Below are three ways yoga has helped me become a more confident and effective presenter.

Posture

Your body language speaks volumes to your audience. How you hold yourself makes a difference in how your message is received. Your posture also affects how you feel. A recent Inc.com article shares new research about the affect of good posture on your leadership ability. If you need a quick confidence boost, check your posture – your shoulders, your stomach, your head and chin. Are your shoulders rolled forward giving you the appearance of being small or are you open and proud?

Mountain pose in yoga is a wonderful way to improve your posture and boost your confidence. I often self-correct my posture by rolling my shoulders back, opening my chest and lifting my chin until it’s parallel to the floor.

Practice: Mountain pose to improve your posture.

1. From a standing position, plant all four corners of both feet into the ground.
2. Engage the muscles in your legs, specifically the quadriceps, keeping them strong without creating tension.
3. Tuck your pelvis forward slightly as you engage your lower stomach muscles.
4. As you do that, align your hips over your knees and your knees over your ankles.
5. Lift your shoulders up by your ears, and then gently release. Allow your shoulder blades to draw together as the chest opens slightly.
6. Your chin is parallel to the floor, keeping a neutral spine position, and your eye gaze is soft and straight ahead, focused on a fixed point, yet nothing in particular.

Having trouble viewing the video? Click here.

Slows You Down

Do you ever wonder how to eliminate ums, ahs and other filler words like “and” and “so” from your presentations? Or maybe you’re concerned about rambling? The key is to slow down and breathe. Yoga is a practice of patience and slowing down. Using your breath, you can begin to decrease your use of filler words and increase your effectiveness as a speaker. When you pause and leave a space between your key points, you give your audience a chance to process your message. You also give yourself a chance to settle your thoughts and move on to your next point without drawing a blank or talking without a plan.

Practice: As you transition between key points in your presentation, consider taking a deep breath before you continue to speak. Your audience will appreciate the silence.

Increased Connection to Your Audience

Yoga by definition means union. It’s a connection of mind and body. Yoga is also an expression of authenticity. My favorite Chinese proverb reads: “Tension is who you think you should be. Relaxation is who you are.” Yoga helps you relieve speaking tension and feel more relaxed. Yoga connects you to who you are at your core. Are you funny? Serious? Inspirational? A combination? When you are connected to who you are as a person, you have a greater chance of connecting with your “right” audience and providing them with the tools and information they need to improve their lives.

Try this: Bridge pose is a perfect pose to open yourself up and increase connection to yourself and to others. You might also enjoy journaling, walking in nature, or engaging in some activity that you enjoy.

Your turn: What do you think? Has yoga helped you with your speaking or presentation skills?

Related posts:

1. Does Public Speaking Stress You Out?
2. How Public Speaking Can Grow Your Health and Wellness Business
3. 8 Things to Consider if You’re Curious About Starting a Yoga Practice
4. 20 Reasons to Practice Yoga
5. 3 Ways to Use Resistance as an Opportunity

I’m asked this question often, including today. My response this time, “You do what you have to do when you want something enough.”

These statements are often preceded with “I see your updates on Facebook. I don’t know how you do it all.” If you’re active on sites like LinkedIn, Twitter and Facebook it’s easy to feel overwhelmed by all you have to do. It’s also easy to feel less than when you see other people seemingly “doing it all.”

I know I am much more effective when I focus. These days my focus is on one umbrella idea: creating programs and products for a healthy, satisfying and successful live, personally and professionally – or what I call “Feel Good Living”. Under that umbrella I offer a lot of services, but in the end, I’m doing one thing.

Of course I stray once in a while. I have a very active mind. However, I have taken some steps to keep me on track. I find self-inquiry to be particularly useful in determining how to spend my time. Below are some of the strategies and questions I ask to keep me on track. Perhaps they’ll be useful to you in your quest to “do it all”.

Identify my values/priorities. My priorities right now: good family relationships, good health, work that has a positive affect on my community and is financially rewarding. If my actions stray from these priorities I re-evaluate. What is really important in your life?

Pause before I respond. Rather than say “yes” simply to please others, I pause. If necessary I ask for thinking time. Otherwise I quickly go through my values/priorities and if what I’m asked to do doesn’t fit, I say no, respectfully. Do you say “yes” a lot? How might you pause and reflect before you respond?

Get curious. I’m curious about how things work so I take time to explore opportunities and options. If I’m not moving forward I’ll re-evaluate and stop. Otherwise, I’ll keep going. What can you explore within a set time limit and determine whether or not it’s moving you towards your goals?

Find time for silence. If I feel overwhelmed by options I sit, quietly – for a few minutes or I take a day off. I let my thoughts settle and focus on the present moment – the activities or people right in front of me. I also journal. I let everything out that needs to come out. Silence provides an opportunity to tune in to your needs, desires and appropriate action steps. How can you free yourself from distractions to tune in to your needs and desires once in a while?

