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Sometimes the obvious path in your business never gets a chance to present itself. When we constantly produce, pushing through to do whatever it is we think we’re supposed to do, we can close the door to the surprising, beautiful, and exciting opportunities that could enter in if we only made space for them. Find out what I learned from taking a few weeks off my business and how that’s affecting my summer business plans! Why it’s important to offset new projects with taking a break from old ones How the “era of burnout” is so going out of vogue Why scheduling on and off seasons in your business could lead to better outcomes (and a happier you!) The barre and yoga projects I’m up to this summer Free Yoga + Cardio 25 Minute Workout Video The post Seasons and Reasons appeared first on Wellthy Boss.

I have a confession. Although I teach self-care, I hate (H-A-T-E) slowing down myself. Maybe it’s the way we’re hardwired as entrepreneurs. Saying “that’s too much for me to take on right now” feels like failure. We members of the Wellthy Boss community know in our heads that’s not true–we have all the research and statistics to tell us that investing in our own physical and mental well-being actually leads to better business. But actually putting it into practice can pull up some emotional blocks and even self-doubt for us. Not that you can’t practice self-care and work hard. You absolutely can, and I believe the reason I’ve been able to build a business while working full-time over the past 4 years is precisely because I’ve developed routines and habits that help me maximize my energy. But there does come a point in which taking on more projects, more ambitions, and more work hours ultimately becomes counter-productive. Truth be told? I’ve reached that point. Over the past few months, I’ve poured so much into my work and into others that my own well has run dry. I never want to lose my excitement for my work or my mission. And by the same token, I want to make sure that I’m always practicing what I’m preaching when it comes to self-care as entrepreneurs. Which is why I’ve decided to take a brief break for the month of May from the Wellthy Boss Show–to tune in, reflect, refine, and (hopefully) come back stronger than ever with the resources that will help us all thrive in the pursuit of our dreams. Over the next 4 weeks I’ll be slowing down, reflecting, and then–of course–sharing with you when I come back what this little respite ends up inspiring in my life and work. I’ll see you in June!   Love, Mariah     The post Why I’m Going Away For a Month appeared first on Wellthy Boss.

It can be tempting to slip into “victim” mode when you encounter disappointment, adversity, and setbacks–whether in your business or in your personal life. But how you react to crappy circumstances will set the trajectory of whether you have a full, meaningful life or simply survive it. Special guest Jenn Taylor has been through it all–from growing up in a dysfunctional home to overcoming the challenges of raising 19 kids (yes, you heard that right), she knows a thing or two about being resilient when life doesn’t go as planned. Why self-care is at the top of Jenn’s priority list (even as a mom to 19 kids!) How she’s learned to press on in the face of adversity Why it’s worth it to her to take on known challenges to pursue her calling How her fitness routine keeps her sane JennTaylor.net #rerouting podcast Tell us how you’ve overcome adversity in our private Facebook group dedicated to self-care for entrepreneurs! The post Overcoming Adversity w/ Jenn Taylor appeared first on Wellthy Boss.

Change is inevitable. Yet as entrepreneurs, facing the unexpected often feels like we are losing control of what we’ve worked so hard to create. In this episode, I trace my own journey through multiple major changes and share what I’ve learned about navigating changes in a healthy way. How being resilient to change can aid in our transformation–both personal and professional Why it’s wise to adjust our schedules and expectations during times of uncertainty The ways we can keep ourselves grounded when we feel unsettled How to continue pursuing our vision even if the means to get there changes How To Be Here by Rob Bell Join our free Wellthy Boss Facebook community to share what changes you’re going through right now. Let us support you on this path! SaveSave The post Navigating Change appeared first on Wellthy Boss.

In this interview with parenting authority (and mom of 5-year-old triplets) Supna Shah, I pick her brain about how she sets the example for physical and emotional health within her family and her business. What mindset shift caused Supna to let go of the guilt and stress that was accompanying her “do it all” lifestyle How Supna structures her days around a growing business and 3 growing children, all while protecting her physical and emotional health Why modeling healthy habits and boundaries for your kids is more important than providing non-stop stimulation ParentTalk.TV Want to connect with other entrepreneurs who are striving to stay present, healthy, and joyful on the sometimes arduous path of entrepreneurship? Join us over at the Wellthy Boss Community–a free Facebook group dedicated to self-care for entrepreneurs. The post How This Mompreneur of Triplets Prioritizes Self-Care appeared first on Wellthy Boss.

