Tuesday, October 25, 2016

What Happens When You Let Go?




Fitness runs deeper than exercise and nutrition. We have to believe WE ARE WORTHY of taking a leap for ourselves.  We have to let go of the condeming voice in our head.

I know you get tons of emails every single day, but if  you take the time to read just one all the way through, I hope it is this one because I know it will change your life.

I want to share with you 3 Vital Behaviors that I have been practicing every day. I do this because I want more for myself, my family and my clients.  If we keep ourselves happy and healthy we can better love and help others.

I know so many of you are like me, you want to grow, take your next step in life and continue to march forward.

Take your journey BODLY and focus on these three things every day.

1. Gratitude - it turns what we have into enough and MORE
2. Forgiveness - To forgive is to set a prisoner free and discover that the prisoner was you. ~~ Lewis B. Smedes
3. Ego - It's the only requirement to destroy a relationship.  Release it.

Share with a friend who may need to hear this today.  Also, head over to my blog... I promise you will find great information and entertainment!  Have a wonderful day!

Your Biggest Fan,
Erika


Thursday, October 20, 2016

Cauliflower, Carrot and Red Bell Coconut Curry

I just wonder what I would be eating if I had never met my half Vietnamese Husband.  I wonder if I would have explored other Asian cuisines by myself.  It would be hard to eat an American diet now since I'm gluten free and dairy free!  

Luckily my husband grew up in Malaysia where the cuisine is a colorful and flavorful blend of many Asian cultures.  Kyle and I have taken some of his Mom's creations and made them our own.  Keeping them healthy, tasty and something our kiddos love.  

This dish was inspired by a chicken dish that Kyle cooks.  I was looking for a low carb, densely nutritious, high fat and vegan dish to eat whilst on a detox.  Here is what I created!  


 Ingredients:

1 Head Organic Cauliflower
1 Rustic Chopped Red Bell Pepper
3 Rustic Chopped Organic Carrots
2 Long Sliced Green Onion
1 Jalapeno cut into 3 sections. (Seeded & de steamed to remove some heat)  *optional
2 Cans Organic Coconut Milk
1 Tbsp. Garam Masala
2 Tsp Curry Power
3 Tbsp. Coconut Oil
¼ Cup Cilantro Leaves
Himalayan Salt to taste (or any other salt)

Directions:

  • In a large sauce pan, heat up all Coconut Oil on Med/High heat.  Add curry powder and Garam Masala and stir around for a few minutes. 


  • Add Carrots and a tsp of salt. Let cook for another couple of minutes


  • Add the bell pepper and cauliflower and toss around until coated.  Then add Coconut Milk and Stir all together.


  • Cook on a med/low heat until cauliflower is tender but not falling apart then add the green onion.


  • Let cook for another minute then turn fire off.


  • Top with Cilantro and enjoy.  Allow the dish to marinate in the fridge overnight!  It will make this even more splendid!  


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Don't forget to share with a friend who appreciates DIFFERENT flavors!

Thursday, October 13, 2016

Mama, Rock Your Short Shorts



MAMA, ROCK YOUR SHORT SHORTS!




Finally a quite time to reflect on a Sunday that caught me off guard recently.  I’ve learned that I’m very ignorant to others looks and judgements of me.  I think it’s part because I don’t care.  Maybe it’s fear of people’s dis approval?  But I genuinely feel that people are good natured.  I feel People mean well and I’m perfectly happy in my little bubble of rainbows and unicorns.

I recently went to the super market on a Sunday morning.  We (as a family) went a little later than we normally do so the Churchies were out.  As a woman who defines God in very different terms as most in our small little Texas community,  I’m perfectly okay with that.  I love our community, I love the people in it even though our beliefs are so different.   I call the dualist on Sunday mornings, Churchies.  I mean no harm in this.  Yes, I am defining them.  But, I mean no harm. 

This one particular Sunday at the Super Market, I was in my typical $XXX.xx  white trash jean shorts with holes and usual white tank top.  I don’t know what it is about wearing grundgy looking clothes and only I know how much I paid for them.  It’s like my little secret that I feel like I’m doing something rebellious. 

