For the first time since 1998, there is an open seat for State Comptroller! The Maryland Comptroller is the elected CFO of our state and sits on the Board of Public Works. Brooke Lierman is a civil rights and disability rights attorney, a mom, a State Delegate representing the 46th Legislative District (Baltimore), and a Democratic candidate to be Maryland’s next State Comptroller. Brooke has served on the Appropriations and Environment & Transportation Cmtes and chairs the Joint Committee on Pensions. She has successfully passed landmark legislation on public transit, the environment, transparency, and gun violence prevention. In her district, she has been a champion for her three Main Street districts, entrepreneurs, and communities. Brooke is running for State Comptroller to ensure that the Comptroller’s office is present and proactive, and is leading efforts to lift up every family, community, and small business in Maryland and increase financial resilience and prosperity. You can learn more about her at www.brookelierman.com.
We’ve all had to get online to some degree the past couple of years to market and conduct our businesses. Are you as polished as you could be? Do you like what you see when you Google your business? We’ll review several marketing strategies that will help you:
Make it easier for customers to find your business online
Secure reviews and testimonials
Boost your social media engagement
Our facilitators are Margaret Doan, VP of Operations and Client Services at GKA and Beth Perell, Marteting Communications Consultant at Beth Perell Consulting.
Margaret Doan has spearheaded GKA Advertising?s client services and operations for over eight years. Working with clients to create thoughtful, impactful brands, she brings a decade of marketing, branding, and advertising expertise to the table. In that time her clients have won dozens of top industry awards for their branding, websites, creative campaigns, and social media platforms.
Beth Perell is the Principal of Beth Perell Consulting, LLC, a marketing and communications consulting practice that specializes in digital communications, public relations, and event management. Leveraging more than 20 years of communications and management experience in the corporate and non-profit space, Beth has excelled in leveraging digital technology to drive innovation, organizational efficiency, and increasing engagement with internal and external stakeholders.
Sandra Hart, HartHQ Growth Coach, LLC talks about smart time management. Reducing our stress is key to our success! Watch the full video below.
This and every Wellness Wednesday is brought to you by Life Energy Foundation, who’s key focus is to make life better for those with chronic conditions.
By: Aubrey Reinmiller, Owner, Vitality Fitness & Welness
Pop into any Facebook group or start a chat with friends about starting a fitness routine and one of the first things that will come up is how much we struggle with finding motivation. Many of us lament that we just aren’t the people who have motivation and that’s what keeps us stuck from ever reaching our goals, whether they be to fit into our favorite clothes again, have the stamina and strength to take a bucket list vacation, or to feel more energy each day. If you think about it, we all are motivated to do the things we enjoy. It’s easy to find time, even with busy schedules and the demands of life, to get started with something we are really excited and passionate about, but it can be trickier to find the motivation for something we are less passionate about, like exercise. You might be surprised to know that even as an exercise professional, some days I also struggle with motivation. As we head into the New Year, one of the most common resolutions is to start exercising more often. There is power in knowing that you are capable of experiencing motivation. You have experienced it with the activities you are passionate about, it’s not an elusive beast. Let’s discover the ways you can find your motivation for exercise and keep it this year!
Don’t Think About the Exercise, Think About the Benefits!
If you don’t absolutely love to exercise, first, try to find a form of exercise that you enjoy. I’m an exercise professional and fitness coach but I do not like running. I often joke with my clients that I have never seen anyone smile while running and that if you see me running you probably should also start running because something scary is coming! And while strength training is the most important form of exercise, especially as we age, there are also many forms of exercise that you might enjoy also from hiking, biking, dancing, swimming, zumba, yoga, to sports of all kinds.
Second, focus on how you will feel after you have consistently exercised. You will likely feel more energy, fewer aches and pains, sleep better, have more ease with everyday activities, and feel stronger and more confident. Focusing on the benefits versus the process is a good way to get you moving.
Don’t Wait for Motivation to Strike, Schedule It!
You can wait around for motivation to strike and hope that you magically have the motivation to exercise today or you can set a schedule and make it as easy as possible to fall into your workout. Set out your workout clothes or pack them with you if you plan to workout after a task or work. Schedule your workouts in your calendar like the most important appointment with yourself. What is more important than your health and fitness? And use the concept of habit stacking where you start your routine after something you already do consistently.
For example, every morning I brush my teeth, get dressed, drink a glass of lemon water, eat breakfast, and workout. I don’t have to think about what comes next or make any decisions because each habit happens right after the next. As a busy mom and business owner, without habit stacking I could fall into any number of rabbit holes or tasks that derail me from my workout routine, which I know helps me stay clear headed and gives me energy for my day.
Choose the Right Challenge
Once you get started, motivation builds on itself and almost snowballs. You will experience some small wins that will keep you going. For members of my virtual fitness coaching programs, right away they start to feel more energy, develop pride in themselves for starting a new routine, feel their clothes are fitting better, and they have fewer aches and pains.
