What are YOUR Strengths?

Last Saturday, I exhibited at the first annual Essex County Health & Wellness Expo held at the Paul Robeson Center of Rutgers University-Newark Campus. It was definitely a right people, right energy event -- especialy given that providers, speakers and participants alike resisted our urges to stay inside on that rainy morning. However, by the time the clouds broke in the afternoon, we had already lifted our spirits and convened to share thoughts on how we can each improve our mind-body-spirit connection.

I thought it would be relevant to share one of the affirmation activities we participated in -- especially given we have entered fourth-quarter, a time when some may be planning for your annual performance review. Take a moment to complete three simple phrases with positive ideas to affirm your strengths and abilities:

1. I AM ... [insert positive nouns and/or adjectives that describe you]
2. I CAN ... [insert your positive skills or abilities]
3. I WILL ... [insert positive activities or tasks you will do this week to help achieve your goals]

What did you think of? How did it make you feel?

This affirmation activity aligns well with the leverage your strengths component of the Competent Advantage TM program. Ironically, a career coaching video-tip I recorded for Employ.com is now available on their website. Visit: http://www.employ.com/assets_new_index/videos/Ellis_Strength.html for more ideas on how to position your strengths in a review meeting or interview.

Thank you to all who supported our Passionately PINK for the Cure team. You can still donate at: http://www.komendonations.org/site/TR/Events/KomenTR?team_id=58260&pg=team&fr_id=1040

Are You a Savvy Online Networker?

Well, the fact that you're reading this blog means that you're savvy about gaining information from the web to benefit yourself or your career. But, how savvy are you about putting information about yourself onto the web to enhance your online presence?

Last week, I recorded a podcast with Diane Danielson, founder & CEO of Downtown Women's Club (DWC). Since it's launch in 1998, DWC has become a great online social network and in-person community (10+ US-regional chapters) for business and professional women.

Diane recently co-authored a book with Lindsey Pollak called The Savvy Gal's Guide to Online Networking -- Or What Jane Austen Would Do. She and I shared tips and ideas about online social networks ...

• Why we sometimes avoid using online social networks
• How to pick the best online networks for you
• How good "net-iquette" can improve your chances of making the right connections

Go to our Competent Advantage TM Gcast channel to listen or download the MP3!

PS -- it's not too late to support our Passionately PINK for the Cure team at: http://www.komendonations.org/site/TR/Events/KomenTR?team_id=58260&pg=team&fr_id=1040

Reminder: Wear PINK for the Cause

Hey there! It's halfway through the month of October, and I wanted to share a quick, friendly reminder for you to consider supporting our Breast Cancer Awareness project by wearing PINK sometime this month.

For each day that you wear PINK, I'd ask that you donate at least $5.00 to our Passionately PINK for the Cure team. Our site for donations is (paste the entire URL): http://www.komendonations.org/site/TR/Events/KomenTR?team_id=58260&pg=team&fr_id=1040

Since it was a bit cool here in New York last week, I was able to support by wearing my PINK pashmina scarf.

We're Helping Youth to Communicate Effectively

While October will be a month filled with exciting spa events and wellness activities, we're also involved with our leadership development programs.

On Tuesday, we kicked off another cycle of Public Speaking & Communication Skills training for youth at Opportunities for a Better Tomorrow. In April, we developed an interactive curriculum to help trainees present themselves professionally and effectively in workplace settings.

For the next 10-12 weeks, another group of OBT trainees (in Bushwick and Sunset Park, Brooklyn) will learn the essentials of effective communication to make themselves more competitive in today's job market. Once again, the PSC course will conclude with a Debate & Public Speaking event, during which trainees will demonstrate the skills they have acquired in the course.

Our facilitators stress the fact that mastering the art of public speaking at a young age is fantastic because it improves one's overall confidence. Of course, it takes a while for some to fully grasp that concept -- and get over the fear of public speaking.