Next thing I know we come upon the Assistant Principal at my boys’ school right by the hot dogs.  They were with family and very nicely dressed for a churchy Sunday morning.

We stopped to say the typical social greetings and I kept looking at his wife so I could politely introduce myself.  I tell you, that lady didn’t once give me a second look during our conversation.  But of course, I kept taking my glance back at her just in case she were to extend a greeting to me.  Shit, in hind site I should have made her shake my fucking hand but hey.. I let it go.  I did catch her glimpsing at my shorts.  (legs maybe?)  IDK, maybe she was thinking damn, those are nice holy shorts.  Whatever she was thinking, I caught her fair in square looking at my bottom half.  Last I checked my eyes were not on my ass. 

So then I decided to do a social experiment.  I was going to look at every woman that I saw that morning.  I would say hello in hopes to be present, in my moment and perhaps make a new acquaintance.  Do you know, that almost every woman looked at my bad ass shorts?!  I can’t believe they were so infatuated with those shorts.  

Of course I know they were not looking at my shorts, they were judging me.   Let me back date this story to a conversation my friend and I had over a year ago.  She asked me, ‘Do you get looks at the school from other moms when you wear short shorts?”  For the record, she was not judging me.  We were having an honest conversation because when she wears those types of shorts, she said she gets looks. 

I couldn’t answer her.  I had no idea.  I am always tip toeing through the tulips at the boys’ school so I really couldn’t say.  Later that night Kyle and I were chatting and I asked him, do you notice the other mom’s looking at me when I wear short shorts?”  He responded quickly, “yes.  I do.”  I then said, “well I guess I shouldn’t wear them anymore.” 

His response to this day brings me to tears.  “Fuck those bitches.  You wear what you want to wear.”  One of the sweetest conversations I’ve ever had.  His response uplifted me and gave me the reinforcement I needed. 

I work hard for my body.  I take my nutrition very seriously because I know who’s watching (my boys).  I stay healthy so I don’t get back on my Erika HATE band wagon and want to starve myself.  Fuck those who made me doubt myself. 

I’m gonna keep wearing my white trash jean shorts and flip flops.  I drink vodka, wipe away chicken wattles (see blog from August)  and refuse to be confined by societies straightjackets.  I’ll let people judge me and be okay with that.  They are judging me because of the way THEY feel in reaction to what I’m wearing or doing.  That’s on THEM,  Not me. 

Share this blog with others who need to be reminded that THEY ARE AWESOME!  Stay authentic even if it’s not the accepted thing! 


Thursday, October 6, 2016

The Perfect Detox



A Kick in The Ass –  The Perfect Detox



I’ve been hating the detox symptoms lately but I know it’s for the better.  Usually the first 3-5 days of a detox is a doozie.  Headaches, irritability, skin issues, BRAIN FOG and fatigue… ohhh the FATIGUE (despite the 9 hours of sleep I’ve had each night).  But, I expected this and I know this is how it is during a detox. Especially a detox following over 4 years of THYROID meds and regular ALCOHOL consumption.

After contemplating doing a detox for over a year now, I listened to a Ben Greenfield podcast (well a few actually) and I was reminded how much I LOVE the science behind nutrition.  Combing that love with my love of yoga, personal development and spirituality it hit me, I need MORE.  I need to LEVEL UP on my nutrition. 

Sure, I was eating well.  In fact, if you follow my blog or social media pages, you’ve no doubt seen some of my recipes and my love for family wellness BUT it wasn’t enough for me.  Something was holding me back from MOVING FORWARD in my life and it was time for a drastic change.
By drastic, I don’t mean moving to another city, starting a new job or time consuming hobby.  I mean, I needed to find my internal light again.  That spark that I so actively and passionately help others find, I lost my own.

WHATEVER  YOU FEED GROWS.  I was feeding others but I neglected my love for deep nutrition and personal change.  The real change comes from within and we all need a KICK IN THE ASS sometimes so this detox is my kick in the ass. 

