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  • 08/28/2018 5:07 PM | Anonymous


    The Healthiest Habits to Reach Your Best Self


    Dr. Jennie Luna Feature



    Understanding How to Eat Healthy


    Before diving into what food our body needs to thrive, we need to understand our food behavior. Let's face it, ladies, we don’t always eat because we are hungry. We eat because we are stressed, bored, tired, and the list goes on. Lucky there is a biological reason why we eat the way we do. Food can trigger our brain reward circuit; it’s what makes the rich chocolate cake wink at us when we have a crummy day. Having an awareness of our food behavior is the first step to changing it. Once we take a moment to pause and reflect why we are eating the way we do, we can start thinking about changing it for better. Luckily, the more we learn a new behavior it begins to replace the old habits.


    Eat Real Food


    Yes, mother nature gives us everything we need to have a healthy body. A diet rich in fruits, vegetables, nuts, legumes and whole grains has been proven consistently in medical research to promote health. On top of all the nutrients they provide, they also naturally contain fiber. Fiber supports our gut flora, regulates bowel movements and burns energy while digesting. A bagel could never do that for us.


    Here are My top 6 Tips to Eating Healthy:


    1.       Breakfast is the most important meal of the day as it avoids overeating.

    2.       Add some protein to your breakfast to enhance satiety.

    3.       Avoid deciding what to eat when you are starving. Plan your meals to optimize your success.

    4.       To increase your water consumption throughout the day, have a glass before each meal. This will also help with satiety.

    5.       You could never go wrong with eating food in its natural state.

    6.       Eat slowly and savor every bite, put your fork down halfway through the meal to check if you are satisfied. It takes 20 minutes for satiety to kick in. Remember, there is no need to overeat. If you are satisfied, save the rest for later.


    Maintaining a Healthy Weight


    What does the research show us on how to maintain a healthy weight? The National Weight Control Registry (NWCR) has identified some common behavior in individuals who have successfully lost weight and kept it off.


    •     They eat breakfast

    •     Exercise at least 1 hour per day

    •     Frequently weigh themselves

    •     Low sedentary time with <10 hrs/week of TV time


    Battling fatigue


    Some common causes for fatigue are stress, lack of physical activity, food quality and lack of sleep.

    Here are My 4 Tips to Address Fatigue:


    1.       Keep a food journal

    2.       Aim for 7 to 8 hours of sleep

    3.       Go for a walk in nature

    4.       Stress management (meditate, journaling, support)


    Lastly, but the most important, don’t forget to be kind to yourself. It’s beautiful to be female. Keep shining, stay consistent, and enjoy the journey.


    Kindly,

    Dr. Jennie Luna

    Founder of Nido®


  • 08/17/2018 11:06 AM | Anonymous member (Administrator)

    What's your "elevator pitch"? Tell us what you do.

    As a Virtual Assistant I help business owners create time by taking over marketing, automation, scheduling, web design, system updates, research and other admin tasks and allowing them to focus on areas that will benefit the business growth.

    As a Evolve Lifestyle Coach I lead my clients through chapters in life they need support with and help them use their experiences as tools for growth.

    I can teach what I have been through and experience, the rest I can only have an opinion about.


    What's your favorite networking tip?
    Focus on making friends not clients.


    What is some of the best career advice you've been given?
    Your career is tightly connected to your personal life. If these two are not in balance your success will only be temporary. If you are passionate about it, it will never feel like you are working hard. If it doesn't work, it's ok to move on to the next. Always. You can change your mind at any moment :)


    What are your hobbies and interests outside of your job?
    Travel... times a million! Wellness, non-toxic living, essential oils as a lifestyle, volunteering in the US and outside. Any kind of art, from designing objects and fashion to creating life.


    Where do you find the most inspiration?
    In my daughters. In seeing the world as we travel. I am inspired by different ways of living and my close friends. 


    Learn more about Maria and her businesses: Virtual Assistant World and Clean Living Matters!

    www.virtualassistantworld.com

    www.cleanlivingmatters.com


  • 06/27/2018 2:59 PM | Anonymous member (Administrator)

    You’ve moved mountains and built empires in your career and life. And, yet, even after all your accomplishments and successes, your legacy is still on your mind. You want to figure out your “next act” and how you will use it to answer that question that has been sitting on your mind: What is my legacy? What imprint am I leaving on the world?