Everyone experiences grief at one time or another–whether the loss of a loved one, the loss of a business, or the severing of a relationship. And while there’s no way to short-change the healing process or avoid the negative emotions that are a part of grief, noticing the toll that grief takes on our body’s physical energy can help us manage the symptoms of stress that accompany grief. In this interview, grief coach Natalia Volz walks us through what happens   to our physiological state during the grieving process, so we can understand the normal, natural, and necessary phenomenon of grief. What grief really is, and how it doesn’t only apply to losing a loved one through death The physical and psychological factors at play when going through grief The role that self-care plays in relieving the symptoms of stress that are often layered on top of the emotions of grief The best ways to support someone else who is grieving Why it’s essential to pay attention to what your body and brain asks of you–in good times and bad Passing Through Grief Need support for all your ups and downs as an ambitious, often-overworked entrepreneur? Join the Wellthy Boss Community–a free, private Facebook group to support you in your self-care as an entrepreneur.   SaveSave SaveSave The post Your Body On Grief w/ Natalia Volz appeared first on Wellthy Boss.

Everyone experiences grief at one time or another–whether the loss of a loved one, the loss of a business, or the severing of a relationship. And while there’s no way to short-change the healing process or avoid the negative emotions that are a part of grief, noticing the toll that grief takes on our body’s physical energy can help us manage the symptoms of stress that accompany grief. In this interview, grief coach Natalia Volz walks us through what happens   to our physiological state during the grieving process, so we can understand the normal, natural, and necessary phenomenon of grief. What grief really is, and how it doesn’t only apply to losing a loved one through death The physical and psychological factors at play when going through grief The role that self-care plays in relieving the symptoms of stress that are often layered on top of the emotions of grief The best ways to support someone else who is grieving Why it’s essential to pay attention to what your body and brain asks of you–in good times and bad Passing Through Grief Need support for all your ups and downs as an ambitious, often-overworked entrepreneur? Join the Wellthy Boss Community–a free, private Facebook group to support you in your self-care as an entrepreneur.   SaveSave SaveSave The post Your Body On Grief w/ Natalia Volz appeared first on Wellthy Boss.

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In this third installment of the Wellthy Bosses Speak series, your fellow entrepreneurs share their secrets to staying sane–through a serious commitment to their own self-care. From exercise, to spending time with loved ones, to carving out time to unplug from the computer–these savvy business owners are proof that time invested in yourself will only enhance your business outcomes, not detract from them. Why physical exercise is a must-have in practically all of these successful entrepreneurs’ routines! The ways that mental breaks can help us come back stronger than ever Why daily small habits dedicated to mindfulness and envisioning future success are non-negotiable for many strategic entrepreneurs The practical ways that self-care can be weaved into your day The Intuitive Woman The House of Mag Extraordinary Ordinary People The Wedding Biz Jules Design Vision Framework WeGo Kids Inspire Your Success Big thanks to Supnah Shah from WeGo Kids for creating this awesome poster to remind you to practice self-care daily! Wanna continue the conversation? Weigh in on YOUR self-care routines inside our Wellthy Boss private Facebook group! JOIN THE WELLTHY BOSS FB GROUP   SaveSaveSaveSave SaveSave The post Wellthy Bosses Speak Vol. 3: Self-Care Routines for Entrepreneurs appeared first on Wellthy Boss.

In this third installment of the Wellthy Bosses Speak series, your fellow entrepreneurs share their secrets to staying sane–through a serious commitment to their own self-care. From exercise, to spending time with loved ones, to carving out time to unplug from the computer–these savvy business owners are proof that time invested in yourself will only enhance your business outcomes, not detract from them. Why physical exercise is a must-have in practically all of these successful entrepreneurs’ routines! The ways that mental breaks can help us come back stronger than ever Why daily small habits dedicated to mindfulness and envisioning future success are non-negotiable for many strategic entrepreneurs The practical ways that self-care can be weaved into your day The Intuitive Woman The House of Mag Extraordinary Ordinary People The Wedding Biz Jules Design Vision Framework WeGo Kids Inspire Your Success Big thanks to Supnah Shah from WeGo Kids for creating this awesome poster to remind you to practice self-care daily! Wanna continue the conversation? Weigh in on YOUR self-care routines inside our Wellthy Boss private Facebook group! JOIN THE WELLTHY BOSS FB GROUP   SaveSaveSaveSave SaveSave The post Wellthy Bosses Speak Vol. 3: Self-Care Routines for Entrepreneurs appeared first on Wellthy Boss.