One of my favorite DETOX PROGRAMS is called the Ultimate Reset.  It’s simply NUTRITION DENSE eating with a few (VERY) natural supplements.  But on top of that, I added the Cyto Detox which I first heard about on a Ben Greenfield podcast.  It absolutely INTRIGUED me.  This detox is designed to penetrate your cells and release toxins such as Lead, Aluminum and Uranium from the cells.  One can geek out to the science behind it. I highly recommend you check out this podcast to form your own opinion.

For More info: Here is one resource that will lead you to others.  Don’t forget… Do your own outside research apart from these sources! I AM IN NO WAY AFFILIATED WITH BEN GREEN FIELD.  I JUST LOVE HIS STUFF.

https://bengreenfieldfitness.com/2016/08/what-is-cyto-detox/

My HORMONE issues began directly after my second Son was born.  What I did find on this podcast is that we are exposed to the highest levels of lead whilst in utero.  A woman’s bones release LEAD into our system during PREGNANCY.  NOW given this fact, lead be stored in cells and live LONG NASTY LIVES in our hypothalamus (0ne of the most important functions of the hypothalamus is to link the nervous system to the endocrine system via the pituitary gland (hypophysis).

My goal of this detox is to:

1     ~ Stick to something for 30 Days
2     ~ Eventually cut back and cut out all meds for my hormonal issues
3     ~ Find my circadian rhythm. 
4     ~ Prep my mind/body connection for the next step in life

To learn more about YOUR Circadian Rhythm check out this pod cast that sparked my interests in learning more!  https://bengreenfieldfitness.com/2016/09/the-best-time-of-day-to-exercise/

Upon trying to figure out WHEN the best time for me to do certain things, I realized that I have too many external factors that play a role in my truly natural rhythm.  Particularly, my daily Spicy Lime Cheetos CHEAT, drinking 4- 5 times a week and being on meds for so long! 

I want to be a WELL-OILED MACHINE!  Along the way I will have my blood work checked by the amazing medical team at Advanced Bioidentical Hormones Therapy.  They always have my back in my NATURAL PATH endeavors. https://abhormonetherapy.com/

***For the record, I am not an affiliate of the Cyto Detox and Advanced Bioidentical Hormones Therapy Group.  I just LOVE both.

As I conclude this article I’ve moved into day 4 and I feel SO MUCH BETTER.  The Reset does an amazing job of tapering off of foods for a quick transition into the actual Release (detox) phase of the plan.  I did cheat one Day two and mixed a little GUARANA into my whole foods shake because my energy was so low.  We have to give ourselves some grace, right?!

So far today, day 4, I’ve had no headaches, MORE ENERGY and I’m can think more clearly.  From what I remember 2 years ago in this same RESET (sans the Cyto), It’s SMOOTH SAILING  from here! 

Want a 5 Day Taste of what I’m doing?  Go to my website www.5daytummytuck.com to download a meal plan and some insider tips!

Also if you found this article interesting please SHARE with your friends.  As always, I’m here for YOU!  Please post below any questions or COMMENTS! 


Wednesday, September 28, 2016

Instant Morning energy Without Coffee!



High Protein and High Fat Unite!!


Why should you consider eating a high protein breakfast? It's not JUST about sugars for weight loss! It has to do with your hormones!


This is a post I did for my private online training group. Education is HUGE for us! 💪🎯😯
Most of us produce cortisol first thing in the morning. Cortisol is what gives us energy and wakes us up. If you carb up at breakfast, your brain will release serotonin.

Serotonin is the feel good drug. It's what makes carbs so addictive. It will put you into the carb coma.

Maybe consider staying away from carbs for breakfast and see how it works for you?
If this is the kind of stuff that you want to learn and possibly implement into your daily lifestyle you got to join our online group!


erika@yourfitnessgirl.com 

Or  Go straight to the application!

https://goo.gl/forms/4qGS4QW4AHqHBVAE3


VEGAN Protein Options: (low carb, gluten free and soy free)
Peanut Butter, Almond Butter, 1 Portabella mushroom topped with cilantro and garlic pesto!

