WellnessCoach.com™

Entrepreneurs know a thing or two about stress. In fact, most of us accept the fact that managing stress and our energy is a regular part of living. We manage a gazillion facets of our own businesses, juggle schedules, and do our best to keep our stress levels down and our energy levels up. Without realizing it, you have probably put together your own tool kit to help manage your energy levels throughout the day. Browse through this list and see if there are a few more tools for you to add to your kit:

– Learn to calm your mind and body through meditation.
– Eat your meals in a relaxed environment.
– Take frequent breaks for stretching and walking throughout the day.
– Eliminate refined carbohydrates from your diet.
– Eliminate or restrict your intake of caffeine and alcohol.
– Eat smaller meals and healthy snacks throughout the day.
– Support your adrenal glands with vitamin C, Pantothenic acid (vitamin B5), vitamin B6, zinc and magnesium – do so with the addition of broccoli, whole grains, salmon, sweet potatoes and legumes to your diet, or see a nutritionist for the supplement levels that will serve you best.
– Consider adding a high quality ginseng supplement to your regime, either Chinese or Siberian, to support your adrenal function and help your body’s resistance to stress. One valid approach is to take ginseng in a cycle of 2-3 weeks on and 2 weeks off, to give the adrenal glands a rest from the ginseng. Educational literature tells us to be alert for signs of possible ginseng toxicity, including nervousness, restlessness, and insomnia. Each person responds to ginseng in a unique way so starting with a low dose is the rule of thumb listed in most supplement manuals. As always, consult a health practitioner for the appropriate levels for you.
– Decrease stress and increase energy by learning to breathe with the diaphragm. Take breaks throughout the day and do so purposefully. Sit comfortably, both feet flat on the ground, eyes gently closed. Inhaling though the nose and exhaling through the mouth, place one hand on your belly and the other on your chest. Pay attention to the breath and focus on the hand on your belly. Inhale for a count of 4 or 5, filling the belly and expanding it so your hand rises about an inch. Pause for a count of 1 or 2. Exhale to a count of 4 or 5. Keep focused on the breath and repeat the process. Do so until you have reached a level of both relaxation and refreshment. Aim for 5-20 minutes a few times a day.
– Go for a brisk walk – with or without your ipod or mp3 player.
– Organize your office and life with the zen-like wisdom and help of David Allen’s book, Getting Things Done.

For more tips, you can also check out the article, “Your Guide to Never Feeling Tired Again” posted today on the WebMD site. Author Nancy Rones gives you 22 more ideas for enhancing your energy.

Post a comment and let us know what you do throughout your entrepreneurial day to stay energized and stress-free.

Tags: Body, General Wellness Tips, Meditation, Nutrition, Spirit, Wellness Coaching, Wellness of Your Business by Erica Ross-Krieger
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Today, I came across a little video on the internet that packs a big punch. It’s called the 5.75 Questions you’ve Been Avoiding and it’s by Michael Bungay Stainer. What I loved was the time-out it gave me to stop and consider some thought-provoking questions that were big and delicious. (There’s a jaunty jazz track in the background too.) Take a break yourself right now, put your feet up and check it out. Write the questions down and spend some time thinking about them this week. To Michael’s list, add the following:

1. What is already in place that supports me in my entrepreneurial wellness?

2. When it comes to my overall wellness, what am I pretending not to know?

3. What (and who) makes my heart sing that I have forgotten about lately?

4. When it comes to my wellness, when would NOW be a good time to make some changes?

And send a post to let us know some other questions you are inspired to add…

Tags: Body, General Wellness Tips, Matters of the Heart, Meditation, Mind, Spirit, Wellness Coaching by Erica Ross-Krieger
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Balance. The illusion is that it is a static state. Nothing could be further from reality. Try this: stand on one foot, lifting the other from the floor a few inches. Stand like this for 1 full minute. Simply notice what is happening in the ankle of the foot you are standing on. No doubt, you can feel small, almost undetectable movements going on in your ankle. Your body is course-correcting — shifting subtly so you remain upright. This is how your body naturally achieves balance. It’s those tiny shifts that do the job. So my question for you to consider today is this: where do you need to make small shifts in your business and life to bring about even higher levels of wellness?

Once upon a time, my own business and life were so greatly out of balance that small shifts did not do the trick. A car accident and health challenge were the wake-up calls to do some major course-correction. But there were clues way before that. I just wasn’t listening. Now, I look for clues every day. You can, too. But first, define wellness for yourself. No doubt some clues to balance will be right there.

