Podcasts about example let

主播：Wendi（中国）+ Selah（美国） 歌曲： Counting Stars前段时间，我们聊了英文职场“黑话”，今天的节目我们依然是要聊一聊英文职场又地道又实用的表达。1. Brainstorm 头脑风暴This means to generate ideas as a group to solve a problem or create something new.指团队成员集思广益、碰撞想法的过程，以便解决问题或提出创新方案。Example: Let's brainstorm some solutions to the current bottleneck.例句: 让我们头脑风暴一下，想出当前瓶颈问题的解决方案。2. Think outside the box 跳出固定思维模式This means to approach a problem in a creative or unconventional way. “Box” 指的是固有的思维框架，跳出“box”意味着突破常规，采用创新思维。Example: We need to think outside the box to solve this issue.例句: 我们需要跳出固有思维来解决这个问题。3. Go the extra mile 付出额外努力This means to put in extra effort to achieve something, often exceeding expectations.“多走一英里”意味着超出预期地努力工作，通常会带来更好的结果。Example: She always goes the extra mile to meet client expectations.例句: 她总是额外付出努力，以满足客户的期望。4. Sync up 信息同步This means to meet or communicate to align on a task. 指和他人同步信息或进度，以确保大家保持一致。Example: Let's sync up tomorrow to discuss the next steps.例句: 我们明天同步一下，讨论下一步计划。5. Follow up 跟进This means to check on something or continue a discussion. "Circle back" is a similar phrase.指跟进某件事或继续讨论，类似的表达还有 "circle back"（稍后回顾）。Example: I'll follow up with the client after our meeting.例句: 会议结束后，我会跟进客户的情况。6. Keep me in the loop 让我跟上进度This means to stay informed about updates.“Loop” 代表信息圈，表达让某人保持消息畅通、不掉队的意思。Example: Please keep me in the loop on any changes to the schedule.例句: 任何日程变更请让我随时了解情况。7. Touch base 简单联系This means to briefly check in with someone or have a quick conversation.源自棒球中的“触垒”，引申为简单联系、快速沟通。Example: Let's touch base next week about the marketing plan.例句: 下周我们再就市场计划联系一下。8. Deadline 截止日期This is the final date by which something must be completed.指任务或项目的最后完成日期，也就是大家常说的 "ddl"。Example: The deadline for this report is Friday at 5 PM.例句: 这份报告的截止时间是星期五下午五点。9. Push back 推迟This means to delay or postpone something.指推迟任务或日程，常用于工作中的变更安排。Example: We may need to push back the deadline due to unexpected issues.例句: 由于突发问题，我们可能需要推迟截止日期。10. Stay on track 保持进度This means to stick to the schedule or plan without deviating.指按照计划进行，确保不会偏离目标。Example: We're slightly behind, but I think we can stay on track if we focus.例句: 我们稍微落后了一点，但如果专注一些，应该还能保持进度。11. Cut to the chase 开门见山This means to get to the point quickly without unnecessary details.源自电影术语，chase原本是指好莱坞电影里的追逐戏分，一般是作为铺垫，所以不太重要。所以cut to the chase就指跳过这些片段直接看重点情节。工作中，cut to the chase指跳过不重要的部分，直接进入正题。Example: Let's cut to the chase—what's the main issue here?例句: 我们开门见山吧，核心问题是什么？12. Call it a day 收工/下班This means to stop working for the day.用于表达一天的工作结束，可以用于下班、结束会议等场景。Example: It's already 6 PM—let's call it a day.例句: 已经六点了，今天就到这里吧！这些idioms大家可以在工作中生活中练习起来，让你的表达更地道、更准确!欢迎大家在评论区留言，分享你在本期节目中学到的实用表达。

大家好，欢迎来到我们的第1700集！今天是个特别的日子，我准备了32个澳洲俚语来庆祝，因为我现在人在澳洲嘛！哈哈，澳洲的俚语真是有趣又绕口，我以前一直以为我英语还不错，到了澳洲才发现又是一个新的学习领域，大家要准备好笔记喔，这集不听就亏大了！1.Arvo = 下午 = AfternoonExample: "Let's meet this arvo."中文翻译: "我们下午见。"2.Brekkie = 早餐 = BreakfastExample: "I had toast for brekkie."中文翻译: "我早餐吃了吐司。"3.Macca's = 麦当劳 = MacDonald'sExample: "Let's grab some Macca's for dinner."中文翻译: "我们去吃麦当劳当晚餐吧。"4.Servo = 加油站 = Gas Station/Petrol StationExample: "I need to stop by the servo for fuel."中文翻译: "我要去加油站加油。"5.Thongs = 人字拖 = Flip FlopsExample: "Don't forget to wear your thongs to the beach."中文翻译: "去海滩别忘了穿人字拖。"6.Togs = 泳装 = SwimsuitsExample: "I'm packing my togs for the pool."中文翻译: "我正在打包我的泳装去游泳。"7.Ripper = 极好的、非常棒的 = ExcellentExample: "That was a ripper of a game."中文翻译: "那场比赛真是棒极了。"8.She'll be right = 一切会好的Example: "Don't stress, mate. She'll be right."中文翻译: "别担心，老兄，一切会好的。"9.Bloody oath = 绝对的，没错Example: "It's hot today, bloody oath!"中文翻译: "今天真热，没错！"10.Drongo = 笨蛋、傻瓜 = IdiotExample: "That drongo forgot his keys again."中文翻译: "那个笨蛋又忘了带钥匙。"11.Crikey = 惊讶的表达Example: "Crikey, that was close!"中文翻译: "天哪，刚刚真险！"12.Yonks = 很长一段时间 heapsExample: "I haven't seen him in yonks."中文翻译: "我好久没见到他了。"13.Bogan = 不同寻常的，跟别人不一样的，不是普通人Example: "He's such a bogan, always doing his own thing."中文翻译: "他真是个特立独行的人，总是做自己的事。"14.Ocker = 乡下人Example: "He's a real ocker, loves the country life."中文翻译: "他是个地道的乡下人，热爱乡村生活。"15.Aussie = 澳洲人Example: "He's an Aussie, born and raised in Sydney."中文翻译: "他是澳洲人，在悉尼出生长大。"16.Bottle O = 酒类专卖店 = Liquor StoreExample: "I'm heading to the Bottle O to grab some beers."中文翻译: "我要去酒类专卖店买些啤酒。"17.Brolly = 雨伞 = umbrellaExample: "Don't forget your brolly, it's going to rain."中文翻译: "别忘了带雨伞，快下雨了。"18.Freo = 弗里曼特尔（澳洲城市）FrementleExample: "Let's take a trip to Freo this weekend."中文翻译: "这周末我们去弗里曼特尔玩吧。"19.Budgie smugglers = 男用紧身泳裤 = SpeedoExample: "He's at the beach wearing his budgie smugglers."中文翻译: "他穿着紧身泳裤在沙滩上。"20.Chockers = 满的 = fullExample: "The pub was chockers last night."中文翻译: "昨晚酒吧挤满了人。"21.Mozzies = 蚊子 = Mosquitoes Example: "The mozzies are really bad this summer."中文翻译: "今年夏天蚊子特别多。"22.Eskies = 冰箱、冰桶 = Ice boxExample: "We need to fill the eskies with drinks for the party."中文翻译: "我们需要把冰桶装满饮料，准备派对用。"23.Spewing = 非常生气 = FuriousExample: "He was spewing when he found out he missed the flight."中文翻译: "他发现错过航班后，非常生气。"24.Underground = 死亡（埋在地下）在英国指的是地铁Example: "He's underground now, rest in peace."中文翻译: "他已经去世了，愿他安息。"25.Fridgie = 修冰箱的人Example: "I called the fridgie to fix the freezer."中文翻译: "我打电话叫了修冰箱的人来修冷冻机。"26.Sparkie = 电工Example: "We need a sparkie to fix the wiring."中文翻译: "我们需要一个电工来修电线。"27.Hankie = 手帕 = HandkerchiefExample: "He always carries a hankie in his pocket."中文翻译: "他总是随身带着一块手帕。"28.Hoon = 飙车的人Example: "That hoon was driving way too fast."中文翻译: "那个飙车的人开得太快了。"29.Fxxking Oath = 当然了！（表示强烈的同意）Example: "Are you coming to the party? Fucking oath!"中文翻译: "你要来派对吗？当然了！"30. Not here to fxxk spiders = 很显然，我们不是来浪费时间的Example: "Let's get started, we're not here to fxxk spiders."中文翻译: "我们开始吧，别浪费时间了。"31.Sunnies = 太阳眼镜Example: Don't forget your sunnies when you go to the beach.中文翻译: “去海边别忘了你的太阳眼镜。“32.Heaps = 很多 Example: Hurry up! We don't have heaps of time!中文翻译: ”快一点，我们没有很多时间。“这半年里，我们还一同经历了各种挑战！从30天找到人生目的挑战到灵性日记20天挑战，再到自我觉察的30天挑战，还有最近的简化生活挑战！有没有朋友下载了我们的挑战日记本呢？还没的赶快去flywithlily.com看看吧！最新发行制作的播客是：Truth Speaking with Shankari the Alchemist

Send us a Text Message.Our guest today on  5-Minute Parenting is Laurie Deverno, who shares with us the importance of building strong family foundations rooted in faith. As a parent, she feels it's vital to be intentional in guiding our children on their spiritual journey.Key Takeaways:1. Prioritize Family Devotional Time: Establishing regular family devotional times and open discussions about faith will help instill lasting values in your children.2. Be Mindful of Cultural Influence: Stay informed about the media and entertainment your children consume, and guide them towards content that aligns with your family's beliefs.3. Lead by Example: Let your children see you actively seeking after God, both individually and as a family. Your commitment to faith will inspire and guide them in their own spiritual growth.Find out more about Laurie and her book, Coffee House Parenting, on her website.Check out free resources and downloads on my website: Website: http://SandraKayChambers.com Follow Me on Social Media: Instagram: http://instagram.com/SandraKayChambers Facebook: http://facebook.com/SandraKayChambersauthor Pinterest: http://www.pinterest.com/SandraKayChamberswriter Thanks to my Virtual Assistant, Alyssa Avant (https://alyssaavantandcompany.com), for her tech genius and help with this podcast.

As Albert Einstein once said, "The more I learn, the more I realize how much I don't know." When it comes to vocabulary, this couldn't be more true.   In our latest podcast episode, we dive into effective and practical methods to help you learn vocabulary faster and easier. Whether you're an intermediate or advanced learner, our tips and advice will equip you with the tools you need to expand your vocabulary effortlessly.   You'll also hear us use some interesting expressions and idioms in this episode including:   To be on the same page Meaning: To be in agreement or thinking the same way. Example: "Let's make sure we're all on the same page before we proceed with the project."   For the life of him Meaning: No matter how hard he tries. Example: "He couldn't remember her name for the life of him."   Break down Meaning: To analyze the components of something to understand it better. Example: "When you break down a word into smaller parts, it can help you remember its meaning."   See if you can catch these English expressions being used in this conversation. Click one of the buttons below to hear the episode now!     Get the Special REC Subscriber Lesson Pack! Enjoy a special set of premium lessons we've put together for our podcast followers ($50 value - yours for FREE!) Get this lesson pack here! Unlock your fluency with teacher Curtis! Find a lesson time and book your trial lesson now!   CLICK HERE FOR MORE PODCASTS ON YOUTUBE !!

Today we will be digging into our journals but it will honestly be a shorter list today as we dive into our non-negotiables. JOURNAL PROMPTS: What are things that you are not willing to settle on for your goals/desires? (Example: Let's say you want a new career that gives you more passion, but a non-negotiable is that you are not willing to take a pay cut). **There is no “RIGHT” answer here. Simply YOUR answer. Do not feel bad for what your non-negotiables are. They are important to you, so honor them. What are you not willing to sacrifice in order to achieve your goal? (For example, let's say you want to grow your social media or side hustle business, but you are not willing to give up your Friday night date nights with your partner.) What are the things that are important to you? Get super clear on this and it will help you determine the actions you take and what you say yes to. ALL THE THINGS: https://beacons.ai/torinishino High Vibe Podcast on Apple or Spotify: https://pod.link/1499420884 Learn to Shuffle:https://www.torinishino.com/shuffle-shapes-masterclass Tori's Instagram: @torinishino Tori's Tik Tok: @torinishino Tori's YouTube: https://www.youtube.com/@ToriNishino Email: ToriNishinoBusiness@gmail.com ToriNishino.com

Let's talk about the power of compound interest in ALL areas of your life - and especially, for those seeking a freedom-based business that leverages and divorces their time from their value. Compounding is a financial concept that involves earning returns not only on the initial (monetary) investment but also on the accumulated (monetary) interest or gains over time.Example: Let's say you invest $10,000 today, and each year you earn 10% interest. In year one, your total earnings is $1,000 on your initial investment, for a total of $11,000. But by year TEN? Your original sum has compounded because each year, you have earned interest on not only the original $10,000 but ALSO on the 10% interest each year. Your investment has snowballed to $27,000(ish) and the MAJORITY of that is made up of the interest earned from the original investment. They say compounding is the eighth wonder of the world, and there's no wonder why. In today's podcast episode, we're applying the concept of compounding to each of the building blocks required for a wildly profitable, time leveraged online business, and how you can use it to create a genuinely freedom-based business (if you are willing to do the work up front).SIDE NOTE -- Our Four Week Business Model Mini-Program kicks off TODAY! If you aren't registered yet, there is still time. We will be talking about concepts like this, and what it takes to build a freedom-based business that gives you time, freedom and happiness in spades (but that doesn't sugarcoat what it takes to get there). Sound like your jam? Register here. When you do, you'll get access to our free community too - where we can continue the conversation on this podcast!When You're Ready, Here's How We Can Help You:1. My upcoming program, Dream and Design, kicks off TODAY (12 September, 2023) with free live weekly sessions for 4 weeks, an epic workbook, an amazing Private community and more! Register now while it's still FREE! 2. Ready to launch your Wildly Successful Podcast in just 6 weeks? Check out our FREE masterclass where we share with you our complete five-step strategy.

What is "dealer status" in real estate? In this live, we'll discuss how to avoid dealer status on your seller finance deals. Visit us over at https://sub2empire.com. ---------------------------- What is dealer status and how do you get that designation? If a real estate investor goes into a deal with the intent to sell the real estate, they can and likely will be considered a "dealer" in the eyes of the IRS. This status does not apply to all of your deals, but is considered on a deal by deal basis. Examples of activities considered dealer activities would be fixing and flipping and wholesaling real estate. This is considered active income, not rental income and subject to dealer status. Dealer transactions are taxed differently than investment income. Investor status is taxed as capital gains, dealer status is taxed as ordinary income PLUS self-employment tax (15%+). This rule also applies to installment sales and unfortunately, dealer status means that you are taxed on the ENTIRE gain. Here is an example: Let's say that you bought a house in January at $100k (this is your cost basis). You then sold that property to an owner-occupied buyer on installments for $150k. You have a $50k gain in that transaction. Maybe you took a down payment of $10k and you've received principal and interest payments of $800 / month for the entire year. Your tax basis IS NOT your down payment and the principal / interest income. Your tax basis for that year is $50k! Example: Let's say you're in the 30% tax bracket. That means on that $50k gain, you will pay (ballpark) $15k in ordinary income, PLUS an additional $7600 in self-employment tax (FICA - Social security and all of those wonderful “benefits” brought to you by your federal government). If you have zero deductions, your tax liability on $50k of earnings would total out to over $22k, but you've only taken $19,600 in income on the property. Do you see the problem here? "But Jeff, don't you sell all of your properties on installment sales? Yes! All of my SFR properties are sold on installments. (contract for deed, mortgage wraps, etc.) The question then becomes “how do you avoid being tagged as a dealer in your business?”. The short answer is… I DON'T. You have to think about the activity you're doing and plan for its tax ramifications. One of the benefits of being tagged as a dealer is that you get to take deductions on your activities, so you can decrease your tax liability through those deductions. Here are my recommendations / suggestions on how to avoid dealer status on your real estate deals: 1. Hire the right tax professional. Make sure you're tax strategist or CPA understands real estate and has a large investors customer base. 2. Just like your flips or wholesale deals, you get to take deductions in the form of business expenses on each deal. Take as many deductions as you possibly can to offset your earnings and, ultimately your tax liability. Think capital purchases that you can depreciate over time, fix up costs, materials, utilities, etc. (all of the same deductions that you take on a regular flip). 3. Sell your property on a lease-purchase or lease-option. Rent the property for 12-18 months before seller financing. This establishes your intent to rent the property. 4. Start a C-Corp and let the C-Corp be the dealer since C-Corps only pay 21% in taxes Do the math on all of your deals! The math doesn't lie. If your tax liability is greater than the income generated in 1-year's time, you may want to reconsider the seller-financing model.Subscribe to Sub2 Empire on Soundwise

“摊牌了”英语怎么说？前几天再看《西虹市首富》，被这个场景瞬间逗笑！电影中，原来混迹于丙级业余足球队的守门员王多鱼，因比赛失利被开除离队，却因继承二爷遗产而获得大笔财富，迎来了人生逆袭。而当他重返球场时，这场喜剧性的表演笑点无数。特别是这句“摊牌了”，让人印象特别深刻。那么“摊牌”的英语该怎么说呢？“摊牌”，本意指“把手里所有的牌摆在桌面上lay one's cards on the table, reveal one's cards，后比喻“把事情的有关情况都向对方公开，表明自己的真实意图”。Example:Then why don't we skip all that and lay our cards on the table?那何不跳过那部分，把话挑明了说?另外，可以用：Show one's hand来表示摊牌。Example:In business negotiations, it's important that you don't show your hand right away, or you might risk losing out on the best deal possible.在商务谈判中，关键是不要马上摊牌，否则你可能会失去最好的交易机会。除此之外，get XX out in the open表示坦白，打开天窗说亮话，和“摊牌”的意思十分接近Example:Let's just get this out in the open, okay?我就明说了？我就明说了？更多卡卡老师分享公众号：卡卡课堂 或者添加我的微信：zaocanyingyu 也就是早餐英语的拼音 送你一份我个人学习大礼包，帮助你在英文学习路上少走弯路