There is still plenty more I want to do. I’m by far not doing it all. I’m doing what I can, based on what I want and with the resources available to me. And that feels good right now.

Your turn. How do you “do it all”? 

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Six years ago I left the corporate world because of stress and burnout. As a self-employed professional the tendency towards burnout, I notice, doesn’t go away. Or maybe it’s just me. It’s easy to think about work 24 hours, 7 days per week. I have an easier time shutting off my computer than I do shutting off my mind.

Can you relate?

Identifying Burnout

Below is a short list of symptoms you might experience if you are on the road to burnout.

• Disengaged with your work (when stressed you might be overengaged)
• Lose motivation and hope (when stressed you lack energy)
• Detachment and depression (when stressed you might feel anxious)
• Emotional distress (when stressed is physical)

When you are stressed lose focus, energy, and confidence. Not to mention how stress affects your health. How you relate with others is impacted, too (ie, conflict in the workplace is often associated with depression). You aren’t as effective as you could be when you are letting stress get the best of you.

Strategies to Manage Stress/Burnout

Below is a short list that I use to avoid burnout, re-energize and re-focus, even when short on time.

• Tune in. I like to journal. It’s a low-risk way to release my thoughts and feelings without sharing them with others! (Sometimes I share, sometimes I don’t want to share). A recent journal entry looked something like this: TIRED TIRED TIRED TIRED. That caught my attention. I needed to tune in to that message and recognize the need for a break.

• Deep breathing. To settle your thoughts, relax your heart rate, and slow things down before you speed up again. This is the easiest way I’ve found to relax during the day. 3-5 deep breaths is sometimes all I need to feel better.

• Take a vacation day. Or ½ a day or ½ hour. Unplugging is hard. Earlier this month I went to Florida for a few days and left my laptop at home. I still had my iPhone, but without the computer I wasn’t tied to a table somewhere. Start small.

• Get some exercise. It’s easy to forgo exercise thinking you have so much to do. When in fact that is when you need a break the most. Boost your energy and creativity with a walk, some stretching, or your favorite dance moves. Move your body! You’ll rest your mind, boost your energy, and improve your mood (Exercise releases endorphins, the “feel good” chemicals in the body.)

© Royalty-Free/Corbis

• Get help. If the strategies above do not help, consider seeking medical attention, coaching or counseling to talk through some of the issues you’re experiencing and learn appropriate strategies for you.

You are a motivated individual. Give yourself permission to slow down once in a while to stay on track, healthy (physically and mentally) and stay effective personally and professionally.

Your turn: How do you avoid burnout? What strategies work for you?

Related posts:

1. Manage Your Thoughts to Manage Your Stress
2. Taking a Break to Manage Day to Day Overwhelm
3. How Do You Manage Overwhelm?

I was recently asked to provide a few tips about how to do that for a post on the Psychology Today Minding the Body blog. In short I suggest:

Finding a time during the day that works best for you. A time when you are free of distractions – could be morning, mid-day, evening (though not right at bed time).

Mid-day break at work. Meditation or simple breathing exercises can relieve mental and physical stress that build during the day. Research also suggests that breaking from your normal routine or thinking pattern may increase productivity and creativity, too.

Whenever you feel stressed. I know it’s counter intuitive. You don’t have time! However, the next time you feel overwhelmed pause and focus on your breathing. Certainly you have time to focus on 5 deep breaths (you should be breathing anyway, so really the difference is your shift in attention). Try it and see how you feel. It won’t solve all of your problems, but you will feel more relaxed and able to create an appropriate next step.

For more from this article visit the post Four Good Times of Day to Meditate (And One to Avoid) by Linda Wasmer Andrews.

Related posts:

1. 3 Quick Tips: How to Start a Meditation Practice
2. Meditation Isn’t Easy But the Practice is Worth it
3. Stressed at Work? A Few Tips to Help You Out
4. Can Yoga/Meditation Make for Better Meetings?
5. Real Stories: Interview with Gwen Morgan on the Benefits of Meditation

To effectively launch my new project, Healthy South Shore, I hired a business coach. Working with a coach proved well worth the investment. She helped me identify the pieces of my work I needed to get rid of in order to move forward with what I really wanted.

Healthy South Shore is going well and I credit the work I did with my coach to make it happen. Based on that experience, below are my top 5 reasons to hire a coach to help you achieve your goals -whether in business, life, as a speaker, athlete or other role.

Accountability. I did the work in preparation for each meeting. I didn’t want to waste her time or my money. When you’re paying for assistance, are you more likely to do the work?

A good coach asks tough questions. My coach asked questions like “Why aren’t you monetizing that?” and “Why are you still offering that service when I can see as you talk that you have no passion for it?” Do you need someone to ask you the tough questions?

