Spring is just a few weeks a way. Springtime is a time
for renewal, new beginnings and spring cleaning. Before
you start on those spring cleaning chores. Stop and
take some time for yourself. As workingwomen in the
home or outside the home, you are often so busy taking
care of everyone else that we seldom stop to take the
time to take care of
ourselves. There are projects and deadlines at
work, school activities, church activities, sports,
community events, family events, not to mention the
cooking, cleaning and the laundry that has to be done
because your son says he has no more clean undershirts
to wear. You know the saying, “A woman’s work is never
Today’s women lives are filled with activities. We are
often rushing from one event to the other from sun up to
sundown and we fall exhausted into the bed to sleep for
just a few hours before we start all over again. It is
not a restful sleep because we are thinking about all
the things we have to do tomorrow. Proper sleep and
rest is very important to your body and your overall
health. Our bodies can take only so much stress before
it starts to breakdown.
As women, we are nurturers and caregivers and we get
satisfaction from caring for others. However, if we do
not take care of ourselves, we cannot take care of
anyone else. Take
look at your schedule and eliminate those things that
are not necessary. Determine your priorities. Learn to
say no and don’t feel guilty about it. Put yourself on
the schedule. Take some time for yourself everyday if
it is just 15 minutes. Take care of your mind body and
This spring, make a promise to renew yourself:
R-Rest Get 8 hours of sleep each night
E- Eat a well- balanced diet
N-Nurture yourself and treat yourself to a
E-Exercise on a regular basis
W-Worship your Heavenly Father and ask Him to
order your days
Dr. Tanya M. Horne, MD
Tanya M. Horne, MD is
both business executive and entrepreneur. Tanya works in
a professional position as a Medical Consultant at Unum
Provident in Chattanooga, Tennessee. She also is an
Independent Consultant for Arbonne International. For
more information about Tanya Horne and Arbonne
click here. You may
also contact her at (423) 313-7065 or
the Course After the New Year’s Resolution.
Choosing a Healthier Way of Life This Year by Dr.
Tanya Horne, M.D.
New Year has just begun and it’s the time of
year when we make New Year’s resolutions.
We say we are going to lose weight, exercise more, eat
right, get our finances in order and save more.
We often have good intentions and we hit the blocks
running. The department stores put the
workout clothes up front, we buy new workout attire;
join the gym and set out to improve our overall
health and wellbeing by exercising, losing weight and
eating right. All too often after we start,
several weeks later, the excitement of the New Year
wears off and so does the new habits of eating right
and exercising and achieving better health and
Exercising and eating right cannot be just the latest
fad diet in an attempt to lose weight for an upcoming
event; it has to become a way a life; something that
you incorporate into your daily life.
Physical activity and regular exercise offer many
health benefits including decreasing the risk of
cardiovascular disease, reducing cholesterol,
decreasing the risk of developing Type 2 diabetes to
name a few. Obesity is reaching record numbers
in this country. Current recommendation include
exercising at least 30 minutes of physical exercise
daily. Incorporating a good diet along
with regular exercise is a great way to start the New
Year for a new you. Eat more fresh fruits and
vegetables, limit the amount of red meats and use lean
cuts of meat. Eat 1-2 servings of fish a week.
Bake or broil your meats instead of frying. Limit the
amount of sweets and sugar in your diet.
The choice is ours. We can continue in our old
unhealthy way of life including living a sedentary
lifestyle and not exercising on a regular basis
, making bad choices in our diet and making excuses
for why we don’t eat right or why we don’t have
time to exercise. We make choices everyday .
We can choose to pass by the fast food restaurant or
make healthier choices from the menu. Even
better we can save money by preparing healthy meals at
Make the choice to start today to improve your health
and well-being. Contact your Family
Physician before starting an exercise program.
Tanya M. Horne, MD is a
anya Horne is both business executive and
entrepreneur. Tanya works in a professional position
as a Medical Consultant at Unum Provident in
Chattanooga, Tennessee. She also is an Independent
Consultant for Arbonne International. For more
information about Tanya Horne and Arbonne
click here. You
may also contact her at (423) 313-7065 or
How Do You Know You Are Understood?
by Beverly Inman-Ebel, Talk Listen Communicate
You Know You Are Understood?
when someone is talking to us, we might shake our head in
agreement and turn to leave because it is obvious that we have
received the message. That scenario is like the receiver who sees
the ball coming right to him, so he turns to see how he is going
to run with it, thus, dropping the pass. In football, you get four
chances to make ten yards. In life, you may only get one chance
to get it right.
brain is constantly scanning information and sorting it into
similar categories. This occurs without conscious thought. It is
very similar to hearing the first three notes of a song and
guessing the title. When conversations matter, slow down the
process. So what if you think you already know the song? Let the
person sing. You may find out you were wrong.
some tips to slow you down:
Keep your lips together and breathe through your nose. It is very
hard to interrupt this way.