Monday, September 26, 2016

#1 Mistake in Downward Dog

Here are some tips to getting the most of your Downward Dog.  Most people I see are doing it wrong!  No worries, no time like the present to change it!  Happy Learning!  Be sure to subscribe to my blog and youtube so you get notifications!  Please comment too, let me know what else you would like to learn!












Thursday, August 11, 2016

StraitJackets and Chicken Wattles



StraitJackets and Chicken Wattles -  A new beginning

Well fuck a duck.  I’ve been playing by the rules for a long time.  I’m starting a new blog called Strait Jackets and Chicken Wattles because I feel repressed on social media.  I have so many stories to tell but I’m not convinced Social media is ready for them.  Or maybe I’m not convinced that the majority of my social media friends are ready for them. Plus, I get to cuss more in my blog.  So, this blog is my safe zone.  Strait Jackets and Chicken Wattles is my safe word.   



As part of my online business, I coach women to break free from the chains of what is expected of them.  I want women to live life on their terms and do what is best for them and their family.  Free from the fear of judgement.   I aspire to inspire women to take control of their health, their income and mindset but my posts and even newsletters are framed in a way that I thought most of the people on Facebook  would want to receive them.  That doesn’t make any sense.  How the hell can I coach women to jump all in instead of testing the waters first when I am holding back because of the fear of judgement.   

So, my blog is now taking on another name and another mindset.  I’m going to put myself out there so other women can know, it’s okay to say the things you are thinking.  I’ve been so afraid to say what I really think b/c of the fear of offending someone else.  But I now trust myself and I know that I don’t have poor intentions when I speak my mind so I know that if anyone takes offense, it’s on them.  My intentions are truly to uplift others and I don’t think poorly of anyone. 

I’m taking off the strait jackets that bind me to what society thinks I should post, what I should write or what I should wear.

I can’t tell you how many posts I want to put out there being a mom of boys.  The shit that is said and happens at our home is hilarious although not meant for the general public.  So here is where I will outlet those stories.  Some are cute, some are funny some are just down right disgusting. 

So why Chicken Wattles?  I’m so glad you asked!  I have two boys.  Age 6 and 8.  They rock my world and are my drive that makes me focus and work hard.  I want them to grow up in a household of love, health and confidence. However, my 6 year old still doesn’t have the confidence to wipe his own ass all the time.  

Now let me back track a sec.  From when this child was just a baby, he clung to me.  I mean, my first child (Dane) has a fair amount of independence but the second one, Axel, oh my lord.  I’ve coined him my dingleberrry since he was 6 months old. 

What’s pretty funny is that 5.5 years later, he has a hard time wiping is ass b/c he has dingle berries all - the - time.  One day he yells at me from the toilet, “Mommy, I have another chicken!”  I was clueless to what he was talking about.  With caution and preparing for the unexpected I walked in. 
“Honey, what do you mean you have a chicken?”  He giggled and said, “I need help wiping, I have a piece of poop hanging off that looks like a chicken’s throat.”  I about died!  How clever and gross all at the same time.    

As I was doing laundry and thinking about how I was going to rebrand the new tone of my blog, he yells at me through the bathroom door, “Mama, I have a Rooster.. It’s a big one”.

Now this is how this particular post ends.  I want to share with you my experiences as a mom and in particular a mom that is learning as I go.  The only thing I’ve ever wanted in my life is to be me and to make sure my boys know that, it’s okay to be you!  

Thursday, July 21, 2016

From Frustration to Self Love - A lesson to share.




Today's Yin class was particularly hard.  Not because of the poses ( In fact, I find that I can get deeper and deeper each class) but because it took me almost 20 minutes to center myself.  20 minutes to calm down, focus and be only on my mat.  That's a long time for me.  