So, this makes me wonder -- when did YOU overcome your fear of presenting or speaking in front of others? Or, is this an aspect of your development that you're still seeking to improve? Truth be told, I've always enjoyed public speaking (from high school Mock Trial team). Yet, I sometimes get butterflies just before major presentations. Usually, I'm able to channel that energy to help myself be "on" in the moment. What techniques work for you?

Upcoming Events on Google Calendar

I've been wondering whether or not there was an online calendar that I could easily incorporate into my blog to keep you informed of upcoming presentations, seminars and events. So, I decided today to do a Google search and there it was -- Google Calendar!

It was really easy to create and embed on the blog -- scroll down and look on the right side toolbar for UPCOMING EVENTS and the Google icon.

I've included tomorrow's Stress Awareness seminar I'll be conducting at Teachers College in conjunction with their Graduate Student Well-Being Week. Tomorrow is National Depression Screening Day. It's great that TC is being proactive about offering strategies to help students ease their stress and anxiety.

There's also registration information for our Take Back Your Time SPA ESCAPE on Wednesday, October 24, 6:30-10:00 PM at Body by Brooklyn.

Fitness Tips and Talkcast Recording Online

Hey there, I've just uploaded the recording from our Women's Health & Fitness Day Talkcast to our Competent Advantage TM podcast channel on Gcast. (Click on the Gcast icon on the right toolbar of this site)

The show was great -- when you listen, be sure to stay tuned (we didn't end after Rebecca's HYTR updates) because we got some great questions and audience interaction -- for example, have you ever tried "hot" yoga?

Some tips we discussed included:

1. Find a fitness activity you ENJOY -- you'll be much more likely to stay committed
2. Include walking into your daily routine -- to get your lunch, as part of your commute (to/from parking lot or public transportation), or with a local walking group
3. Use common household or office items/furniture for quick exercise breaks
4. Don't overdo it -- build up to longer cycles and/or faster pace routines
5. Discuss any changes or additions to your fitness routine with a qualified professional

In case you're interested in my fitness goals, I watched my pilates video this morning; and, I've signed up for a complimentary pilates mat class for tomorrow. I'm considering how I might do pilates in the morning and yoga at night ... not sure, but I'm making an effort. Thanks for helping to keep me on track! :)

Need Your Help: Wear PINK for a Cure!

Hi there, hope you had a FABULOUS weekend!

I'm writing to ask for your support of a worthy cause that has the potential to impact women around the globe. In recognition of Breast Cancer Awareness month, I've created a Passionately PINK for the Cure team on behalf of my company, InStep Consulting. This can be a fun way to support research and education by the Komen Foundation -- especially if you are a fashionista! :)

All you have to do is pick one or more days during the month of October to wear PINK. For each day that you wear PINK, I'd ask that you donate at least $5.00 to our Passionately PINK for the Cure team.

Our site for donations is (paste the entire URL): http://www.komendonations.org/site/TR/Events/KomenTR?team_id=58260&pg=team&fr_id=1040 (or click on the icon on the right sidebar)

There are 31 days in October -- 31 chances to help find a cure! Thanks so much in advance!! :)
All my best, Colette

Commit to Your Fitness Goals TODAY at 2 PM EDT

There are less than two hours until our LIVE TALKCAST on Women's Health & Fitness at 2:00 PM EDT. So, I thought I'd share my fitness goals with you (only fair, right?).

1. Review both of the Pilates and Yoga videos I have at home to see which movements I prefer (within the next week)
2. Take advantage of the FREE 1-Hour personal training session I got at my last college alumni event (call to schedule within the next two weeks)
3. Commit to engaging in one or more of the above physical activities (within the next 30 days)

Wow, putting it down here on the blog really seals the commitment. Not only because this is a public space (i.e., you can check in to keep me honest); but, because it's the actual process of writing them down. To be honest, the videos have been on the shelf for a while. One even made it on top of the entertainment center (I thought maybe if it was within my eyesight ...). I pulled out the yoga mat and put it in my living room last week. Neither of those actions worked. You see? Like I've said before; even the coach needs some accountability!