Place your body in a relaxed position. If sitting this could be
leaning back in the chair with feet apart and your elbows on the
arms of the chair. Standing could be feet shoulder width apart
with one thumb tucked into a pants pocket.
Using your own words, rather than the ones you just heard, repeat
back your understanding of what the person said.
down only takes a minute or even thirty seconds in some cases. It
usually takes longer than that to correct a misunderstanding. If
you don’t have time to listen patiently, don’t listen at all.
Explain to the individual that you cannot listen now and quickly
get a time scheduled when you can listen. It is far better to
postpone listening than to half-listen.
Understanding what another person means is the key to connecting
with them. Most words have at least five different definitions in
the dictionary. Which one is the speaker using? If you think it
can’t make much of a difference, think again.
and adjectives carry a lot of emotion in the message. To confirm
understanding, reword those verbs and adjectives to ensure you’ve
got it. For instance, if a person says to you, “We need a big
sale now!” and then goes on talking, you could confirm, “So, our
department will meet our target goal by selling $100,000 by the
end of this week, right?”
another person is speaking in long or complicated messages,
re-state what you understood them to say, before you take action.
This requires a little extra time on your part, yet it can save a
big misunderstanding and the time it takes to correct it. When
you let the other person know what you have heard and they agree,
you know you have understood. And just as important, the other
person knows that you have taken the time to understand.
Inman-Ebel is the CEO of TLC, Talk Listen Communicate, LLC in
Chattanooga. She and her staff provide communication training in
groups or individually.
Expectation And The Bottom Line by Beverly Inman-Ebel,
In my travels around this great country talking with
thousands of women business owners, many revealed to me
that they started their own business because they were
not advancing as quickly as they wanted. Others replied
that they wanted to do it their way and simply be their
The Center for Women’s Business Research (NY,NY)
released statistics this month on average revenues per
firm by gender and race of ownership based upon the 2002
Revenues per Firm by Gender and Race of Ownership, 2002
Hawaiian and Other Pacific Islander women average
Hawaiian and Other Pacific Islander men average revenues
Indian and Alaska Native women average revenues
Indian and Alaska Native men average revenues
Latino women average revenues
Latino men average revenues
African American women average revenues
African American men average revenues
for Women’s Business Research 2006
One statistic is consistent: women business owners earn
less than men business owners. I am confident there are
multiple reasons for this. I want to concentrate on
How often do we get what we expect? The question was
not asking if we get what we want. Expectation is the
anticipation of an event. To anticipate it we must have
put thought into it. By thinking through this event, we
have created a plan. If we truly expect it to happen,
we will put action into that plan.
One of the best ways to increase our expectation is to
talk positively to ourselves. I bet you encourage your
best friend, sister, daughter, and mother. Don’t stop
there! Give yourself a daily pep talk. Do this the
first thirty minutes in the morning and the last thirty
minutes at night because this is when our left
hemisphere of our brain is shut down. The right
hemisphere is open to suggestion and will believe
whatever you tell it, so be sure to tell it positive
stuff. These are commonly known as affirmations.
There are rules to follow to ensure success with
affirmations. First, use the first tense such as “I”.
You have control and influence over your own right
hemisphere so direct the message to you. Second, use
the present tense such as “I am” rather than, “I will.”
You want your brain to work on it in the here and now
rather than some unspecific time in the future.
Finally, use only positive words in the affirmation.
Instead of saying, “I will not get tense during the
sales call” say, “I am relaxed during the sales call.”
Once you have created three-to-five affirmations,
attached mental movies to them. Close your eyes and see
them happening. Include sound, and your other senses of
touch, taste, and smell. Visualize yourself reaching
your sales goals. Hear your presentations that you make
to prospects. Hold a new product that you have created.
Now attach these mental movies with a positive emotion,
such as happiness, confidence, and pride. Your
affirmation and visualization have now been recorded in
your brain as a memory. The more positive memories we
have, the more likely we are to keep going when the
going gets tough.
Perhaps you do not want your business to earn more
money. If you do, remember these positive steps of 1)
make affirmations; 2) visualize; and 3) attach a
positive emotion. I believe you can be anything you set
your mind to be.
Inman-Ebel is the CEO of TLC, Talk Listen Communicate,
LLC. More information can be found at
www.talklisten.com or 888-BECAUSE.
Let Your Voice Be Heard
by Beverly Inman-Ebel
Majority women-owned firms have continued to grow at
nearly two times the rate of all firms since 1997.
These women-owned firms have also seen growth in
employees and sales: the 10.4 million firms owned by
women are employing 12.8 million people and generating
1.9 trillion dollars in sales. We are shaping this
What will help your company to grow in 2007? Look in
the mirror and you will find your best asset – you! Get
passionate about your business. No one can sell your
products or service quite like you can. Get the phone
ringing by making some calls.