If you are trying to monetize your podcast, you need to figure out how to connect your content to your clients and customers. There needs to be a path that naturally leads to the relationship. Your podcast is a perfect way to build that relationship. The content and stories you share allow your listeners to get to know you, like you and trust you. STRATEGY The other day, I was on a call with one of my clients. We were discussing his latest episode that I reviewed. On the episode, he did a great job interviewing his guest. It was all the things we talk about here on the show. Great stories, big laughs, a solid story arc and vivid details. The interview rocked. As I listened to the conversation, something hit me. This interview was doing nothing to attract clients to his coaching business. There was no strategic purpose to the interview. There was no connection between his content and client creation. We needed to get intentional about the content we were sharing on the show. The content needs to fit into a bigger strategy. YOUR SHOW Let's think about your show and how you're making money with it. We need to begin by determining where you are. How many episodes have you published? Over that course of time, how long have you been trying to monetize the show? Next, what have you tried? Which have worked and which have not? Now, let's look at all of that. You have all of these episodes. You've been trying to monetize for quite some time. Most of it has been trial and error. Maybe you've had a little success, but nothing consistent. What is missing? You're missing a proven strategy that works. To monetize, you need to plan that you can consistently implement. Part of that plan is the journey your listener takes from enjoying your content to becoming your client or customer. BOOTCAMP Before we get into the details, I want to give you some help. There is enough information out there for you. YouTube videos. Free downloads. Courses. You've seen it all. How has it worked for you? Well, you're still right here looking. The ingredient you're missing is accountability. You don't have a mentor who can take your hand and walk you every step of the way. The information is everywhere. It is the execution and accountablility that are missing. You can get it in my next Podcast Profits Bootcamp. In January, I am teaching podcast engagement and the podcast-profit connection. A full-day event is typically $997. It is packed with action. We build your strategy to get your listeners to take action and begin their journey on your monetization strategy. You want to monetize, but you're missing the strategy and accountability. This full-day event will get you there. I want to see you get there. If you enroll by December 31st, you can get in for just $197. Register at www.PodcastTalentCoach.com/bootcamp. The bootcamp happens on Thursday, January 13th. You need to get signed up and take action. Take the first step toward your goals. 2022 can be completely different for you. But, you need accountability and action, not more information. This full-day event will help you achieve your goals. Get registered at www.PodcastTalentCoach.com/bootcamp. DON'T MAKE MONEY Let's talk about why your other plans haven't worked. There are 6 reasons podcasts don't make money or attract clients. Your audience size probably isn't one of those reasons. The first issue is you don't have anything to sell. When podcasters contact me for coaching, our first step is a podcast strategy session. During that call, we define goals and the strategy to achieve those goals. Though the questions vary, one seems to consistently come up. "How can I make money with my podcast?" I ask, "What are you selling?" Can your listeners currently give you money for anything? We need to create something to sell around your superpower. Then you just need more people to buy it. That's where you podcast can help. ASKING The second problem is you are not asking for the sale. Podcasters say, "Yeah, Erik. I have a course for sale. Nobody is buying it." Have you told anyone about it? One of my buddies has a great course available. I had known him for six months before I knew anything about it. Once you build your rapport through your podcast, the "yes" should become a formality if you actually ask for the sale and help your listener succeed. HELP FIRST The next issue is you don't seek to help first. You may not be making money with your podcast, because you are not seeking to help your audience before you try to sell them. What better way to offer value to your ideal clients than giving them amazing content every week? Like Zig Ziglar always said, "You can have anything you want in life if you just help enough other people get what they want." Here is your chance. Approach your show with the heart of a teacher. Help your listeners win. When your product or service is a tool to facilitate that success, you won't come across as the hard sell. You will be just the help they are looking for. THE PAIN Next, podcasts don't make money because you haven't uncovered the true pain. It is much easier to "not sell" when you are solving a pain rather than offering a benefit. There is a saying that "more people buy aspirin than vitamins." People are more willing to pay to get out of pain than experience a pleasure. When you are solving that pain, you need to ensure you have uncovered the true pain. On your podcast, you could be answering questions from your listeners. You will see some commonalities develop that uncover the true pain of your audience. It is like market research right on your show. THE TRANSFORMATION Podcasts don't make money because the host hasn't explained the benefit and transformation. You may not be making money with your podcast, because your listeners don't want or value what you are selling. If your ideal client doesn't know how your coaching, product or service will transform them into their ideal selves and how they will benefit, why would they buy? This doesn't mean what you sell is not good. It means that listeners don't fully understand the benefit of your stuff or the transformation they will experience by using your product or service. People do not buy products and services. They buy what the products and services can do for them. They are not buying the flour, sugar and frosting. They are buying the joy of eating the cake and celebrating their event. Use your podcast to demonstrate that transformation. Highlight former clients and customers who have achieved real results. TRUST The final reason podcasts don't make money is because you haven't established trust. Once you have explained the transformation, your ideal client must believe you. A reason you may not be making money with your podcast is the lack of trust. People do business with those they know, like and trust. Be consistent in delivering on your promises over time to build trust with your listeners. With your podcast, you can develop that friendship. Think of the podcasts or radio hosts you enjoy. Don't you feel like you know them and could go have a drink with them this weekend? That is how that a powerful relationship develops. THE END As you work to build your monetization strategy, start with the end in mind. What do you ultimately want your listener to do? This could be buy your product, enroll in your program, support your cause or a variety of other things. Once you've determine the destination, we work backward through each step until we are creating content. EXAMPLE Let's say your goal is to get people to sign up for your faith-based membership. You help people strenghen their religious journey. What is the one thing they need to do right before they register for your membership? That previous step could be attending your webinar where they discover they need the membership. This training could be called "How to find a spiritual community to support your walk". The webinar teaches them how to find support for their journey. You might teach how community helps people achieve their faith-based goals. At the end of the webinar, you then offer the membership as the solution to that problem. Your membership is the solution to finding that community. Now, what is the one thing they need to do right before they register for the webinar? They need to get your lead magnet where they discover the need for community and that you are teaching about it. The lead magnet might be 6 ways to deepen your spiritual walk. One of those ways will be community. You just happen to be teaching about it in a live training. The lead magnet solves one problem while opening their eyes to another. They learn how to deepen their walk while discovering they need a community. So, what is the one thing they need to do right before they get the lead magnet? They need the why. Why do they need to deepen their walk? Where are they struggling and how can a deeper walk help them? This is where you build the content for your podcast. On your show, you talk about the walk, the need for a deeper connection and the transformation possible in their life. THE JOURNEY You now have the journey created. They listen to the show and discover the lead magnet. The lead magnet opens your listener's eyes to the training on the webinar. During the webinar, you offer listeners the opportunity to go deeper with you in the membership. It is all about a strategy. Are you ready to build your plan? The information is everywhere. You need execution and accountablility. You will get it in my next Podcast Profits Bootcamp. On January 13th, I am teaching podcast engagement and the podcast-profit connection. We will build your strategy in this 7-hour bootcamp. This full-day event is typically $997. It is packed with action. We build your strategy to get your listeners to take action and begin their journey on your monetization strategy. I want to see you reach your goals. If you enroll by December 31st, you can get in for just $197. Register at www.PodcastTalentCoach.com/bootcamp. 2022 can be huge you. But, you need accountability and action, not more information. This full-day event will help you achieve your goals. Get registered at www.PodcastTalentCoach.com/bootcamp. Now is the time to take the first step of your 2022 journey. I can't wait to see you there. Go get signed up.

20% down reduces mortgage payment The more money you pay upfront, the less you have to borrow from the lender, and the lower your monthly payment will be. Example: Let's say you buy a$1,000,000 home at a fixed rate of 4.25%. With a 20% down payment ($200,000.00), you'd borrow $800,000.00, and your monthly payment would be $5,160.00. With a 5% down payment ($50,000), you'd borrow $950,000.00 and your monthly payment would be $6,127.00 20% down eliminates private mortgage insurance (PMI) When you put 20% down, that means you own 20% of your home. This allows you to avoid paying PMI, which is a monthly charge that's rolled into your mortgage payment to protect the lender from what they see as a riskier loan. DNA Realty Group is a full service Real Estate team that provides the highest level of quality service to their clients. When you hire DNA Realty Group to work for you, you don't just get ONE agent, instead you get an innovative and experienced Real Estate team that will work around the clock to meet all of your Real Estate needs. With so many changes in today's Real Estate market they have the knowledge and confidence to navigate the current market environment. Area Market Report By DNA Realty HOMES and TOWNS BY DNA Realty Group #BUY --- https://www.dna-realty.com/buy/ #SELL --- https://www.dna-realty.com/sell/ #dnarealtygroup #massachusetts #massachusettsrealestate #marealestate #nhrealestate #newhampshire #newhampshirerealestate #buy #sell #build #newconstruction #invest #home #luxury https://www.dna-realty.com/ DNA REALTY GROUP617-340-9135 info@dna-realty.com https://www.dna-realty.comOver $127,726,638.81 in REAL ESTATE SOLD #bostonma #bostonrealestate #bostonmarealestate --- Support this podcast: https://anchor.fm/dnarealtygroup/support

Welcome back to another episode on “what the AUTISM?!” This podcast is for anyone who is struggling with understanding what autism is and how we can better empower our autism community through research proven methods. In each episode, I will be sharing with you ground-breaking research and how the diagnosis of autism can often be misunderstood. If you are a new listener to our podcast, I highly recommend you start from episode 1 to catch you up to speed on various terminology and concepts! Now let's get started… Today's episode will be covering the last part of our ABA 101 series. During the last 3 episodes, we talked about the ABCs of ABA, what behaviors are, the functions of behavior, reinforcement versus punishment, so today we'll be talking about reinforcers and how we establish motivation in our children. Let's get started with a quick recap. Last week's episode covered the difference between reinforcement and punishment in ABA terminology. Remember that reinforcement occurs when a behavior INCREASES because of a consequence of either adding or removing something from the environment.  By definition, a reinforcer INCREASES behavior and there are 2 types of reinforcements: positive and negative reinforcement.  Positive Reinforcement: A behavior occurs. A stimulus such as a person, an object, etc is presented immediately following the behavior. The probability of that behavior occurring again in the future increases.  Negative Reinforcement: A behavior occurs. A stimulus is removed immediately following the behavior. The probability of that behavior occurring again in the future increases. Let me remind you, that just because the word “negative” is present, it does not mean anything bad.  What are some examples of reinforcers? Any items/access to activities such as electronics (tablets, video games, etc) or access to locations are all common examples of reinforcers. What effects reinforcer effectiveness? We must remember 4 different variables that effect reinforcer effectiveness. They are: deprivation/satiation, immediacy, size, and contingency. 1) Deprivation/Satiation: Often referred to as not enough or too much of a good thing! Deprivation: Not having access to something that is highly desirable. Often this is used to increase the value of an item/activity to someone.  Example:   I've been working all day and haven't had a chance to eat. Because I haven't eaten anything, I'm deprived of food, so my motivation to get food is higher.  If my child had access to their video games removed, their motivation to gain access to play their video games is higher.  Satiation: This is the opposite of deprivation. Satiation refers to having too much. If the same reinforcer is used over and over again, it will lose it's reinforcing value. Example:   Let's say you ate a cheeseburger for lunch today and for dinner, your friends want to go out to have burgers. Tomorrow, your co-worker suggests grabbing a burger for lunch again...no thank you! You are satiated with cheeseburgers. 2) Immediacy:  The item that is serving as the reinforcer needs to be delivered as quickly as possible as soon as the target behavior occurs. The longer the amount of time lapses between the behavior and the delivery of the reinforcer, the less effective the reinforcer will be.  Example: Let's say that Johnny was promised by his mom that he'll get a lollipop if he's behaves in the grocery store today. Johnny is on his best behavior, and on their way out of the store, mom promises that he gets his lollipop. However, on the way home, mom forgot that she has a couple more errands to run. 2 more hours have passed, and when they get home, Johnny now gets to have his lollipop.  Now let's say that during the 2 hours of extra errands,  Johnny is getting upset in the car because it's getting hot and he's getting hungry. He throws a tantrum in the car, and because of...

Episode 7- The Great Debate On this episode the guys discuss the pros and cons of paying down lower interest debt over investing for your future. Websites Mentioned on the podcast: Headline of the week: Trading activity climbs ahead of presidential election Compound interest calculator https://www.coachcarson.com/blog/ https://www.biggerpockets.com/ The Great Debate: Pay down low interest debt or invest for your future? Example: Let's just say, for argument purposes you have a 500,000 mortgage at 3.25% interest, you just bought the house. Payment is $2,200 a month (P&I). You have an extra $1,000 you were thinking of putting toward the mortgage to pay it off early as you hate debt. If you applied the extra $1,000 toward the mortgage. You would reduce the mortgage from 30 years down to 17 years. At the end of 17 years, you would own your house and you would have an asset worth $500,000. Other 13 years, you take the money you were putting toward the mortgage and invest it. $3,200 invested over 13 years at 8.5% interest = 862,000 End of 30 years: $500,000 house + $862,000 investment account = $1,360,000 in assets Next example: If you paid as agreed on the mortgage ($2,200) for 30 straight years and took the extra $1,000 you have and applied toward investing in an S&P 500 index fund and it averaged 8.5% per year, you would have $1.5M in your investment account. End of 30 years: $500,000 house + $1.5M in your brokerage account. = $2,000,000 in assets You end up with 47% more money if you invest the extra $1k vs paying down the mortgage. This is because you were borrowing money at 3.5%, but you were investing your money at 8.5% interest/growth. Hops Showdown: Lance: Riverdog Brewing Company (Ridgeland, SC) - Riverdog IPA: 88 Points Scott: Heavy Seas Brewery (Halethorpe, MD) - Loose Cannon IPA: 93 Points

This is episode #150! Considering so many podcasts that flame out after a dozen or so episodes, I am so very proud of the body of work in my catalogue. I'm also working on a podcast index book, so stay tuned for more information on that. We're talking today about behavioral interviews. Those interview questions that begin with “Tell me about a time when…” or “Describe a situation that…” There are episodes where I've talked about the behavioral interview – specifically episode #84. A brief recap: Your answers to behavioral interview questions should follow this format: C (Challenge) A (Action) R (Result) EXAMPLE Question: Tell me about a time that really tested your organizational and time management skills. C: I was managing a large project and we were at a critical phase when a coworker had to be off for extended medical leave. I was asked to fill in her role. A: -Learn her responsibilities -Manage boss's expectations -Agree together on what I can put on the back burner or hand off to someone else -Meet with project management team to let them know about my additional responsibilities and what that would mean for the project -Became even more scheduled, including… R: As a result, I completed the project within time and budget constraints while also managing my co-workers' responsibilities effectively for 6 weeks. EXAMPLE Let's talk about putting a bow on your answer. Think of this like extra credit on an exam. Now your CAR story is a CARL story: L (Lesson Learned) L: What I learned from that situation was my capacity for organization and time management… OR L: What this situation demonstrates is how my boss trusted me with so much responsibility and I didn't let him down. OR -Communication skills -Collaboration -Relationship with boss I don't recommend putting a bow on every single behavioral story, but peppered in they can be quite effective in reinforcing your brand and demonstrating the kind of value you will offer the organization. Go from dragging yourself to work each day to finding a job you love. The CareerSpring Program is for high-achieving and ambitious mid-level professionals, like you, who are looking for a job that uses your zone of genius, recognizes your value, and pays you what you're worth. If you're ready to learn more, schedule a complimentary consult:  https://calendly.com/lesaedwards/zoom-meetings2

If you're working too hard and still not generating the revenue you desire, you may not be honoring your core values. These core values, when sacrificed, create disharmony, frustration, and struggle in your life and business. Honor your core values and you create flow, ease and success. Know your core values and adjust your business model accordingly. The key here is to learn from other successful business people, but put your own spin on it. When you honor your core values you'll find a magic formula that allows you to work the way it works for you. In turn, your clients will be even better served. Go to https://www.accountabilitycoach.com/values-clarification/ and download a complimentary values clarification exercise to help you get clear on exactly what your values really are. Example: Let's say freedom is one of your core values, yet you're tied to a desk. Perhaps one of your core values is family, yet you need to work long hours to generate the revenue you need to support your family. It's easy to see how ignoring the values most important to you can be the source of frustration or struggle. If you are getting value from any of Podcasts, please take a minute to leave me a short rating and review. I would really appreciate it, and love to hear from you and requests for topics you would find of value. Aim for what you want each and every day! Anne Bachrach The Accountability Coach™ The Results Accelerator™ To help you stay focused and on track to achieving your goals, check out these other high-value resources. - Subscribe to my YouTube channel with business success principles (https://www.youtube.com/annebachrach) - Subscribe to my high-value Blog (https://www.accountabilitycoach.com/blog/) - Anne's Facebook page (https://www.facebook.com/TheAccountabilityCoach) - Anne's Linked-in page https://www.linkedin.com/in/annebachrach - Connect with me on Pinterest (https://pinterest.com/resultsrule/) - Connect with me on Instagram (https://www.instagram.com/annebachrach/) Take advantage of all the complimentary business tips and tools by joining the Free Silver Membership on https://www.accountabilitycoach.com/coaching-store/inner-circle-store/. Check out all the great free high-content training web classes, by going to https://www.accountabilitycoach.com/free-articles/free-webinars/. Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve. As an experienced accountability coach and author of 5 books, I help business professionals make more money, work less, and enjoy even better work life balance. Check out my proven business accelerator resources by going to https://www.accountabilitycoach.com/coaching-store/. Get your daily Accountability Minute shot of a single, simple, doable idea, so you can start your day off on the "right foot", subscribe to it based on your country. The Accountability Minute on Amazon's Alexa in the USA: https://www.amazon.com/Accountability-Minute-Anne-Bachrach/dp/B07F5H2KGB The Accountability Minute on Alexa in Canada: https://amzn.to/2MpvUmx The Accountability Minute on Alexa in Australia: https://amzn.to/2vQqI4i The Accountability Minute on Alexa in UK: https://amzn.to/2MayU9v Author of Excuses Don't Count; Results Rule, Live Life with No Regrets, No Excuses, and the Work Life Balance Emergency Kit, The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.