So, tell me YOUR fitness goals -- post them here, or join the talkcast and either share in the chat room or call us:

Dial: (724) 444-7444, Enter: 30294 # (Talkcast ID), Enter: 1 # or your PIN

Rebecca and I can't wait to hear from you! :)

Tell Me Your Fitness Goals: Sept. 26 at 2 PM EDT

Hi everyone, sorry it's been a bit "silent" here on the blog. But, I've been planning some exciting fall wellness events. I'm not sure if it's the back-to-school rush or the desire to keep our summer glow, but fall is a great time to renew your commitment to your health. And, there are tons of health observances over the next few months to keep you motivated!

Wednesday, September 26 is National Women's Health & Fitness Day (NWHFD). Join thousands of other women who will be exploring new fitness options in recognition of NWHFD.

Want to learn some enjoyable ways to work physical activity into your daily routine? InStep Consulting and Heal Yourself Talk Radio are hosting a LIVE talk show at 2:00 PM EDT: Make Fitness YOUR Healthy Habit!

Join the Talkcast from your computer and listen as I talk with Rebecca White about how your eating and exercise patterns can affect your stress level and well-being. We'll be taking LIVE CALLS so you can share your success stories!
Dial: (724) 444-7444
Enter: 30294 # (Talkcast ID)
Enter: 1 # or your PIN

Even small increases in physical activity can lead to better health. Take this opportunity to begin or renew your commitment to fitness and an active lifestyle! BTW, we'll be doing jumping jacks while on the air! (just kidding) :) Join us on September 26 at 2:00 PM EDT!

Attract World Peace

I received a link to this site from a friend and I thought it would be a fitting post for today -- a day of Rememberance, Reflection and Recognition.

Hope that you can find a few moments to watch the Attract World Peace Video and share with others as you feel is appropriate. It's based on the Laws of Attraction, and suggests we might change our situation with our thoughts -- on a global scale.

Take care and be well ...

A Change of Scenery is Good for the Soul

Hola amigos! Hello everyone! The coach is back from vacation. The picture above is from Isla Mujeres, at the eastern most tip of Mexico. The picture really doesn't do the landscape, vista, or the water justice. But, I thought I'd share for your viewing pleasure.

I was offline for 5 days and it felt good -- would have been longer, but I did check email on Saturday (mostly personal). I feel more refreshed and relaxed than after the first week of my vacation when I "cheated" by responding to emails. I've learned that in order to truly "unplug," I must be inaccessible and away from my office. Or else, the temptation is to check-in.

However, I was a bit surprised at the number of people who also checked email, etc. at the "Cibernet" in Playa del Carmen. And, also to witness the number of wireless-enabled locations throughout the Mayan Riviera. With some of the most phenomenal beaches I've ever seen, we all still felt compelled to spend time online. Of course, there was the cool option of burning CD's with all one's fabulous pictures.

And, who knows -- if I play my cards right -- maybe I'll be lucky to spend more time down there. I've already begun brainstorming about doing a stress management retreat in the area. If that means spending time in the "Cibernet," that's fine with me! :)

Can You Release Your "Shoulds?"

Happy Monday! I must admit that I'm cheating a bit by writing this post today -- it's the first day of my vacation. I should be relaxing. Or maybe not -- maybe my action fits well with the theme of this post: releasing your "shoulds." What am I talking about?

All the times you say to yourself: "I should have done ..." or "I shouldn't have done ..." Often, these self-talk statements lead to feelings of guilt and anxiety about a situation. And, by saying them, you can't change the situation (because we can't change the past -- try as hard as we might!). So, you've made yourself feel upset and stressed out.

