aren’t the only reason we gain weight. You can work out all you want but that doesn’t always help to expel the toxins and bad fats found in junk foods.

“Breaking a sweat” is a good thing.

Sweating can help your body release toxins and it’s often therapeutic, which is why saunas are so popular in health centers. Sweating isn’t unhealthy by any means, and this may be why you think the more you sweat during your workout the better off you are.

Again, this is fault. Instead of having anything to do with weight loss, sweating is all about regulating body temperature. There is no correlation between the amount of sweat you produce and how much weight you’ll lose, especially since sweating varies from person to person.