If you're working too hard and still not generating the revenue you desire, you may not be honoring your core values. These core values, when sacrificed, create disharmony, frustration, and struggle in your life and business. Honor your core values and you create flow, ease and success. Know your core values and adjust your business model accordingly. The key here is to learn from other successful business people, but put your own spin on it. When you honor your core values you'll find a magic formula that allows you to work the way it works for you. In turn, your clients will be even better served. Go to https://www.accountabilitycoach.com/values-clarification/ and download a complimentary values clarification exercise to help you get clear on exactly what your values really are. Example: Let's say freedom is one of your core values, yet you're tied to a desk. Perhaps one of your core values is family, yet you need to work long hours to generate the revenue you need to support your family. It's easy to see how ignoring the values most important to you can be the source of frustration or struggle. If you are getting value from any of Podcasts, please take a minute to leave me a short rating and review. I would really appreciate it, and love to hear from you and requests for topics you would find of value. Aim for what you want each and every day! Anne Bachrach The Accountability Coach™ The Results Accelerator™ To help you stay focused and on track to achieving your goals, check out these other high-value resources. - Subscribe to my YouTube channel with business success principles (https://www.youtube.com/annebachrach) - Subscribe to my high-value Blog (https://www.accountabilitycoach.com/blog/) - Anne's Facebook page (https://www.facebook.com/TheAccountabilityCoach) - Anne's Linked-in page https://www.linkedin.com/in/annebachrach - Connect with me on Pinterest (https://pinterest.com/resultsrule/) - Connect with me on Instagram (https://www.instagram.com/annebachrach/) Take advantage of all the complimentary business tips and tools by joining the Free Silver Membership on https://www.accountabilitycoach.com/coaching-store/inner-circle-store/. Check out all the great free high-content training web classes, by going to https://www.accountabilitycoach.com/free-articles/free-webinars/. Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve. As an experienced accountability coach and author of 5 books, I help business professionals make more money, work less, and enjoy even better work life balance. Check out my proven business accelerator resources by going to https://www.accountabilitycoach.com/coaching-store/. Get your daily Accountability Minute shot of a single, simple, doable idea, so you can start your day off on the "right foot", subscribe to it based on your country. The Accountability Minute on Amazon's Alexa in the USA: https://www.amazon.com/Accountability-Minute-Anne-Bachrach/dp/B07F5H2KGB The Accountability Minute on Alexa in Canada: https://amzn.to/2MpvUmx The Accountability Minute on Alexa in Australia: https://amzn.to/2vQqI4i The Accountability Minute on Alexa in UK: https://amzn.to/2MayU9v Author of Excuses Don't Count; Results Rule, Live Life with No Regrets, No Excuses, and the Work Life Balance Emergency Kit, The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.

If you’re working too hard and still not generating the revenue you desire, you may not be honoring your core values. These core values, when sacrificed, create disharmony, frustration, and struggle in your life and business. Honor your core values and you create flow, ease and success. Know your core values and adjust your business model accordingly. The key here is to learn from other successful business people, but put your own spin on it. When you honor your core values you’ll find a magic formula that allows you to work the way it works for you. In turn, your clients will be even better served. Go to https://www.accountabilitycoach.com/values-clarification/ and download a complimentary values clarification exercise to help you get clear on exactly what your values really are. Example: Let’s say freedom is one of your core values, yet you’re tied to a desk. Perhaps one of your core values is family, yet you need to work long hours to generate the revenue you need to support your family. It’s easy to see how ignoring the values most important to you can be the source of frustration or struggle. If you are getting value from any of Podcasts, please take a minute to leave me a short rating and review. I would really appreciate it, and love to hear from you and requests for topics you would find of value. Aim for what you want each and every day! Anne Bachrach The Accountability Coach™ The Results Accelerator™ To help you stay focused and on track to achieving your goals, check out these other high-value resources. - Subscribe to my YouTube channel with business success principles (https://www.youtube.com/annebachrach) - Subscribe to my high-value Blog (https://www.accountabilitycoach.com/blog/) - Anne’s Facebook page (https://www.facebook.com/TheAccountabilityCoach) - Anne’s Linked-in page https://www.linkedin.com/in/annebachrach - Connect with me on Pinterest (https://pinterest.com/resultsrule/) - Connect with me on Instagram (https://www.instagram.com/annebachrach/) Take advantage of all the complimentary business tips and tools by joining the Free Silver Membership on https://www.accountabilitycoach.com/coaching-store/inner-circle-store/. Check out all the great free high-content training web classes, by going to https://www.accountabilitycoach.com/free-articles/free-webinars/. Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve. As an experienced accountability coach and author of 5 books, I help business professionals make more money, work less, and enjoy even better work life balance. Check out my proven business accelerator resources by going to https://www.accountabilitycoach.com/coaching-store/. Get your daily Accountability Minute shot of a single, simple, doable idea, so you can start your day off on the "right foot", subscribe to it based on your country. The Accountability Minute on Amazon's Alexa in the USA: https://www.amazon.com/Accountability-Minute-Anne-Bachrach/dp/B07F5H2KGB The Accountability Minute on Alexa in Canada: https://amzn.to/2MpvUmx The Accountability Minute on Alexa in Australia: https://amzn.to/2vQqI4i The Accountability Minute on Alexa in UK: https://amzn.to/2MayU9v Author of Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, and the Work Life Balance Emergency Kit, The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.

If you’re working too hard and still not generating the revenue you desire, you may not be honoring your core values. These core values, when sacrificed, create disharmony, frustration, and struggle in your life and business. Honor your core values and you create flow, ease and success. Know your core values and adjust your business model accordingly. The key here is to learn from other successful business people, but put your own spin on it. When you honor your core values you’ll find a magic formula that allows you to work the way it works for you. In turn, your clients will be even better served. Go to https://www.accountabilitycoach.com/values-clarification/ and download a complimentary values clarification exercise to help you get clear on exactly what your values really are. Example: Let’s say freedom is one of your core values, yet you’re tied to a desk. Perhaps one of your core values is family, yet you need to work long hours to generate the revenue you need to support your family. It’s easy to see how ignoring the values most important to you can be the source of frustration or struggle. If you are getting value from any of Podcasts, please take a minute to leave me a short rating and review. I would really appreciate it, and love to hear from you and requests for topics you would find of value. Aim for what you want each and every day! Anne Bachrach The Accountability Coach™ The Results Accelerator™ To help you stay focused and on track to achieving your goals, check out these other high-value resources. - Subscribe to my YouTube channel with business success principles (https://www.youtube.com/annebachrach) - Subscribe to my high-value Blog (https://www.accountabilitycoach.com/blog/) - Anne’s Facebook page (https://www.facebook.com/TheAccountabilityCoach) - Anne’s Linked-in page https://www.linkedin.com/in/annebachrach - Connect with me on Pinterest (https://pinterest.com/resultsrule/) - Connect with me on Instagram (https://www.instagram.com/annebachrach/) Take advantage of all the complimentary business tips and tools by joining the Free Silver Membership on https://www.accountabilitycoach.com/coaching-store/inner-circle-store/. Check out all the great free high-content training web classes, by going to https://www.accountabilitycoach.com/free-articles/free-webinars/. Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve. As an experienced accountability coach and author of 5 books, I help business professionals make more money, work less, and enjoy even better work life balance. Check out my proven business accelerator resources by going to https://www.accountabilitycoach.com/coaching-store/. Get your daily Accountability Minute shot of a single, simple, doable idea, so you can start your day off on the "right foot", subscribe to it based on your country. The Accountability Minute on Amazon's Alexa in the USA: https://www.amazon.com/Accountability-Minute-Anne-Bachrach/dp/B07F5H2KGB The Accountability Minute on Alexa in Canada: https://amzn.to/2MpvUmx The Accountability Minute on Alexa in Australia: https://amzn.to/2vQqI4i The Accountability Minute on Alexa in UK: https://amzn.to/2MayU9v Author of Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, and the Work Life Balance Emergency Kit, The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.

First off, what are you doing?! Have you joined my daily email list where you get commentary on the ideas & news of the day relevant to liberty, veterans, and entrepreneurship. Go To CashFlowVeteran.com, Download My Ebook, and Sign Up For A Daily Dose Of Awesome! ****************** When our country's economic policy allows for negative interest rates, we have now added another confiscation of wealth and a store of value. As the government moves to ban physical cash (and it will, you wouldn't want COVID-19 from a $20 bill, would you?) they can start by having rates go negative. Let's assume it's a 1% negative rate and inflation stays at 3%. Example: Let's say you are saving for a decent vehicle for yourself. You're doing all the right things as far as finances go, and you are delaying your gratification by saving for a car 3 years from now rather than buying it today. You're putting $5k in savings for 3 years to pay for a moderately used $15k car. Let's say a newer Toyota Camry or Corolla. Aside from all the variables of mileage, condition, diminishing valuation, etc., let's just assume the we've picked the current model this year, and expect it to be $15k in 3 years. With a 3% inflation, you will need about $16,390.95 to pay for that car when the time comes to buy (not including the licensing & fees the local government wants to steal from you). By saving $5k/year, the value of your cash will only be $15,454.30. Now when we add the effect of negative interest rates of you holding your money in a savings account at -1% interest rate. the cumulative effect of your negative interest rate during your SAVING period will take your $416.67 per month savings from at $15,454.30 at the end of 3 years to $12,649.55. Ain't that some BS! The problem we have in our personal lives is a borrowing problem, but it doesn't seem fair that the only mechanisms we can use to build savings are highly regulated banks controlled by the very government entities and policies that incentivize the very borrowing that hurts the consumers in the first place. As always, I love question and constructive debate, so reach out at Cashflowveteran.com or on any of my social media channels below. ************* CFV Links: Website: https://cashflowveteran.com/ -- Join My Daily Email List Facebook: @CashFlowVeteran Twitter: @CashFlowVeteran Youtube: Cash Flow Veteran ************* Affiliate Links To Support The Show https://cashflowveteran.com/bestself -- BestSelf.Co Journals & Planners https://cashflowveteran.com/libertyclassroom -- Tom Woods' Liberty Classroom https://cashflowveteran.com/marketingdna -- Perry Marshall's Marketing DNA Test/Index Affiliate Disclosure: I earn an income when you click and buy through these links. You don't have to, but affiliate links are the primary way for me to fund my show! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/cashflowveteran/message

In this episode, Coach P takes a deep dive into the world of coaching and what it takes to be a good coach/leader and build a great culture.  If you are a leader, then you need to become a great coach and this information is for you. The information in this episode applies to sports coaches, CEO's, parents, and more. Below are the key points discussed in this episode: What is a coach? Vision Transformational Coaching Transactional Coaching Relational Leadership Be You Be the Example Let your people use their skills Be a raving fan of your athletes  *** If you enjoy Coach P's Perspective Podcast, please consider doing a few things: Subscribe and then give it a 5-star rating on iTunes. Write an awesome review of what you love about the show. Please share the episode on your social media pages.  Thank You and much love!  *** Be sure to connect with Coach P on Social Media for more inspirational messages and coaching: Instagram: https://www.instagram.com/coachchadparks/  Facebook: https://www.facebook.com/coachchadparks/ Twitter: https://twitter.com/coachchadparks *** Interested in sponsoring the podcast? Please e-mail Coach Chad Parks at coachchadparks@gmail.com *** Intro music by Gerald Gray, aka Twish Foaves. You can follow Twish Foaves at: Instagram: https://www.instagram.com/twishfoaves/ Facebook: https://www.facebook.com/ChristStillLives Music: https://www.reverbnation.com/twishfoaves https://open.spotify.com/artist/0ihETkx53RJujUl0nXg3gh?si=fgst7mo0TVyHZdETIoTk4g *** Check out the Lane Frost Brand at: https://lanefrost.com/ https://www.instagram.com/lanefrostbrand/ https://www.facebook.com/lanefrost89/ *** Coach P's favorite nutritional products: https://shop.teamxnd.com/coachchadparks/Home

Do you know your numbers? We’re not talking about your numbers like how much you have in your checking account, or age and weight (which we shouldn’t be asking about anyway!). By “numbers,” we mean the three numbers that can help you ride out this COVID-19 crisis… or any big unexpected life change that comes your way. We’re talking about: How much money you really need to make Your emergency fund number Your BULB threshold In our latest Wealth by Design episode, we talk about calculating those three numbers and how you can actually reach them. WHAT YOU’LL LEARN [00:31] Why you need to “know your numbers” [03:45] The questions we’re all asking ourselves right now [06:09] How you know you’re financially secure   [06:58] Getting your finances (and mindset) in order  [10:04] What is your income need? [10:53] How to calculate your true income need number [11:35] Calculating your emergency fund number and BULB number [12:51] A quick note about reaching BULB status [14:35] How to get to those three numbers [17:07] Some resources and exciting news Calculating your income need and emergency fund What’s your true income need? As in… how much income do you need? To find that first number, look at an average month from the past six months. Look at your expenses; see what you spent on your mortgage or rent, groceries, utilities, and so on.  Use your favorite budgeting app or tool (or good ol’ paper and pen!) to calculate what you spent on your needs. Not your wants, but your needs. Everyone is different and we’re not about judging other people’s lifestyles, but see what extra expenses you can actually live without, like ordering takeout or shopping online.  Now that you have your income need number, you can figure out how much to set aside in your emergency fund.  Example: Let’s say your income need was $4,000. Your emergency fund should be, at minimum, 3 to 6 times that number. So, you should have $12,000 to $24,000 set aside in an easily accessible account.  Working toward BULB status We won’t go too much into detail about BULB here, but as a quick refresher, BULB stands for “backup life bank.” It’s a number that, once achieved, you can switch to a work-optional lifestyle if you want. That magical number is about 25 times your minimum income requirement.  And that minimum income requirement is everything you need to live the way you want, so you should include stuff like Netflix and your dream car and taking care of ten adopted pets. Your income need that we discussed in the previous section covers the basics and essentials. This number includes your needs and wants.  Example: So, let’s say you need $60,000 a year to live life the way you want. Your BULB number would about 25 times that, or about $1.5 million. Yes, it sounds like a lot, but there are ways you can make your money work for you to reach that number. (Hint: give Episode 63 a listen.) Why these numbers matter right now Look, we know things are scary right now. And we feel for those of you who may have seen business slow down, or missed out on opportunities to build up your savings before the coronavirus shut everything down.  As Danielle pointed out, about 26 million Americans have applied for unemployment benefits at the time of this recording — including contractors and gig workers. That number has probably increased even more while you’re reading this. However, knowing your numbers is important even when there isn’t a global pandemic running rampant. Life can throw you a curveball at any time, as we’ve seen with recent events. So you should always be prepared.  In times of international or personal crises, you need to know your numbers in order to feel financially secure. You should know how much income you need to keep you and your family going. You also need to know how much to have in your emergency fund so you can continue to survive.  In short, you need to Know Your Numbers, which is why we created a FREE challenge that helps you do just that. We’ll deliver these exercises right to your email so you know your numbers without a ton of overwhelming math, and you’ll know exactly what you can do today to feel more comfortable with the money you’ve got. If that floats your boat, sign up for the Know Your Numbers Challenge now!   This material is for general information only and is not intended to provide specific advice or recommendations for any individual. RESOURCES & PEOPLE MENTIONED Sign up for our free Know Your Numbers challenge! Unemployment updates from MarketWatch Episode 63: Your BULB Threshold Episode 4: The Bucket Strategy The BULB Calculator Check out our DIY Financial Planning Course The Toujours Planning Blueprint to Wealth + Security Our YouTube Channel Schedule a free call with us — Are we a good fit for your financial planning needs?         CONNECT WITH DANIELLE AND DUSTIN Ask Your Questions On Facebook On Twitter