Is work-life balance just a myth? While many people eschew even the very term of “balance”, whatever you call it–we all have to make decisions about when we turn work on and off, when we spend time with our family, and what kind of boundaries we put around each. This is a perennial challenge that all working professionals face, but especially we as entrepreneurs whose work is ever-present (and often also directly impacts our families with its bottom-line reality of needing to pay the bills!) In this 2nd volume of the Wellthy Bosses Speak series, you’ll hear from other entrepreneurs just like you as they weigh in on the strategies that help them feel most whole in their businesses and their families. How other entrepreneurs make decisions about when to turn work off Why quality time vs. quantity time can have a stronger payoff for your loved ones–and free of you of trying to battle an impossible schedule! The apps and hacks that help business owners stay on task during work time–and present with their family when it’s time to quit The importance of getting buy-in from your family about your projects Why having grace with yourself to ebb and flow through different seasons of hustling vs. relaxing is perfectly normal and healthy Interview Valet Momillenial The Productivity Specialist Biz Women Rock Zack David Music (My rockstar podcast editor!) Self-Control App Have something to say about balancing business and family–or just want to vent about how freaking hard it can sometimes be?? Join us over at The Wellthy Boss Community–a private FB group for entrepreneurs who desire to live a whole, fulfilling, healthy life while facing the very real demands of entrepreneurial life. FREE PRIVATE FB GROUP   SaveSaveSaveSave SaveSave The post Wellthy Bosses Speak Vol. 2: Balancing Business & Family appeared first on Wellthy Boss.

Is work-life balance just a myth? While many people eschew even the very term of “balance”, whatever you call it–we all have to make decisions about when we turn work on and off, when we spend time with our family, and what kind of boundaries we put around each. This is a perennial challenge that all working professionals face, but especially we as entrepreneurs whose work is ever-present (and often also directly impacts our families with its bottom-line reality of needing to pay the bills!) In this 2nd volume of the Wellthy Bosses Speak series, you’ll hear from other entrepreneurs just like you as they weigh in on the strategies that help them feel most whole in their businesses and their families. How other entrepreneurs make decisions about when to turn work off Why quality time vs. quantity time can have a stronger payoff for your loved ones–and free of you of trying to battle an impossible schedule! The apps and hacks that help business owners stay on task during work time–and present with their family when it’s time to quit The importance of getting buy-in from your family about your projects Why having grace with yourself to ebb and flow through different seasons of hustling vs. relaxing is perfectly normal and healthy Interview Valet Momillenial The Productivity Specialist Biz Women Rock Zack David Music (My rockstar podcast editor!) Self-Control App Have something to say about balancing business and family–or just want to vent about how freaking hard it can sometimes be?? Join us over at The Wellthy Boss Community–a private FB group for entrepreneurs who desire to live a whole, fulfilling, healthy life while facing the very real demands of entrepreneurial life. FREE PRIVATE FB GROUP   SaveSaveSaveSave SaveSave The post Wellthy Bosses Speak Vol. 2: Balancing Business & Family appeared first on Wellthy Boss.

This week I am honored to be kicking off the first volume of a 4-part series called Wellthy Bosses Speak. Throughout the month of March, I’ll be featuring several listeners each week discuss their thoughts on different emotional challenges that we all face at one point or another in our entrepreneurial endeavors. On tap for this week? Dealing with Comparison in Business. How to channel jealousy into inspiration Why focusing on your strengths instead of your weaknesses will help you fine-tune your unique brand Why we can’t compare our beginning with someone else’s middle or end How to avoid being crippled by comparison Choosing Balance with Katherine Herbison Abraham Medical Coding Coach with Tamara Abraham Dream Cast with Denise Walsh The Things She Does with Nickie Snyder Vone Knits with Vone Kevitz Let’s continue the conversation! Got something to say about Comparison in Business? Share your wisdom with us over at the Wellthy Boss private Facebook group.  JOIN THE WELLTHY BOSS FB GROUP SaveSave The post Wellthy Bosses Speak Vol. #1: Comparison in Business appeared first on Wellthy Boss.

