Newsletter, 2/23/24

Elements of Physical Energy

Newsletter 2/23/24


The 4 Elements of Physical Energy and How to Master Them

“Manage your energy, not your time.” – Tony Schwartz

This is the quote that made Tony Schwartz famous. And it is one, that I believe best represents a truly efficient lifestyle the best.

And yet, living in a way where you “manage your energy, not your time” is incredibly hard, at least for me. It probably took me around 1 year just to fully grasp its meaning. Since then, I’ve turned my life upside down and changed my routine dramatically.

As we develop tools for better social media management here at Buffer, we use an informal line to help us make better decisions. It goes something like this:

“Working more is never the answer.” READ MORE


How to Manage Your Emotional Energy For Mental Well-BeingManage Your Emotional Energy

Every human, regardless of age, location, financial status, or ethnicity, has the same amount of time in a day: 24 hours, 1440 minutes, and 86400 seconds. That sounds pretty straightforward. But why is it that some people seem to be able to do more, go on vacations, be fully engaged in all aspects of their lives, and still have more physical, mental, and emotional energy? How is it that they seem to have more time?

Meanwhile, most of us are just trying to get by. Our day doesn’t start without a cup of coffee (or two) just to wake up and conjure up the energy to get through the morning. In our busyness, we choose quick and fast foods so that we can get onto our next meeting, activity, or task. READ MORE


The Making Of Mental EnergyMaking Of Mental Energy

It’s hard to define and harder to measure, but mental energy is something everyone wants more of.

It’s only 2 percent of your body weight, but your brain consumes 20 to 25 percent of your metabolic energy. And that’s just on idle, the energy cost to keep your 86 billion neurons and give-or-take 164 trillion synapses on stand-by.

Once the brain is activated, energy demands quickly multiply. Paying attention is an energy-guzzler requiring mental effort and the application of self-control. Decision-making, empathy, and even meditation consume mental resources. Taking in information and processing it, conducting a quick inventory check against memory, maintaining focus and interest, to say nothing of suppressing distraction—whew, it’s exhausting just thinking about it. READ MORE


How to Tap into Your Spiritual Energy: A Step by Step GuideTap into Your Spiritual Energy

If you google, “Why is it important to be spiritual?”, the most redundant answer found is, “because spiritual people flourish.” That bold statement – but one that holds water. Spirituality helps you listen to what you truly need—and acting upon that works towards balancing your life. So, the next question to answer is how to tap into your spiritual energy.

How to Tap into Your Spiritual Energy

1) DAILY, MORNING MEDITATION

Begin your day with a meditation practice. Over time, with some practice, meditation helps calm the mental storm in your mind. And once the racing thoughts begin to subdue, your intuition becomes clearer.  READ MORE


Isagenix Chocolate Shake

Isagenix Chocolate Shake

Isagenix Chocolate Shake can be served as dessert after a meal or drink with the meal.  It is a balanced meal replacement supplement that is rich in fiber and contains 40% fewer calories than regular meal shakes. it is a high-protein shake rich in nutrients and vitamins.  The trick to making this perfect shake is to use good-quality ingredients.  The ingredients for this shake are simple and can be found at any local grocery. Give it a try today!

Ingredients

  • 4 scoops of Chocolate Isagenix IsaLean Shake or IsaLean Pro Shake
  • 2 Isagenix IsaDelight Plus (crumbled)
  • 1 banana
  • 2 tablespoons Lake Champlain Unsweetened Cocoa Powder
  • 2 tablespoons almond butter
  • 460ml coconut milk
  • Ice cubes… READ MORE


 

 

 

 

 

 


 

 

Social Media for eCommerce

marketing strategy

“Ecommerce isn’t the cherry on the cake, it’s the new cake” Bob Howland

7 Easy Steps to Social Media Marketing

Social media marketing can help you build engaged audiences where your customers and target audience already spend their time.

Or, it can be a time-consuming obligation that spreads you thin, resulting in a drain on time and money rather than the asset you’ve seen it become for many established brands.

