How do you stay motivated?

Good morning, friends.  

As you all know, I'm training for a triathlon on August 28th.  And starting in Monday, I will start training for the Kansas City Half Marathon on October 15th.  I'm not quite as crazy as you may think I am, but people constantly ask me how I do it.  How do I stay motivated?  How do I run without getting bored?  How do I find time? 

 

For me, staying motivated is simple when I'm training for something specific.  If I know that missing a workout will somehow impact my results in my race, I simply won't miss the workout.  Or I will reschedule for another time.  As far as boredom...I have a great play list.  I try to change my scenery as often as I can.  And I solve a lot of problems while I run :).  Both work and person and everything in between....running is a great time to think!  As far as finding time to run...most of you know that I have more time now than I've had in the past 2 years of my life.  I trained for my first race while coaching a National level girls volleyball team and working on my Master's degree.  Short of people who have children themselves, there is PLENTY of time to train.  It may take making some sacrifices here and there, but I promise you can fit it in if it's important to you. 

I found this article this morning from Health Discovery that I thought had some great ideas on how to stay motivated to stick to your workout plan, regardless of what it is.  If it's losing 10 lbs, training for a race, or making it to the gym at least 5 days a week, these are awesome tips.  One of my favorites is buying new stuff :).  Buying new running shoes/bras/tights/shorts are the best way to get me in the gym ASAP.  I hope you find this helpful.  

Have a good one!

xoxo,

ryann

Top 10 Tips For Staying Motivated With Your Workout Plan

Are you finding it difficult to get out of bed in the morning for your daily walk -- and are you making up excuses to skip the gym on the way home?
Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting short and not having your old enthusiasm are signs of a stale exercise regimen.
But that doesn't mean you can't re-energize your routine. The American Council on Exercise (ACE) has worked out the following 10 tips for staying motivated to stay active.

 
1. Vary your routine or change your scenery! A new variation on your favorite activity -- cardio kickboxing instead of Step aerobics; power yoga instead of working on machines -- may be enough to reinvigorate a stale routine. If you've always exercised indoors, move your workout outside for a welcome change of scenery.
2. Try something entirely new! Make it something you never dreamed you'd do. If you've always stuck to solitary pursuits, sign up for a team sport. Or tackle something you've shied away from... maybe even rock climbing!
3. Find a workout buddy! Exercise companions add a social element to any routine. Ask a friend to be your workout partner -- you won't skip a workout if someone is waiting for you.
4. Set a new goal! Working out to stay in shape is fine, but setting a goal -- such as finishing a 10k race or completing a rough water swim -- will give your daily workouts more meaning.
5. Treat yourself to a workout gadget or accessory! Heart-rate monitors, aquatic toys and other exercise gadgets can make your workouts more fun and challenging.
6. Keep an exercise log to track your progress! Unsure if your making progress toward your goals? Then start a workout log. It allows you to keep track of your goals, monitor your progress and adjust your routines as necessary.
7. Don't berate yourself if you miss a workout! Life is full of obstacles. Unexpected appointments, illness and setbacks are bound to happen sooner or later. Don't let a few missed workouts turn into a month of unfulfilled resolutions.
8. Reward yourself! Reaching a fitness goal or milestone is a great excuse to treat yourself to something new. A massage, an evening out, or some other "indulgence" may be the key to staying motivated.
9. Focus on how good exercise makes you look and feel! You know that incredibly satisfied and healthy feeling you get immediately after a workout? Remember it! And use it to motivate yourself the next time you're thinking about blowing off that next workout!
10. If all else fails... take a break from exercise! Sometimes a lack of motivation is your body's way of telling you to take a break. If anything hurts, or if your energy is running low, take a break for a few days before resuming your workouts. A little "R&R" may be just what your body needs to renew your motivation.

Ouch!

Good morning, friends and Happy Monday!  I hope everyone enjoyed their weekend. 

We had a fun-filled weekend w/ Jason's family and spent a lot of time hanging out with his niece and nephews as well as hi sister and parents.  It was crazy and fun, but we enjoyed getting the house back last night, for sure :) 

I played in a grass doubles tourney yesterday and managed to roll my ankle.  It sounded scarier than it actually was....there was a loud POP involved.  The team we were playing actually heard it pop.  I was able to walk it off and finish the day with only slight soreness.  When I got home, took my shoes off, took a shower and just vegged for a little while it started to hurt....bad.  And swell.  And bruise.  Gross. 