Feeling overwhelmed, scattered, or off-focus? In this episode of The Wellthy Boss Show, special guest Kathryn Hofer of The Modern Planner will show you how to realign your priorities and build your business, life, and schedule around the life you actually want. Why Kathryn is so passionate about being in control of your schedule and your future The practical steps she takes to simplify her own life and live according to her priorities How an Activity Audit can help you eliminate the things in your life that are distracting you from your true desires Why Kathryn refuses to accept the “rate race” as the norm Modern Planner Free Activity Audit Trello Follow Kathryn on Instagram Free Quarterly Planning Party I am a big believer in having systems like Kathryn’s to regularly check in with my goals and whether they align with what I want out of life. In fact, I even plan my own personal retreats to celebrate what I’ve already accomplished and set both my vision and structure for what’s to come. Of course, I include PLENTY of self-care when I do this so that I can tap in to my creativity and best thinking. Snag the agenda I follow for my own personal retreats, then be sure to sync up with other entrepreneurs to put your goals into action through Kathryn’s free quarterly planning parties SWIPE MY PERSONAL RETREAT AGENDA SaveSave SaveSave SaveSave SaveSave The post Doing Life & Business Intentionally w/ Kathryn Hofer appeared first on Wellthy Boss.

When building your business plan, you’re always aware of balancing your short-term income with your long-term, sustainable goals. You need to pay your bills this month, but you also need to grow your income over the next decade and invest for retirement. If you put all your energy into a creating a product that you knew would never make money after this year, that would probably be considered bad business. So why, when we put ourselves on a workout routine, do we not also plan ahead and consider our future bodies? When it comes to getting better about exercise, we need to consider the long game. Many of use exercise to treat what we believe to be the problem of weight gain. But weight gain itself isn’t the problem. Weight loss is an external symptom of the true problem–which is a lack of healthy habits. Attacking the symptom of weight loss–i.e., trying to lose as much weight as quickly as possible–can lead to some shortsighted behaviors that, at best, don’t give us a long-term benefit and, at worst, could actually impinge on our long-term health (including our weight.) While doing too much exercise or inappropriate types of exercise can quickly lead to mental burnout and a lack of motivation, which  I talk about a lot in other articles and webinars, the physical toll also must be considered when choosing what type of exercise we want to commit to. According to the Orthopedic Journal of Sports Medicine, almost 20% of CrossFit participants report injuries within a 6-month training period. Anecdotally, I see a ton of people come in to the Pilates studio I manage who have significant chronic conditions. While many of these are caused from lack of activity, poor body mechanics, and excess body weight, almost as many are reported as a result of overuse from things like frequent high-impact HIIT training, running, or heavy weight-lifting. Even if you’re nowhere close to falling into the “overuse injury” camp, certain workouts are better at keeping you feeling young and healthy long into your golden years. Today we’ll look at 5 of the best workouts for long-term practice and aging gracefully. WALKING Walking is one of the lowest-impact exercises with one of the highest mental health returns. While walking in and of itself may not lead to the most weight loss compared with some other forms of exercise, it can offer you a lot: Improved heart health Increase in positive endorphins Reduced inflammation, especially when walking in nature, due to the stress-combatting combination of physical movement in the outdoors Better digestion A gentle placeholder workout during times you’re sick, tired, stressed, or injured Walking, however, will not deliver all your body’s long-term needs in and of itself, so I recommend it paired with one or more of the following 4 workouts to add the metabolism and bone-density benefits that strength training provides. YOGA If you know me at all, you knew this would make the list, didn’t you? I’ve been practicing yoga for 10 years, and teaching for 8, and it’s one of the single most beneficial habits I’ve had throughout my 20’s and 30’s. Yoga simultaneously increases your flexibility, muscle tone, and balance, and can even have cardiovascular benefits depending on the style you take, while obviously having huge psychological benefits. (For more information on finding the right yoga style for you and in learning about the cognitive benefits yoga has, check out Episode 21 on 5 Reasons a Yoga Practice Is Worth Taking Up.) Yoga can have a wide variety of intensity levels, so you’ll also find it can be incredibly adaptable to whatever you need that day–from a non-impact calorie torcher to what could be considered by some to be a glorified nap. Yoga helps your stabilizing muscles better activate to assist major muscles in a movement, meaning that your body is less likely to be imbalanced overall and less prone to injury. Improving