Does wellness for you include time outdoors everyday? Does it include a healthy financial bottom-line in the business? Does it include a weekly lunch meeting out of the home office? Does wellness for you include 6, 7, 8 or 9 hours sleep each night? And how do you judge whether you are in balance?

In the stand-on-one-foot example , balance was determined by this criteria: were you able to stand on one foot for 1 minute? How will you determine if your entrepreneurial life is in balance? How will you define wellness? I encourage you to do more than think about this.

Take some time out, eyes closed, and begin to imagine the experience of balance. Get a strong sense of how balances feels in your body by actually shifting yourself into your perception of a balanced state — perhaps a state where you are relaxed, yet quite alert. Notice your breath. Notice your posture. Notice your heartbeat and yet at the same time, notice the air temperature. Just notice. Take a few deep breaths and spend some time writing about balance. But write about the feeling, rather than what you would be doing if your business and life were in balance.

I emphasize the feeling of balance because it can be home base for you. A place where you return regularly. At any point in time, you may be course correcting back to this place of balance. In this way, you will come to appreciate subtle shifts — to your nutrition, to your activity level, to your busy-ness factor — as the powerful tools they are. Subtle shifts on a continued basis keep us in balance.

I described my own return to balance in a recent interview with Monica Flores, owner of SistersInBiz.com In the interview, I mentioned that role models, mentors, and a coach all play vital roles in helping me live a balanced entrepreneurial life. Find the role models, mentors and coaches that will help you do the same. They can help give you perspective, advice, input, and feedback to help you make those subtle shifts that will keep you returning to your “home base” of balance.

What helps you live a balanced entrepreneurial life? Let us know.

Tags: Body, General Wellness Tips, Mind, Spirit, Wellness of Your Business by Erica Ross-Krieger
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Luke Houghton’s  post today in his Business Thinking Blog, is called “8 Things I have Learned About Success.” What I loved about reading it, is that every single one of the items on the list also pertains to Wellness.

I’m particularly fond of tip # 7: “Be patient and take small steps daily.” Yes it’s true for success, but there  is also no better advice to be given when it comes to your wellness program. As entrpreneurs, the statistics tell us that we have a propensity for liking to do things in a big way — for tackling big projects all at once. Sometimes, (most times), when it comes to wellness, tackling things all at once (be it weight loss, a new meditation program, a new fitness routine), we are better off if we “be patient and take small steps daily.” Many thanks to the Business Thinking Blog for the reminder.

Tags: General Wellness Tips, Wellness of Your Business by Erica Ross-Krieger
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You had the courage to start your own business. You took a risk, you ventured out. But I’ll bet, if you’re like most of us, when it comes to the nutrition arena, you haven’t gone on any new adventures lately. This week, I invite you to break out of your usual nutrition routine and try something new and different. Being mindful of any dietary constraints and medical supervision, expand your nutritional repertoire.

If you have little time, try one of these options:

– a small handful of raw almonds and a few fresh figs
– an Organic Food Bar (try Organic Greens flavor; at health food stores)
– goat cheese on a slice of Ezekiel bread
– organic turkey jerky and a piece of fresh fruit
– a small glass of multi-veggie juice (Knudsen’s Very Veggie is great!)
– Nut Thins® crackers spread with hummus or almond butter
– leftover veggies sprinkled with olive oil and a splash of vinegar – makes a great, quick cold salad.

If you have more time, try:

– Quinoa (pronounced Keen-wah); this high protein grain has a nutty flavor and also absorbs the flavors that are used along with it. Prepare as you do rice with 2:1 ratio (liquid:grain); use vegetable broth or organic chicken broth for half of the liquid. Serve as a side dish or toss in shredded chicken, peas, onions, and/or chopped tomatoes for a hearty meal.

– Broccoli Soup: steam 2 cups of fresh or frozen organic broccoli. Place the hot broccoli into a blender. Add a Tablespoon of olive oil or butter, ½ cup almond or rice milk, a splash of chicken stock or vegetable broth and blend on high. Stop when the mixture reaches the desired consistency. More time for thinner soup, less time for thicker soup.

– Arugula and Asian Pear Salad; (arugula will be near the lettuces in your health food store; tender green leaves are somewhat like an oak leaf in shape; flavor is both spicy and nutty. Asian pears are a poplar fall fruit; crisp and juicy and often referred to as “apple pears.”) To make the salad: Slice Asian Pears and place over arugula; toss with grapefruit or lemon juice and a splash of olive oil; garnish with some montrachet goat cheese.

Need a time out? Try this:
Take a refreshing break in your entrepreneurial day. Take a half-hour mid-afternoon visit to the produce section of your local Whole Foods Market or other health food store. Your “something new” this week will be simply to go to the store without a shopping list and without buying anything. Your “something new” will be to go with the intention of simply visiting the produce section and browsing around with new and curious eyes.