Welcome to another episode of the Advanced Freelancing Podcast.  Today’s topic is getting through a freelancing dry spell.  I don’t care what anyone says, one of the most important things to know as a freelancer is when you might encounter a dry spell.  It’s key for every freelancer to know how to prepare yourself for it.  You need to have a plan to address what to do when things get slow. It can happen to any of us.  It actually happened to me recently.  I let go of 2 clients and at the same time, another client had to pause all of their marketing operations.  This was a SIGNIFICANT loss in income.  BUT...even in these moments you have the opportunity to think about how you going to overcome it.  Hopefully, you have done some of the leg work in advance to be able to help protect yourself through this dry spell. One of the things you need to focus on and be aware of in your freelance business is building it up to the point of sustainability and replicating your results every month. It can be very frustrating for a freelancer to bounce around month to month with different levels of income.  The more you can scale steadily to where you feel confident in your business the more comfortable you can be with business decisions.  Business decisions like how much you are going to pay yourself and how much of your revenue is going to go back into your business. Freelancing dry spells DO happen.  In fact, that’s a big reason WHY I stayed at my day job for 13 months after launching my freelance writing side hustle.  I had no idea if there were going to be dry spells.  I had an eye-opening experience with this because I came in as a teacher.  Now, where I taught you could decide to have your salary distributed over the 12 months of the year.  This means you would get paid less monthly, but would still get paid over the summer break. Or you could just get paid during the 9 months of the school year.  A lot of the teachers had to pick up other income streams over the summer. Check out: What You Should Know About the August Slow Season How to deal with slow seasons… I have been freelancing for 7 years and have seen a trend where every year August is slow.  It’s a hard time to market.  I have also noticed from around December 15-January 15 is a slow period as well.  There are several reasons for this.  People are distracted during these times of the year whether it’s for back to school, last-minute vacations, holiday vacations, or even just waiting for the year to close out so they can start fresh.  There is also a dead zone between Thanksgiving and the beginning of December. There will be some people who want to get something done before the end of the year and they may contact you on December 1st.  However, it’s extremely important during these times to get things squared away in advance.  1.     Track your numbers.  It’s important to track your numbers in a spreadsheet.  This will let you know what months are not your best months.  Example: Let’s say May isn’t my best month.  So I’m going to use that knowledge going forward and try to book as much work as possible in April.  OR… Maybe February is my busiest month so I’m going to take some of the money I earn in February and put it aside in an emergency. It’s so important for you as a freelancer to have an emergency fund.  WHY?  Well, for example, if you only have one client and you have to fire that client or something happens where you aren’t working with them anymore, where is your income going to come from?  This is where I encourage freelancers to not put all their eggs in one basket. NEVER rely on one client.  Always be marketing heavily in other areas.  You need to have protections in place to protect your business.  If you have 3 clients and you lose the big one you still have a little bit of a buffer because you have other clients in place. That padding plus saved money (emergency fund) gives you a buffer to get things figured out. Know how long it takes clients to sign. For me Upwork clients sign quickly whereas LinkedIn clients typically take a little longer to sign on for my services.  I’m not going to ignore LinkedIn.  I’m still going to market there.  WHY? Because if I lose a big client, it may take 3 to 4 weeks to build up that relationship.  So by continuing to market on LinkedIn consistently, I’m always building those relationships. So now you are in a freelancing dry spell.  I am going to assume that you have already been saving a portion of all the income you make for expenses, taxes, retirement, family emergency fund, and 1 month of expense for your freelancer emergency fund. If you haven’t already set up that emergency fund, do so now. So in this dead zone, it’s harder to drum up work.  I don’t know about you, I don’t like to throw spaghetti at the wall and hope it sticks.  I’m not going to send out 100 pitches the week before Christmas because they most likely aren’t going to get seen.  So why not send those inspired pitches in the beginning of the year when people are thinking about their goals.  It’s much easier to market during this time.  This is also true for September after people have gotten their kids back to school. These downtimes are a great chance to update your work samples! Check out: How to Get Clients to Actually Review and Be Wowed by Your Samples Here are 6 things you can do that don’t involve marketing your business right away. Reach out to your past clients to see how things are going.  A really organic way to do this is to find an article that relates to their business and send it to them.  It allows you to open the conversation, letting them know you had been thinking about them and allows you to ask how things are going.  Notice by doing this, you aren’t asking them directly for work.  However, if you have lost your only client or have no clients, then yes, ask them if they have any work you can do.  It’s an opportunity to re-engage and reopen the conversation. Learn a new skill. This is the perfect time to think about picking up something that you wanted to do for a long time but haven’t been able to figure out.  I decided to learn how to market myself for speaking events.  I learned how to pitch myself for Tedx Talks.  I used a slow period to write my entire book proposal that went to an agent.  This helped me to learn something and go to the next level with it.  Maybe you want to learn Facebook Ads or Google Ads. Turn to your tabled project. What needs to be done that you have put on the back burner? Maybe it’s your LinkedIn profile. Maybe it’s building a website.  Whatever it is that you keep pushing to the back burner get it done in your slow season. Take some time off. If you don’t have to work because you have saved your money then take a vacation.  I used to always take a vacation in August because I knew it   be that hard for me to step away from my business.  I always close my office for the week between Christmas and New Year’s because I know that I can turn in whatever would have been do early to my client and it won’t have that big of an impact.  Bonus points if you can see this coming and plan ahead to take the time off. Try something outside of your comfort zone. Is there another service area that you have been thinking about adding to your business?  Where can you step outside of your comfort zone and try something when the stakes are low?  Now is the time to try it.  It could even be something in your personal life.  It gives you a chance to try something out and push yourself. Refine your marketing. What’s working? What isn’t? Where have you been slacking in your marketing?  A slow season is a great time to look at all of these things and develop a strategy for the next few months.  This slow season is a perfect time to take a step back and look at what is working in your marketing.  And dump whatever you’re doing that isn’t working. A slow season doesn’t have to be something where you are panicked because you don’t have income.  Ideally, you should have planned for it.  That allows you to have this time to reflect on your life and your business and decide what you want to do next.   I love having these things built into my year because I know that February through June is a crazy time.  It’s always busy.  But I know I have some slow season coming after the time I have been pushing pretty hard.  A slow season doesn’t have to be completely negative.  It’s a chance to recalibrate and take a break for once.  I had a freelance coaching client once who hadn’t taken a vacation in 3 years!  We had discussions about taking time off and put it in the calendar ahead of time.  I never feel guilty for taking a vacation when I do. What are your favorite things to do during a freelancing slow season?  I’d love to hear more about how you make this downtime work for you.  Remember you can always send questions and comments to info@betterbizacademy.com.  Remember to SUBSCRIBE to the podcast so you always get updates about new episodes every week.  Also, I would love it if you would do me a HUGE honor of leaving a review of the show inside your podcast app like iTunes or wherever you listen. It helps other people who are freelancers find this show.