The difference is having a social media marketing plan that keeps your actions focused, along with a process that enables you to execute without taking too much attention away from running your business.

But starting from scratch can be a daunting task, especially with so many different channels to build a presence on and the commitment that comes with it.

That’s why we’ve put together this guide to walk you through how to approach your social media marketing strategy, along with tools and tips to help you pull it off. READ MORE


How to set ecommerce social media up for success

When social media first came onto the scene, it was designed for people to connect. But as the platforms developed and the user base grew, the money needed to be made, and brands found opportunities to participate and reach their customers in a new way. Nowadays, it seems unimaginable for a new business to open up without any social media presence.

The direct-to-consumer (DTC) model is still relatively new when compared to brick-and-mortar retail shops. For those that are solely based online, an investment in social media comprises a significant part of the marketing budget. When companies like Warby Parker and Casper first launched, the DTC model was fresh and unique. Nowadays, nearly every retail segment has a DTC brand and the competition is heavy with new brands.

In 2010, eCommerce sales made up only 4.2% of total US retail sales. One decade later, the number is now 11.8% and it’s only steadily climbing. In 2020, as the pandemic continues to prohibit retail companies from opening their stores, having an eCommerce marketing strategy seems more needed than ever. READ MORE


5 Practical Social Media Marketing Strategies That All eCommerce Sellers Must Know

ecommerce marketing strategy
ecommerce marketing strategy

With more customers shopping online than ever before, and ever-increasing competition for attention, online businesses will only be able to maximize their success if they learn how to build on organic engagement in social media.

Don’t get me wrong, gaining organic traffic through search, and even conversions from paid ads, are still great ways to build a business. However, leveraging a community to build sales from organic engagement costs nothing more than your time. And besides that, there are plenty of tools available to help you along the way.

Here are five practical strategies you can implement straight away which will help boost traffic and sales through your social channels.

1. Create, Curate, and Share Awesome Content

If all you do through your social channels is promote your products, your audience is going to burn out on your pages and posts pretty fast. READ MORE


Social Media for eCommerce Businesses – Tips, Stats, Best Practices

Social-Media-for-eCommerce-Businesses-Tips-Stats-Best-Practices
Social-Media-for-eCommerce-Businesses-Tips-Stats-Best-Practices

Social media has become one of the most dependable and powerful sales tools for eCommerce businesses. Companies can go the patient route by building an organic following or the more direct route, with highly-target ad campaigns.  

With 35% of millennials (and a significant number of older shoppers) making purchases via social media, there has never been a better time to get on board. Use this article as a guide for understanding the real value of social media for eCommerce, how to build an effective strategy, and tips & best practices for getting the most out of your social presence.  

Why social media is crucial for eCommerce brands

The idea used to be that using social media in eCommerce was a bit wishy-washy; no tangible return to the business and “while it could work for some brands, it wouldn’t work for us”—this was a very common belief.  

How to Live Your Best Life Starting Today

As human beings, one of our deepest-rooted desires is to have a meaningful and happy existence. You’ve probably heard of the saying, “Live your best life.” It’s good advice.

We all want to feel connected to both ourselves and others. We want to feel that we’re part of something important and that we’re making a difference in the world.

We want to look back at our lives and our achievements and be proud. In short, we want what the saying says: to live our best lives.

But what does it really mean to live your best life?

You are a unique individual, so living your best life is exclusive to you. Your best life will reflect your true values. It will be made up of what makes you happy and will be colored by what making a difference means to you.

3 Questions to Ask About Living Your Best Life

For me, in the moments we faced death during that harrowing experience on the plane, I became intensely aware of these three questions by which I was judging how my life had been up to that point.

How Am I Experiencing Love?

The love I felt in that moment for my husband, our loved ones who were on the ground, and all others in the world was truly profound. I became aware that love—both my ability to receive it and share it—matters more than anything else.

How Authentically Am I Sharing My Unique Gift?