What if, instead, you gave yourself permission to re-examine the situation and think of how you might do things differently in the future?

Last week, I had a conversation about this with Rebecca White, host of Heal Yourself Talk Radio. We talked about how “releasing the shoulds” can help you reduce guilt and manage your emotional responses to stress. We also discussed being more aware of your behavior patterns and recognizing their impact on your responses to stress. Our conversation is available for download from my Gcast podcast site and also accessible on Rebecca's website.

So, if I apply my approach to today -- I'm going to release my shoulds ("I should have worked longer last Friday and written this post then.") and accept that I'm blogging today. I will not feel guilty about sharing my experience with my blog community. I'd already made a mental note that I would wrap up a few loose biz ends today before embarking on my break. It's OK and I'm OK! :)

NEW Podcast with Stress Management Tips

I'm having what could be considered a stressful moment due to the storm in New York City last night -- limited subway service, 20-minute delay in car service, possible re-scheduling of a prospect meeting. But, I'm taking it all in stride and am using this "free" moment to let you know about my NEW podcast on managing your stress.

I recently was interviewed by Tim Mulvaney, founder of the Mulvaney Group. His company's mission is to "help fix the unfixable via Courageous Conversations." We talked about how our perception of stressful situations can sometimes heighten the stress we experience. The podcast has been uploaded to my Gcast site, and is also available to download from Tim's website. Also on his website is a downloadable copy of the Stress Coping Skills Ladder -- a tip sheet I created to help you monitor how you respond to stress (from counterproductive activities through to problem solving).

So, I'm trying to take my own advice now and stay at the top of the ladder -- focusing on making sure everyone I'm supposed to meet is aware that I might be late; checking email to see if my afternoon meeting has actually been cancelled; and blogging. You know, the actual act of writing this down seems to be calming me ... I think! :) ... Gotta go and call the car service!

Come Be a "Social-light" at Tavern on the Green

Want to experience ultimate networking at New York City's ultimate restaurant? Then, join me tomorrow (August 7) at Tavern on the Green from 7:00 - 11:30 PM.

The outdoor patio at Tavern on the Green is an urban oasis in the heart of Manhattan. What better venue to learn more about our Stress Management and Career Development programs? Hear from representatives of NYC's top social and personal growth organizations in a casual and fun atmosphere.

Tavern on the Green -- Outdoor Patio

West 67th Street & Central Park West

7:00 - 11:30 pm

$10 admission for prizes, specially-priced drinks/food and fun people!

Tips from Coaching & Mentoring Session: Part 2

No, you're not seeing double. This is another post about the Coaching & Mentoring session. In my last message, I forgot to give a shout-out to ANOTHER live blogger at our workshop. Also capturing thoughts, ideas and best practices was Barbara Rozgonyi, PR expert and Founder of CoryWest Media. Click HERE to read her post.

Being the marketing extraordinaire she is, Barbara's feed from the session was also picked up by another cool resource: Real Smart Women Mentorship Network. Thanks, Barbara!

Get Notes from the Coaching & Mentoring Session

I mentioned earlier that there were live bloggers who attended sessions at the BlogHer conference. These were some fast-typin', super-listenin' gals who basically transcribed what people were saying. At our Coaching & Mentoring session, our super-fast-blogger was Shannon McKarney, Proprietess (don't you just love that title!) of the ThreeSeven blog. Thanks, Shannon!

So, click HERE to get the transcript from our session. It will almost be like you were there because Shannon managed to capture our thoughts and audience interaction. You'll get to meet Elizabeth Perry (teacher & mentor), Liz Strauss (blog resource expert) and Wendy Piersall (home business expert). I shared results from the survey on Coaching & Mentoring. Liz and Wendy discussed their experience mentoring each other. And, we all shared tips on how to find mentors and define the mentoring relationship.

There was also some discussion about what to do when the coaching or mentoring relationship is NOT working. Read more ...