There were distractions.  Someone walked into class late, the music next door was blaring and I'm completely overwhelmed with my business right now.  (Mainly b/c the kids are out of school for the summer and I don't have as much time to designate to it) 

Of course the entire time I was telling myself.. "Erika, this is your problem.  Deal with it." 




So, I used a mantra this class which I normally don't feel the need to do.   'All is full of love"  I said it over and over.  I then began to mentally send my peace in thick white blankets over the other students while 'mantraing' "all is Full of love".  And yes, even the girl that was late, even though at the end of the class the appologized to the instructor not the rest of the class.  What?  I'm over it.. really!

We moved into fire log ( a sitting cross leg position) and I had a bolster propped up in front of me to rest my head.  As I lay my head down on the bolster, I got a glimpse of my hips and felt a brief moment of disappointment at their size.  (Many of you know that I have battle with body image my entire life and I'm working very hard on loving my body) But, no sooner than the disappointment arrived, it was replaced with tears.  How could I have been so blind.

I sent peace out to everyone in the room but MYSELF.  Once I realized this, a voice just said.. "Be kind to yourself, my love."  

This particular practice was internal for me.  I began the class frustrated with circumstances I couldn't control and I couldn't center.  Then I was frustrated because I was so frustrated that I couldn't center.  Finally with the mantra and acceptance of my own love, I was able to reel it in.  Be on my mat and find love for myself.  Now that is a good practice.  










Tuesday, July 19, 2016

3 Tips to Take Control on Your Time!!




    3 Tips to Become a Time Ninja!

A Step Beyond Basic Time Management

We’ve all heard the phrase time is money.  While this is true, today it’s so much more than money.  Time is a lunch with your daughter or son, an extra family vacation to the beach or even a needed recovery and rest day.  For me, time is that extra three day weekend to completely unplug and look my boys in the eye every time they speak to me. 
How do we invest the time we have NOW to create more time TOMORROW?

As business women we understand the importance of investing our money properly so we can get the biggest return on the money we invested.  We ask ourselves on a daily basis, where can we put our money today so we can have more of it tomorrow so we can spend or invest it on what we want.

An example of this is when I network either on social media or face to face.  I’m not looking for a ‘sale’ or immediate transaction. I’m investing in building relationships for I know this time invested in networking pays off much bigger than a quick sale.  I expand my circle of contacts, I building meaningful relationships and I surround myself with other successful people from which I can learn from and reach out to for advice.  That is investing n my business and myself.

Time is exactly the same!  How are you going to create more time tomorrow?  By leveraging the time you have today!

Here are 3 Tips on how to use your time today to create more time tomorrow:

1.      Assign Success a Time Slot – Just like you would a preventative doctor appointment.
Throughout the day, you are frequently interrupted and pulled in different directions. While you can’t eliminate distractions, you do get a say on how much time you spend on them.  You also decide how much time you will spend on the thoughts, conversations and actions that will lead you to success.
To maximize your results with this tip, assign all the roles you play in life a specific time block on your schedule.  Assign your ‘Mommy’, wife, caregiver, friend and business owner roles a specific block of time. 
Give YOURSELF a time slot too.  Before you go to bed every night, plan when you are going to eat and exercise the following day and write it in your calendar, just as you would a doctor’s appointment.  In order to get the very best out of yourself you must spend time on YOU and your health. In order to give 100% you must be 100%. 

Once you have blocked out accordingly, break down the block into 30 minute increments.  . Maybe it’s an income producing activity that has immediate pay off (calling clients or customers) or perhaps it’s a time investment activity that will yield you more time or money in the future.  
Any activity or conversation that's important to your success in each of your roles should have a specific time assigned to it. In your schedule literally mark a time that you will be doing that particular task.  Keep that time focused solely on the task with as few interruptions as possible.