We each have a unique gift—the unique energy and essence that is who we really are. Each person has a unique gift to offer that no one else can or ever will again.

Living our best life means finding creative ways to share our best selves, whether in our work, our creative hobbies, or simply how we live.

What Am I Grateful for?

It’s easy to focus on our worries and anxieties or the distractions of everyday life. However, when we remember our own mortality, we realize that each moment is a gift.

What matters most in the big picture perspective of our lives is very personal. However, figuring it out is how we uncover our formula for living our best lives.

Start the Journey

What does it look like to live your best life? The following are some practical tips and tools to move from living your current life to living your best life.

1. Be the Best Version of Yourself

To live your best life, you must be the best version of yourself. Don’t try to be something or someone else. Don’t try to be what other people want you to be.

Focus on who you want to be. Play to your strengths and be proud of what makes you different. You are brilliant.

Gretchen Rubin, in her book Happiness Project, created her own commandments. The first one was “Be Gretchen.” This gave her permission to follow her gut feeling and make up her own rules.

For example, she stopped forcing herself to enjoy parties, cocktails, and fashion just because that’s what she thought society expected.

So, inspired by Gretchen, create your own commandment: “Be more YOU,” and remind yourself of this every day, unapologetically.

2. Observe Yourself

To work out what the best you looks like, you must get to know yourself better. It’s your best life after all – not anyone else’s.

Start to notice how you respond to various situations. What are your habits? What makes you happy? What frustrates you? How do you behave under pressure? What gives you energy? What drains you?

Spend a week simply noticing. Write your observations down so you remember.

3. Identify Your Bad Habits

As part of your observations, start to notice your bad habits. Consider the things that don’t ultimately make you feel good.

Does scrolling mindlessly through Instagram make you happy? For 5 minutes, perhaps, but for longer?

That last glass of wine was delicious, but do you pay the price later?

That chocolate was enjoyable at the moment, but now that the sugar high is over, are you feeling regretful?

Observe yourself first. Then, start to deliberately do more of the things that make you happy and give you energy.

At the same time, work on reducing then eliminating the habits that squander your time, drain your energy, and ultimately don’t make you happy.

Need help conquering your bad habits? Read How to Break Bad Habits Once and For All.

4. Set Intentions

After having thought about what makes you happy and what drains your energy, focus on what living the best life looks like for you.

One of the keys to this is being intentional about it. When you deliberately set intentions, you are more likely to act with purpose and drive.

Setting intentions is different from setting goals. Goals are your list of things you want to achieve. You can set them daily, monthly, yearly, or a combination.

A common practice is to define goals and write them down. This makes them more tangible and makes you more accountable, therefore, making the goals more likely to happen.

The subtle yet important difference between goals and intentions is that when setting intentions, you decide what kind of positive feelings and emotions you are seeking.

For example, “This week, my intention is to approach my admin tasks with gusto in order to complete them more quickly.”

Intentions can be more motivating than goals because if you don’t achieve your goal, it can feel like a failure and can ultimately hold you back.

If you don’t achieve your intention to approach something in a specific way, you can more easily regroup and have another try.

Write down your intentions every month, week, or day, using whichever time frame works best for you.

For example, “I intend to enjoy going swimming three times this week” or “I intend to assertively build my network in my local area this month.”

Setting intentions gives you something to focus on, and it also helps to manage the feeling of being overwhelmed that often happens when we set ourselves goals.

5. Visualize Living Your Best Life

Visualization can help you to cement your intentions. It involves visualizing how it would feel to live your best life once you achieve it.

It can help you to further establish what you want and allow you to settle into a positive mindset.

To visualize, first choose your focus. Choose a specific intention and how you will feel once it is accomplished. Then, take the time to daydream and allow your imagination to wander.

For example, if your intention is going swimming three times a week, imagine what you will look and feel like:

  • What will you wear?
  • How do you get there?
  • What time of day do you go?
  • How do you feel when you’re in the water?
  • How do you feel afterward?