I'm Giving Broads an Advantage on Aug. 6

I'm excited that I've put the finishing touches on my 10 Tips to Make Your Net -- Work presentation. On Monday, August 6, I'll be speaking to a group of fantastic undergrad "broads" who are participating in the Broad Advantage summer program.

Broad Advantage is a one-week immersion in the professional world. My session on Networking is just one of many offered by fellow 85 Broad members and other dynamic speakers to help prepare these women for leadership and career success. We get to share tips and exchange ideas with 120+ college women who were accepted to participate in either the NYC or Los Angeles program.

This is just one of the many fantastic programs created by Janet Hanson (former leader at Goldman Sachs -- hence the name of the organization, which is the NYC address) and her team at 85 Broads. Founded in 1999 as a network for current and former GS female professionals, 85 Broads now has over 17,000 members worldwide. Their mission:

85 Broads is for women who appreciate the importance of relationships and who use every opportunity to leverage their own powerful networks on behalf of other women all over the world.

I can't wait to be make some great, new connections on August 6!

The Coach is In ... but Should I be?

After attending the BlogHer conference and hearing about the benefits of keeping it real on my blog, I'm deciding to share this quick anecdote.

So, it's about 6:30 pm EDT and I'm still in the office. Not late by any stretch of the imagination ... especially for a business owner. But, the reason is that a previously-scheduled meeting with a colleague was cancelled due to a family emergency. Why am I sharing? Because I actually felt guilty about shutting down / closing shop -- even though I'm prepared for my client meeting tomorrow afternoon.

Sure, there are many other things on my plate for NEXT week (a combo of prep for presentations, trainer interviews, meetings and even a quick out-of-county trip). What was my aha moment? I wouldn't have been able to do any of those things tonight because I would have been focusing on meeting with my colleague! So, why did I feel compelled to keep working when this time had already been "booked?"

Why couldn't I re-assign this time to ME-TIME? There was this tiny voice inside my head (we talk about self-talk in the Stress Management program) saying: "Maybe you can get ahead and do a little more." When, honestly, the thought of editing my presentation at this moment seems daunting because I'm not as fresh with ideas as I know I can be.

Last night on Life Coach TV, Marianna and I talked about ways to find balance. I've blogged here before about the challenges of "unplugging." And, I talk with Simone and her listeners on Own Your Power about ME-TIME. If nothing else, this proves to you that no one (not even your coach) is perfect. We all struggle to juggle our responsibilities.

Ok, so after this, I'm going to print a couple of invoices and then sign off ... promise! :)

Women Bloggers Rock!

I've just returned to New York from the BlogHer conference in Chicago and am INSPIRED and REJUVENATED! I met so many fabulous women bloggers that I couldn't keep count.

Keep an eye out on this blog for feedback and tips from my session on Coaching & Mentoring (they had live bloggers at the conference who captured key points from all the sessions!).

Also, keep an eye on the blogroll, as I'll be reviewing blogs of the women that I met and will add those I think are relevant to this community.

QUICK REMINDER: Tomorrow night (July 30, 8:00 PM EDT), I'll be chatting with Dr. Marianna Lead on Life Coach TV, a prime time live cable show in Manhattan that introduces people to the field of coaching. Tune in to learn more about my coaching practice and how I work with clients online at: http://www.mnn.org.

Be Well & Look Great on Thursday, July 26!

Ladies, if you're going to be in New York City on Thursday, July 26, I invite you to relax, network and socialize at our Girl's Night of Mojitos and Makeovers!

BeWell, Meet Market Adventures and Fashion Junkie invite you to

MOJITOS & MAKEOVERS

Thursday, July 26, 2007

from 7:00 - 9:30 PM

at Madame X

Three fabulous makeover artists (including Sephora's manager Amy Edelman) will be on-hand to give tips and makeovers.

For more information and to RSVP, visit: http://www.bewellliving.com/event_july26_girlsnight.html