I've been very fortunate in my sports career to only experience minor injuries with the worst being a stress fracture in college.  Though this injury is certainly mild with minimal swelling and a little bit of soreness, it certainly still hurts and I know I need to take good care of it.  As most of you know...'taking time off' isn't one of my strong suits.  Because I've had so few injuries, I'm not really sure how to proceed.  Can I swim and bike with a sore ankle?  Will I make it worse?  Should I even be walking on it or am I making it worse my limping around?  Other than ice and ibuprofen, what should I be doing to help the healing process?  

My biggest concern is getting it better....fast!  I'm supposed to play on Saturday (I'm sure I'll be fine!) and training for the Kansas City Half Marathon should start on Monday....so I'm hoping this is just a day or two "slow down" versus an actual injury.  So, I ask you....what injuries have you sustained?  What should and shouldn't I do to make this go away QUICKLY? 

Thanks for your help and input, friends.  Have a great day.

xoxo,
ryann

The Someday to be Happy is Today!

Good morning, friends and TGIF!  
I hope everyone has an exciting weekend planned.
Jason's parents are in town as are his niece and nephew and his sister and his other nephew are joining us as well from Lawrence.  Though I have no idea how to entertain children from 5-11....I suppose we will learn this weekend.

Today's blog is borrowed from Positive Thoughts again.  And it's a perfect message for a weekend.  There's no point in waiting to be happy.  The day to be happy is today.  Enjoy and have a great weekend.

xoxo,
ryann


The Someday to Be Happy is TODAY!

Live your dreams
A little each day.
They aren’t out of reach
Unless you fail to reach out.
Put off unimportant things
But don’t put off living.
Other things can wait,
Your happiness can’t,
If your life is to have purpose and meaning.
The “someday” to be happy is today.

Choose how to live your life.
Life isn’t decided for us
But by us.
Every action is a decision with consequences.
Choose wisely!
The reward should always
Be greater than the price.

Take time to play, but also to think.
Life can’t mean much without much thought.
To be where you want to be
Ask yourself questions, then take action.
So often we go with the flow
And become lost.
Don’t be led; be the leader of your life.

Stop waiting for happiness to happen
and get busy making it happen.
Work with what you have
And what you have will increase.
If one door is closed, open another;
Happiness often comes unexpected.
Watch what you aim for
Because your heart will follow.
Aim nowhere and you’ll go nowhere.
Aim high enough and you may touch the stars.
Aim to be happy
And you will do much more than just pass through life,
You’ll live it to the fullest……

Copyright © 1996 By Nancye Sims
http://www.nancyesims.com

Good morning, friends!

We all know how important positive thinking is and we've all heard the countless stories/ideas/blogs/newsletters on positive thinking.  Something I struggle with when I read about positivity is how to STOP focusing on the negative.  I know I'm not supposed to focus on the things in my life I don't want, but very few authors really cover different ideas on HOW to shift your thinking.  I found this blog this morning that I thought has some interesting feedback on how to avoid negative thinking.  The tip that speaks most to me is to focus on what you're doing, rather than letting your mind wander.  I know I'm super guilty of that, and I challenge I'm going to try to work on.

I hope you find this as helpful as I did.

Have a good one!

xoxo,
ryann

How to Avoid Negative Thinking

July 11, 2011 By Remez Sasson

It is no secret that negative thinking is part of almost everyone. Sometimes, there are more negative thoughts, and sometimes less, depending upon the moods, and external events.

Unpleasant situations, problems and difficulties arise in everyone’s lives, and these events cause negative thinking. Quite often, you might not be aware of the thoughts you are thinking, and can get easily immersed with negative thoughts and negative moods.
 
It would be a good strategy to avoid negative thinking. There are various techniques you may use to avoid negative thinking.

Here are a few techniques for avoiding negative thinking:

1. Try to be aware of your thoughts. It is usual to think in an automatic way, hardly aware of what you are thinking. If you strive to become watchful of your thoughts, you will know when you are thinking negatively, and then, the next step, of avoiding them, will become easier.


2. When catching yourself thinking negatively, consciously, try to think of something else, something positive and uplifting.