When you arrive, notice something you haven’t noticed before – perhaps the way the fruit is stacked, the way the greens are watered every so often, or the way the potatoes are kept in bins away from the light (or if they are not.)

Wander over to the celery; inhale the fragrance of a stalk of a celery – did you even know it has one? Then look around and find a fruit or vegetable that is unfamiliar to you. Pick it up in your hand. Notice its texture, size, shape, and smell. Read anything posted about it such as nutritional value or ways to prepare it – or ask the produce person more about it. Do so simply for the sake of curiosity. Next, ask for a sample slice of a fruit you haven’t tried before. Taste it. Simply notice the way the fruit tastes.

Take a final look around, inhaling the smells, sights and the produce that is there for you when you want it. Give silent gratitude for this place and head back to work refreshed. I do this on occasion to remind myself to slow down and remember just how lucky I am to live amid plenty.

Tags: General Wellness Tips, Nutrition by Erica Ross-Krieger
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One of the greatest wellness tools I’ve ever discovered and used came in the form of a small book with a huge message: Taming Your Gremlin®. My love of the book lead me to study for a year with the book’s author, and master Gremlin Tamer, Rick Carson. To this day, Rick’s Gremlin-Taming® wisdom helps me bring about wellness in my daily and entrepreneurial life. His on-going coaching is a vital part of my business life and personal wellness program.

If I’m deep into a complaint of a stressful situation, one of the skills Rick reminds me to use is the powerful technique of “Simply Noticing.” In order for me to see that I am the one causing my own stress (because then I can choose whether to continue or not), Rick has me actively look at how I stress myself.

This activity is much more than a mental exercise — my whole body/mind/spirit gets involved. I jump in and answer a series of inquires to help me do so. I’ve now learned to do this for myself. When I use Rick’s technique, I take a thorough inventory of exactly how I’m stressing myself. (It is, after all, my unique way of creating stress for myself — so who better than me to explore my own self-stressing techniques?)

As if I were teaching someone how I “do” stress, I answer:

• What thoughts am I harping on? (Am I making myself look at all the worst-case scenarios? Regretting something? Worrying?)
• What am I physically doing with my shoulders? (And my neck? Head? Eyes? Arms? Legs? Am I tensing? Staring? Squinting? Wrinkling my brow?)
• What’s the quality of my breathing? (Am I breathing? Is my breath shallow, rapid?)
• What else am I doing? (Screaming? Crying? Pouting? Grinding my teeth?
• How else am I making myself miserable?

Then a remarkable thing happens – I begin to see my role in my own stress. Sometimes, I even burst out laughing. Inevitably, I catch myself putting myself in my own “stress” zone and making myself feel awful – which reminds me once again that, I have choice. Which leads me to remember that, as Rick says, “Feeling Good is primarily an inside job.”

How do you stress yourself? Give us lessons in how you personally go about it! Read Rick’s book, apply some of the Gremlin-Taming wisdom in your own life and keep us posted!

Tags: Body, General Wellness Tips, Matters of the Heart, Mind, Spirit, Wellness of Your Business by Erica Ross-Krieger
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This morning, I checked my usual health-related blog resources to see what’s new in the nutrition world. I had already written the recipe I was going to post on the WellnessCoach.com blog, but when I saw Dr. Mercola’s post today, featuring the Gratitude Dance video, I couldn’t resist. Seems like the Gratitude Dance is the best recipe I could ever give you for increasing your entrepreneurial wellness level this week.

Wednesday Wellness Recipe:

• Click here and do the Gratitude Dance
• Enjoy!

Tags: General Wellness Tips, Matters of the Heart, Spirit, Wellness of Your Business by Erica Ross-Krieger
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As entrepreneurs, the studies may be right and we may have to manage ambiguity and the potential for anxiety that comes with the territory. We may have a statistically increased likelihood of dealing with stress-related health challenges. But the good news is: there are many avenues and options available to us in our on-going wellness journeys.

From a wide array of meditation practices, nutritional supplements, exercise programs, and health practitioners (that range from chiropractic and acupuncture to therapeutic massage and osteopathy), the possibilities are endless. Of course, endless possibilities mean making decisions.

Lest those endless possibilities have you drowning in indecision, I hope today’s post serves as a lifesaver.

*****************
Back in the day, (while in his 20’s), my husband, Steve, was a commercial whitewater rafting guide with a company called All Outdoors (AO). Thirty years later, the love of rushing rivers still runs in Steve’s blood. And even though he runs two entrepreneurial businesses, he makes time for an annual whitewater trip to soothe his soul. Rafting’s a big part of his wellness equation.