Ask yourself these little questions and allow yourself to feel the same feelings you would feel if you were currently fulfilling your intention.

16 Ways to Live Your Best Life

Now that you’ve decided and visualized what your best life looks like, let’s look at some more practical steps you can take to achieve it.

1. Focus

Whatever you do, focus. If you swim, swim. If you study, study. Multitasking is a myth. It’s not possible to do more than one thing at a time well. Focused work is the least tiresome and the most productive type of work.

Michael LeBouf, the author of The Millionaire in You, said,

“Winners focus, losers spray.”

2. Take Responsibility for Taking Action

Taking action can feel scary. We fear failure, but we can also fear success. It can be easy to feel too busy to achieve your intentions.

However, you have the choice to take action and live your best life or stay the same. It’s up to you, so take responsibility to take action.

3. Live in the Present

Every day is a new opportunity to live your best life. We so often get stuck because we put things off.

We can think, “When I’ve lost 10 lbs I’ll go swimming,” or “When I feel more confident I’ll look for a new job,” or “When I get my new running shoes I’ll start running.”

How about starting from where you are? How about using what you already have?

We often put off taking action until we have the newest phone/camera/game/course/book/shoes as if they are the keys to happiness. In the process, we forget about what we already have.

Grab the camera that you have, put on your old running shoes. Go and do something interesting today with what you’ve got. Fancier gadgets, better clothes, or a slimmer body won’t make you better. Action will.

4. Practice Mindfulness

Research has revealed that a simple way to be happier and live your best life comes from developing the ability to fully experience each moment. Mindfulness is the ability to observe the present moment without judging it.

Mindfulness has many impressive benefits for physical and mental health. Diabetic patients who were taught mindfulness skills experienced lower blood sugar and increased happiness.[1]

Mindfulness on the job has been proven to reduce exhaustion and increase job satisfaction.[2]

Mindfulness is not difficult to learn and is something we can do in a moment. Right now, take a deep breath, and notice how the breath feels as it is going into your lungs.

How does your body feel? Are your muscles stiff or relaxed? Do you feel warm or cold? Use your five senses to describe your immediate experience.

Use your five senses to describe how your body feels and your immediate experience. This is all it takes to be fully present.

5. Declutter

This applies to the environment you live in as well as the people you spend time with. Use Marie Kondo’s decluttering method of asking, “Does it bring you joy?”[3]

If your answer is yes, you keep the item. If you hesitate or say no, you donate it or throw it out. Simple.

This also applies to people. If there are people in your life that make you feel bad, drain your energy, and don’t bring you joy, let go of them.

Instead, spend time with the people and activities that give you energy and make you feel good.

6. Relish the Simple Things

When we’re busy, we can forget to appreciate what we have. Take time to focus on the simple things. Even when you’re feeling low, there’s always something to be grateful for.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness.[4] Be deliberate in being grateful for what you do have, rather than resentful of what you don’t.

7. Journaling

Journaling is simply writing your thoughts down.

According to the University of Rochester Medical Center, writing your thoughts and feelings down on paper not only helps you get your thoughts in order, but it can also help ease symptoms of depression and manage stress and anxiety.[5]

In the chaos of life, it is easy to overthink, feel anxious, or not appreciate what you do have. Journaling can help you manage your thoughts and feelings and productively cope with life.

Be curious and keep learning. Ask more questions and keep pushing yourself to step outside of your comfort zone and learn.

What are you interested in or curious about? Perhaps it’s learning more about where you live, or reading up on a particular topic? Maybe it’s traveling to a new town or country?

According to Dan Pink’s research, learning is a key motivator.[6] Whether you feel like you’ve gotten stuck in a boring routine or you’re stressed by the tasks of daily life, learning something new is a way to step outside yourself and your comfort zone.

Create a bucket list of all the things you’d like to do and learn and the places you’d like to go to, and start ticking them off.

8. Make Someone’s Day

Being kind to others makes them feel good, and it also releases chemicals in your body that make you feel good. Think about a time you gave someone a gift that they loved. How did you feel?