3. Choose to watch happy and funny movies, instead of movies about disasters and unhappiness.

4. Think often about the goods things you have in your life, and less about the bad things. Look at the filled part of the glass, not at the empty part, even if the empty is greater than the full.

5. Align your thinking with your actions. When doing something, focus on it. When eating, think of eating, when dressing, focus on dressing, and exercising focus on the exercise on your body. In this way, you will not make a place for negative thinking.

6. Sometimes, during the day, visualize yourself doing something you love doing, like being on the beach, being in a beautiful place, or being in the company of people you love. You may think about happy events or success you had recently. All of these thoughts are positive ways to avoid negative thinking.

7. Be aware that sometimes, problems and difficulties are blown out of proportions. Often, they are minor problems and difficulties not worth your time and energy. Having this point of view can help you avoid negative thinking when facing problems or difficulties.

8. If negative thoughts persist, write them down, and analyze them to see if there is any truth in them.

9. Don’t fight your thoughts. If you fight them, they become stronger. A better approach would be detachment.

10. Surround yourself with positive people.

Tips for first time Triathletes!

Good morning, friends. Wow, this week has been productive.  Both workout wise and work wise.  I love it when that happens.  As I mentioned, last night was my FIRST lake swim with the fabulous Jen Pottinger.  It was not as bad as I imagined, but it was a different experience for sure.

First of all, the lake was soupy and warm.  Which is a little gross.  Lakes are gross anyway.  Hot water doesn't help.  It helped that there was a big triathlon the weekend before, so Jen said there were only about half the number of people that are normally out there.  And Jen warned me this would happen...but I don't know if I just didn't believe her...but you can't see anything when you swim in a lake.  Nothing.  Zero.  Not your hand in the water or the person's foot that is about to kick you in the face.  Interesting for sure.  Since I'm not a fast swimmer, I worry more about getting out of people's way than anything else.  Thankfully, there were no incidents. 

But, we still have the 'issue' of....swimming is hard!!!  I suck so much air when I swim, it's ridiculous.  I have a lot of work to do, but at least seeing what a lake swim looks like and talking to Jen about what to expect during a triathlon was helpful.  Next week, we swim then bike.  Awesome.  I also found this great article for first time triathletes that I enjoyed from Active.com.  Perhaps this will inspire you to join me in this adventure?!!!  

 

10 First-Time Tips From Everyday Triathletes

By Paul Tyler
Toughman Triathlon

 

You have a job. You have a family. You signed up for a triathlon. You want to get a great time and still balance other important parts of your life. How do you manage it all?
There's no better way to find out than by talking to those who have. We found six age groupers who have not only balanced the demands of life and the sport, but have succeeded at them all.
What's the common thread? The Toughman Triathlon in Westchester, New York, offers the 1.2-mile swim, 56-mile bike ride and 13.1-mile run while recognizing the time constraints of everyday life. Many finishers of the Toughman have plenty of advice to pass on to newcomers.
"Our race is intentionally designed for age-groupers," said Richard Izzo, event organizer. "We attract time-pressed athletes looking for a half triathlon their whole family can enjoy."
What did they have to say? We spoke to them and walked away with 10 tips for success this year:

1. Get a Plan: Ann Williams, age 46, family physician and faculty member at Columbia, placed second at last year's Toughman in her age group. She tells everyone to find a plan. "If you can't afford a coach, find a program and stick to it. Don't just wing it." Ann fell into the sport as an injured runner looking for exercise. Today she says, "Anything you do well at is a lot of fun."
2. Train Consistently: "Train an hour and fifteen minutes on some sport every day," advises Michael Begg, former Penn football player and current account manager at Presidio Network Solutions. Michael, 42, lost over 60 pounds training for the event last year. "Results are measurable." Begg, from Trumbull, Conn., likes the sense of empowerment he gets from the races. "It's something the whole family can enjoy."
3. Know the Course: Christine Dunnery, age 42 from New City, New York, holds the race record. "Preview the course. In the case of Toughman, preview the bike course, if even by car." Christine, age 42, is a seventh grade English teacher and track coach when she's not raising the bar for the rest of her competitors. She likes triathlons because she like pushing her limits and "leading a healthy lifestyle."
4. Eat Right Before the Race: Williams willingly offers a good prescription for food. "Prerace nutrition starts at least a week before the race...eat what you normally eat when you train. Find a routine and stick with it."
5. Get Plenty of Rest: Mimi Boyle, age 38 from Greenwich, Connecticut, placed second overall this year at the Toughman. "Don't underestimate the amount of sleep you need." Mimi is an account director for a package design company. Mimi stays passionate about the sport because, "I want to always try to go faster...I honestly feel better, eat better when I train for a race."
6. Pack Everything the Night Before: Begg advises people the night before to, "Pack all your essentials. I have one big bag, and three smaller bags...[ones for] swim, bike, and run."
7. Visualize Success: Mimi Boyle encourages other athletes to prepare mentally as well as physically for the race. "Do a little bit of visualization. Imagine a relaxing swim. Visualize yourself executing a perfect race."
8. Pace Yourself: Don Henry, age 45 from Pound Ridge, New York, says it is critical to, "Pace yourself. The swim is always the swim. Understand the hardest section of the course and don't blow up. At Toughman, the first 25 miles of the bike are the toughest and the ones to do carefully." Don is a financial adviser in Westchester County. He used to play golf and weighed 20 pounds more than today. Why does he love the sport? "Being part of the community and enjoying the camaraderie of fellow triathletes," he said.
9. Don't Panic: Scott Harrison, age 56 from Darien, Connecticut, took second place in his age group at the event last year. The general contractor for a commercial/industrial construction firm tells fellow athletes, "Don't panic. The swim is daunting for first timers." Scott used the sport to beat addiction. Today, triathlon is his lifestyle. "I travel with friends to events. This is what we do."
10. Don't Let One Problem Ruin the Day: Christine Dunnery wants everyone to expect that something will go wrong. "Don't get caught up on a single thing that happens during an event -- like a flat tire." Get off the road, fix it, and know that you will finish the race.

Running 101

Good morning, friends.  Though I'm off running for a few weeks to heal what I've self-diagnosed as a pulled muscle, I'm still really excited about training for a fall race.  Last year I wasn't able to get it together in time and decided not to train and was SO disappointed when October rolled around and I wasn't prepared.  Since I started running a lot of people have asked me how I got started, how I do it, and 'have I always been a runner??' 

I started running because it was the fastest way to burn the most calories (as far as cardio goes).  I started training because I work better with a challenge or goal in mind.  It's super easy to skip a workout when there's no end result that you're working for.  And NO, I most definitely have not always been a runner!!!! In fact, prior to training for my first half marathon in Spring 2010, I had never ran more than 5 miles.  Ever.  And I didn't, nor do I currently, run fast.  

I Googled training programs and found a 12 week program that would prepare me for a half marathon.  I updated and changed the workout according to my schedule and went with it.  You slowly but surely build mileage and duration of your workouts.  You spend time running and doing low impact cardio.  Weight lifting or stretching of some kind is encouraged.  It was simply a gradual increase in intensity.  And it worked!!!
As I am NOT a professional, I thought I would share this blog I found this morning on Live Strong.   Happy Running, friends (both beginners and experienced!!!).

Running Exercised for Beginners:

Deciding to take up running can be as daunting as it is exciting and healthy. While it is true that all you really need to get started is a good pair of running shoes and your neighborhood park or sidewalk, seeing that long road stretched out before you can be overwhelming without a plan of attack. Having a few basic exercises in your head will help make those first runs more enjoyable.

Intervals

Unless you have an unusually natural gift for distance running, you will want to ease into mileage and time spent on the run through intervals. There are many books written on interval training, but most of the plans boil down to working up to running for 30 minutes by breaking down 5-minute segments into walking and jogging.

Jenny Hadfield, a running expert and co-author of "Running For Mortals," says of interval training, "It is a very enjoyable way to train and the most successful plan for most runners." For a plan similar to hers, start with a 5-minute walk to warm up, then try jogging for 2 minutes and walking for 3 minutes. Each week, as you get stronger, increase the jogging and decrease the walking time.

Mini-Goals

Simply looking ahead to the end point of your run can be discouraging when you have only just left the starting point and you are losing motivation because you are tired, achy or just in a bad mood. Instead of looking to the end, break your run down into smaller visual goals. Decide you can make it to the end of the block or to the broken parking meter outside the grocery store. Reward yourself for each mini-goal achievement with a sip of sports drink or a 1-minute walk break.