38% of a first impression is formed by the voice, and if
you are making contacts over the phone, this percentage
is even higher. What kind of impression does your voice
make? Here are some pointers to help you to make the
that when we get nervous, we tend to talk faster. Slow
down your rate. You can help lower your rate when you
are speaking over the phone by slowly moving your arm as
you speak. The movement of the larger muscle (your arm)
will set the rhythm or rate of your vocal folds.
·Insert pauses. A pause is a one-to-three second
non-verbalization. Pauses are particularly helpful
after you ask a question. This gives the person time to
think and makes sure you don’t answer your own
question. Pause before you give a complex answer. It
is amazing what you brain can do with the extra three
seconds. When you have made a particular point that you
want the listener to think about, is another good time
·Lower your pitch when you need to sound more
serious. Women have thinner vocal folds than men. The
thinner fold causes our voices to sound high and
excitable. An easy way to find your correct pitch is to
say, “uh-huh” in a relaxed voice. The “huh” is the
pitch that is best for you. Compare this pitch to the
one you use when you are about to complete a sale.
·Listen to a speaker that you admire. Notice
their speech patterns and strive to emulate them.
·Record your voice. The easiest way to do this is
to change your outgoing voice message on your phone each
day. If you want to sound excited, speak a little
faster and raise your pitch on verbs and adjectives. If
you want to sound sincere, lower the pitch on these
Most of all, be yourself – your best self. Know that
you can paint a picture with your voice and that picture
can be how your potential customer visualizes your
Inman-Ebel is the CEO of TLC, Talk Listen Communicate,
LLC. She is the former national president of
National Association of Women Business Owners and was
named the 2004-2006 International Woman Entrepreneur by
FCEM. For further information about Beverly
Iman-Ebel click her, or contact
Fit & Healthy! Felicia Wilson, SIB Health/Fitness Writer
“The way to get things done is to begin”
Exercise: activity done to keep the body or mind
strong or to make them stronger
Here are a few tips to fit exercise into your life in
simple painless ways
Take Baby Steps
Keep in mind that a little is better than none and you
can do something starting today, so don’t worry about
what you will do tomorrow, next week, or next month.
Of course this may be hard for that person who expects
a lot from themselves and prefers to set long-term
fitness goals. Expect to take small steps every day
and don’t expect results overnight.
know most people are thinking if I start exercising
that must mean I have
to join a gym. Your exercise program can begin right
in the comfort of your home and back yard. It does not
have to be elaborate, and you don’t have to join a gym
or even sweat for an hour every day. If you make a
list of your current day to day activities you may
discover you already walk 15 to 20 minutes a day.
Please note walking your dog, running after toddlers,
going up and down the stairs in your home is
considered exercise. You can use the things you are
already doing to jumpstart your exercise program by
adding another 5 to 10 minutes or even walk at a
faster pace. Are you getting the picture now? Just
start where you are.
Go Low Tech
Technology is good on one hand and can
be bad on the other. If you look around we almost don’t have to do
anything. Technology makes most things so effortless. Please don’t get
me wrong, I think Technology is a wonderful thing, but much of it
reduces us to very lazy people. For example we will tear the sofa up
looking for the TV remote instead of getting up to manually turn the TV.
(I know this does not happen to the SIB readers-Hmmmmmm) Try going low
Tech for a few weeks. I can almost guarantee that you will burn another
few hundred calories a day. Walk in the park after work for a few
minutes, use the steps instead of the elevators at work, go bike riding
on the weekends, give up the remote control, (here’s a big one) limited
the use of play stations and XBOX.
(Stay tune for an article on
with Good Role Models
We all have heard that saying “birds
of a feather flock together”, well now it is time to fly with the
eagles. If your family members and friends are couch potatoes, chances
are you will have even a harder time becoming active while hanging out
with them. Starting off you need to surround yourself with people who
are healthy eaters and active, then chances are it will be much easier
for you to stay active as well.
Peer pressure is wonderful if you use
it in positive ways! This will also allow you to later encourage the
couch potatoes in your life.
Set Weekly Goals
Setting goals are one of the most
important life tools we were taught. When we began a exercise program it
is important to set realistic attainable goals once a week for
beginners. The whole idea behind this is to set up a plan to endure
longer, go faster, and farther. This can also work with nutrition goals.
Remember only you know what is realistic for you.
Something Old or
You are ready now, so
GO for it! Try new routines and different exercises. If walking is not
for you, try running or biking. Since the weather is pleasant now meet
your spouse in the park after work with the children and go for a nice
walk. Also, you can join in varies walks for cures or even prayer walks
held by SCWN.
Track Your Progress
I recommend you go by
the store after you read this article and buy a journal and label it
Exercise Log Book. Each day you should record what you did, for how long
and how you felt physically as well as mentally. This tool will allow
you to view your progress and look back at your accomplishments.
Look for the
Sisters In Business Health and Fitness
monthly column written by "Faithful Fitness" Instructor Felicia Wilson.
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