balance is also a superpower of yoga, which may not get a ton of attention in fitness literature but is one of the single most important physical skills to possess to preserve our quality of life in old age. According to the CDC, 1 in 3 seniors over the age of 65 will experience a fall within a year’s time, and falls are the single biggest cause for nonfatal injury emergency room admissions. Balance may not be something that someone else notices and compliments you on at the bar, like those sexy shoulder cuts (which you can also happen to get from yoga), but when you’re 70 and skipping around like a teenager to take meals to your friends recovering in the hospital, you’ll be glad you made it a part of your life. Yoga can also be easily done at home (like with my guided yoga videos) or in a studio setting if you prefer a little community and ambience. REFORMER PILATES As much as it pains me to admit, not everyone loves yoga. (Although I still think this is in large part due to the fact that there’s so much variability within yoga.) Pilates accomplishes many of the same objectives as yoga, especially if done with the specialized equipment like the reformer. Reformer Pilates uses spring-loaded tension to strengthen the muscles in a functional, full range of motion, and also recruits stabilizing muscles similar to yoga. It’s also more predictable than yoga; while there are a few different varieties or styles of Pilates, the general repertoire is much more consistent than yoga. (Part of this is due to the number of poses themselves–while Pilates has a respectable 500 official movements in its repertoire, yoga has been reported to have thousands of variations of its “asanas,” or physical poses.) While mat Pilates can easily be practiced at home, unlike reformer Pilates unless you shell out several thousand for a personal machine, mat Pilates doesn’t offer the same full-body bennies as reformer Pilates. Mat Pilates can be an effective way to train for strength in your core, but leaves out the sculpting and metabolic benefits of working out your limbs. So if mat Pilates is all that’s accessible to you, make sure you’re also incorporating some other type of strength training for your legs and arms, such as: BARRE If you want the ultimate multi-tasking workout–cardio, strength, and flexibility–all while being low-impact on the joints–you’ll fall in love with barre workouts. I teach the Barre Above method, which incorporates a neutral spine and full-range reps to build up muscles and balance in a functional way. Barre feels pretty–the ballet-inspired movements allow you to channel your inner ballerina–but all the lateral motions and tons of squats and plies will get you out of breath in no time! While barre is a fantastic way to sculpt your booty, legs, and midsection while challenging your standing balance like no other, some classes also incorporate upper body work with weights, resistance bands, or push-up and plank variations. Fun fact: many barre exercises can actually be done without a barre! While most barre classes include little to no hopping, jumping, or pounding on joints, the repetitive movements of the squats and plies can still be a little tricky if you have knee pain, so take the movements at your own pace.  Barre is also a pretty physically demanding workout, so you’ll want to be sure to include plenty of active recovery days when practicing. WEIGHT-LIFTING Muscle tone tends to decline after age 35, and with that, so does our metabolism. (Unless, of course, we are proactive and do something about it!) Lifting heavy weights is still one of the best metabolic things we can do to preserve our body’s natural production of Human Growth Factor (which is sometimes referred to as the body’s “fountain of youth”) and tout lean, sexy muscle tone. In fact, lifting weights is without a doubt the single-most effective workout I do to get the physical results and shape I like. But lifting weights comes with a caveat. Lift too heavy or with poor form (which is a typical combo–especially for men) and you can easily set yourself up for injury. Men struggle with this more, but it can be a reality for both men and women. While muscles will continue to adapt under resistance and can grow stronger and stronger, there is a set point for ligaments and tendons that eventually can’t keep up with the progressive overload of the muscles when overdone. The key things to keep in mind with lifting weights is to ensure proper form and lift only as much weight as you can do with strict posture, and without feeling like you’re at risk for dropping or twisting with the weights. For the general population, I prefer free weights to machines because they also recruit the stabilizing muscles, training the body to work as a whole and prevent injuries and imbalances. IN SUMMARY The perfect workout is the one you’ll actually do. With that being said, finding your perfect combination of cardio, strength, flexibility, balance, and mental release in a way that’s gentle on the joints will help keep you energetic, strong, mobile, and looking great for years to come! Want to get started right away? Download my free 25-minute Yoga + Cardio Circuit Workout Video! FREE YOGA + CARDIO CIRCUIT VIDEO             The post The Best Workouts For Long-Term Practice And Aging Gracefully appeared first on Wellthy Boss.