You don’t have to start giving people gifts to make someone’s day. Think about small, thoughtful gestures: a genuine compliment, opening the door, offering to help someone.

All these things can make a big difference in someone’s day.

9. Look After Your Body

Eat what nourishes you, including plenty of vegetables and fruit and food that’s natural and unprocessed. Drink plenty of water.

Exercise because you like it, not because you’re supposed to go to the gym.

Reject the idea that you have to push yourself really hard at exercise, and instead try out a variety of things – for example, walking the dog, gardening, yoga, swimming, or dancing.

Find what you enjoy. When you enjoy something, you’ll be motivated to do it more.

Get good rest! We’re all different in terms of the amount of sleep that we need. However, most adults need between 7 and 9 hours of sleep.

If you’re not getting that much, then check out healthy sleep tips from the Sleep Foundation.[7]

More tips for staying healthy: Powerful Daily Routine Examples for a Healthy and High-Achieving You.

10. Manage Your Inner Critic

Most people have an inner critic that tells them they are not good enough, that they’re a fraud, and that they are going to be found out.

This happens especially when we step out of our comfort zone and change things. If you are living your best life, your inner critic likes to jeopardize that.

The next time it appears, acknowledge what’s happening and call it out. Whatever it is telling you, list all the reasons it’s wrong.

11. Be Prepared to Change the Plan

You may have set intentions to live your best life. However, life is not linear, nor does it work in lists. You must expect to be flexible and change the plan as life throws things at you.

The end game remains the same: to live your best life. It’s just the route to get there that will inevitably change.

12. Learn to Flow

One of the most powerful ways to connect with our true selves and experience positive emotions is through flow.

Flow is like mindfulness in action. Flow is when we are so engrossed in what we are doing that we get into a zone and stop thinking about anything else. We can experience this when playing an instrument, playing a sport, creating artwork, writing an essay, reading a book, etc.

Being in flow increases our happiness, helps us reach optimal performance, and boosts our creativity.

According to researcher Mihaly Csikszentmihalyi and author of Flow: The Psychology of Optimal Experience, one of the best things about flow is it puts happiness in our control.[8] Rather than being happy because of outer events, we are in flow as a result of an inner experience we create for ourselves.

Find things that transfer your mind to a flow state in order to start working toward living your best life.

13. Hit the Reset Button (Often)

Sometimes, life sends us curveballs we aren’t prepared for. It’s important to know how to get back to the center—to who we are and to reconnect with our goals and priorities. If you ever find yourself feeling off-course or negative, imagine hitting a pause button.

It only takes a minute to re-focus. Some great tips for resetting include stretching, taking a deep breath, setting goals or intentions, and then beginning again.

Knowing how to reset our energy is important when it comes to navigating minor distractions and major life changes for personal growth.

14. Commit to Your Connections

The COVID-19 pandemic showed us firsthand how important our social connections are. Community is an important factor in how happy we are with our lives, and our long-term well-being and health.

If you feel disconnected or like you want to strengthen your sense of belonging and improve your life, consider calling a different friend each day; joining a church or spiritual group, support group, or book club; or exploring cultural or community events that might be attended by other people with shared interests

To reconnect with favorite friends, try scheduling a weekly hike, coffee hour, Zoom call, happy hour, or email/text check-in.

We get what we put out there. Show up when people you love ask for help or seek connection. Let go and create healthy boundaries with people who drain your energy.

15. Move Your Body

Exercise is an important key to staying healthy and happy and reaching your full potential. Research shows exercise can prevent depression, limit long-term illness, improve our moods, and increase our longevity.[9]

We now know that it’s not only exercise that matters, but also how we hold and move our bodies when we are going through the motion of our lives, including working at our desks. Recent research shows that simply sitting up straight can make us more likely to think positive thoughts about ourselves and what is possible for our lives.[10]

16. Spend Time in Nature

One of the best ways to live our best lives is to spend time in nature. From the benefits of vitamin D from sunlight, to simply getting outside of our own world and connecting with something greater, the benefits of nature are well-established.[11]

The more we learn, the more we realize how important it is to protect our natural spaces, parks, and trees, not just for our enjoyment, but also for our physical and mental well-being.