Countdowns

Encountering hills and starting hill training as a beginner takes a great deal of focus and determination. Countdowns are very helpful to get you up the hill and can be used in two ways. The easiest is to simply count every time you exhale as you go up the hill. This will focus your breathing and put you in a zone where you are just putting one foot in front of the other.

The other way to is to actually count down from 20. After every number, add a visualization or word of encouragement to yourself: Think "20 ... I can do this. 19 ... Energy." If this sounds strange, remember that when you are running, every positive thought helps get you to your goal, and that all of these exercises can be done silently in your head. If you get to 1 before you reach the top of the hill, start from 20 again.

Read more: http://www.livestrong.com/article/211287-running-exercises-for-beginners/#ixzz1RtonVwTk

Cardio vs. weights

Happy Monday, friends.  I hope every enjoyed their super HOT weekend (at least it was here in KC!). 

As you know, I've been 'training' for a triathlon.  And by 'training' I mean swimming.  A lot.  Outside of that, my workout has been a little all over the map.  I know that to be the most successful with my training and to see results from my workouts, I'm going to need a more complete/detailed plan. And I know that swimming is NOT enough to balance out my love of beer and McDonald's breakfast. 

In addition to swimming and biking (I'm taking a break from running because of some hip flexor pain I'm hoping will go away on it's own) I NEED to incorporate weight lifting.  I work with a husband and wife team of trainers most of the time and LOVE them.  But with the need to swim and bike, I've decided I need to find shorter weight workouts that are higher intensity that I can do in 25-35 minutes pre cardio workout.

I've also been reading articles about the benefits of cardio versus the benefits of weights and the best workout for training as well as the best workouts for weight loss and long term health.  The message is mixed, but the majority of the research says that weights need to be a part of you workout in some capacity.  Cardio is great for you, particularly for long term heart health, but if your goals is weight loss, the fastest way to do it is to lift.  Obviously, a good combo is your best bet.    

So, starting today, I will be working weights back into the cardio workout.  And TOMORROW - I do my first lake swim w/ Jen.  I will keep you posted. 

Have a good one!!!

xoxo,
ryann 

Why Good Things Don't Come To Those Who Wait...

TGIF!!!  Sorry to keep giving you 'canned' blogs this week, but it's been a crazy one at work.
I found this website Motivational Memo by Peter G. James Sinclair and thought that it had some really good stuff.  What I really like about it is that it's a little different than the normal positive thinking blogs and messages.  I thought this was a perfect way to head into a weekend.  Stop waiting and start doing!

xoxo,
ryann

Waiting for success to drop in your lap?
Waiting for the once in a lifetime opportunity?
What are you waiting for?
I just read this quote from Muhammad Ali - ‘He who is not courageous enough to take risks will accomplish nothing in life.’
Don’t be that person. Be a go-getter and a go-giver.
Here are seven reasons why I believe that ‘good things don’t come to those who wait.’

1. Good things are waiting for you to come to them.

I really believe it. I’m firmly convinced that good things are waiting for you to jump up and grab them. Good things are happening everyday to people all around the world. The question you should be asking is, ‘why not me? ‘

2. Good things come to those who hustle while they wait.

Yes, even when nothing’s happening, you can still be doing something. Ever seen a duck gliding on a glassy sheet of water? Have you taken time to check out her webbed feet underneath? Cool, calm and collected on top, but underneath her little legs are moving like a raging torrent. That’s what I mean by hustling.  If nothing’s happening, then keep busy doing something.

3. Good things come to those who go get them.

I know that in this day and age of instant gratification that we may find this hard to believe, but there comes a point when you are going to have to go and make it happen. Aggressively pursue good things for you and your family.

4. Good things come to those who expect good things.

It all comes down to expectation. On the other hand, if you expect bad, guess what? Bad will hit you right in the face. However, if you expect good to arise out of bad circumstances, then you’ll find your rainbow for every storm. Expect good and be prepared to be showered in goodness.

5. Good things come to those who develop themselves.

When preparation meets with opportunity there is always success. Remain in a constant state of preparation, because you can never tell when your opportunity will arrive. A state of preparedness is demonstrated by a life that never stops learning.

6. Good things come to those who give more than expected.

The more you give the more you’ll receive. Those who over-give, over-supply and over-extend, beyond the call of duty, will always be over-joyed.