    On June 19, I had the privilege of spending a couple of hours over breakfast with an inspiring group of BCPWN members who care deeply about their communities. We talked about how they can live their legacy and use their next act to change lives, whether that means reinventing themselves through a new business or nonprofit, or adding a transformative give back component to their existing business.


    BCPWN member, Mary Ziegler from Certified Financial Services, recognized a couple of her clients in the stories I shared of women wanting to create positive social change in the world in their next act but who aren’t quite sure what to do or how to start.

    I am both humbled and thrilled to watch the growth of this movement of women using their power to change our communities (watch out for my story in the upcoming O, The Oprah Magazine).


    Thank you, BCPWN, for opening up your hearts and minds to consider how our collective legacies will create healthier, safer and more justice communities for everyone.


    About me: I’m Kirsten Bunch, the author of the upcoming book, Next Act, Give Back: How to Live Your Legacy That Will Change Your Life and Community. I work with successful women who want their next act to be bigger than simply making money or furthering someone else's dreams. Through my Changemaker Mentorship, I help them create healthier, more just communities by starting heart-centered businesses, nonprofits and foundations. You can find me at www.kirstenbunch.com and (917) 754 0274.

  • 04/25/2018 7:03 PM | Anonymous

    Are your ears ringing? I am so excited for our BCPWN community, and I’ve recently had opportunities to share it. On April 6th, I had the pleasure of hosting Congressman Josh Gottheimer and local female leaders for a Women’s Roundtable at our offices in Ridgewood. In response to the importance of small business owners working together in order to thrive, I shared how BCPWN is a great source for hiring and partnering.


    Equally important, the Congressman speaks about the need for all of us to get involved and pay attention to the decisions that are being discussed, because what they do impacts our business and our businesses impact the community. He not only listens; he hears the challenges we face as business owners in New Jersey. And he takes action; by working to lower taxes, cut out-of-date regulations, train our workforce, invest in infrastructure, and support small businesses! 


    It’s no surprise, then, that he received the prestigious Spirit of Enterprise award by the US Chamber of Commerce. At an event that was hosted by the Paramus Chapter at Garden State Plaza, I was honored to speak in his support. I reinforced the contributions of groups like BCPWN and described ECG’s recent WBENC certification; something that other women business owners may want to explore. I promise to dedicate more space to its value in a future post, but for anyone who’s interested, you can visit them
    here.

    So it’s been an exciting time for our growing community. As I mentioned in a recent Facebook post from my business, I’m committed to keeping the conversation going and helping address the issues with actionable steps.

    I look forward to working with you to make sure that our voices are heard, and to help make an impact on each of our communities.

  • 04/25/2018 3:44 PM | Anonymous

    When it comes to business relationships, it’s important to focus as much on the word “relationship” as on the word "business." It’s often the small, personal gestures that mean the most to people. 


    Saying “thank you” is one of them.

     

    It’s amazing how far a simple “thank you” can go. Research shows that customers spend more and vendors are more likely to pay on time if they’re thanked regularly. 


    Here are five fun and fabulous ways to show your appreciation:


    1. Send a Treat. Who doesn’t love presents?

    2. Spend Quality Time Together. Schedule breakfast or lunch at your customer’s office. Invite the entire team – and then just chat.
    3. Write a Note. Can you remember the last time you received a handwritten thank-you card? This old-school approach is a proven way of showing gratitude.
    4. Start a Loyalty Program. Customers love the red-carpet treatment. Keep it simple – the easier your program is to understand, the more value it will have.
    5. Reward the Social Media-Savvy. Pop-up promotions and exclusive deals are the way to your followers’ hearts.

      Never underestimate the power of a sincere expression of gratitude. It’s a tried and true strategy for keeping the lines of communication open between you and your customers while keeping your business top-of-mind.


    • 04/18/2018 11:55 PM | Anonymous

      Keri Riccardi, co-owner of the Video Marketing Group is this month's member spotlight. Below, Keri shares her thoughts on networking, offers valuable career advice and gives us a peek at her interests when she's not working! 

      If you have your own news to share (our community is over 2,000 strong and growing!) and would like to be featured in an upcoming profile, complete this short survey and ensure that your membership is in good standing. 


      Enjoy!

      Mary E. Adams
      Executive Director, BCPWN

      Member Spotlight: Keri Riccardi, Co-Owner of the Video Marketing Group


      What's your "elevator pitch"? Tell us about your business.
      I love helping others express their passion, purpose, and mission. Through video content produced in my studio or on-location, corporations, small businesses, and non-profits have the power to convey their message through meaningful and deliberate video clips for their websites and social media, which engages their viewers/potential clients 24/7.