While self-confidence starts on the inside, how we dress reflects who we are and can either reinforce our entrepreneurial message or detract from it. I’m joined today by Vithya, the founder of Boss Lady Style, whose superpower is understanding how her clients envision their personal style. Why your personal style is important to your business’ brand How dressing the part can help you feel like the confident CEO you are How to play up your strengths by choosing clothing that enhances your best features Why Vithya believes self-expression can help us take risks and be more satisfied in our career choices 5-Day Style Reboot Boss Lady Style Want to be surrounded by inspiring, intentional entrepreneurs who are making strides to putting their own self-care first in the midst of demanding businesses? Join the free Wellthy Boss Community–a private Facebook group dedicated to all things self-care for entrepreneurs! JOIN THE WELLTHY BOSS FACEBOOK GROUP The post Boss Lady Style with Vithya Shanmugam appeared first on Wellthy Boss.

Do you dream of more free time, only to find yourself completely lost when you actually have it? If you’ve ever experienced this, you’re not alone. Enjoying time off is a skill, and chances are it’s one that you may be a little rusty at as an overworked entrepreneur! Taking time off is essential for refreshing our creativity, warding off  burnout, and having a healthy sense of identity. You are more than the sum of what you create or achieve, and taking days off will only help you come back stronger. So how to maximize your days off if you’ve been in constant hustle mode for longer than you can remember? Here are some tips. GET CLEAR ABOUT WHEN YOU’RE OFF When you work for yourself, it’s easy to let the lines blur between when you’re working and not. If you love your work, it may not even feel like work! But setting aside defined times that you’re off duty is important for your well-being. When are you off work? Do you even know? Currently for me, I work pretty long days between my day job and business, but I take Saturdays and Sundays off at least three out of every four weeks of the month. Yours may be different–maybe you work half-days on Fridays, or maybe you’re done by 5 but only take Sundays as a full day off. I’m not here to tell you what your perfect schedule is–only you can define that. But please do define it! IDENTIFY WHAT YOU NEED IN YOUR DOWN TIME This will largely depend on whether you’re an introvert (draw energy from being alone) or extrovert (draw energy from being with people), or somewhere in between. Pay attention to what makes you feel refreshed, and then be sure to include those in your days off. It’s also worth asking yourself if you feel more balanced after doing a lot of fun activities or after having a blank canvas of unstructured time that you get to play by ear as to what you feel like doing. I find I do best with one planned outing or activity and the rest of my weekend unstructured. GET SMART ABOUT CHORES If we’re not careful, we can easily fall prey to spending our entire days off on all that other stuff we have to do as adults–paying bills, getting groceries, running kids around. Just like setting defined time off, anticipate chores and plan accordingly–whether that means tackling one project each day throughout the work week or dedicating a chunk of your weekend to knocking off those to-do’s. If you live with a spouse or significant other, it’s also important to get on the same page about expectations around chores–who’s doing them and when–while still leaving time to enjoy each other. (Otherwise this can lead to major resentment!) Automating as much as you can with chores will also minimize the amount of your free time you have to spend on them. For example, I use the Amazon Subscribe and Save feature and Honest Bundles to automatically ship the household items we use on a recurring basis, from laundry detergent to toilet paper to vitamins. This way we’re less likely to have to run to the store because we just discovered we ran out of something crucial (like toothpaste). I also grocery shop and batch my meals once a week using my Meal Planning Mastery system, so I’m not constantly running to the store or stuck in the kitchen.   MAKE A WEEKEND BUCKET LIST We put big things on our vision boards–fancy vacations, hobbies we want to take up, books we want to write. So how come when we get a day off, we’re either running around doing chores or else find ourselves so oddly bored? Because we don’t plan for fun! Now, as I mentioned earlier your perfect balance of scheduled activities vs. downtime is entirely up to you, but I suggest keeping a running list of those things that pop in your head when you’re racing from one project to the next and you think wistfully to yourself, “I’d love to do that if I ever had the time.” This could be as simple as wanting to check out your local theater or something more ongoing like learning French. Keep a running list of those things you’d like to do, learn, or experience, then commit yourself to a handful of them. Buy the tickets. Book the appointment. Set the date. DON’T OVERCROWD YOUR SCHEDULE I’m notorious for biting off more than I can chew, and overestimating what I can get done in a weekend. I’m going to organize the garage and host the in-law’s for a homemade gourmet dinner and take a 3-hour hike and give the dogs a bath and finish that book I started last week.  Then even my weekends feel like a failure! Get realistic about how quickly our days off go, and set reasonable expectations so you’re not disappointed when you only get to one-third of what you wanted to do. With a little strategy and intention, your days off can be a well-deserved celebration of all the reasons you’re working so hard in the first place! Want a little more help managing your time? Snag my quarterly personal planning retreat agendaFREE PLANNING RETREAT AGENDA to get clear on what you want to do, achieve, and enjoy in the next 90 days!   The post Maximize Your Days Off appeared first on Wellthy Boss.