Support. My coach made herself available for emails and quick follow-ups in between our meetings. She reviewed paperwork, offered suggestions and kept me on track until our next appointment. I never felt alone.  What support do you need to get your business off the ground or take it to the next level?

Clear purpose and strategy. Coach Vicki urged me to create a plan. I created a mission, vision and marketing strategy. As a result when I share Healthy South Shore with others they get it and they feel my passion. They want to be involved. Without a clear mission/vision I would not be able to share this resource so easily and passionately. Do you have a vision and mission for your business or goals?

Past experience. I knew I wanted to hire a coach who had a successful publishing track record. Although her publication was not online, she still understood many aspects of publishing – sales, marketing, content. She’d been there, done that and successfully. Do you know a coach who has past experience and success to share with you?

Your turn: Do you or have you worked with a coach? What’s your experience? Do you recommend it?

Related posts:

1. FGL TV: Enjoy the Silence, Interview with Jennifer Kauffman, Local Business Coach
2. Best Business Advice I Heard When I Became A Solo Professional
3. How Public Speaking Can Grow Your Health and Wellness Business

Healthy South Shore (HSS) is your best resource for practical health and fitness information south of Boston. Topics include fitness, nutrition, cooking, outdoor activities, family activities, stress relief, alternative health, as well as up to date news and information related to health and wellness on the South Shore and beyond. Healthy South Shore is available 24 hours per day, 7 days per week online. New content is added weekly. You can visit the new website at www.healthysouthshore.com or read the full press release.

Healthy South Shore has lived in my head for five years and I’m excited to see it become a reality.

The mission of the site is simple: to make healthy living easy and to connect the community to their resources. All while becoming the go-to health and fitness resource south of Boston.

The site include articles and how-to video’s organized into five channels: Get Fit!, Get Healthy!, Get Cooking!, Get Stress Relief!, Get Inspired!

The site also includes a resource directory, community calendar (free to list events right now), as well as marketing opportunities for area businesses looking to connect with health conscious consumers south of Boston.

If you’re interested, Healthy South Shore offers a variety of ways to stay connected and receive regular updates.

• Free newsletter. As a subscriber, you’ll receive updates from Healthy South Shore two times per month including the latest articles, videos and event notifications. To get email updates enter your email address on the Healthy South Shore home page.
• Twitter: Follow us @healthyss
• Facebook: Join the conversation and like the page at Facebook.com/healthysouthshore

Although Healthy South Shore is a localized resource, a lot of the content is universal. I invite you to take a look around the site, read the articles, watch a video, check for local health and fitness events or browse the resource directory.  We’re constantly updating the site and appreciate your feedback. Get in touch any time!

You can also download your free Healthy South Shore Healthy Living Tips e-book containing tips from area health/wellness professionals and every day people fitting healthy activities into their busy lifestyles.

Click here to download your e-book.

Please feel free to share the e-book with friends and colleagues who might benefit from the information.

Next week I’ll relaunch this blog/website with a new and clear focus. Until then enjoy the rest of your week. And thank you for your support of this blog over the past few years.

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As I work to launch Healthy South Shore, a new online health and fitness magazine for folks south of Boston, I’m reminded of the question that got me here.

And that question had nothing to do with purpose.

And it had nothing to do with passion.

The question:

What do you desire?

I heard this question last April at a 2-day workshop I attended at Babson College. The impact of the question is long lasting. When I find myself drifting in thought to all of the “possibilities” in my life I ask “what do you desire?”

The answers keep me on track.

Last April I desired:

• A resource for people in my area to connect with their local health/fitness resources – the people, wellness centers and parks.
• A resource that allows the community to get to know their resources and perhaps feel less afraid about hiring them.
• An opportunity to showcase the talents and expertise of these resources through web video and articles.

Prior to that I asked “what am I passionate about?” because that’s what the experts suggested I ask.

As a result I struggled to find work I enjoyed. I have a personal interest in and passion for health and wellness.

The logical response might be to become a personal trainer or health coach. I did. I quickly learned that I’m not passionate about serving in that type of role.

Asking “what do I desire” allowed me to:

• Imagine what I want to create.
• Think differently about how to create work that fit both my personal interest and my skills.
• Think differently about my work over all.

Healthy South Shore is a direct result of asking that question. I now find myself in a much better suited sales/marketing role. Back to my roots.

And I’ve never felt better about my work. It’s challenging, fun, exciting and overwhelming all at the same time. I love it.

If you struggle, as I did, trying to figure out your “true calling”, “passion work” or whatever else you are looking for when it comes to employment, consider asking the question:

What do you desire?

See what comes up for you. Are you surprised?

Care to share your answer to the question in the comments?

Related posts:

1. Do You Have What it Takes to Achieve Your Goals?

In 2009 my word was FREEDOM. I needed to free myself from myself – my fear, limiting beliefs – in order to create work and a life that I could feel good about.