Conclusion

Live each day like it counts, and remember, it’s your choice. Your best life is unique to you. Don’t compare yourself to others – focus on living your best life, and enjoy the learning, exploration, and experiences along the way.

8 Traits of Healthy Relationships

From the desk of Michele Foster – 

 8 Traits of Healthy Relationships

Let’s start with kindness. How kind should you be? As kind as you possibly can. Who should you be kind to? To everyone, you come in contact with. From taxi drivers to hotel clerks to servers, to store clerks, to people on the street, in your office and at home. Be kind to everyone.

A kind word goes a long way. Perhaps somebody is having a bad day and you don’t know it. He or she is really feeling down and you offer a kind word. Maybe it’s just a friendly, “Hello, how are you today?” Maybe it’s just taking a minute or two to listen to what somebody has to say. But your few moments of attention could turn somebody’s day around. You might make them feel more worthwhile and important.

Be generous with your kindness. It will go a long way. People will remember, whether you know them or not. If you’re in a crowded restaurant and you’re especially nice to the waiter, he’ll remember you next time you come in and give you even better service.

When you give kindness, it’s not gone. It’s invested. It will come back to you two, five, 10, 100 times. Kindness is important in every aspect of your life, especially in building good relationships with others.

The next relationship-building essential is sensitivity. Allow yourself to be touched by the experience of others. Understand the plight of others. Open up your heart, mind and attention to the needs of others. Whether they’re people you work with or people you live with, you need to put yourself in other people’s shoes. Try to find out, if you can, what’s going on in their hearts.

If there’s a problem, you’ve got to be sensitive enough to ask some questions. One question might do it. Sometimes, however, you won’t even get through to the root of the problem until you’ve asked two or three questions.

People often won’t reveal the problem on the first question. You say, “How are you today? How are things?” He or she answers, “Well, everything’s OK.” You can tell by the way they say this that everything is not OK. Most of us don’t want to come right out and say what the real problem is, unless two criteria are met.

  1. We need to feel as though we’re talking to someone we can trust.
  2. We need to believe we’re talking to someone who really cares.

So it might just take a second, third or fourth question before the trust builds. Once the person finally understands that you do care, they’ll be willing to tell you what’s really going on. You’ll hear what’s really on their mind.

Asking questions up front can save so much time. Have you ever talked for an hour and then asked a question? You probably found out that you just wasted the previous hour. Learn to ask questions that will build the trust and communication between you and those you work with. Build trust and communication, and you’ll also build loyalty.

If you don’t know the other person very well, you will obviously need a longer questioning process. You need to take the time to find out what he’s all about. You must be sensitive to where he or she came from, what he or she has been through, and the tragedies in his or her life. If you really want to have an effect on people, start with where they are coming from. If they’re hurting, try to understand their pain. If somebody’s in trouble, you’ve got to start with the trouble.

Learn to express, not impress. If you want to touch somebody, express sincerity from the heart. When you try to impress, you build a gulf. By expressing, you build a bridge. People want to be able to relate their thoughts and philosophies and experiences to someone who will say, “Me, too. I know what you mean.” They don’t want your reaction to be, “So what?”

If you’re meeting someone for the first time, and you’re simply getting acquainted, here’s where you start: Find something you have in common. Find something you can both identify with.

When you’re talking with somebody who’s been stricken in the heart and you’ve had the same experience, you can talk about being stricken in the heart. Your words will mean something. They will have substance. They will have depth. If you start there, building the bridge with kindness and sensitivity, you have identification. You have the basis for a strong and fruitful relationship. And everyone will benefit.

Adapted from Leading an Inspired Life

This post originally appeared on SUCCESS.com.

To Your Health & Success.

Michele Foster
Health & Wellness Ambassador

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