An example of this is during my block of time in my ‘Business Leader’ role in life.   I know who I am meeting with and what we are talking about and I assign 30 minutes to each meeting. Another great example is during my block of time I label as ‘online fitness expert’.  I specify what time day and how much time I have to:

1.      Return emails.
2.     Respond to Social Media
3.     Create videos
4.     Check in with clients

I’ve found that creating specific responsibilities within each of my life roles allows me save time.  I don’t spend time deciding which activities need to be done.  I’ve already told myself what to do.
If you are still reading this article, please stop, pull up your schedule on your computer or pull out your pen and paper scheduler and physically block out your day according to your different life roles.  Once you do that, within each block organize the specific tasks that need to be done.  That also means write out when you will exercise, eat, pray or meditate tomorrow. 
If you do not have an appointment book or schedule, start one TODAY.


     2. Drop Kick Time Suckers

I own a service based business and I help other women create their online service based businesses.  One of the first things I tell my clients to do is eliminate all time suckers from their life.  And to do this, we must become comfortable with saying no.
While this is very hard for us to do because we have a deep seeded love to help others we must be fiercely protective of our time and eliminate anything that does not contribute directly to our priorities.
Keep in mind, saying yes to something means you are saying no to something else.  Saying no to something means you are saying yes to something else.

There are three ways you can say no. 
·       Eliminate
·       Delegate
·       Purposefully procrastinate

You can put this into effect immediately by making a list.  First, make a list of all your tasks in a given day.  Don’t forget the tasks that may seem inconsequential to you i.e. preparing food, personal development, watching TV, showering etc..)  Please take your time on this list, you will make the time back and then some!

Once this list is completed, assign each task a letter.  Write an ‘M’ (for ME) next to everything YOU must do.  There is no delegating it what so ever. Write a ‘D’ for each task that could be delegated.  Even if you have no intentions of ever doing so, assign it a letter ‘D’!  Lastly, write a ‘P’ for each task that you even question why you are doing it.  Perhaps this is a task that can be avoided all together.

An example of this I assign all my content creation an ‘M’.  There is nobody else that can be authentically me so I MUST create all my posts, blogs posts and ebooks.  However, I assign all my editing for my content a ‘D’.  I know I am not skilled in this craft and I have no intentions of taking the time to learn how to fine tune the craft. 

I assign a ‘P’ to all items that are not a priority in obtaining my weekly goals and that do not contribute to creating more time in my future.  An example is when send my team a newsletter.  I know creating that graphic is not going to add enough value to the email to create more time in the future. I also know they will not close the email immediately if they don’t see a shiny graphic.   I will send the email and when I copy and paste the email as a blog post, I will add the graphic.  
I also assign a ‘P’ to house chores.  I personally enjoy house chores and I believe it’s important to get the children involved.  A trick to be the best Time Ninja is to purposefully procrastinate folding the clothes or cleaning the bathrooms.  I work from home but that doesn’t mean that I can attend to house chores during my work hours.  I purposefully leave the clothes un folded, the dishes unwashed and the bed un made.  When the children are home, we can make it family time and I delegate responsibilities to my children.    
Evaluate your tasks and decide what type of role each task plays in your overall mission to create more time tomorrow.

     3.  Automate

Allow tasks to get done without you being there!  The best way to create more time tomorrow is to spend a little extra time setting it up to work by itself. 

Think about the last time you signed up for a free product online.  You provided your email address and probably received a thank-you email.  After another day or so, you usually receive another email giving you more information.  I promise, they sender is not sitting on by their computer, sipping coffee and keeping track of all sign ups on a spread-sheet.  They have an automated work flow that allows them to work on another revenue generating activity while you received your great free content.  Deconstruct your job description and see how you can fit this into your business.

One technique that really works for me is BATCHING.  I batch all my weekly Facebook Posts (that is my preferred social media platform, yours may be Instagram or Pintrest so use this as it pertains to you and your business) I create relevant and well thought out and relevant posts on Monday morning (yes, I do used recycled material from past posts!).  It takes me 1.5 hours and it’s done!  What I find is more time later in the week.  More importantly, more uninterrupted time!

You can do the same with your social media, your blogging, your newsletter or even your laundry!