Be prepared for some incredibly practical strategies as well as a dose of self-love motivation as I interview natural skincare line founder Molly Beane of From Molly With Love Molly began her company as a way to care for herself after battling addiction and mental illness. She started adopting little rituals to heal herself–which eventually led her to launch what she refers to as “everyday luxury” through her natural skincare line. She does this by resisting the Beauty Industrial Complex, creating high-performing skincare products with 100% all-natural ingredients, and reframing how we think about self-care. How the need for self-care sparked Molly’s entrepreneurial endeavor Why reducing exposure to chemical toxins in our personal products is crucial for all aspects of our health Molly’s philosophy of beauty–which starts with loving yourself and works its way inside-out Molly’s favorite all-natural products How to get started on replacing toxic products with nontoxic ones From Molly With Love Ready to up your self-care practice? Join 500+ other entrepreneurs just like you who are taking baby steps towards their own self-care while managing the demands of a business. Join the free Wellthy Boss Community for all things related to self-care for entrepreneurs! FREE SELF-CARE FACEBOOK GROUP FOR ENTREPRENEURS SaveSave The post Product Detox w/ Molly Beane appeared first on Wellthy Boss.

Should you sleep your way to the top? If you’re talking about actual snooze time, then yes! Despite the fact that sleep is massively undervalued in our over-paced society, it’s one of the best investments you can make–both in terms of your body and your business. (The two are more closely connected than you may think!) If you’ve been hustling to achieve all your goals–pushing through to pound out work projects while harnessing as much control as you can to hit your weight loss goals through diet and exercise–perhaps this news will come as a bit of welcome relief. Or maybe you’ll actually find yourself more stressed out by it–who has the time to sleep when there’s so much to be done? But hopefully by the end of reading this, you’ll be convinced that even YOU will be glad you spent some quality time with your sheets. YOUR BODY ON SLEEP First, let’s talk your body. For many entrepreneurs, tending to our weight is just one more application of discipline–the do’s, the don’t’s–and the effort put forth in hopes of yielding your intended result. But when you’ve already got a full stress load from running a business, your delicate hormones can be thrown off kilter, leading your body to slow down its metabolism. Add sleep deprivation on top of that, and you’ve got a recipe for unhealthy weight gain. Sleep may very well be the magical missing ingredient to your weight-loss regimen. In fact, a study done by the Canadian Medical Association reveals that all things being equal, people who get proper amounts of sleep lose far more weight than those who don’t–even when they’re on identical exercise and nutrition plans! Sleep unleashes a cascade of healing effects that restore our bodies to homeostasis–that symmetry of function where nothing is out of order in our body’s regulatory processes. But stress and/or sleep deprivation can have the opposite effect–inviting inflammation, bloating, and a host of weight-related problems. I put this theory to the test myself during a stressful period last year, in which I noticed my jeans were suddenly getting snug around the waist. Frustrated because I had been following the exact same type of exercise schedule and eating habits that I always had (which usually kept my waistline right where I wanted it), I wondered if the extra stress levels in my life at the time had put my body in a deficit of rest and repair. (I had been working a really stressful day job while building my business and working on stacks upon stacks of adoption paperwork.)  So I picked a 3-day period in my schedule where I could arrange to go to bed a full 90 minutes earlier than usual, and voila! After just a few days of getting extra sleep, my belly flattened, my jeans slid on more comfortably, and I felt like myself again. There are several reasons why sleep impacts your weight. In my own case, for example, I was experiencing an overload of stress and required additional sleep to repair the inflammation and bloating that had occurred as a result of too many demands on my time and emotions. But sleep deprivation can work in more roundabout paths to chip away at your healthy weight as well. For example, sleep deprivation messes with your hunger and satiety hormones (ghrelin and leptin, respectively) which can lead to deceptive feelings of hunger and a drive to overeat.  It also reduces activity in your prefrontal cortex, which is responsible for things like willpower and self-control, while increasing the reactivity of the amygdala, our emotional center which is more concerned about feeling good in the moment than long-term actions and consequences. Sleep is also the time in which the body actually integrates all of the benefits associated with exercise. The muscle fibers repair themselves during sleep, which leads to greater muscular tone and improved metabolism. Exercising without getting proper sleep is like building an email list without ever contacting them. All that hard work just goes to waste! I’m all about working smarter, not harder. So if you’re already exercising and eating well, but frustrated with the results, try giving your body what it needs through sleep! YOUR BUSINESS ON SLEEP It’s time to throw out the old adage of “sleep when you’re dead.”  As an entrepreneur, you need to be on top of your game. You’re not just showing up to work each day doing the same rote tasks that someone tells you to. You’re the decision maker. You’re the visionary. You are the one who determines the processes that bring everything to life. All that requires massive brainpower. And how we take care of our brains will have an enormous impact on how they perform. Can you imagine buying an expensive piece of machinery for your business, and then letting it rust outside in the elements? No, you’d service it, maintain it, clean it, polish it–you’d take care of it so it would last! Your brain is your business’ most valuable asset. So why do you treat it like crap? Sleep is one of the absolute best ways to care for your brain. Getting good sleep sharpens the activity in your prefrontal cortex, as mentioned earlier, which helps you improve your decision-making and strategic thinking. The opposite is also true. Sleep deprivation leads to slower reaction times and decreased accuracy. In fact, driving while sleepy has shown to be even more dangerous than drunk driving! Sleep also synthesizes data in your brain, so that you can literally wake up more creative and discover solutions that you may not have if you were sleep deprived. READY FOR BED? Fortunately, sleep quality can make as big of a difference as sleep quantity. (Although I don’t care how high-quality your sleep is–you can’t truly function well on just a few hours!) Here are some tips for improving your sleep quality: Remove any artificial light sources from your bedroom–including cell phones, night lights, bedside clocks, etc. Wearing a sleep mask can help block out light when you’re traveling. Prioritizing sleep between 10pm and 2am will help you take advantage of the “wonder window” in which your body’s most beneficial repair hormones are most strongly secreted Get some exposure to sunlight early in the day to cue your body’s natural circadian rhythms. Set the temperature cooler in the bedroom to cue your body that it’s time to sleep Ask your doctor is taking a natural melatonin supplement is right for you for a short-term fix during periods of high-stress or sleep disruption An equal part of the sleep equation, however, is also just re-training ourselves to value it. Here are some tips for making more sleep a regular part of your routine: Set a regular bedtime and use an alarm to remind you Create a wind-down routine that cues your mind for relaxation and sleep Be disciplined about using your time wisely throughout the day so that you’re not scrambling to finish projects late at night Recruit the help of your partner or family members to help keep you accountable to getting the rest you need Want to get started on your own wind-down ritual? Check out my previous episode on RELAXING BEDTIME ROUTINES TO TAME STRESS AND INDUCE SLEEP If you still need a little help winding down, try my free 15-minute gentle yoga video to help soothe you for sleep. FREE GENTLE YOGA VIDEO The post Sleep Your Way To a Better Body & Biz appeared first on Wellthy Boss.