Steve has his own whitewater raft and gear and takes a group of friends down the South Fork of the American River each summer. When he does, it’s a full-blown professional event. By that I mean it isn’t a bunch of guys with cans of beer playing around on the river without a clue. Nope. Steve is still the consummate rafting professional and runs his day-long adventures for his “crew” the same way he would have on a commercial trip with AO.

With a healthy respect for the power of Mother Nature, Steve feels quite strongly about safety on the river. While the inflated raft sits ready on the river, he has his crew stay shore-bound and listen to his “Safety Rap.” No one gets a paddle until they have life vests on and know exactly what to do in the event of a whitewater emergency.

One of the most important tips Steve gives in his “Safety Rap” is this:

“If the boat flips and you fall out of the raft, you could come up under the boat. If so, put your arms overhead, against the bottom of the raft. ‘Walk’ your hands along the bottom of the boat – but pick one direction and stick with it until you come out to one side. It’s a 16-foot raft and it can seem endless and overwhelming. If you go back and forth without ever choosing one direction, you’ll never come up for air. Remember: we can’t pick you up unless you do.” – Steve Krieger, from a recent rafting trip

When it comes to your wellness program (or your own business for that matter):

• Where are you drowning in indecision?
• If you just put your hands up against the bottom of the boat, which direction will you choose right now?
• When will you take action?

Pick one small step. Take it soon. Then climb into the blog boat and keep us posted.

Tags: General Wellness Tips, Spirit, Wellness of Your Business by Erica Ross-Krieger
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The Digestion Metaphor for Entrepreneurs Revisited
The last two posts have focused on the following wellness affirmation and have provided tips for applying it to your entrepreneurial body and business:

“My intake, assimilation and elimination are in Divine Order.”

So…moving right along with this three-part article, let’s turn our attention to the third part of the metaphor – the process of “moving right along” (a.k.a. elimination) and the roll it plays in our bodies and our businesses.

Spotlight on Elimination
for Body Wellness
Regular exercise, meditation, relaxation, and healthy diets that include lots of fiber and water all help our bodies eliminate what is no longer needed. This process of elimination is no more and no less important in our digestive health than intake or assimilation. And just like the other pieces of the equation, it is critical to our wellbeing.

Dr. Andrew Weil wrote a fabulous article on the subject, with tips, actions, and supplements to help keep your body “moving right along.” Check it out here:

http://www.drweil.com/drw/u/ART00677/digestive-health

Try This:

Fill a clear glass pitcher with at least eight 8-oz glasses of fresh water. Add lemon or cucumber slices. Notice the simple beauty and make a mental note that this water will aid in your digestive wellness. Stop throughout your day and with gratitude, drink to your health.

Spotlight on Elimination for Business Wellness
As it does with our bodies, the process of elimination in our businesses needs to be a regular activity. We can sometimes forget that in order to make room for new ideas, new things, new relationships, and new clients, we may have to let go of some of our old things, relationships and clients. Taking time to prune and eliminate weeds that have grown in our businesses is just as important as planting new seeds.

A daily or weekly practice of eliminating junk mail, old email that has stacked up in that in-box, and magazine stacks may already be a part of your regular routine. Do you do the same with outdated ideas, processes, methods, or systems? Do you review them and toss those that no longer serve you?

Try This:
Taking time to identify what can be eliminated is an invaluable activity. Slow down enough this week to do so. Over a tall, cool glass of that water you poured for yourself, take note of your:

Things
– what has served me well but is no longer useful here?
– what nine items from my office can I toss out this week? (this is a feng shui practice and great to do routinely)
– what can I give away?

Procedures
– how do I deal with proposals, phone calls, marketing, invoices, accounting? Are my methods and procedures serving me? Does any method or procedure need to be tossed out and a new one developed?

Relationships
– what needs to be eliminated when it comes to my relationships with vendors, clients, or staff?
– what do I need to stop doing I these relationships? (there is always a “stop doing” on the other side of a “start doing” – what is it? Stop procrastinating? Stop pretending? Stop tolerating?)

I think entrepreneurs can get so busy deciding what we need to start doing, we can forget about the process of elimination. Yet just like the other components of the Digestion metaphor, elimination plays a critical role in entrepreneurial wellness:

“My intake, assimilation and elimination are in Divine Order.”

May your body and business be in Divine Order.