The most successful CEOs only get about 30 minutes of uninterrupted time a day.  Think of what you can accomplish with scheduling one hour of focused time every day.  During our moments of concentration and focus is when we are the most productive.  Your ideas come to life, you minimize your distractions to see the bigger picture and become engrossed in the task at hand. 

The most productive people in the world are thinking ahead, not scurrying around in the moment but they can only do this by having structure in their day.  So, be fiercely protective of your time as you would a child because after all, time not spent with future returns in mind is time we forgo doing what we love with who we love in the future. 

Don’t be feel shame for turning others down feel joy and accomplishment that you are saying yes to the things that matter most in your life.  Always ask yourself  “How do I make the most of my time right now to create more time in the future?”

I would love to share more amazing content with you!  Please subscribe to this blog!

3 Tips to Take Control on Your Time!!




    3 Tips to Become a Time Ninja!

A Step Beyond Basic Time Management

We’ve all heard the phrase time is money.  While this is true, today it’s so much more than money.  Time is a lunch with your daughter or son, an extra family vacation to the beach or even a needed recovery and rest day.  For me, time is that extra three day weekend to completely unplug and look my boys in the eye every time they speak to me. 
How do we invest the time we have NOW to create more time TOMORROW?

As business women we understand the importance of investing our money properly so we can get the biggest return on the money we invested.  We ask ourselves on a daily basis, where can we put our money today so we can have more of it tomorrow so we can spend or invest it on what we want.

An example of this is when I network either on social media or face to face.  I’m not looking for a ‘sale’ or immediate transaction. I’m investing in building relationships for I know this time invested in networking pays off much bigger than a quick sale.  I expand my circle of contacts, I building meaningful relationships and I surround myself with other successful people from which I can learn from and reach out to for advice.  That is investing n my business and myself.

Time is exactly the same!  How are you going to create more time tomorrow?  By leveraging the time you have today!

Here are 3 Tips on how to use your time today to create more time tomorrow:

1.      Assign Success a Time Slot – Just like you would a preventative doctor appointment.
Throughout the day, you are frequently interrupted and pulled in different directions. While you can’t eliminate distractions, you do get a say on how much time you spend on them.  You also decide how much time you will spend on the thoughts, conversations and actions that will lead you to success.
To maximize your results with this tip, assign all the roles you play in life a specific time block on your schedule.  Assign your ‘Mommy’, wife, caregiver, friend and business owner roles a specific block of time. 
Give YOURSELF a time slot too.  Before you go to bed every night, plan when you are going to eat and exercise the following day and write it in your calendar, just as you would a doctor’s appointment.  In order to get the very best out of yourself you must spend time on YOU and your health. In order to give 100% you must be 100%. 

Once you have blocked out accordingly, break down the block into 30 minute increments.  . Maybe it’s an income producing activity that has immediate pay off (calling clients or customers) or perhaps it’s a time investment activity that will yield you more time or money in the future.  
Any activity or conversation that's important to your success in each of your roles should have a specific time assigned to it. In your schedule literally mark a time that you will be doing that particular task.  Keep that time focused solely on the task with as few interruptions as possible.

An example of this is during my block of time in my ‘Business Leader’ role in life.   I know who I am meeting with and what we are talking about and I assign 30 minutes to each meeting. Another great example is during my block of time I label as ‘online fitness expert’.  I specify what time day and how much time I have to:

1.      Return emails.
2.     Respond to Social Media
3.     Create videos
4.     Check in with clients

I’ve found that creating specific responsibilities within each of my life roles allows me save time.  I don’t spend time deciding which activities need to be done.  I’ve already told myself what to do.
If you are still reading this article, please stop, pull up your schedule on your computer or pull out your pen and paper scheduler and physically block out your day according to your different life roles.  Once you do that, within each block organize the specific tasks that need to be done.  That also means write out when you will exercise, eat, pray or meditate tomorrow. 
If you do not have an appointment book or schedule, start one TODAY.