Eating Right For and On Your Outdoor Adventures Nutrition can be especially important when you are exerting so many calories hiking, biking or paddling!  You are burning a ton of calories, so you need nutritious fuel from the food but you also need a lot of calories.  The conundrum is you are no doubt trying to minimize pack weight.  What to do?  I asked nutrition expert, Lucy Hayhurst of Well Balanced Nutrition to join us on the show today. Meet Lucy Haywurst, Nutritionist and Founder Well Balanced Nutrition Lucy studied Nutrition and Dietetics at the University of Dayton and completed her Dietetic Internship at West Virginia University Hospitals. After becoming a registered dietitian, she moved to Durham, NC and started Well Balanced Nutrition. With over 10 years of practicing nutrition and wellness coaching Lucy offers a unique perspective coming to the table as an expert in behavior change. She helps take what you know and turn it into lifestyle habits. Lucy combines her enthusiasm for fitness and playing in nature with her love for nutritious food and the result is a fun, interactive adventure for her clients. Lucy can light up a room and inspire a crowd. In addition to individual counseling, she is an author and motivational speaker. Fuel vs Fluff Nutritious foods are the fuel that give you the energy for your adventures.  But there is also a place for ‘fluff’! A well balanced diet builds your glycogen stores (carbohydrate energy storehouse).  Fuel your tank with complex carbohydrates such as whole grains, beans, sweet potatoes and such.  The complex carbs burn more slowly and help keep your energy more consistent all day. However, when you need a quick burst of energy, say you are about to do a major ascent, this is the time for fluff, or the simple carbs (think the ‘white’ foods like white bread, chips, etc.):  Lucy loves candy corn and nuts; I prefer a Snickers bar. While researching, I read a great article in Backpacker magazine that had a wonderful analogy from Julia Delves of Trailside Kitchen: “Eating refined carbohydrates is like trying to keep a bonfire going all night with newspaper,” she says.  ” Eating unrefined complex carbohydrates, like brown rice or quinoa, is like using large logs. They burn better and longer, give off better heat, and improve your overall enjoyment.” Fat is Your Friend Not all fats are created equal:  Good fats have Omega 3 and are actually good for you plus make food taste good! Lucy says that a good fat is one that you eat in its original state.  Good sources of Good Fat include avocados, nuts and olive oil.  Contrast this with the high fat in potato chips or candy.  These products have been processed so that they are no longer in their original state.  While ‘baby’ carrots are simply shaved down carrots and are therefore ‘processed’, they are still ‘carrots’ and that is still the only ingredient listed on the package.  Potato chips, on the other hand, will list multiple ingredients, many of which are unpronouncable.  So now it’s no longer just a potato and from the long ingredients list, you have a good indication that potato chips do not include good fats. FREE Monthly Cheat Sheets Download the Nutrition Cheat Sheet and then you will automatically get all future FREE downloads in a once a month email for both the Adventure Travel Show AND Active Travel Adventures podcast – sweet!  Click the box above! I don’t sell your info or spam you – I promise!  Kit Salt is BAD, right?  Wrong!    You can lose a lot of salt and electrolytes while on your outdoor adventures.  Sports drinks are often loaded with sugar (and sometimes TOO much salt).  Lucy recommends adding electrolytes to your water and avoiding the sports drinks.  Lucy likes a tasty electrolyte brand called Skratch.  You can lose about a gram of salt per liter of sweat.  If you see a white ring around your hat or collar, you may be a salty sweater.  And I thought it was sunscreen:)  Another easy and tasty way to add salt is to season your food with hot sauce!  You want the color of your urine to be as clear as possible…if it’s yellow, you are not drinking enough water!  Hydration is just as important as good nutrition!  If you don’t want to carry so much water (it weighs 8 pounds/gallon or 1kg/L), bring a water treatment system.  Learn which one works best for you on Episode 3 of the Adventure Travel Show podcast.  Listen or download here (and see more info!), or on any podcast app. Backpacking Food Lucy says the time it’s most important to focus on nutrition is BEFORE your adventure.  But, you can be a little slack when you are on your adventure.  And sometimes “fluff” can even be helpful! It’s best to graze during the day to keep your energy up, even if it’s just a little.  For someone small like Lucy, a Fig Newton or something similar each hour of hiking works.  Someone larger might need a handful of nuts. ENERGY BARS Often not the best choice.  Try when possible to go with the whole food options like nuts, hard boiled eggs, cheese, etc.  But when you need a burst of energy, an RX Bar would be better for you than a Snickers Bar, but both would give you the necessary burst.  Lucy says that if you can recognize most of the ingredients, you are probably fine.  Nonetheless, the RX Bars are a better choice because they use ingredients you would put on your grocery list.  Best Camping and Backpacking Food Options Healthy backpacking food doesn’t have to weigh a ton.  Here are some of my favorite hiking foods.  Be sure to load up on hiking snacks as it’s best to graze throughout the day.  Your hiking meals can be easy AND nutritious if you choose from the list below.  Breakfast: Instant Oatmeal with nuts, dried fruit and cinnamon. Instant Mashed Potatoes with chunks of Beef Jerky Whole wheat tortilla with peanut butter and dried bananas It’s best to graze all day No crash snacks: Peatnut butter on whole wheat tortilla.  I like to also sprinkle it with raisins and roll it up.  Lasts for days without refrigeration and tastes like a PB&J treat! Honey or Oat Bran Sesame sticks (look for near the produce section).  Mix in some nuts for more fat and protein. Assortment of trail mix: some sweet and some salty so you don’t get tired of it. Dinner: Freeze dried meals are generally more nutritious than dehydrated meals (where the process can dignificantly reduce nutrients).  The freeze dried food retains nutrients but is expensive.  These meals are easy because all you do is add water.  Lucy’s fav is Mountain House Beef Stroganoff. If you want to make your own meals, a hiking buddy RAVES about the food in the cookbook, Lip Smacking Backpacking!  I’ve bought it but haven’t cooked anything from it yet. Other favorites include instant mashed potatoes, pasta and quick cook rice, stuffing mix.  I like the preseasoned pasta dishes and then add tuna or jerky for protein.  Soup mixes are also light yet tasty. For protein, hard cheeses can last a few days without refrigeration.  Hard meats like salami and pepperoni do not require refrigeration. Tuna in the foil packets, especially if packed in olive oil is tasty.  DON’T BRING CANS – too heavy!  The foil package doesn’t take up much room or weigh much in your trash zip bag. FRESH FOOD Alas, most fresh food does not travel well.  You are lucky to get a day out of it, and it is usually pretty heavy since much of it is made of water. If you do bring, say a banana or apple, PACK OUT the skin and core.  Even though it is biodegradable, animals will eat it and then can learn to associate humans with food.  BAD IDEA!  Leave no Trace includes everything! How Much Food to Bring?  The goal is to bring just slightly more than you’ll need.  Many people bring too much food, which means lugging around pounds of excess weight.  Rule of Thumb (adjust for your weight and how long you’ve been out):  1.5 -2.5 pounds of food per day.   GOAL:  Calorie dense food     Example: Let’s say an energy bar has 230 calories and weighs 65g, or 2.3 oz.  230/2.3 = a calorie density of 100.  Compare that to a piece of candy that has 360 calories and weighs 2.5 oz => 360/2.5 = 144.  This means the candy will give you more calories for the weight you are carrying.  So if you are doing a LONG day’s adventure, even though you want to eat nutritiously pre-adventure, for today, you might choose the candy.  For contrast, let’s look at carrots which have  about 40 calories per 100 g, or 3.5 oz.  40/3.5 =11.4 calorie density.  WAY more nutritious, but you’d have to eat almost 13 carrots to get the same calories at the piece of candy (and carry WAY more weight!!!).  Plus, who wants to eat 13 carrots at a time?  If you are just beginning your adventure, you don’t need quite as much as these figures, I’ve discovered the hard, heavy way.  I find it takes several days for my body to become a calorie craving machine! Calorie Rule of Thumb:  Shoot for 120-130 calories/oz Naughty Food Company Tricks Enriched:  They’ve taken out the whole grain goodness and replaced it with refined flour and some vitamins.  Go for the whole grains instead. Natural:  This term really means nothing when it comes to food labeling.  Ignore it. Multi-Grain:  Just because it’s multi-grain doesn’t mean it’s WHOLE grains (see enriched above). Cholesterol or Gluten-Free:  You’ll see this often on packages that NEVER had cholesterol or gluten to begin with.  The company is just trying to ride a trend.  You’ll see this trend bandwagon also with the word “protein”. “Protein”  is sometimes soy protein isolate, which while a protein, not something you’d put on your grocery list.  Lucy encourages us to buy foods that have ingredients we recognize and would put on our grocery list. Reach out to Lucy for:  Nutritional Education Wellness Coaching Learn Intuitive and Mindful Eating Get Lucy’s helpful FREE Newsletter packed with recipes, motivation and ideas! Apply for a FREE coaching Call! Snicker Trifle Thanks to the MSR Summit Register for the recipe!  Check out this link for more of their great backpacking recipes! Ingredients: ¼ Jell-O Chocolate Fudge Pudding 3 tbsp. Powdered Milk 1 tbsp. Powdered Butter ¼ cup Caramel Bits 3 tbsp. Kraft Jet-Puffed Marshmallow Bits 2 tbsp. chopped roasted and salted peanuts Frontcountry (before you head out): Add all ingredients to a Ziploc bag and mix to incorporate. On the trail: When you arrive at camp, add ¾ cup cold water to the dried mixture. Stir thoroughly to incorporate. Seal the bag. By the time you’ve finished setting up camp for the night, the trifle will have set and will be ready to eat. Enjoy! Jason Koop’s Secret Rice Ball Recipe Jason Koop trains and coaches athletes.  This is the rice ball recipe Lucy recommended.  Learn more about Jason and his coaching here. Sweet and Salty Rice Balls Makes about 12 rice balls. 2 Eggs 1 1/2 Cups Uncooked Basmati Rice 2 Tbsp. Honey 1 Tbsp. Soy Sauce Instructions: Cook the rice. Scramble and cook the eggs. Combine rice, eggs, honey, and soy sauce in a larger mixing bowl. Scoop small portions into sandwich bags and tie the ends off. Per Ball: Calories 115 // Carbohydrate 20 g // Protein 2 g // Sodium 327 mg [blog_promo promo_categories=”camp” ids=”” /] Bacon and Egg Rice Balls Makes about 12 rice balls. 2 Eggs 2 Strips Bacon 1 1/2 Cups Uncooked Basmati Rice 2 oz. Grated Parmesan Cheese Salt to Taste Instructions: Cook the rice. Scramble and cook the eggs. Cook the bacon. Drain excess fat and chop. Combine rice, eggs, bacon, cheese, and salt in a larger mixing bowl. Scoop small portions into sandwich bags and tie the ends off. Per Ball: Calories 133 // Carbohydrate 18 g // Protein 4 g // Fat 5 g // Sodium 327 mg   The links on this site may contain affiliate links which means I may earn a small commission if you use them.  I encourage you to use them if you are going to buy the item anyway because at no additional cost to you, you are supporting and helping to defray the cost of this podcast.  Many thanks!   Lucy’s Well Balanced Workbook TGIM Check out Lucy’s 52 week workbook to help you get on track.  It’s only $1.99! Complete Transcription Note:  This transcription is 'machine' transcribed so there is bound to be boo boo's.  However, it will give you a general idea and time stamp of when who said what:)   Kit: (00:00) To pack or not to pack, to eat or not to eat and what to eat. That is the question. That is the adventures dilemma. Eat impact the food fuel you'll need to successfully complete your adventure while minimizing pack weight, learn tips and rules of thumb of what food to pack on your next adventure. I'm also learned when it's a great idea to eat candy corn, all this and more coming up next, welcome to the venture travel show podcast. I'm your host kit parks. Whether you're backpacking, day packing, bike packing, or even paddling space and or weight is always the issue and making sure that you have the energy that you need to complete your adventure is obviously super important as well. You sure don't want to bunk out or hit a wall before you've gotten to the end point of the day. And like I said, it's the conundrum. Kit: (01:01) How do we balance weight, space, and fuel? And by fuel I mean food fuel. So I've asked one of my hiking buddies, Lucy, who knows all about this stuff to join us on the program today. Our guest today is Lucy Hayhurst. Lucy studied nutrition and dietetics at the University of Dayton and completed her dietetic internship at West Virginia University hospitals. After becoming a registered dietician, she moved to Durham, North Carolina and started well balanced nutrition with her. Over 10 years of Practicing Nutrition and Wellness coaching, Lucy offers a unique perspective. Come to the table as an expert in behavior change. She helps take what you'd know and turn it into lifestyle habits. Lucy combines her enthusiasm for fitness and playing in nature with her love for nutritious food and the result is a fun, interactive adventure for her clients. Lucy can light up a room and inspire a crowd in addition to individual counseling. Kit: (01:55) She's also an author and motivational speaker before it gets started to all the information that we talk about today. Plus a lot more of more technical information is on the website, adventure, travel show, podcasts. Slash. Nutrition. I've got tons more tips, ideas, and some recipes and link to even more recipes so you keep your energy levels up high for your entire adventure. So let's get started with Lucy. So Lucy, I first met you when we were at us. In the same hiking club in Raleigh and we've actually been backpacking together. How did you get involved in all this outdoor adventure activity? Lucy: (02:33) Well, I started playing outside when I moved to North Carolina back in 2009 and I didn't have a job. I didn't have a lot of money and I realized that you could hike all day and it costs almost nothing. So that really got me into the woods. And then it was when I met my ex who introduced me to a lot more adventure and we met Whitewater rafting in West Virginia. Kit: (02:59) That's another thing I love to do as well. In fact, I'm going to be going on my very first long rafting trip for a whole week out in Idaho this summer. So I'm really excited about that. Lucy: (03:07) I'm excited to hear about it. Kit: (03:10) Today we're going to be talking about your nutritionist and we're going to talk about getting healthier or doing healthy things for our bodies home, doing some of these adventures. Cause a lot of times we tend to just grab the convenient junk food, whatnot. But you've got some better ideas for us and about things that we should be doing both before our adventure in preparation. And also once you're on the trip. So how important is it for us to have the proper nutrition before we go on some of these adventures? Lucy: (03:37) You know, I love this question because part of the reason I go backpacking is so that I can eat candy, corn and peanuts, which is one of my favorite trail mixes and nobody would really qualify that as a health food. But as you know, and everybody out there that's done those kinds of backpacking adventures, there's a lot of calories that you're burning. And so every now and then having a little bit of what we call fluff, like candy corn is okay, it's not going to kill us. But what I talk about with people, especially those getting ready for something that's rigorous, whether it's a race or an a travel adventure that we really want to focus on fueling our bodies. So do you think about this concept of food is fuel or fluff? Oftentimes people are labeling food is good and bad and I can tell you that doesn't really help them out much because then they just get in this spiral of, oh I was bad today. And they just continue to make less healthy choices versus saying, oh, I've eaten good fuel for my body and now I've got a little bit of room left. Let me enjoy a little, you know, potato chips or a few candy corns or whatever it might be. Kit: (05:00) When we go out there, one of the considerations for a lot of us, whether we're backpacking or bike packing or even rafting for that matter, weight is an issue and a lot of the junky food tends to be lighter weight. What's she, what kinds of things should we be thinking about? Cause we've got to balance the weight with the nutrition with also taste. And so how, what's our thought process or how do we go about figuring out what we want to do? Lucy: (05:24) So I think that this is a bit of two conversations, so I'm curious, should we start with the before the trip or do you want to dive right in? Sure. Okay. Kit: (05:35) But before the trip, how do we get our bodies prepared as far as nutrition goes Lucy: (05:40) when we're preparing. Then anytime that you're in that kind of training mode, I got to listen to the podcast where you were talking with the trainer and I really enjoyed that because it's that reminder that we probably shouldn't expect our bodies to just go out and hike up the mountain without having any preparation, especially if you're carrying weight and that's where training your body as well as training what fuel you're going to use while you're out there. Super important. So before you go, it's really a matter of finding the right foods in balance. We had talked a little bit before about should I eat three meals a day or should I snack throughout the day and on this journey, whatever adventure you're going on. But specifically on the journey of life, your body is unique to you and the best part of the journey is learning what is gonna work best for you. Lucy: (06:38) So there might be a little bit of playing around with that as you get ready for your travel adventure and knowing that. All right, let me put this to the test because if you go out into the wilderness and you've packed nothing but rice and beans, but you haven't really eaten any rice and beans, but you are deciding like, oh, I'm going to be healthy while I'm in the woods, you might end up really regretting that with some gastrointestinal pain or just other yuckiness. My, uh, my husband was in his sleeping bag after a particularly fibrous dinner and he had bought one of those, what are they called? The sock things that you can fit your whole body into. It's like a giant sheet. Anyway, he was worried that that little bag was going to become a, a giant poop. So gotta be careful, try out your fruits. Kit: (07:37) Is there a different mix of, of the fats, proteins, and carbs that we need to think about before because assuming that we're going to be extending more energy than normal, is there a certain components we have to think about ahead of time? And then let's talk too about once we're out there too. So still in the pre training mode are the things that we need to get our body used to because it could be using more of that once we're out on our activity. Lucy: (08:01) Yes. Yeah, and it's going to be activity dependent, but a lot of times, especially this day and age where carbs are still considered evil, then people really underestimate how many carbohydrates they are burning out on the trails. So being sure that you do have sufficient what we call the simple as well as complex carbs Kit: (08:25) and tell us the difference between complex and simple carbs. Lucy: (08:28) So the difference between simple and complex is sometimes easy, right? If you look at a piece of white bread, most of the buns you find at restaurants, so on and so forth, that's going to be simple carbs. That means they go into your body, they break down pretty quickly, turn to sugar, which turns to energy. So these are great when you're doing those activities and your body just needs that energy available. But we also want to make sure that we combine include plenty of complex carbs. So that's going to be the more brown foods, right? So the whole grains, the sweet potatoes, Keene, Wa, butternut squash, so on and so forth. Kit: (09:12) So on our adventure, there's a place for both of them. Exactly when we're out there, we actually want some of the, when I call the white things versus the brown things. I spend my days at home trying to avoid all those white things. Ha ha ha. That's half the reason I go backpacking. So it looks like we want the whites or the simple carbs when we're about to do a major center, something that we need a lot of energy quickly. How about fats? Fats, ah, Lucy: (09:41) let's say it together. Fat is our friend. Ooh, I like the way you speak. Tell us why that is our friend. That is, first of all, it's what makes the food tasty so we can't forget that fat is really important for helping us absorb the vitamins and minerals that are fat soluble and it's also there to keep us full longer. If you think about those little Debbies, then those are pretty high in sugar. I don't know about the fat content or protein for that matter, but the fat and protein are especially important for keeping us going longer. Kit: (10:23) Does it make a difference which kind of fat? Lucy: (10:25) Oh yeah, but that would be a whole episode all in itself. Kit: (10:29) How about a couple of rules of thumb instead? Lucy: (10:32) Yes. If you look at it and you can identify the original source of where it came from, then that's a pretty good indicator that it's a good fat. So you think about your nuts that you put in your trail mix. That's great. Think about the coconut oil that you use to make the granola. That's wonderful. Thinking about Avocados, not that everybody's bringing those on the trail, but I did do that in my last backpacking adventure. Thinking about nut butters and these kinds of healthy fats are going to be better fuel. Kit: (11:06) At the end of the interview I'll have some more details about what she's talking about here as well as on the website, adventure, travel show, podcast. Slash. Nutrition. What about meat? Fats like beef, fat. That's something we can pronounce and we can see where it came from. Lucy: (11:21) Yes. Uh, coming from my perspective, I always encourage more happy, healthy meat. So things that are grass fed, organically raised, those are going to be a better option. Kit: (11:33) And then how about salt when we're out there too, cause we're perspiring so much. Is Salt something we need to be paying attention to? Lucy: (11:41) Certainly. And it's going to be there whether or not you try to add it. For most of us, so anytime you're eating anything out of a crinkly, there's typically going to be sodium included. When this becomes really important for our profuse of sweaters, especially those that have discovered that white rain around their hats or maybe around their t-shirts. If you're seeing that, that's a pretty good indicator that you are a salty sweater, which means it might be a little extra important for you to intentionally add salt, whether that's doing the salt tabs for people that are really into more of the endurance longterm kind of activities. Those might come in and, or I'm a big advocate of hot sauce because it's tasty and salty. Kit: (12:37) I love that tip. That's a great tip. Well, it appears I'm one of those salty sweaters. I just thought that was dirt or sunscreen or something. I never really made that connection. I didn't know I was leeching out my salt at those electrolytes. So it's not just about the salt. Lucy: (12:52) People put a lot of emphasis on salt, but we can't forget magnesium, potassium and the other electrolytes are also important to Kit: (13:00) replenish. If I see those rings on my hat, does that tell me that I'm not drinking enough water? No. It means you're drinking lots of it Lucy: (13:07) water and your body's getting rid of it as it sees fit, um, to try and keep you cool. And some people found that there's a lot of benefit. They carry the little powders of different electrolyte enhancers. So you know, especially when you're on the trails, sometimes just drinking water all day it gets old. And at the end of the day having one of these little powders, there's one in particular called scratch that I've heard great things about. Uh, I haven't tried it yet myself, but it's a good electrolyte blend and it's a little flavorful. Kit: (13:41) All right, I'll have to put a link to that in the show notes and on the website. So let's talk about things that we can, again, we get back to, it's hard to, to carry things on the trail or in a backpack of, or our bike pack. We're bike packing. What are some nice healthy options of things that actually tastes good that we could be bringing with us? Such good questions. I subscribe to that Lucy: (14:04) the lighter is better and so I do partake in those frozen meals. Actually, I was on a backpacking trip with a friend of mine who knew I was a dietician and he was excited and he didn't say this ahead of time, but he was looking forward to traveling with the dietician to see what I ate, assuming it was going to just be the pinnacle of health and wellness, so he was really horrified when I pulled out my most favorite meal, which is the mountain house beef stroganoff to have for dinner that night because I don't subscribe to needing to focus on your health on the trail. That's something that you need to be doing off the trail, but there are ways to be healthier while you're out there without adding a lot of, for instance, I really love those little pouches of the fruit and Veggie blends just to give me a little like wink and a nudge at some nutrition. That's the colorful kinds of nutrition. They're not always the most lightweight, so some people also get into the freeze dried fruits or vegetables. I did start making some of my own backpacking meals, so I was able to sneak in a little bit more veggies with some freeze dried carrots, potatoes, celery and so forth. Kit: (15:24) One thing I learned in my research is that the freeze dried food is better for you than the dehydrated food because you lose some of the nutrients when they dehydrate it. But the freeze dried not so much and it has a significantly longer shelf life, sometimes up to 30 years. So what's the deal on when to eat? When we're out on our adventures? Do we graze all day long? Do we eat our three square or what? What's, what's the latest on that Lucy: (15:52) yet? That's a good question. I always encourage that you're doing a little bit throughout. So if you're doing something that's requiring a lot of energy, um, hiking, biking, paddling, whatever, then anything over an hour we recommend that you refuel with some sort of, typically some carb and depending how long you're going, maybe carb as well as protein. So I take marathon runners as an example because they've needed to get good at this running three and four hours where you don't necessarily feel hungry. I eat breakfast and I can go hike, you know, two or three hours and not really feel hunger, but my brain starts obsessive thinking of food and that's when I know, oh I guess my body's trying to tell me that I need a little bit more energy right now even though my mind is like I just ate. It's been two hours. Kit: (16:51) So are we talking a handful of trail mix or talk to us a little bit about portion size. Lucy: (16:56) That depends on your size. I'm not a particularly big person, so I'll have one fig Newton and that'll be fine for another hour. But for somebody that's bigger and or carrying more weight on their back or otherwise they are going to need more energy. So it's very, very body dependent. There's not a super secret magical formula. It's a matter of tuning in and listening to your body and if at the end of the day you feel like a bottomless pit and you just can't get full, then that's a good indicator that you didn't eat enough and you need to do a little bit more feeling throughout the day tomorrow. Kit: (17:33) Now let's talk about energy bars. I hear they're good. I hear they're bad to hear. They're full of sugar. I hear they're just wasted calories. So do you have any opinions on those? Lucy: (17:42) I do. So I was at a convenience store tour with a client of mine and we were at all the foods that they offer at at a normal gas station store and we got to the Plethora of energy bars and he's not going on the trail. He's good about to get on an airplane. So he's like, which one is the best one? And I had to be honest with him for that scenario, when you have apples and are boiled eggs or yogurt without a lot of sugar or nuts, when you have other whole food options, I'm always going to encourage you to eat that first. When you're eating a bar, they've taken whole foods and processed them into this, what they call a health food. But if that was really true, then that wouldn't be able to live on the shelf in your cupboard for a months or years at a time. So when you're on the trail, I think that there's plenty of good options because sometimes you just need energy. So it's not about being perfect picture of health, it's about being fueled for what you're doing. So I would say, yeah, I'd rather you choose an rx bar versus a snickers bar because our x bar is going to be a little bit better balanced energy. Kit: (19:06) So if we're trying to be healthy and we're looking at these bars, are there any rules of thumb or any advice of this many grams of sugar is good or bad or tall? Talk a little bit about that. Lucy: (19:17) Yes. Yes. When health is your, would your motivator, I mean, what's you're going for? I skipped the nutrition facts numbers because it's not, it's a jumble and I'd rather you just go straight to the ingredients list. Um, I mentioned the rx bars because when you go the ingredients list, you'll see it's nuts. It's egg whites that they've powdered and it's dates or some other dried fruit. It's whole real foods. I don't know. I don't necessarily want to pick on the ones that I don't agree with. I just always encourage people to look at the ingredients and if you can recognize most or all of the ingredients is things that you would put on your very own grocery shopping list. Then choose that. If you can't pronounce it and you don't know where you would find Gargamel and so lasts of then then that might be something that you can put back on the shelf Kit: (20:16) at home. I try not to buy things that come in boxes or bags and kind of use as my rule of thumb to keep away from the processed foods array. The way I understand it, they're removing a lot of the nutrients when they do a lot of the processing. So can you talk to us a little bit about what is processed food? Lucy: (20:34) Well, if you are going to the grocery store, 99% of the food that you're buying is processed, processed simply means that somebody else came in and has prepared this for you in some way. So if you look at, we'll go to the produce section, kind of visualize that. You can see there's whole carrots and then you can see those carrot chips or those baby carrots. Those baby carrots are processed. That's just big carrots. What they've dwindled down into a little baby size, bite size. So, and that's in a bag, but then you get into the what's actually in this. So we're now in the aisle and we're talking about Ritz crackers. Then that's where it's like, okay, that's processed in a way that there's, when you look at that label, it's enriched wheat flour and that word enriched. That means that they've taken the whole grain, they've stripped all the nutrients out of it, and now it's just white flour. Kit: (21:41) And so if I understand it right, I think they strip out the, the whole grains are what we consider the goodness of it. And then they quote unquote enrich it by adding some vitamins back to it. Lucy: (21:51) Exactly. Yeah. It's a, it's very much like that, so it's back to the ingredients list. When you look at that bag of baby carrots, it still just says carrots. So even though it's processed, it's still a good choice. But then if you look at the laundry list of ingredients on cereals and other types of foods and bags and boxes, then that's when we know it's probably better just to make a different choice. Kit: (22:17) So they trick us with the word enrich, trying to make us think that that's good for us. They also trick us with the word natural, which I believe does even have an official definition, so you can pretty much use that however you'd like. Any other words? They trick us with multi-grain. Oh boy. Tell us why. Lucy: (22:37) Yeah, often they, they want you to think that you're being virtuous because it's multi-grain, but that doesn't actually mean that it's a whole grain. It just means they put a bunch of different grains into that particular food. Kit: (22:51) Okay. I've fallen for that one. Any other ones you can think of that's a good one. Lucy: (22:56) Cholesterol three your pretzels were always cholesterol free. They just decided to put that on the label because they can, Kit: (23:05) I often see packages touted gluten free. Gluten free. Exactly. They'll put on packages of things that never had any wheat in them. Exactly. But they're just trying to sell something and yeah, they're riding a trend. Lucy: (23:20) [inaudible] and so, well we see that a lot with protein. Now. I've been hearing a lot of my clients are choosing special k protein blend and so I finally looked at the label this week and they add soy protein isolate, which I'm not saying that's not real food, but it's not necessarily something you're going to put on your grocery list again. So I'd rather you eat a hard boiled egg with a bowl of oatmeal or something. Whole grain, like whole grain toast from bakery. Okay. Kit: (23:56) What other advice would you give us? Uh, things that we can think about or bring with us when we go out on the trailer or bike pack or wherever it is that we're going. Lucy: (24:04) The travel food is, I've just learned about a really wonderful resource. I'm going to have to send it to you cause I can't think off the top of my head what it's called. But for the cyclists of the world, there's something called these rice balls or, or rice bars and you can make them sweet or savory. So for people that are just feeling a little inundated with all this sweet that's jammed packed on the, you know, in the bars and so on. These rice balls basically make rice and then you put a layer of maybe it's barbecue meat or maybe it's um, cinnamon apples or blueberries or whatever. And then you do another layer of rice and you make it so that at this own little energy bar that you can wrap up in foil and it's really easy to, to eat while you're out on, out on the trails. Kit: (25:02) Are these rice balls good for multiple days or is it something you have to eat within a couple of hours? Lucy: (25:08) Oh, it's good for multi multiple days. Well, it's not something I'd keep on me for over a week, but if you're out there for a couple days and then it's going to be all right. Kit: (25:21) Okay. Yeah. I'm always afraid about things going bad on me. So a big fan of I'm at, one thing I like to do is take a tortilla and spreads and peanut butter on it and put some raisins on it and roll that up. And that's delicious. That's a great one. I don't, I only eat it when I'm camping, but it's actually pretty darn good. Any other favorite things that you'd like to bring on that would fall in the nutritious side that are also good to bring out? Lucy: (25:46) Yeah, I really like the Sandwich thins. Uh, so, um, do a veggie patty, like some sort of, um, Morningstar, whatever vegetable tatty that I can heat up and then toast the sandwich then. And I'll do that and I'll bring those little packets of mayonnaise and mustard with me and I'll have a delicious little Kit: (26:09) fake hamburger on the trail. Any of the things that you want to tell us about things that we should be thinking about for nutrition and keeping ourselves in balance while we're getting ready to do our adventures or out on our adventures. I always just Lucy: (26:23) remind people that your body's telling you things all day, every day and the key is learning to tune in, so on this journey, a whatever next adventure you're preparing for while you're training or while you're getting ready for the adventure. Start Tuning in and noticing when can I tell I'm hungry after an adventure and how do I know when I've had enough and what are the best snacks that are going to not give me, you know, blow to, or yeah, I can just give me enough fuel to keep going. Kit: (27:00) That sounds like something we should be doing everyday anyway, just to see how the different foods make our bodies feel. Yes, ma'am. Just being a little bit more mindful afterwards. We know we're supposed to be mindful while we're eating, but not always doing that, but I probably don't think afterwards, Oh, do you know they didn't really sit that well with me or that did great and feel wonderful. Lucy: (27:19) [inaudible] exactly. Kit: (27:22) So good. Now listen, I understand that you finally wrote the book. You told me you were going to write it. Why don't you tell me about that? Lucy: (27:28) I did a, well it's called T. G. I m, start happy, stay healthy and it's a workbook that you could, it's designed to be a once one entry per week, so 52 weeks, but you could also read the book front to back in about an hour if you want to. And it's the idea that when we start with the idea of loving this journey of being our happy, happiest, and healthiest selves, start happy, stay healthy. If you come to it with the approach of I'm going to learn to enjoy this journey, then it goes a lot better than when we're punishing ourselves and dieting and restricting. And so the, each of the entries just offers a different tip and tool of how to treat yourself well on the journey of life. Kit: (28:25) Can you share one of the tips that are in the book? Lucy: (28:27) Certainly. All right, so one of my favorite entries for this upcoming travels spring in summer and fall season, it's staying well balanced through summer vacations and I provide five different tips for how to enjoy your vacation without feeling like he's completely run yourself off the road of healthy and happy and it includes certain tips. Obviously if it's a travel adventure then you're already going to be physically active hopefully. And then it just talks about being careful about what we're drinking, how many calories we're taking in that way. Also just the importance of fiber because you like to keep things moving while you're traveling. At least I know I do. Kit: (29:14) Well, I'll put a link to in the show notes for your book. Um, is that available everywhere or how, how do people find it? Lucy: (29:21) It's on Amazon. Kit: (29:24) Don Amazon. Okay. I'll put an Amazon link into the show notes and on the website and then also tell us a little bit about your, your coaching and your well balanced nutrition business. Lucy: (29:35) I be going to, well balanced nutrition. It's, you know, how you go on Google or any website and find, there's just 14,000 different new diet and lifestyle recommendations, right? It's like, I don't know, should I be Vegan? Should I go Paleo? Should I whatever it, there's so many options and it's very confusing. And what we do as nutrition wellness experts is we take a lot of what you already know and help you make it become your lifestyle. So we're talking about behavior change and longterm goal achievement instead of those chronic fad diets. Kit: (30:22) Can you share a success story about one of your clients? Lucy: (30:25) Oh my gosh, yes, please. I have one that she was, or she is an avid hiker, loves to go stomp in the woods as she says. And she broke her ankle unfortunately while hiking twice, um, in the last two years. And the last one really got her down and out. I'm needless to say, she, when she was out of commission from hiking, she got a little depressed. So we've met in November of last year in 2018 and she recognized that there was some emotional eating going on in the evenings. So that was really the first thing that we tackled. And she developed some other tools and coping mechanisms where she was no longer relying on the food at night. And then in January she got some blood results from the doctor that she did not like. So she was very motivated to address some of her other eating habits. And together with, we have an online tracking tool, so of course an app where we're able to stay in touch with our clients in between appointments and we are able to watch what you're eating, give some guidance and feedback to help you make those really healthy, well balanced choices. And she's now lost about 27 pounds and is hiking at least three or four miles almost every day. Kit: (31:44) Hey, good for her. Now Lucy, can people do this online with you or do they have to live in the triangle area of North Carolina? Lucy: (31:51) It depends, um, on your preference. We do have virtual sessions available. Insurance covers our services if you're in the area, we're in south Durham. Kit: (32:04) Oh good, good. I'll make sure I'll put links to everything in the show notes in the website so that people will be able to find you and Lucy, it's been great talking to you. It's been so long. I'm so glad to hear about you and your business and I remember you saying on our backpacking trip that you wanted to do that new, you went out and you actually did it and you've been doing it now for over five years. It's wonderful. Lucy: (32:24) Yes. Thank you so much. You were very helpful on the journey and I'm so grateful. Kit: (32:30) I've got a few more of the nitty gritty details of some of the things that we need to think about when we're thinking about our nutrition both before and during our one, whatever our adventure might be. And I'll put all these in, like I said, the show notes and the website. However, I will also have a downloadable pdf that you can either download or it'll come automatically with the monthly newsletter next month that'll have some of the key figures that you need to know to kind of get an idea of what you need to do and bring. So it'll all be in on a single piece of paper. Make it nice and easy. So anyway, a couple of takeaways and a couple of things that we need to add to Lucy's and my discussion. I love how she said think of food as fuel or fluff. Kit: (33:10) And the important takeaway that we've got from today is obviously we all know we should be fueling our body with nutritious foods. However, the fluff comes in handy. Let's say you're about to do a major ascent or there's something you're about to do. This going to take a whole lot of energy. The fluff is what's going to get you that energy quickly because it breaks down so quickly. So that's when you want Lucy's case, the candy corn or for me a snickers bar or something like that, that if you just need that little burst of energy, that's when you use the simple carbohydrates, the complex carbs, keep your energy at a good level all the time. And talking about energy, where does it come from? There's an important thing I learned about [inaudible], I'm probably saying this wrong glycogen and this is your stored energy, your stored carbs. The body can only store so much about 500 calories worth in your liver and anywhere, depending on your body, 500 to 2000 calories in your muscles. So these are our gas tanks. We have to keep refilling. If you're doing something with high intensity, you've got to keep that constantly replenished. So that means adding 15 to 30 grams early to top of our tanks. Kit: (34:22) And also I read too that if you're, let's say you're doing a long distance hike or you're really, really pushing yourself on whatever it is that you're doing. And most examples that I read about it would be like long distance hiking where every day you're getting up in, you're hiking, you know, anywhere between 10 and 30 miles a day, whatever the case may be, they encourage you to eat your last meal like 30 minutes before bed so that during the night your body stores that glycogen so you're ready to go the next day. When you don't get the proper nutrients and you don't replenish your body, not only are you losing the energy stores, but you might also be missing out on some of the micronutrients and some of the negative effects of those. If you're not getting enough vitamin C, that's going to depress your immunity and also can cause some damage to connective tissues, which is super important. Kit: (35:08) When you're doing something with your muscles in your body, that's really important, so you've got to figure out some way to add some vitamin C to your date. A lack of vitamin C can also exacerbate some aching swollen muscles. If you're not getting enough vitamin B's at the B vitamins, that's going to really affect your energy and your and your metabolism. I'll also affect your nervous system. If you don't get enough vitamin B, you might become sluggish, you might make some bad decisions, your brain's going to be a little foggy, so super important as well, and you need to try to get some calcium in there somewhere too because that can create some cramps. And so when did you get all cramped up in hiking, you're probably not getting enough calcium, particularly for women. You want to make sure you're getting enough iron and a good source of that could be some dehydrated Kale. He probably didn't get a taste it just mix it in with something else. Kit: (35:58) Your backpack food tends to be a little bit bland, so I'd also recommend bringing an assortment of spices, particularly the hotter ones, like the red pepper flakes, chili powders, et cetera. Lucy recommends bringing the hot sauce. It a lot of times you get the little condiments from the packets and I also like to say the condiments like the Manet's a mustard, they're great for travel. Changing up your spices can make the same foods taste different every night, which will help a little bit. To give you a little bit of variety at little pack weight, I want to talk about different meal ideas like breakfast, one of my favorites, and it's kind of counterintuitive, but I like something warm in the morning, particularly if it's a little chilly in the morning. I liked instant mashed potatoes with beef jerky chunks in it. It gave me some protein, it was warm, it was filling, it was easy and fast. So that's one of my go to favorites of course, oatmeal. And if you could add some nuts in that and some dried fruits that makes that quite tasted, it brings some cinnamon. Kit: (36:58) One of my favorite lunch things, as I mentioned earlier, is taken a whole wheat Tortilla, slathering it with peanut butter and then sprinkling with raisins and rolling that up. It lasts a long time. So you can carry that with you for several days, not worrying about refrigeration and it's tasty. Filling full of good proteins and good snacks that you can bring nuts. Of course they're, they're calorie dense and they've got the good fats in them so, and the protein. So that's, that's an excellent source. Also hard cheeses, you can bring hard cheeses and they will last a few days for that. Refrigeration, none in the soft ones, but the hard ones. Also hard meats like Salamis and pepperoni's don't need refrigeration as well. That's great to get some extra protein dinners. The packaged meals were usually my go to and now after what I've learned from Lucy and in my research, I'm going to stick just with the freeze dried versus the dehydrated because of the better quality of the food with it. Kit: (37:54) The nutrients are preserved better. Yes, but they're expensive if you don't want to spend the money. I met a man when I was hiking up in my hiking robe up in Raleigh and he said he had to deal with his backpacking buddy. He had to carry the kitchen and the food in exchange for the buddy making and preparing all the food and the buddy used a cookbook called lip smack and backpacking and he said everything that the guy made was delicious. So I'll put a link to that too on the website and in the show notes. [inaudible] Kit: (38:26) good source of carbs are those little honey sesame sticks you can buy and I like these little upbrand sticks that I get over it and like the near the vegetable area I throw myself, but they're also greatest snacking foods. It's a good idea to bring a little bit of a small container of olive oil or canola oil to add a little bit more fat to your dinners as well. Some of my favorite protein sources are of course beef jerky, beans, nuts, seeds, powdered milk, powdered soy protein plus you get some calcium with these last two. I like the tuna that comes in the foil packets and then if you get some of the oil, if you get it in the olive oil, that's going to add a little bit more fat to it. And again, like I used those little convenient store Manet's is that don't need to be refrigerated so I can make like a tuna salad in the pouch and speak in the pouches. Kit: (39:15) Please do practice the leave. No trace. You pack out all of your garbage. That includes your toilet paper. I usually keep a big Ziploc bag and I labeled trash. I don't get it confused and everything goes in there and don't forget to drink plenty of water. Hydration is super important. If possible, use one of those bladders that so that you have constant access. You'll tend to drink more if it's there and you don't have to drop your pack or get somebody to grab your bottle for you. You can learn more about your water options and what a treatment options. On episode number three of this podcast, the adventure travel show podcast, I'll also put a link to that in the show notes, and a good rule of thumb is if your urine is yellow, you're not drinking enough. It should be close to clear and that tells you that your body is getting proper hydration and consider bringing some of the electrolytes because the sports drinks I keep reading are not really the best thing for you. Kit: (40:12) Some of them have too much sugar, some of them have too much salt. If you want to make your own mix, you can add some salt to water. When you're sweating and you're working out, you lose about a gram of salt per liter and when looking at the labels, as Lucy suggested, anything that says Syrup means sugar. The only good syrup's truly are the honey and maple syrup and try to get your sugar more from the fruits than from the processed sugars that they add in there. Remember, you don't have to memorize all this stuff. I've got it on the website for you. Adventure travel show, podcast.com/nutrition and there's also going to be a recipe for ace, a snickers trifle and links to some other recipes as well that you might find interesting. I hope you learned a lot from today's program and many thanks to Lucy for coming on the show to help us out. Be sure to subscribe if you haven't done so already, it's free and available on all podcast apps, including now Pandora, which we were selected to join. If you've enjoyed today's program, please share it with your adventurous friends. Word of mouth is the number one way that podcasts are found, and so you are instrumental in building this podcast. Thanks. I sure do appreciate it. I also really appreciate that you give your time to listen to this podcast. Thanks. Until next time, this is kit parks adventure on. Nutrition for Outdoor Adventures by Kit Parks is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License. Based on a work at http://adventuretravelshowpodcast.com/outdoor-adventure-nutrition/. Permissions beyond the scope of this license may be available at https://activetraveladventures.com/contact-us/.