      What's your favorite networking tip?
      Leave your business cards in your office because networking is not a card game that involves dealing out your cards. It’s all about getting to know others and cultivating relationships with them.


      What is some of the best career advice you've been given?
      Seek opportunities to collaborate with non-profit organizations that strive to help, educate, and empower others.


      What are the words you work by (or what is your motto when it comes to the way you approach your career)?
      It’s all up to me! I am the one who is solely responsible for my decisions, words, actions, thoughts, and beliefs. No one ever is to blame.

      What are your hobbies and interests outside of your job?
      I love snowboarding, acting, writing, fashion, yoga, running, and promoting others (restaurants, businesses, people, charities, events.)


      Where do you find the most inspiration?
      I’m always invigorated by someone’s commitment to improving or enriching the lives of those in need. I’m also inspired by those who are open to growth and change.

      Click here to visit the Video Marketing Group website and check out Keri's business on Facebook

    • 04/11/2018 11:25 AM | Anonymous

      Working in today’s world is rushed, fast…you don’t want to miss a beat. Don’t want to miss a meeting. Don’t want to miss any information…but when your body and physical health issues slow you down, your work (and even your social life) can become compromised.


      At our upcoming May 2018 BCPWN First Friday Luncheon, we’ll be joined by Jennifer Collard, a local Physical Therapist, who specializes Women’s Pelvic and Abdominal  Health at Total Health Associates in Waldwick, NJ. Jen will speak openly and honestly about core and pelvic floor health issues, and the effects they have on the lives of women.

      She’ll explore easy ways to work your core and pelvic floor during your work day and commute, to help improve confidence, productivity, overall health and decrease stress. And also share how a variety of daily postures and activities leads to a healthy core.


      Here are Jen’s 4 Tips for setting yourself up for core and pelvic floor success: 


      1. Learn How to Properly do a Kegel: Alignment of your body can influence success. Remember to fully relax the pelvic floor after activating it. Muscles need to strengthen and lengthen…even the pelvic floor,which is comprised of a series of muscles. Lots of different cues can help a person learn to perform this muscle activation and relaxation properly. Try thinking to yourself: “squeeze and lift your bottom as if you are sitting on a cold seat”, “exhale and squeeze and lift.”


      2. Eliminate These Items from your Diet: Coffee, artificial sweeteners and carbonated drinks are among the items that can irritate the bladder and cause increased frequency to the restroom. Avoid or limit these right before an important meeting that you need to be present for the entire time or during a long commute. While on the flip side - dehydrating yourself (voluntarily drinking less or no water) is NOT the solution, either. Deydration irritates the lining of the bladder. The solution? Simple: 8 glasses of flat water each day.


      3. Be Posture Perfect: Variability in posture, position and activity level throughout the day is important for core, pelvic floor, respiratory, circulatory and especially stress management. Set these systems up for success by moving and changing position every 20 minutes or so, align your ribcage over your pelvis to normalize pressure and activate core with proper pressure, avoid contracting or gripping your buttocks or abdominals throughout the day as this put overbearing pressure onto the pelvic floor organs, respiration and circulation. Take a deep, slow cleansing breath each hour or even more often if possible.


      4. STOP “JIC’ing” (Just In Case) toileting: JIC’ing trains your bladder to “go” too frequently. Normal urination frequency during the day is between 4-6x’s/day. To defer/inhibit urge to use the restroom: Breathe slow, stay calm, distract your mind to decrease the signal to bladder, do a few Kegels (the right way). Slowly and calmly proceed to restroom if urge can not be delayed.



    • 03/28/2018 9:36 AM | Anonymous
      By Donna Gould, Founder & Chief Storyteller, Open Heart Creative

      Networking is a powerful tool for building professional relationships and strategic partnerships. Like all successful business endeavors, getting the best result takes time, effort, and a clear understanding of the possible pitfalls. 


      Here are five common networking mistakes and tips for how to avoid them:


      1 – Thinking You Know Everyone

      Cultivating relationships with people you know is vital, but making new connections can result in gaining valuable business insights in addition to generating leads. Look for opportunities to stretch beyond your current circle of colleagues. At BCPWN’s Work the Room, you can simultaneously learn from the experiences of people you’ve just met and find out if you have common services, interests, or needs.