7. Good things come to those who have the stamina to last the distance.

You must always be a long distance runner when dealing with life issues. A quick fix is not always the best answer. Long-term planning and long-term perseverance is required. Always set your sights on long-term and lasting achievement. Put in the required effort now and be rewarded in the future.

Happiness is right where you are!

Good morning friends!  I always love how quickly a week goes by after a long weekend.  With the dreary, rainy weather here in KC, I thought that this blog borrowed from Positive Thoughts is a great way to help beat the bad weather blues.  Have a great day!

Happiness is right where you are.

Happiness is a spiritual path.  The more you learn about true happiness, the more you discover the truth of who you are, what is important, and what your life is for.

Here are 10 paths toward a more joyful life:

Define Happiness
 What is your definition of a happy life?  Are you living it?  Think carefully on this because your definition of happiness will influence every other significant decision in your life.  For example, if you think happiness is outside you, you will make happiness into a search, a catch, or a reward that you must earn. If, however, you know happiness is inside you then happiness becomes a compass, a teacher, and an enabler that helps you to live your best life.

Accept Yourself
Without self-acceptance, you will limit and block how much happiness, prosperity, love, and success you will enjoy.  The miracle of self-acceptance is that if you are willing to accept that happiness already exists in you, you will begin to experience more happiness around you.

Follow Your Joy
There is a world of difference between searching for happiness and following your joy.  Following your joy is about listening to your heart’s desires, noticing what truly inspires you, and recognizing your soul’s purpose.  A good starting point is to reflect on the question “When am I at my happiest?” 

Choose Happiness
Try to find the place in your mind where you have already decided how good today will be, how good this year will be, how good your life will be.  Are you happy with your decision?  Set a positive intention right now to let today be even more enjoyable than you thought it was going to be.

Forgive NOW
Sometimes in order to be happy now you have to be willing to give up all hopes for a better past. Living happily ever after starts with forgiveness. You can’t keep carrying a grievance and hope to be happy. Happiness is a gift you give yourself because it sets you free.

Vocal Gratitude
Say out loud three things you are grateful for. Do this right now, before you go on reading this article. Gratitude is often referred to as the shortest shortcut to happiness.  The more grateful you are, the happier you will feel.

Be Present
Living in the “not now” is a chief cause of unhappiness. In the English language, the word “present” has three distinct meanings:  “here”, “now” and “a gift”.  The more present you are in each moment, the more happiness you will find.
  
By Robert Holden Ph. D.

Do you have a marketing plan?!

As an advertising professional, I'm blessed to work with small businesses that are following their dreams.  They have great ideas and concepts, but often lack the preparation/knowledge/foresight on how to market their business.  As we all know, the days of 'build it and they will come' are over.  There are a ton of awesome, local businesses in your neighborhood that you probably don't know anything about.  So in scanning some blogs and ideas this morning, I came across this blog about developing a marketing plan.  Whether it's for your personal use, business use, or just to update what you currently have, I thought these were great tips for the small business owner/entrepreneur.  Enjoy!

These tips are borrowed from: Marketing Best Practices

How to Develop a Personal Marketing Plan

If you're thinking about developing a marketing program, you need to begin with a marketing plan. Having been in marketing for more than a decade, I have seen my share of marketing plans. Some are short and to the point, others are hundreds of pages thick and cost thousands of dollars to produce. The irony is that many of the expensive marketing plans end up on a shelf and rarely get implemented. The simple plans, if researched and implemented effectively, have the greatest impact.

Regardless of the scope of your marketing plan, you must keep in mind that it is a fluid document. Every business needs to begin with a well structured plan that is based in thorough research, competitive positioning and attainable outcomes. Your plan should be the basis for your activities over the coming months. However, you should always be willing to enhance or redirect your plan based on what proves successful.

Marketing Plan Basics

1. Market Research
Collect, organize, and write down data about the market that is currently buying the product(s) or service(s) you will sell. Some areas to consider:
*Market dynamics, patterns including seasonality
*Customers - demographics, market segment, target markets, needs, buying decisions
*Product - what's out there now, what's the competition offering
*Current sales in the industry
*Benchmarks in the industry
*Suppliers - vendors that you will need to rely on

2. Target Market
Find niche or target markets for your product and describe them.

3. Product
Describe your product. How does your product relate to the market? What does your market need, what do they currently use, what do they need above and beyond current use?