It's worth mentioning that timing is one of the top relationship killers between creative teams and those they serve. Some clients have a tendency to drop big projects on their team without asking how much time it will take, while assuming they know how long something will take to create. Similarly, creative teams often operate out of a position of fear of losing the account and do not establish firm timing expectations at the start and throughout the relationship. If the creative team is too afraid to lead the timing expectations, and push back when they are challenged, it leaves plenty of room for the client to make unrealistic assumptions. Solution: As part of an on-boarding process for new relationships and on-going projects, make timing its own talking point. This is a top-level priority, folks, so give it the space to be sorted out by the client and creative team alike. Example:
 “Let's talk about timing for this project: Ideally we need it by [date], but I don't work in this space – what is realistic to produce the best possible work?” By taking this approach, you show that you respect the time needed to create greatness for your product, and this show of respect will make your creative team think of you/your brand as their favorite to work with.

Spreaker Live Show #172 for Nov 28th, 2018Show Duration: 43 minutes- Host: I’m Rob Greenlee of Voxnest that operates Spreaker. I am a 14+ year podcaster that started out on the radio. This is the official podcast of Spreaker platform. @robgreenlee - rob(at)voxnest(dotcom)- Co-Host: Alex Exum, Host of "Live Talk" and “The Exum Experience Podcast” on Spreaker- We stream LIVE every Weds at 3pm PST / 6pm EST from SpreakerLiveShow.com- You can now get the show on Google Podcasts App on Android- You can hear this show on Amazon Echo Smart Speakers now via the New Spreaker Skill- If you want to send me an audio promo for your show, I would be happy to play it on the show. - Just create an MP3 and give me a brief description of your show in an email to me at (rob at spreaker.com)- We also announced that we have hired a NEW Head of Content at Voxnest (Spreaker) - Jonathan Zenti out of Rome, Italy. He will be joining us soon here on the show to talk content with us. He is a storytelling podcast producer and recently won a Third Coast Podcast Conference Award for his Meat podcast - http://www.meatpodcast.com/- We have also Hired a new Head of Strategic Partnerships - Mattia Verzella out of NY - This all means things are going to me moving faster on many fronts at the company. - Deezer podcast distribution support is coming soon too. More next week on this topic.Show Today: - Should your do your podcast over a holiday?- International Podcast Advertising is Growing - Record your podcast hand-free with Siri Shortcuts and Spreaker Studio- Listener CommentsOn the show today:- International Podcast Advertising is GrowingWe announced a deal with DAX to drive more podcast advertising opportunities to all podcasters building audiences outside of the USA into countries like UK, but are doing it in Canada, Italy, Spain and other countries.We are growing this area with our international presence.Podcasting solution provider Voxnest announces today that it has partnered with DAX to help monetize UK audiences. Voxnest customers, including those on the company’s Spreaker platform, now have the benefit of DAX monetization, while advertisers can take advantage of advanced targeting and measurement solutions. “It’s an exciting time to be involved in this medium, and we’re confident that our easy-to-use, efficient and scalable solution for creating, monetizing and distributing audio content will have a catalyzing effect on creators worldwide.”This is utilizing Dynamic Ad Insertion technology at Voxnest to Spreaker to help all levels of podcasters to monetize.- Record your podcast hand-free with Siri Shortcuts and Spreaker StudioWith iOS 12, Siri became more than just a voice assistant, it became your virtual mind reader, with the ability to recommend you things you should, or usually do, at particular times.Siri now has the power to automatically identify your common tasks, location or calendar events and will tell you whether you should be somewhere or doing something.Also, it suggests specific apps for specific situations, via its visual interface when you access Spotlight search or with the lock screen – meaning that you can repeat actions quickly and easily.Now users will be able to record phrases which Siri will understand as triggers for predefined actions and this means that it’s even easier to access some of Spreaker Studio features in iOS on iPhone and iPad.Example: Let your voice take control, use Spreaker Studio hands-freeMost interestingly though, there are two special Siri podcast commands available to use with your Spreaker Studio App which will make your podcasting life even easier.First up, is the ‘Record Audio’ trigger, there’s no need to press a button, say the command and you’ll be recording. So even if you’re out and about and doing 200 other things at once, there’s no excuse now not to get podcasting!https://blog.spreaker.com/record-your-podcast-hand-free-with-siri-shortcuts-and-spreaker-studio/- Coming Events Spreaker will be at:http://Podcon.com in Seattle - Jan 19-20, 2019 - Large eventSpreaker will have a booth and Sponsorship this year - Listener Comments & Questions:Mark Dowding - Spreaker Podcaster here - https://www.spreaker.com/user/maninbetaI have to admit I am with Alex on the Pandora thing. Being from outside the USA I don't even see my podcasts getting on to their platform, can we even get on to the Google platform yet?The other issue I have is with listener feedback. Is this going to be yet another place I have to check for listener comments? I don't want to alienate people by not responding to them. But there are too many platforms now to keep track of and see feedback on. I am now of the opinion that if you know your audience then you know where they are mostly consuming their content. I do a Football Manager podcast, a niche made mostly of a younger audience who consume a lot through youtube and Soundcloud. So those are the platforms I focus on (outside of the usual Apple, RSS crowd).Spreaker/Voxnest Links:https://Voxnest.comhttp://blog.spreaker.comhttp://SpreakerLiveShow.comhttps://Spreaker.comEmail: rob at voxnest.comSend Questions and Comments to:Twitter: http://twitter.com/spreaker using #SpreakerLiveTwitter: http://twitter.com/VoxNestTwitter: http://twitter.com/robgreenleeTwitter: http://twitter.com/alexeum Tech Support: support at spreaker.com