Listen in as I do a podcast interview with the experts of podcast interviewing! Jessica Rodes and Margy Feldhuhn make up the leadership team of Interview Connections–the leading guest booking agency for podcasters and guest experts. Jessica and Margy also co-host not one, but TWO popular podcasts, so they know a thing or two about being on air and communicating your business’s message to the world. But besides being interview experts, Margy and Jessica are also “experts” in allowing your natural personality and vulnerability to shine through–from the dinner table to the staff meeting to the podcast mic. The secret to Jess and Margy’s quirky brand persona Why being yourself actually gives you a competitive edge in business How to be authentic in business without oversharing Why they decided to create a separate podcast on dealing with grief, depression, vulnerability, and personal growth (and how it started out as a comedy podcast!) The mental health practices that Margy and Jess advocate for How they cultivate interests outside their business Interview Connections Rock the Podcast (their podcast about podcast interviewing!) Womensplaining (their podcast about dealing with life) Want a little support as you navigate being a business owner with maintaining your own personal identify outside of business? Join over 500 entrepreneurs (including Jessica and Margy!) who are intent on living a healthy and happy life while also rising up to the challenges of running a business. Join the free Wellthy Boss Community Facebook Group for daily discussion threads and support on topics like fitness, nutrition, meditation, time management, self-talk, and more–all through the lens of being an entrepreneur! JOIN THE WELLTHY BOSS FACEBOOK COMMUNITY   The post Being Yourself In Biz & Life w/ Interview Connections appeared first on Wellthy Boss.