     2. Drop Kick Time Suckers

I own a service based business and I help other women create their online service based businesses.  One of the first things I tell my clients to do is eliminate all time suckers from their life.  And to do this, we must become comfortable with saying no.
While this is very hard for us to do because we have a deep seeded love to help others we must be fiercely protective of our time and eliminate anything that does not contribute directly to our priorities.
Keep in mind, saying yes to something means you are saying no to something else.  Saying no to something means you are saying yes to something else.

There are three ways you can say no. 
·       Eliminate
·       Delegate
·       Purposefully procrastinate

You can put this into effect immediately by making a list.  First, make a list of all your tasks in a given day.  Don’t forget the tasks that may seem inconsequential to you i.e. preparing food, personal development, watching TV, showering etc..)  Please take your time on this list, you will make the time back and then some!

Once this list is completed, assign each task a letter.  Write an ‘M’ (for ME) next to everything YOU must do.  There is no delegating it what so ever. Write a ‘D’ for each task that could be delegated.  Even if you have no intentions of ever doing so, assign it a letter ‘D’!  Lastly, write a ‘P’ for each task that you even question why you are doing it.  Perhaps this is a task that can be avoided all together.

An example of this I assign all my content creation an ‘M’.  There is nobody else that can be authentically me so I MUST create all my posts, blogs posts and ebooks.  However, I assign all my editing for my content a ‘D’.  I know I am not skilled in this craft and I have no intentions of taking the time to learn how to fine tune the craft. 

I assign a ‘P’ to all items that are not a priority in obtaining my weekly goals and that do not contribute to creating more time in my future.  An example is when send my team a newsletter.  I know creating that graphic is not going to add enough value to the email to create more time in the future. I also know they will not close the email immediately if they don’t see a shiny graphic.   I will send the email and when I copy and paste the email as a blog post, I will add the graphic.  
I also assign a ‘P’ to house chores.  I personally enjoy house chores and I believe it’s important to get the children involved.  A trick to be the best Time Ninja is to purposefully procrastinate folding the clothes or cleaning the bathrooms.  I work from home but that doesn’t mean that I can attend to house chores during my work hours.  I purposefully leave the clothes un folded, the dishes unwashed and the bed un made.  When the children are home, we can make it family time and I delegate responsibilities to my children.    
Evaluate your tasks and decide what type of role each task plays in your overall mission to create more time tomorrow.

     3.  Automate

Allow tasks to get done without you being there!  The best way to create more time tomorrow is to spend a little extra time setting it up to work by itself. 

Think about the last time you signed up for a free product online.  You provided your email address and probably received a thank-you email.  After another day or so, you usually receive another email giving you more information.  I promise, they sender is not sitting on by their computer, sipping coffee and keeping track of all sign ups on a spread-sheet.  They have an automated work flow that allows them to work on another revenue generating activity while you received your great free content.  Deconstruct your job description and see how you can fit this into your business.

One technique that really works for me is BATCHING.  I batch all my weekly Facebook Posts (that is my preferred social media platform, yours may be Instagram or Pintrest so use this as it pertains to you and your business) I create relevant and well thought out and relevant posts on Monday morning (yes, I do used recycled material from past posts!).  It takes me 1.5 hours and it’s done!  What I find is more time later in the week.  More importantly, more uninterrupted time!

You can do the same with your social media, your blogging, your newsletter or even your laundry!

The most successful CEOs only get about 30 minutes of uninterrupted time a day.  Think of what you can accomplish with scheduling one hour of focused time every day.  During our moments of concentration and focus is when we are the most productive.  Your ideas come to life, you minimize your distractions to see the bigger picture and become engrossed in the task at hand. 

The most productive people in the world are thinking ahead, not scurrying around in the moment but they can only do this by having structure in their day.  So, be fiercely protective of your time as you would a child because after all, time not spent with future returns in mind is time we forgo doing what we love with who we love in the future. 

Don’t be feel shame for turning others down feel joy and accomplishment that you are saying yes to the things that matter most in your life.  Always ask yourself  “How do I make the most of my time right now to create more time in the future?”

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