Spreaker Live Show #172 for Nov 28th, 2018Show Duration: 43 minutes- Host: I’m Rob Greenlee of Voxnest that operates Spreaker. I am a 14+ year podcaster that started out on the radio. This is the official podcast of Spreaker platform. @robgreenlee - rob(at)voxnest(dotcom)- Co-Host: Alex Exum, Host of "Live Talk" and “The Exum Experience Podcast” on Spreaker- We stream LIVE every Weds at 3pm PST / 6pm EST from SpreakerLiveShow.com- You can now get the show on Google Podcasts App on Android- You can hear this show on Amazon Echo Smart Speakers now via the New Spreaker Skill- If you want to send me an audio promo for your show, I would be happy to play it on the show. - Just create an MP3 and give me a brief description of your show in an email to me at (rob at spreaker.com)- We also announced that we have hired a NEW Head of Content at Voxnest (Spreaker) - Jonathan Zenti out of Rome, Italy. He will be joining us soon here on the show to talk content with us. He is a storytelling podcast producer and recently won a Third Coast Podcast Conference Award for his Meat podcast - http://www.meatpodcast.com/- We have also Hired a new Head of Strategic Partnerships - Mattia Verzella out of NY - This all means things are going to me moving faster on many fronts at the company. - Deezer podcast distribution support is coming soon too. More next week on this topic.Show Today: - Should your do your podcast over a holiday?- International Podcast Advertising is Growing - Record your podcast hand-free with Siri Shortcuts and Spreaker Studio- Listener CommentsOn the show today:- International Podcast Advertising is GrowingWe announced a deal with DAX to drive more podcast advertising opportunities to all podcasters building audiences outside of the USA into countries like UK, but are doing it in Canada, Italy, Spain and other countries.We are growing this area with our international presence.Podcasting solution provider Voxnest announces today that it has partnered with DAX to help monetize UK audiences. Voxnest customers, including those on the company’s Spreaker platform, now have the benefit of DAX monetization, while advertisers can take advantage of advanced targeting and measurement solutions. “It’s an exciting time to be involved in this medium, and we’re confident that our easy-to-use, efficient and scalable solution for creating, monetizing and distributing audio content will have a catalyzing effect on creators worldwide.”This is utilizing Dynamic Ad Insertion technology at Voxnest to Spreaker to help all levels of podcasters to monetize.- Record your podcast hand-free with Siri Shortcuts and Spreaker StudioWith iOS 12, Siri became more than just a voice assistant, it became your virtual mind reader, with the ability to recommend you things you should, or usually do, at particular times.Siri now has the power to automatically identify your common tasks, location or calendar events and will tell you whether you should be somewhere or doing something.Also, it suggests specific apps for specific situations, via its visual interface when you access Spotlight search or with the lock screen – meaning that you can repeat actions quickly and easily.Now users will be able to record phrases which Siri will understand as triggers for predefined actions and this means that it’s even easier to access some of Spreaker Studio features in iOS on iPhone and iPad.Example: Let your voice take control, use Spreaker Studio hands-freeMost interestingly though, there are two special Siri podcast commands available to use with your Spreaker Studio App which will make your podcasting life even easier.First up, is the ‘Record Audio’ trigger, there’s no need to press a button, say the command and you’ll be recording. So even if you’re out and about and doing 200 other things at once, there’s no excuse now not to get podcasting!https://blog.spreaker.com/record-your-podcast-hand-free-with-siri-shortcuts-and-spreaker-studio/- Coming Events Spreaker will be at:http://Podcon.com in Seattle - Jan 19-20, 2019 - Large eventSpreaker will have a booth and Sponsorship this year - Listener Comments & Questions:Mark Dowding - Spreaker Podcaster here - https://www.spreaker.com/user/maninbetaI have to admit I am with Alex on the Pandora thing. Being from outside the USA I don't even see my podcasts getting on to their platform, can we even get on to the Google platform yet?The other issue I have is with listener feedback. Is this going to be yet another place I have to check for listener comments? I don't want to alienate people by not responding to them. But there are too many platforms now to keep track of and see feedback on. I am now of the opinion that if you know your audience then you know where they are mostly consuming their content. I do a Football Manager podcast, a niche made mostly of a younger audience who consume a lot through youtube and Soundcloud. So those are the platforms I focus on (outside of the usual Apple, RSS crowd).Spreaker/Voxnest Links:https://Voxnest.comhttp://blog.spreaker.comhttp://SpreakerLiveShow.comhttps://Spreaker.comEmail: rob at voxnest.comSend Questions and Comments to:Twitter: http://twitter.com/spreaker using #SpreakerLiveTwitter: http://twitter.com/VoxNestTwitter: http://twitter.com/robgreenleeTwitter: http://twitter.com/alexeum Tech Support: support at spreaker.com

If you're working too hard and still not generating the revenue you desire, you may not be honoring your core values. These core values, when sacrificed, create disharmony, frustration, and struggle in your life and business. Honor your core values and you create flow, ease and success. Know your core values and adjust your business model accordingly. The key here is to learn from other successful business people, but put your own spin on it. When you honor your core values you'll find a magic formula that allows you to work the way it works for you. In turn, your clients will be even better served. Go to http://www.accountabilitycoach.com/values-clarification/ and download a complimentary values clarification exercise to help you get clear on exactly what your values really are. Example: Let's say freedom is one of your core values, yet you're tied to a desk. Perhaps one of your core values is family, yet you need to work long hours to generate the revenue you need to support your family. It's easy to see how ignoring the values most important to you can be the source of frustration or struggle. If you do get value from these Podcasts, please take a minute to leave me a short review. It is very much appreciated. Go to http://www.accountabilitycoach.com/Achieve.Your.Goals.Free.Gifts.Now/ and get 3 FREE gifts including a special report on 10 Power Tips for Getting Focused, Organized, and Achieving Your Goals Now. Join the Silver Inner Circle (IT'S FREE) and receive 10% off on all products and services in addition to having access to many assessments and complimentary resources so you can begin achieving your goals in the timeframe you want, so you can have the life you desire. Get started today by going to https://www.accountabilitycoach.com/coaching-store/inner-circle-store/ and Join the FREE Silver Inner Circle. Aim for what you want each and every day! Anne Bachrach The Accountability Coach™ The Results Accelerator™ To help you stay focused and on track to achieving your goals, check out these other high-value resources. - Subscribe to my YouTube channel (http://www.youtube.com/annebachrach) - Subscribe to my Blog (https://www.accountabilitycoach.com/blog/) or Subscribe to my blog on Kindle and receive business success tips http://www.amazon.com/The-Accountability-Coach/dp/B003JBHR4Y/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1315931264&sr=1-1 - Anne's Facebook page (http://www.facebook.com/TheAccountabilityCoach) - Anne's Linked-in page http://www.linkedin.com/in/annebachrach Business professionals and entrepreneurs who utilize Anne Bachrach's proven business-success systems make more money, work less, and enjoy better work life balance. Author of Excuses Don't Count; Results Rule, Live Life with No Regrets, No Excuses, and the Work Life Balance Emergency Kit. Get your audio copy today.

The Key to Authentic Selling with Jeff Davis #207 In this episode we meet long time Sales Babble listener Jeff Davis and author of the new book The Power of Authentic Leadership.  Jeff and I discuss the importance of sellers embracing a leadership role, and apply their personal value system  to build trust in prospective clients. Jeff gives the key to authentic selling with a 3 step process for authentic leadership. Sales Credibility Every day sales professionals  put themselves and their products and services into the world. Success is dependent on effectively connecting with prospects. To do that you must have absolute buy-in to what you’re selling. People sabotage themselves by not fulling committing to the product/service.  Customers can read that and not trust. Three Step Authentic Selling Process The key to authentic selling is knowing yourself, your product and aligning the two when selling: Know your personal VALUES – it’s not what you know, it’s what you apply Make sure your VALUES are applied to what your SELLING (solving a need, providing a genuine solution). Make sure the two values align. This builds trust. Example: Let’s say you have a personal value of “integrity”. When you’re  qualifying clients and identifying needs, leverage that value. With integrity, you will naturally focus on benefits (that add value to the prospect) vs features that tend to cater to the sellers ego. Place the customer first and tip the odds to your favor. Common Values of Leaders Leaders commonly exhibit the following characteristics: Integrity No hidden agenda (higher than making money) Serving Others Having the best interest of others Have a personal vision for them in the world, apply their values within that vision Take Initiative ( fully take responsible) Serve and protect their employees ( fire bad clients who abuse their company/staff) The key to authentic selling is to take the leadership role and serve your customers. Take Action Plan Get out and meet prospects and clients face to face. Don’t over rely on marketing, email, social media and phone calls. How to Find Jeff Davis Website: http://jeffdspeaks.com/ Twitter: https://twitter.com/JeffDavis027 Facebook: https://www.facebook.com/authorjeffdavis/ LinkedIn: https://www.linkedin.com/in/speakerjeffdavis/ Instagram: https://www.instagram.com/jld016/ Jeff has kindly offered Sales Babble listeners a free PDF copy of my bestselling book, The Power of Authentic Leadership. Send an email to his  Executive Assistant Meg meg@jeffdspeaks.com Selling Mindset Here are past mindset episodes with terrific advice you can apply today! The Purpose of Sales with May McCarthy #203 Time To Sell Mindset with Chris Spurvey #202 Three Step Process to Narrow Your Sales Focus #201 Why Commissioned-Based Sales Plans Fail to Work with Justin Clark How To Learn The Secret Lingo of Your Customer with Jeffrey Shaw #192 Phiology: Secret Code of Leadership David Eisley #189 Sales Success Triangle of Attitude Behavior Technique with Glenn Mattson #187 How to Pitch Shark Tank with Michelle Weinstein #184 How to be a Sales Sherpa with the Hyperconnected David Fisher The Art of the Help with Larry Levine #182 The post The Key to Authentic Selling with Jeff Davis #207 appeared first on Sales Babble Sales Podcast | Sales Training | Sales Consulting |Sales Coaching.