In 2010 I chose the word FOCUS. Since quitting the corporate world I had explored many different avenues yet couldn’t settle on a business focus or idea. I needed to choose one thing.

In 2011 I chose the word ACTION. In 2011 I took action towards a career vision that had lurked for 5 years. I created Healthy South Shore, an online magazine and resource providing comprehensive health/fitness information to folks South of Boston. The official site is set to launch this week.

Which leads me to my word for 2012. This year the word didn’t appear as easily as the last three. I thought about what I want to accomplish this year, what I need to do to make Healthy South Shore a success. I thought about about I need to do to accomplish my personal goals as well.

For 2012 I choose the word

CONNECT

In 2012 I want to connect to:

• Other people. I want to build relationships that are mutually beneficial and create a win-win. That is, we help each other grow personally and professionally. Support and professional networks are critical to success.

• Social Media. In 2011 I began to understand the benefits of social media. I’d like to continue making connections through social media in 2012 and use the tools strategically. I’d love to connect on Twitter!

• This blog and you, the reader. The focus for this year: what it’s like to create work you enjoy and feel good about. I’ll share stories and lessons from creating and growing Healthy South Shore – the personal and professional lessons. Posts will likely include small business topics, using yoga/meditation for personal/professional effectiveness, writing more creatively and simply enjoying life.  To connect here you can subscribe to the RSS feed or get email updates.  (For health/fitness information I hope you’ll check out Healthy South Shore. You don’t need to live there to benefit!)

• Myself. Specifically to my personal power, voice and ability to create a successful business, promote my work, lead others, and create healthy communities.

I look forward to making new connections and deepening others in 2012.

How about you? Do you create a word or intention for the new year? Care to share in the comments?

Happy New Year!

Related posts:

1. What’s the Word?
2. End of Year Reflections & Happy New Year!

Have you thought about what 2011 has meant for you?

As I look back on my plans for 2011 I learned that:

• Plans need timelines. This year I’ll make plans and put timelines next to them. Without timelines plans are sometimes forgotten.

• Things change. Some of my plans for 2011 changed and took on a new direction – all for the better.

• Don’t forget the baby steps. While I didn’t fully accomplish all of my plans, I did take steps in the right direction. Forward motion counts.

• Celebrate your success (no matter how large or small). As a self-employed professional I’m the only one who can say “great job!” It’s easy to forget to do that. As the year ends I will acknowledge the steps I did take and how those steps will set the stage for 2012.

Below are a few of the questions I think about as I look back over the year. (and my answers for 2011):

How did you take care of yourself?

My yoga practice slipped a bit. Yoga helps me feel grounded and focused. I want to incorporate more yoga into my daily routine in 2012.

What did you accomplish?

As I look back on my plans for 2011, I accomplished some, others fell off the list entirely and others I will carry over into 2012.

How did you celebrate your successes?

I will acknowledge the steps I did take to make some of my plans a reality.

How did you grow personally and professionally?

I took steps to make a professional dream (Healthy South Shore, launching in January) a reality.

Which areas of your life could be richer?

My personal life is pretty rich – I feel good personally. This year I will focus on feeling good professionally and growing Healthy South Shore.

As 2011 ends, consider reflecting for just a moment on the year. Remember to celebrate your successes, celebrate your family and friends and most importantly, celebrate YOU!

Wishing you a very happy holiday and an abundant new year!

How was 2011 for you? What did you accomplish? What can you celebrate?

Related posts:

1. Reflections
2. Happy Thanksgiving!
3. Happy at Work Action Day – October 5!
4. What’s the Word?
5. What Was Your Highlight for 2009?

Every Christmas I make these chocolate peanut butter candies and they are always a crowd pleaser. Low fat? No way! It’s the holidays so enjoy, in moderation, of course. (They freeze well if you have leftovers!)

Although easy to make, rolling the peanut butter balls does take a little bit of time. Get the family involved for more fun.

Enjoy!

Ingredients

1 stick margarine or butter, softened

1 ½ cup peanut butter

4 cups confectioner (powdered) sugar

1 tsp vanilla extract

12 oz chocolate chips

¼ slab paraffin wax (found in baking aisle and yes, this the same wax used in canning)

Directions

1. Cream all but chocolate chips and wax. Roll into balls, about 1 inch. Chill approximately 8 hours or overnight.

1. Melt chocolate chips and wax in double boiler.  Dip peanut butter balls with spoon into chocolate. Place on wax paper lined baking sheet. Chill another 8 hours or overnight.

This recipe makes about 80 (maybe more) small (one-bite) candies. These are so small and tasty it’s easy to keep popping them into your mouth. Instead, take small bites to really savor the flavor. You won’t need to eat as many if you eat them slowly.

Enjoy!

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