      2 – Taking Without Giving

      Thinking only about what’s in it for you is arguably one of the biggest networking faux pas. Instead of launching onto your sales pitch right off the bat, focus on getting to know your new contact. Ask questions to discover what services or support you can provide for them. When you go the extra mile for someone else, they are far more likely to reciprocate when you ask for a favor or referral down the road.

            

      3 – Not Being Specific

      In order to get the most out of networking, you need to make sure people understand what you do, what makes your product or service special, and why they should refer you. The more specific you are, the easier it will be for new contacts to ask questions and determine how they can help.


      4 – Limiting the Playing Field

      If you limit your networking to professional groups or industry events, you may be short changing yourself. Be open to the possibility of making a business connection any time you step out the door. Strike up a conversation with someone while waiting in line or in the elevator, and you may be surprised to find they know the perfect vendor or job candidate.


      5 – Forgetting to Say Thank You

      We all know follow-up is essential to effective networking. But it’s easy to overlook the importance of showing gratitude to new contacts for sharing their time and resources, regardless of whether or not you came away with a referral. Sending a simple thank you note lets others know you appreciate them and their ideas, and lays the groundwork for building meaningful business relationships that provide genuine value.


      Sources:

      https://www.inc.com/5-networking-mistakes-ive-made-so-that-you-dont-have-to.html

      https://money.usnews.com/money/blogs/outside-voices-careers/2015/09/16/the-top-10-networking-mistakes


    • 03/28/2018 9:33 AM | Anonymous
      by Beth Donalds: The Business Doctor

      Despite repeated warnings from the IRS, taxpayers continue to fall victim to this scam: Criminals claiming to be IRS officials call and demand payment of a bogus tax bill, conning victims into providing personal information and sending cash.


      To date, taxpayers have collectively paid over $23 million to scammers. With tax season in full swing, here is what you need to know to avoid becoming a victim:


      Callers use scare tactics to intimidate and bully a victim into paying. They may threaten to arrest, deport or revoke the license of their victim.

      Scammers alter caller ID to make it look like the IRS or another agency is calling.

      Cons make it look official, often providing an actual IRS address where the victim is instructed to mail a payment receipt. Others use fake IRS documents or official IRS letterhead in emails or regular mail.

      The IRS will not call you to demand immediate payment. If you owe taxes, the IRS will first send you a bill in the mail. They will never demand that you pay your taxes a certain way or ask for your credit or debit card numbers over the phone.

      Don’t be fooled! To report a scam call, contact the U.S.Treasury Inspector General for Tax Administration (TIGTA) using the IRSImpersonation Scam Reporting webpage or call 800-366-4484.


    • 03/21/2018 9:06 AM | Anonymous

      As many of you know, one way we learn about what inspires our members and helps drive their career success is our monthly Member Spotlight email.This month we're adding the feature to our blog!


      We're excited to hear from Kirsten Bunch, Founder of The Changemaker Mentorship, who helps women start nonprofits, foundations, socially focused businesses and other "changemaking" initiatives. She's also writing a book!



      What is your networking philosophy or best tip to share with the group?

      Get out and meet new people, even when you don't feel like it. Don't ever cancel a networking opportunity or just not show up, unless you have a really good reason. Listen without judgement and ask questions. Be interested instead of interesting.


      What is some of the best career advice you've been given?

      If your job or career doesn't feel right, change it. If your heart is pulling you in another direction, don't let fear keep you from exploring it.


      What are the words you work by (or what is your motto when it comes to the way you approach your career)?

      I'm in the business of making our communities healthy, safer and more just. I know I am on the right career path when my clients want to create a better world as much, if not more, than I do.


      What are your hobbies and interests outside of your job?

      I play roller derby in order to give my brain a break from work. It takes a lot of focus and is completely exhausting!


      Where do you find the most inspiration?

      In my clients. They come to me with ideas to change their communities and I am floored every day by what they are able to accomplish.


      Do you have a favorite software system or app that helps you in your business that you would like to share with the group?

      I love Canva because I can create good looking marketing material without spending tons of money. Also, Calendly makes it easy for my clients to book time with me.


      Click here to learn more about Kirsten and The Changemaker Mentorship. Follow Kirsten's Facebook Group to find out how you can be part of her upcoming book launch; inspiring successful women to give back to their communities in a powerful way.


      Members in good standing who also wish to be profiled can take this short survey. 


      Mary


      Mary E. Adams
      Executive Director, BCPWN


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