Welcome to Real Fast Results!  This is Daniel Hall, and I’m very excited about this particular episode because I’m bringing on a guest who is going to be covering a topic that I am intensely interested in.  His name is Stephen Key, and he is going to be going over the idea of licensing your ideas for passive income.  That means selling your ideas to companies and making a royalty income from that. I have searched high and low for an expert to come on who is both very accomplished and willing to share their secrets.  So, I am very appreciative that Stephen decided to join us today.  Stephen, welcome to the show. Hopefully, the people reviewing this material will understand that they can take action as soon as today or tomorrow. What I will do is show you how to come up with simple ideas, show them to companies, and let them pay you for your creativity.  You don’t have to build a business or spend a lot of money to do this. The Benefits of Licensing Your Ideas I believe that we are all creative, but a lot of us don’t want to start businesses.  I admit that I'm not the business sort, but I'm very creative.  So, what should I do with all of my ideas?  Should I let them just sit in a corner?  I feel I let them sit, sooner or later I'm going to see them out there on TV or on store shelves.  The game has changed.  You don’t have to start a company, or raise money, or quit your job.  You don’t have to do anything that’s scary or dangerous. You can take some of your ideas, show them to the “right” companies, and you don’t even have to own it.  That’s what surprises everyone.  Everybody thinks that you have to have a patent.  You don’t have to own anything; it’s all about speed to market.  So, you just have to have the right idea and show it to a company. The big idea is that you can take intellectual property that you have developed, without having a patent for it, and bring it out to the marketplace and actually sell it so that you end up with money in your bank account.  It doesn’t matter if you have a business or not.  You’re not actually selling an idea but renting it.  You’re just going to let these companies rent your idea for a while, and every quarter, you’re going to collect royalties from it. If you can make this work for you, this opportunity will allow you to live anywhere you want to, and you won’t have to work a 9-5 job.  However, once you start doing this, you’re going to want to work on this all of the time.  You can work anytime you want, live anywhere you want, and let the big companies do all of the work for you. Steps To Licence Your Ideas For Passive Income The first step is to see if you have a marketable idea.   You need to find out fairly quickly, and the best way to do that is to just study the marketplace.  What’s out there?  I recommend doing a Google Image search.  If you’ve got a new hammer, look at all the hammers in the world.  You can do this at home.  Spend a little time just playing around with the idea, and be an expert in a micro-category.  Just sit, search, and see if you can find your “idea”. If you find that there’s something unique about your idea, move to the next step, which is to do a Google Patents search.  That sounds very difficult, but all you do is go to Google Patents and type in a few words that hold similarities to your idea. Then just scour through what other people have done in that space.  In order to create for the future, you must know what’s been done in the past. By looking at past patents, it gives you a glimpse of the past. If you’ve taken these first two steps, and you still think that your idea is unique, you’ll want to continue moving forward with it.  Now, this doesn’t mean that you need to reinvent the wheel. You just need to be able to propose a small improvement, but one that no one else has seen.  The smaller an idea, the better. Simple ideas is where it’s at, and for a few different reasons.  First, if you make a bit of an improvement on an existing idea, then you know there’s a market for it already.  Also, it’s likely that the manufacturing can be done because it’s already being done, but you’re making a small improvement. The third step in this process is to show a company your idea.  It really is that simple.  You do this with a one-page sell sheet.  It’s basically just an advertisement.  You know how you drive down a freeway, and when you see a billboard, you get it instantly?  That’s all your sell sheet needs to be.  It should have a big benefit on the top that tells the company what your idea does and why they should care, a picture pertaining to your idea, and then your contact information down at the bottom. Here’s how easy this is.  Let’s say that you just have a sketch on a napkin.  You can find a freelance designer on the Internet that does 3D computer generated graphics.  This person would be able to take a simple sketch of yours and make it beautiful.  They can make your idea come to life.  It may not be real yet, but they can make it look real, and you can have that done for under $100. It’s important that you understand that the benefit statement that you use should let people know, at a glance, how your idea will make the buyer’s life better.  It’s essentially just a benefit-driven headline.  Once you have a sell sheet, you need to make a list of companies that could benefit from your idea.  I call it follow the money.  Who could benefit from my idea?  Just go down to a retail store that you think it might sell in, and look at where it’s going to be on that isle.  Those are the companies that you’re going to submit your idea to. The next step that you’ll need to take is to file a PPA (Provisional Patent Application).  You can file it anywhere in the world and in the United States for $65.  It gives you one year to shop around and show it to companies and put “patent pending” on it.  Now, that $65 just gives you one year, but during this time, you can shop it around and see if anyone wants it.  After you have that, then you can move forward and contact the company. To reiterate, here are your steps: Step 1: Check to make sure your brilliant idea is marketable. Check Google Images Check Google Patents. Step 2: Make a sell sheet to present to companies Benefit-driven headline Image that makes idea come to life Contact information Step 3: Make a list of companies to submit your idea to. Step 4: File a PPA Step 5: Submit Your Idea Submitting Your Idea To submit your idea, I recommend that you go to LinkedIn and find a company that you want to send it to.  Find someone in sales or someone in marketing.  Tell them that you’re a product developer.  Never tell people you are an inventor.  Anyway, let them know that you would like to submit an idea to their company for them to review, and ask them what their process is.  That’s all it takes to get up and running. This person is going to tell you what you need to do, and they may just respond with an email address, which is great because you can just send your sell sheet in electronically.  If the company takes an interest in it, they will bring all of the right people in the room to look at it.  Hopefully, at that point, they will pick up the phone or send you an email saying, “We want to know more.”  Now you’re in the game.  That’ when the magic happens.  Either they will like it or they won’t.  You’ll know very, very quickly whether you hit it big or not.  If it’s a great idea, the company that you submitted it to would respond very fast in most situations. It’s when they call that things get a little trickier.  It’s time to cut a deal. I recommend that you get someone with a little more experience to help you.  If you’ve never done this before, find someone that’s done it, or find someone with a bit of legal expertise.  You’re going to need some guidance at this point.  Now they want it, and they are going to want to cut a deal. You want this deal to be cut in a way that you benefit best for your idea. This is so simple that anyone can do this at any age.  I have been teaching people that are 18 and still in high school to do this and people in their 80’s to do this.  Anyone can do this. Cutting A Deal Exactly how you can go about cutting a deal with a company is beyond the scope of this particular discussion. However, here is a little insight. There will be a licensing agreement, and they are going to pay you a royalty on every one (use of your idea/product) that they sell.  So, basically, you’re going to rent it to them.  At this point, you can also get them to pay for the patent too.  There are all sorts of things that you could potentially negotiate, but on the whole, they are going to rent it, they are going to sell it, they are going to pay you. Royalties - Example Let me give you an example of one of the ideas I had. It was a little Nerf basketball goal. But, the backboard depicted a picture of Michael Jordan, and it was in the shape of Jordan’s head and shoulders.  This sold for 10 years, and I collected royalties on a prototype that probably cost maybe $10.  The first year was $100,000 in royalties, and it continued to sell for 9 years after that. I sent the Michael Jordan basketball goal idea in on April 9, 1999, and had a contract on the 12th.  So, I had a contract 3 days later.  That’s how fast it went.  They were already selling the square ones with a little picture of Michael Jordan on them.  It was a split royalty.  They paid Michael Jordan and they paid Stephen.  In this case, Stephen’s cut was 2.5%.  That’s not a very high royalty, even for a small idea.  Usually, the average is 5-6% off of the wholesale price of the product. Every time the product was shipped for $4.99, I would get 2.5%.  They made bigger ones and smaller ones, and they even made them with different basketball players.  Another product of mine also sold for 10 years. The last check i got was for $0.55 and I kept it. More Tips On Licensing Products The most important thing to understand is that you can do this.  You don’t need to have a degree in product development or even a business of your own.  All you need to do is have a love for products.  Find a category that you’re fascinated with.  If you like golf, stick with that.  Look at golf products, study them, and think about what problems there are.  That’s really the first step.  It’s not hard. I like to teach people that they should try to be an expert in a micro-category.  It may be something that you’re already in the business of.  It’s even better if it’s related to something you’re already doing.  One of my students was in the restaurant business, and he noticed that it was really hard to get the tomato paste out of the big cans that they used.  He created a tool that allowed them to pull it all out at one time.  You see?  He knew the problem personally because he was in the business.  He discovered there was a problem, created a mechanism to solve that problem, and then licensed the mechanism. Most people don’t even know that you can license ideas in the hospitality industry.  This is a huge industry.  Here are more industries that are on fire at the moment: The Pet Industry The Kitchen Industry “As Seen on TV”* The Fitness Industry The Home Improvement Industry The money that you can make in the "As Seen on TV” industry comes so quickly that you have to be a little careful. All of these industries want ideas.  If you want to take action right away, call a company that you have no idea that you want to submit an idea to. Just call them up and ask them about their process.  Tell them that you’re a product developer and you would like to start submitting ideas to their company.  Then, ask them what their process is and take notice of how they treat you.  They are likely going to treat you with great respect, tell you about their process, and endearingly wait to see what you have.  That’s when you’ll realize that there are no barriers to this.  You don’t have to have experience, and you’re only as good as the ideas you are sharing with them today. So many people are surprised because once you take that fear away, they can see that they can do this.  On the other hand, some people just expect companies to just take their idea.  I've been teaching this for 15 years, and I haven't seen a problem yet.  If you act professionally, read as much as you can on the topic, and be reasonable, you won’t have much trouble.  You do have to do your homework, however.  Search for the company, and look up complaints people have had about that company.  Also, understand that if they treat you great going into it, they will treat you great throughout the process.  Kick the tires, but be professional about it. Companies don’t take ideas because you might have some intellectual property, and social media is a nightmare.  They want the doors to be open, but people don’t submit ideas anymore that make sense.  There are industries that have been doing this successfully for years.  For instance, the toy industry has been welcoming outside people for 50 or 60 years.  Imagine having 10,000 people submitting ideas.  This would increase any chances that you have of finding a winner, and then they could cherry-pick the very best.  Most companies would love to pay you royalties for a winning idea. Do I Have to Have a Brilliant Idea to Do This? You do not have to reinvent the wheel.  Big ideas take a lot of money and time because you have to educate, and most likely, spend a lot of money to get it going.  When you make simple improvements on existing ideas, the product is already selling and has already been proven.  You’re just bringing the next addition out.  They already have the marketplace established, so it’s speed to market. Here is an example of how simple this can be.  I've got a water bottle with a label on it, and you could spin the label on the bottle and it would reveal more information from a little window on the back.  In other words, the label is in two layers. When you spin the bottom of the bottle, new information would be shown through a little window on the top label.  This could be used as a marketing device. This particular water bottle has a college team’s logo on it, and it was being used as a recruiting device.  Imagine yourself at a football game, and you happen to spin the bottom of your bottle of water and realize that it does that, so you begin reading.  Then you find out all sorts of things about what the university you were at offers. This is a sort of cool and clever idea, but all it really involves is an extra layer of the label on a water bottle.  The best part is that this piggybacks on products that are already on the market.  All I did was add a little value by making some use of, or a simple improvement to, the label that would have existed already.  It delivers more content.  You could use this for contests and all sorts of things.  In fact, you basically double the label size this way, and a company can add more promotional materials, which makes the label all the more valuable to the company at hand.  For this project, my one-line benefit statement was, “This label adds 75% more space.” If you had an idea like mine, you might begin by doing a Google Image search for, “Labels that add more information.”  Then, I would just look at all of the images.  I've seen labels that pull out like an accordion book.  I might even go into someone’s website.  I'd just search around for everything having to do with labels.  I'd look up “expanded content labels”, and “labels that add more information”, and “labels that function”.  I just start to become an expert in one little area.  In this case, I looked at this and found retailers that sold different types of labels.  Those would be the companies that I submitted it to.  In other words, you could go to those who have something substantially similar, and that could be the first step in who to contact. Everybody thinks that you’re going after the competition.  No, it’s your potential licensee.  As you are researching the market, you’re also looking for potential licensees.  The next thing that you would do is perform a search on Google Patents.  I would type in the same thing as I did before, which would be things like “Labels that add more information”.  Various patents involving these types of labels would come up, and I would search through them to make sure that I'm not copying anyone else’s patented idea. Then I would search through the manufacturers that came up in this search as well. Again, when you do this for a day or so, you begin to become sort of an expert in a very narrow category.  If you do this and you start to think that you have a marketable idea that would work, that’s when you begin to make plans to put together your sell sheet.  You might even decide to make a YouTube video about your ideas.  YouTube videos are very powerful, and one that you make for something like this shouldn’t be more than about one minute long.  All you need to do is demonstrate a problem and how your idea could be the solution.  For example, if you wanted to sell the label idea spoken about before, you could show a person that was frustrated because there wasn’t enough information about something on his label.  Then, you could show that person happy because he found a bottle that gave him all the information he was looking for. If you made a YouTube video and a sell sheet, you could add a URL to your sales sheet that people could click on to see a demo of your idea.  Since you studied the marketplace and made a list of companies, you have done all of the work.  You have a video, a sell sheet, and a list of companies to send the sheet out to.  That’s when you’ll want to file your PPA (Provisional Patent Application).  At that point, you’ll have one year to shop it around before you have to file a non-provisional, which would be a patent.  You can file a PPA anywhere in the world, yourself, for basically $65.  If you are in a higher income bracket, it might cost $120.  Either way, it’s very affordable. The sell sheet that you make would need a good image. A 3D, computer-generated graphic might run you $50-$70.  That, along with the cost of your PPA shouldn’t exceed more than about $200, and yet, you’ve created a package that could potentially be worth hundreds of thousands of dollars. I'm amazed at how many ideas I have seen that were truly remarkable, but they take forever because they aren’t simple.  People try to reinvent the wheel and have to educate people about their idea.  On the other hand, I've seen small improvements on products get licensed all of the time.  In fact, I see licensing agreements almost every other week.  The people that are getting these contracts are using my 10-step system, and five of these steps you learned about today. It’s really quite easy to put together the marketing material, create a list, make a sales sheet, and reach out to a company.  These are all steps that people can follow and complete both quickly and inexpensively.  I have even taught people in other countries how to do this, and they end up feeding ideas to United States companies.  You can do this from just about anywhere. Speaking of doing this inexpensively, there are people offering to do 3D renderings on Fiverr each and every day at a very low cost.  It’s incredible how much skill people have today and what little they charge for them.  There was a time that something like this would have cost thousands of dollars, and now you can have this sort of thing done for as little as $10.  It’s just incredible. One of the points that I want to get across is that you need to reach out to everyone that you can, and if you get a “no”, don’t let it deter you.  Keep trying.  I recommend contacting at least 25 different companies, and all at the same time.  Don’t wait to hear back from one.  Right now, you might be thinking, “Well, what if there are two different companies that want it?”  I usually respond to this question with, “What a great problem to have!”  This could potentially cause a bidding war for your idea. By the way, there’s one industry that you would not want to contact more than one person at a time with, and that’s DRTV (Direct Response TV, otherwise known as “As Seen on TV”).  It’s a very small community, so contact them one at a time.  There are only five or six players in that community anyway, and you’ll want to contact each of them one at a time.  When it comes to everyone else, however, you’ll want to contact as many people as possible.  Keep good notes, and even if you get a “no”, you might get a “yes” next time. Act professionally and ask for feedback.  Maybe you can resubmit it, or maybe you can tweak the idea a bit before submitting it to the next company.  Everything is based on relationships, and if you submit another one before you know it, they’ll start to tell you what they are looking for.  That’s golden because if you know what people want, you’re in a much better position to provide it.  This definitely gives you an advantage, and they realize that you are working for free for them; that is, until they take it and rent it from you.  You’re an asset.  They want these calls, and they are really going to love you. When they finally say, “We want to talk more,” you’re going to fall out of your chair.  This gives me goose bumps to this day.  That’s when you’ll know that you’re really in the game.  Again, anyone can do this.  The steps are easy, and you’ve been given all of the advice that you need to get started today.  The only thing that hasn’t been discussed much at this point is the contract.  I can talk all day about how to cut these deals, but there note enough time during this interview. However, here are ways to cut deals that you get it every time. How To Get A Deal There’s one way to get a deal every single time.  It’s all about taking away fear.  When a company sees your idea, they want to license your PPA.  They want to license that number.  They want to license your concept.  It comes down to what you are granting and what they are licensing.  In their mind, they need something tangible.  I always tells these companies, “We’re going to make improvements.”  That’s because they are; they always do.  That sounds really simple, but they always say yes.  It’s good business.  The company will tell me, “You’re right Steve; you’re going to make improvements.  We’re going to make improvements, and we need to add it to the contract.”  Now, what happens when they do that? When your idea is patent-pending, you’re going to ask for a certain royalty.  That may be 5%, for example.  Then you make the agreement that when your idea goes to patent, you’ll be paid 7%.  At the same time, make the agreement that if it doesn’t issue at all, they pay you at least 1% for your efforts.  Doing it this way takes away all of the fear from that company.  They are always worried about owning something.  I don't believe that you own anything, ever.  Products go in and out of the market so quickly today that your product might go through its life cycle before a patent can even get issued.  It’s not about patents.  It’s about selling.  So, the way you do these deals is you just take away the risk for these companies. During your negotiations, you tell the companies that you speak with, “If it issues pay me [this], and pay me [this] if it doesn’t.”  Since you opened up the grant of license, you can always file another PPA to get paid the 5%.  That may seem a little complex. I have written a book on this topic alone.  These are the deals that I see happening every day because you take away the risk and you give the companies three different opportunities, and all along, you play the patent game.  Even more importantly, the patent game doesn’t play you this way.  This is something that’s a bit hard for many people to grasp, but it’s not that complicated if you sit down and think about it for a while. What happens is when your product lands on a company’s desk, the CEO may look at it and say, “Hey, I like this, but let me bring my team in.”  He shows it to the sales guy, and the sales guy goes, “Hey, I can sell this.”  Then, they go to the marketing person, and he says, “I can market this product because it has a great benefit.”  They bring the manufacturing guy in, and he goes, “This is an improvement on our existing ideas, so we can make this.”  Finally, they bring the legal guy in, and he asks, “Well, does he own anything?”  This makes everyone in the room start to think, and they say, “We don’t know.  Take a look at his Provisional Patent Application.”  That’s when the legal guy asks, “Well, will he get a patent,” and everyone goes, “I don’t know”.  You see, no one knows; this is the gray area. You’re playing the unknowns.  This opens the doors for you to say, “I know it is speed to market, and I know it’s not about protection.  It’s about selling.  So, let’s just go sell it now.”  Why wait for a patent to issue when it might not even issue?  Even if it does issue, by then it may be too late.  So, you play that game of the unknown, and that way, when you work the contract, you can keep that gray area open and a little vague by adding new intellectual properties that keeps that patent pending as long as you like.  At the same time, you are minimizing their risk because you’re telling them that if it doesn’t go to patent, my royalties will be basically nothing.  It makes them very happy, in fact, because you’ve countered everything that could possibly happen. Again, it’s really about selling.  It’s not about protection.  I have seen tons of licensing agreements in my lifetime, in 99% of them, no one owns anything.  A lot of the time, people don’t like to hear that.  Patent attorneys don’t want to hear that, for example, because they want to sell you the patent.  They want to sell you that process of filing a patent. I want everyone to know, that’s not what I'm seeing.  I see these agreements probably every other week, and I've been seeing this for 15 years.  It’s not about fear, or being an expert, or anything like that.  It’s really about getting into the game today.  If you’re creative, you don’t need to have a background.  All you need is one simple idea. It's always a numbers game in anything you do in life.  You can start one business and pour all of your money and energy into it.  In four or five years, you may have become a substantial success, and you may not have.  With this, you may have 20 or 30 ideas in a year, and you can just put all of those bowls out there.  Essentially, you’ll have all of these companies working for you and you’ve increased your chances tenfold.  On top of that, you were not the one to take the risk. Licensing Your Products Vs. Selling Products Through Amazon FBA I have a lot of students that do both.  Personally, I don't want to have any skin in the game, at least not financially.  Plus, I know that I don't have the time to manage something like this, and have no interest in doing so anyway.  At the same time, I do like to have multiple products out in the marketplace, and I like to have several different balls up in the air at any given time.  I like that what I'm doing carries no risk at all.  This is something that’s very easy to do, and I have done the other. I have managed a company before, and have had my own employees.  It’s complicated because you have to watch all of the time and stay aware of the market swings.  All of that stuff is someone else’s problem when you’re just licensing your ideas.  It’s not that this is any better than any other business model, really.  It’s just another way to play the game.  I personally think you should play the game in all sorts of different ways.  So, it’s not a matter of one being better than the other; it comes down to how you want to spend your time. If you’re a really creative person, and you want to find something that can build great wealth, then you need to find something that has a multiplying effect.  Licensing your ideas does this. Connecting With Stephen The 10 steps that were partly outlined are completely outlined in a book called One Simple Idea.  You can find it on Amazon, and it’s been selling there for over five years.  It has also been translated into five different languages (learn more about selling foreign language rights to your books).  I call this book your “road map” for pursuing this type of business.  I also have a YouTube channel called “inventRightTV”.  My partner Andrew Krauss and I produce two YouTube videos every week, and each one is on the 10-step process that you’ve been introduced to today.  Last but not least, I also write for three online magazines, on a weekly basis.  They are: Entrepreneur.com Inc.com Core77.com       Daniel's Real Fast Result Tip: Passive Income I agree with all that Stephen has discussed today. I firmly believe that we should all seek out a business model that supports our lifestyle and gives us the kind of time freedom that we need.  This particular model is right in the cross-hairs of that goal.  That’s one of the reasons why I just love the idea of all of this. So, go out and make it happen! Resources Stephen's Book - One Simple Idea Google Image Search - https://images.google.com/ Google Patents - https://patents.google.com/  Finding 3D Artists - https://www.fiverr.com/ Selling Foreign Language Rights To Your Books Real Fast Results Community If you are diggin’ on this stuff and really love what we’re doing here at Real Fast Results, would you please do me a favor? Head on over to iTunes, and make sure that you subscribe to this show, download it, and rate & review it. That would be an awesome thing. Of course, we also want to know your results. Please share those results with us at http://www.realfastresults.com/results. As always, go make results happen!

Last week, I talked about Why Criticism Is So Painful In Relationship and why criticism is so problematic. I addressed what is happening when we get stuck in cycles of criticism and defensiveness in your love relationship. Today, I talk about How To Shift Criticism Into Powerful Communication, and I have two resources to give to you. (These are Show Notes: Be sure to listen to the episode to hear stories, examples, and more tips.) 1-PAGE RELATIONSHIP GUIDE: Shifting Criticism To Maintain A Healthy Relationship (visit www.drjessicahiggins.com). This 1-page relationship guide is a quick and easy reference tool for transforming constant criticism in a relationship. It offers a side-by-side comparison of what a critical approach looks like versus a more constructive approach. Most of us know being critical is not the best approach, but we do not know what to do instead. This relationship guide is helpful because it gives you examples of what you can do instead of being critical. There are 21 examples provided on this 1-page PDF. Example: Let’s say I don’t want to eat dessert for 3 weeks. If my goal is to feel healthy and have more energy, I will want to know how I can work towards that goal. While I know I don’t want to eat any dessert, I don’t know what TO do instead of eating dessert. It is helpful to think about what I am going to do ahead of time, so when I get a craving, I will be more prepared. When I have a craving, instead of eating a dessert I can: Drink a glass of water Ask myself, “what am I really wanting right now?” I might be tired and want a nap. I might feel lethargic and need a walk. I might feel lonely and want to call a friend. Eat a piece of fruit It is important to think about these strategies ahead of time. In the moment, we are not going to be thinking about alternative ways of approaching the situation. What are the qualities you want in your relationship, especially if there is constant criticism?  What is the result you want to achieve? Describe your ideal relationship environment (i.e. a relationship that is constructive, safe, supportive, encouraging, etc.). 17 WAYS TO SHIFT CRITICISM IN YOUR RELATIONSHIP: In this article, 17 Ways to Shift Criticism In Your Relationship, I offer 17 different strategies for you to consider to shift your critical behavior. Whereas the relationship guide (mentioned above) is more of a reference tool, this is an article that offers explanations to the suggestions and recommendations. Underneath critical behavior, there are usually a few themes going on. Here are three: 1. Learned habits and patterning. 2. Not feeling good enough 3. Not trusting needs will be met HOW TO REPLACE CRITICISM WITH CONSTRUCTIVE BEHAVIOR Both the 1-page resource guide: Shifting Criticism To Maintain A Healthy Relationship and article: 17 Ways to Shift Criticism In Your Relationship provide several suggestions and examples of how to replace criticism with constructive behavior. Here are three ways to work with what might be going on underneath the critical tendency: 1. Reset your critical imprint. Identify the people in your life that were critical. Choose to adopt a different mindset and create new habits. Retrain yourself through repetition and practice. 2. Develop more self-worth. Foster a supportive inner voice. Attend to your fears and difficult emotions in a nurturing way (i.e. anxiety and anger). Look for ways to acknowledge and appreciate yourself and your contributions. Gain the belief that you are good enough and worthy. 3. Identifying your needs and ask your partner proactively for what you need and want. In last week’s episode, I provided examples of how to turn a critical comment into a proactive statement. This requires developing some assertiveness. Also, here is a communication exercise that will provide guidance for these types of conversations. Only when we feel comfortable with our own choices — and embrace our own imperfections — will we stop feeling the driving need to criticize others. ~ Brene Brown Powerful communication begins to occur when we can put these more constructive approaches into practice. Imagine how your relationship would be different if: You felt respected, valued, worthy within your relationship You and your partner were in the practice of asking one another for what you want and need, within conversations that are productive and harmonious. You and your partner work together to create outcomes that are mutually beneficial. Your relationship environment is constructive, positive, and considerate. You and your partner are growing and learning together so that you can continue to develop a strong, secure, and loving relationship. 7 DAY CHALLENGE – AN INVITATION: 1. Download the 1-page guide: visit www.drjessicahiggins.com 2. Choose one strategy to work with for one week. Select a constructive approach to focus on and implement. When you catch yourself feeling critical, use this constructive approach instead of the critical one. This can be done individually or as a couple (listen to podcast episode for more explanation). 3. Check-in after 7 days. How did it go? What worked well? What didn’t work well? 4. Share how it went. You can contact me here, or you can leave a comment below. You can participate anonymously. I will honor your confidence.  We can all learn from each other.   If you have a topic you would like me to discuss or a situation you would like me to speak to, please contact me by clicking on the “Ask Dr. Jessica Higgins” button here. Thank you so much for your interest in eliminating criticism and improving the quality of your relationship! I believe in your relationship success! Also, I would so appreciate your honest rating and review if you would be willing to click here. Thank you!  Are you interested in getting support to shift your level of criticism in relationship? If so, you can contact me here. Let’s have a conversation to see how I might be able to help. No obligations.