But if you push yourself too hard in your workouts or are too extreme with your routine, it will be too hard to stay motivated and to keep up with the routine. You will feel tired, exhausted, and defeated and pushing on will be too difficult. I see this happen when people have been out of an exercise routine for a long time or are really frustrated with their current health and fitness. They think pushing themselves to the max will make up for lost time but in reality, it only causes them to crash and burn quickly. Find the right intensity for you and schedule your workouts. The best routine will be adding strength training 2-3 days a week and 2 days of a cardio based activity, I suggest a shorter, moderate to high intensity, interval workout for your cardio workouts.
There Will Be Days Where You Don’t Want To, Do It Anyway!
Inevitably there will be days where you don’t want to exercise. You won’t feel motivated. There are tons of other things that will be calling your name and your attention. Of course, if your body is telling you that it needs a rest day, listen to your body. Take the rest. It’s important to honor your body and to listen to your body. Just don’t take a rest year or decade 😉 But if you are tempted to push your workout aside because of the many demands of life, give yourself 20 minutes. You can commit to 20 minutes.
Once you get started, within the first few minutes endorphins kick in and you start to feel good. You will be proud of yourself for getting your workout in and feel better every time. I can’t count the number of times a client has told me they wanted to skip the workout today but they pushed themselves and they are so glad they did because they feel so much better. If you are crunched for time, try one of my exercise snack videos here:
Create a Mantra or Affirmation for Yourself
Did you ever notice the repetitive thoughts you have? Each of us has a story going on in our minds that keeps us from growing as a person. For me, the thought that I’m trying to change is, “I don’t have enough time.” Whenever I get stressed out, my mind immediately starts repeating this phrase. I say it to my husband, my friends, and even my kids. This year, I’m taking on the challenge to change that thought to: “I have all the time I need to accomplish everything that is important to me.”
Can you create a mantra or affirmation that becomes automatic for you when you start to talk yourself out of exercise? Here are a few examples, “I exercise to feel healthy and vibrant.” or “I workout to honor my body, it’s strength, and it’s grit.” or “Each day my body grows stronger through exercise.” Creating a mantra for yourself can replace the excuses or negative thoughts that might pop up when your mind tries to stop you from getting a good workout in!
Hire a coach! Join a community!
One of the best ways to get motivated and stay motivated and the key to success is to join a community of people just like yourself with similar goals and similar fitness levels. My virtual fitness programs at Vitality Fitness and Wellness (www.vitalityfitnwell.com), keep our members motivated from our team of coaches in your corner to having a community of other members with similar goals at a similar stage in life. Having a coach in your corner takes the guesswork out of reaching your goals and creates a clear plan and path to quicker results and ensures you will stay on track.
With these tips to gain motivation and never lose it you can be one of the women who sets a goal this year and meets it! To discover the best workout plan and routine to help you thrive after 55, download my free Thrive after 55 fitness guide here. Link: http://bit.ly/2Dpa0gV
This week’s Wellness Wednesday is presented by Dr. Brian Paris from Pain Arthritis Relief Center. Today Dr. Paris talks to us about stress relief techniques. Please see below to watch the video in its entirety.
This and every Wellness Wednesday are brought to you by Life Energy Foundation.
Jake Weissmann, Assistant Chief Administrative Officer over seeing economic development and business advancement activities for the County joined us for today’s Lunch & Learn that was held at Dawson’s Market.
Businesses came prepared to share their thoughts on better communication (which has been a missing piece), as well as what current issues exist and there was great conversation. View the full video below.
Yaakov “Jake” Weissmann currently serves as Assistant Chief Administrative Officer for Montgomery County after his appointment by County Executive Marc Elrich, and unanimous approval of the Montgomery County Council. His portfolio includes Economic Development, and is the point of contact for a variety of county government and intergovernmental departments including the Departments of Permitting Services, Transportation, Housing & Community Affairs, and Environmental Protection.
Jake has worked in the General Assembly for nearly 14 years, including the last twelve in the Senate President’s office in a variety of roles. Jake has had the honor to work as Chief of Staff for the past three years for Senate President Ferguson and Senate President Miller. During his time as Chief of Staff, Jake was responsible for oversight of the Senate, including policy, communications, and operations, including ensuring the Senate was able to operate smoothly during the COVID-19 pandemic. Jake started his career in the General Assembly as Legislative Aide for Montgomery County Delegate Kirill Reznik.
Jake also served as Executive Director of the Senate Democratic Caucus during the 2014 and 2018 election cycles to ensure that Senate Democrats maintained their supermajority support in the Legislature. Jake’s other campaign experience includes Keiffer Mitchell’s campaign for Baltimore City Mayor and Ben Cardin’s campaign for U.S. Senate in 2006.
Raised in Baltimore, Jake graduated from the University of Maryland, Baltimore County with a bachelor’s degree in social work and psychology, a Master of Social Work from the University of Maryland, Baltimore, and a Juris Doctor with honors from the University of Baltimore. He serves on the Board of the Maryland Student Legislature, and teaches Religious School at Temple Beth Shalom in Arnold, MD. In 2020, he was named a VIP by The Daily Record’s for professionals under 40. Jake currently lives in Crofton with his wife, Sarah, their two sons, Caleb and Ari, and their cat, Pinot.