Tags: Body, General Wellness Tips, Nutrition, Wellness of Your Business by Erica Ross-Krieger
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What does digestion have to do with running a small business? Plenty! In the next three posts, I’ll explain how your individual wellness and the wellness of your entrepreneurial venture are linked more closely than you may realize. Today, I’ll share the metaphor and tips for working with the first of the metaphor’s three components.

The Digestion Metaphor
During nutrition school, I overheard a colleague discuss her protocol for clients dealing with digestive challenges. In addition to dietary changes and supplements, she recommended her clients use this affirmation to help keep their focus on a healthy digestive tract:

“My intake, assimilation and elimination are in Divine Order.”

I recently got to thinking how much this affirmation applies not just to our physiological digestion but, as entrepreneurs, to our businesses.

Just think about that affirmation for a minute: “My intake, assimilation and elimination are in Divine Order.” What a grand intention for a small business owner to hold! What a difference it could make in our business lives if we kept our “intake”, “assimilation” and “elimination” in Divine Order!

Application to Business
Breaking the affirmation down into bite-sized pieces will help make it useful. Take a look at the three components individually:

Intake: in the world of physiological digestion, intake refers literally to what we take into our bodies. As a business metaphor, it refers to all the things we take in as small business owners: new clients, email, snail mail, ideas, information from the internet and this blog☺, handwritten messages, marketing material from others, invoices, books, phone calls, text messages, new supplies, new equipment, audio and DVD material, and customer feedback (positive and/or negative).

Assimilation: in the world of physiology, assimilation refers to how our bodies break down food and liquid into the components it will use for fuel. As a business metaphor, it also refers to our ability to extract the business fuel from what is before us and put it to good use. Assimilation requires our attention. Our time. It requires sorting, extracting useful information, and making small or large shifts based on new information. This can be a challenge when we try to take it all in – to take in all the email, all the new blog posts we see, all the phone calls, all the new communication that comes our way. Assimilating means making sense of information and ideas, putting them to good use, and getting the most from each thing we attend to – (i.e. assimilating the new tax laws that my CPA just told me about.)

Elimination: in both the physiological and business worlds, this means getting rid of what no longer serves us after we have taken all that has been useful. Perhaps you clipped an article from a journal. Now you toss the journal. Maybe you implemented a new marketing technique and joined a networking group. It served you well last year. This year, it’s no longer the right vehicle. You stop your membership. As a business owner, you can eliminate: antiquated systems, books and materials, equipment, clients, staff members, procedures, and even attitudes that no longer move your business forward.

As entrepreneurs, we took a big bite out of life when we set up our own businesses. We need to be sure to manage that bite well. We need to be sure that the intake, assimilation and elimination of our businesses are in Divine Order. We need to be sure our bodies are in that same Divine Order. Over the next three days, I’ll give you some tips for all three components involved in both body and business wellness. It all starts with intake.

Intake – Focus on Your Business
Today, spend some time thinking about all you take in as an entrepreneur. By taking in, I mean all the things you fold into your business life each day. This can be an overwhelming task, so go slow. Chances are, many things are coming in to your business at high volume and a fast pace. Simply notice your intake. Take time out to list or just notice the things you take in each day. Glance at all you take in – a message on a scrap of paper, a business card, or your email in-box. Breathe. Glance at something else you take in – papers in your in-box, notes by your phone, or books on your book shelf. Breathe. And notice something else. This simple act of noticing is a practice in mindfulness for your business.

Now, it wouldn’t surprise me if you told me that your physiological intake (eating) matches the pace of your business intake. If that is a hurry-up-and-eat pace, perhaps it’s also time to take a respite on the physiological front.

Intake – Focus on Your Body
Sometime during the next 24 hours, make time for this juicy dining experience. The experience will be most effective if you can eat alone…preferably in a peaceful setting.

Place the meal in front of you and take a few deep breaths before you pick up your utensils. Take a moment to simply notice the colors of the food on your plate. Take another moment to breathe in the aroma.

Now pick up your fork and arrange your first bite. Take that bite of food into your mouth and immediately place your fork back down on the table. Chew your bite of food completely. Notice the textures and flavors. Savor the bite. When you have swallowed, then go ahead and lift your fork to arrange another bite. As you did before, take in that bite and place the fork back on the table while you chew and savor. Continue in this manner until you are full and satisfied. Take a final moment to just allow the experience to settle in to your bones.

Eating this way is a practice in mindfulness. It can remind us of the many flavors and textures that surround us each day that we let go unnoticed. Intake is the first component of the affirmation for digestive wellness of business and body.

“My intake, assimilation and elimination are in Divine Order.”

Tags: Body, General Wellness Tips, Mind, Nutrition, Wellness of Your Business by Erica Ross-Krieger
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