4. Competition
Describe your competition. Develop your "unique selling proposition." What makes you stand apart from your competition? What is your competition doing about branding?

5. Mission Statement
Write a few sentences that state:
*"Key market" - who you're selling to
*"Contribution" - what you're selling
*"Distinction" - your unique selling proposition

6. Market Strategies
Write down the marketing and promotion strategies that you want to use or at least consider using. Strategies to consider:
*Networking - go where your market is
*Direct marketing - sales letters, brochures, flyers
*Advertising - print media, directories
*Training programs - to increase awareness
*Write articles, give advice, become known as an expert
*Direct/personal selling
*Publicity/press releases
*Trade shows
*Web site

7. Pricing, Positioning and Branding
From the information you've collected, establish strategies for determining the price of your product, where your product will be positioned in the market and how you will achieve brand awareness.

8. Budget
Budget your dollars. What strategies can you afford? What can you do in house, what do you need to outsource.

9. Marketing Goals
Establish quantifiable marketing goals. This means goals that you can turn into numbers. For instance, your goals might be to gain at least 30 new clients or to sell 10 products per week, or to increase your income by 30% this year. Your goals might include sales, profits, or customer's satisfaction.

10. Monitor Your Results
Test and analyze. Identify the strategies that are working.
*Survey customers
*Track sales, leads, visitors to your web site, percent of sales to impressions

By researching your markets, your competition, and determining your unique positioning, you are in a much better position to promote and sell your product or service. By establishing goals for your marketing campaign, you can better understand whether or not your efforts are generating results through ongoing review and evaluation of results.

As mentioned earlier in this article, be sure to use your plan as a living document.  Successful marketers continually review the status of their campaigns against their set objectives.This ensures ongoing improvements to your marketing initiatives and helps with future planning.

About the Author

Michael Fleischner is a Marketing Expert with more than 12 years of marketing experience. For additional marketing resources, Internet marketing secrets, and more free marketing articles, visit http://www.marketingscoop.com.

Paint your canvas...

Good morning, friends.  I hope everyone enjoy their long weekend!  As I mentioned, I took Friday off and had four glorious days of spending time with my friends and family, playing volleyball and laying in the sun.  I spent most of the weekend in Paola, at my parents house.  My parents have recently started attending Lighthouse Presbyterian Church, which I'm super excited about for them.  They enjoy the service and the people they've met, and it's certainly something new for them.  My sister and I attended church with them on Sunday and I also really enjoyed the service and the message and thought I would share it with you this morning. 

What I think really surprises me is the way that positive thinking ties in with spirituality.  It's not something I'm very well versed in, but as I was listening this weekend, it made perfect sense.  The high point, or what spoke most to me was the example of viewing your life like a canvas.  Each and every day you have the opportunity to paint your life on that canvas.  You make daily decisions, good or bad, that paint or create your life.  And every day you can work at starting something good and positive and stopping something that isn't part of your future life.  You can break bad habits.  You can find your faith.  You can take advantage of the great talents you have.  You can control your anger and your fear and you can leave the past in the past.  And EVERY single day is a gift and an opportunity to paint your life and your future.  And the choices you make each day are the ones that are creating your picture on that blank canvas. 

I suppose there are no coincidences and this message and service was speaking directly to the what I've been trying to do in my life lately, which is to control my thoughts and emotions and make changes for the better to create my life.  Even though it's tough to head back to work after a long, wonderful weekend and focus on the task at hand, it's my opportunity to paint my canvas.  And yours as well. 

I hope you have a wonderful day and week.

xoxo,
ryann

Believe in yourself and your dreams will come true...

I wanted to keep today's blog short and sweet as we cruise into this holiday weekend.  As a society, we have a bad habit of making everything harder than it has to be.  I enjoy the simplicity of this blog I borrowed from Positive Thoughts this morning.  I truly believe it's a simple as believing in yourself.  Everyone have a wonderful long weekend and a safe 4th of July holiday!

xoxo,

ryann 

Know what you can and want to do in life.

Set goals for yourself and work hard to achieve them.

Strive to have fun every day.

Use your creativity as a means of expressing your feelings.

Be sensitive in viewing the world.

Develop a sense of confidence.

Be honest with yourself and with others.

Follow your heart and adhere to your own truths.

Know that the more you give the more you will receive.

Believe in yourself and your dreams will come true.

~ Susan Polis Schutz ~