It’s great launching and running a business but your eye should always be on the prize – selling your business successfully! Check out these great tips from Denise Hall, The Entrepreneurial Mother.

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fit for businessAre you Fit for business? Now, I don’t mean that you can’t run a business, you are an awesome woman, mum and super determined business owner that juggles a lot. Did you realise though, that if your health isn’t in order, then it is more than likely that one part of your business that isn’t in order either! So how does being fit impact on our business, and how in our busy lives do we make ourselves and our health & fitness a priority? I am going to share with you a few of my Health Hacks that will help you make small changes to improve your health and fitness.

Health Hacks are quick simple ways to bring about positive improvement to your life. Things that you can do easily and without much preparation.

#1 Love & Honour Yourself

‘What has this got to do with being in business’ I hear you ask? We often can get so caught up in the daily task of being mum, running our business and looking after the family, that we tend to forget to look after our own needs. By taking time out for some self-love each day, you will feel rested and will rejuvenate your mind, body and soul. You will be a happier person and will be able to focus on your business tasks with renewed vigour. Some of my favourite, self-love things to do include;

• Shutting myself away for half an hour to read a book

• Soaking in the tub at the end of the day – candles on and my favourite relaxation music playing

• Meditate – either in the morning before the day starts, or at the end of the day to relax me before sleep

• Go for a walk – 30 mins is enough to clear the head and lift your spirits.

#2 Eat Good Nutrition 80% of The Time

Eating healthy, natural foods 80 percent of the time will not only fuel your body for the demands of being mum, but will also fuel your brain for business. Eating healthy means having a balance of carbs, proteins and fats. It should taste good, and be quick and easy. Utilise the great variety on offer in your local supermarket of fresh pre-packaged salads, meat, fish, nuts and fruit to create a delicious meal that will satisfy your body’s needs.

#3 Exercise for General Wellbeing

Exercising is not only good for weight loss. Exercising is the quickest way to boost your mood, clear away any brain fog, and I often find, brings clarity for things on my mind. It can also be good for bringing great ideas, and new direction for your business. Exercise doesn’t have to include a gym session or an intense workout, there is a huge selection of alternate exercises that you can do to boost your mood.

• Yoga – either attend a local session to connect with other women, or YouTube it if you can’t get out.

• Walking – great for the mind and body. You can do it anywhere, and it only require a pair of good walking shoes.

• Pilates – great for your body and mind, increases strength, flexibility and gets your feel-good endorphins working.

#4 How Do I Fit It All In?

Time – is the number one excuses that I hear from many women in business when it comes to exercising and eating well. My question to them is, ‘Do you have time to be sick’? Forced time off due to illness is much harder to cope with than 30 minutes of exercise, 3 – 4 times a week to focus on being fit for business. So how do you fit it in? My time Hacks will help you;

• Plan it – at the beginning of the week, sit down and schedule in all your appointments, kids activities, network meetings etc. then schedule in your exercise time. Select a time you know you can stick to and make it a non-negotiable appointment with yourself.

• Be prepared – if eating on the run, or leaving your food to chance each day lets your health efforts down, pack your lunch when you’re doing the kids lunches in the morning. Set a lunch box out for yourself and save yourself time but doing it all at once. You then have a quick easy to grab lunch and snacks ready to do during the day.

• If you enjoy cooking, set aside an afternoon on the weekend and cook up a few meals that you can freeze ready for your busy week ahead. Or, if you hate to cook, take advantage of the many easy pre-prepared meals that you will find at the supermarket. There is a heap of choice that is fresh, healthy and already for you to just cook and serve.

#5 Accountability wins Every time

Do you have a business coach, or a network group that keeps you accountable for achieving the business tasks you set out to achieve each week/month? Set up this same level of accountability for your health and fitness. Select a friend or colleague whom you trust and whom will kick your arse if you don’t do what you said you would. You want to find someone who will hold you too it, not be soft and let you off the hook when you don’t feel like showing up.

Being Fit For Business will help reduce your stress, improve your sleep and increase your productivity.


fit for businessTina Horwood, Body FIT Melbourne

Tina Horwood is a mum of two, Speaker, Facilitator of change and Personal trainer @ Body FIT Melbourne. She is on a mission to help busy women create a healthy lifestyle for themselves and their family. As a self-confessed lover of weight training, Tina helps women to shift their focus from being skinny to being strong.

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budgetingA lot of people think they need more – more income, more winnings, more money, somehow. I’ve always said that everyone has incomings, it’s how you distribute it which makes your life work or not. In other words, it’s a function of how you use it – your spending!

When you start a business, it’s essential that the runway to your financial well-being is as long as possible. Having it run out than you’re ready for lift-off may have you return to the workforce sooner than planned or expected. Your business may take 2 – 5 years, or even longer to return an income sufficient to support your family or partner’s wage, so to financially back your business, your family situation must be supported.

The fastest way to have more money now is to examine your current daily spending & regular bills. Now I’m not going to talk about regular bills here, I want to talk about the killer to most budgets – the incidental daily spending! For me the vice is good food & coffee!

I always introduce a spending tracker to my clients to keep a list of everyday spending. It’s called a SpendLog. It tallies all those little things that you don’t think about. So how does it tally those things that you don’t think about? Well, it’s a very traditional method…. are you ready? It’s called using pen & paper and a calculator!! Yup, no apps, no spreadsheets, no bank statements. You don’t learn swimming from an app, so you don’t learn to manage money from an app either – it’s by doing.

These days the tactility of cash is really amiss in our society. Psychological science says that when you write things down, you grasp more of the learning and understanding than using technology to note take. By writing your spending down daily, it’ll re-presence the tactility, and the insights of the learning will gradually reveal itself. There’s actually method to my madness. Like all things that require commitment, it can be a slow burn. But do this repetitively and for a long time, it’ll become habit – a great habit!

Some most common spending blow-outs I have noticed are:

Additional grocery items – need I say more? I fall victim to discounted or on special items (arrgh – their marketing have worked!), and leave the supermarket with a few more items than I should have. However, sticking to your list, or try ordering online will have you deviate less and not spending more than you should.

Eating Out – especially lunch and takeaways, it’s always cheaper to make your meals at home and bring leftovers, or make bulk and freeze for later.

Coffees – I’m from Melbourne so it’s a vice for me. However I limit myself to a purchased coffee once a day. If you have 2-3 daily, chances are you would have spent hundreds on coffees this year already!

Discounts & sales – the usual reasoning I always hear is “I saved $50! It was only $70 that I paid” Well you actually didn’t save anything, in fact you spent $70 and didn’t need to spend $120 instead! Marketing and advertising to have you buy NOW is about speaking to your FOMO-ness. We are all emotional creatures and we buy on impulse. So know yourself and just pause for a moment on your purchases to assess the need.

ATM fees – this is the odd one out, it’s not a “daily” incidental spend but it’s worth mentioning. ATM fees are around $2 per transaction when you withdraw cash from another financial institution’s ATM. Which reminds me to ask you, how often do you check your bank statements and add up all your ATM fees? If I need cash and I’m not near my bank’s ATM, I go to a large supermarket and request a cash out at any check-out or the service desk. It is fee free!

A really good way to pull yourself in when you’re out and about is to remind yourself what really matters – is this coffee going to make the difference towards your savings goal? What is the priority here? To enjoy your pack of Shapes during TV tonight, or to contribute those few dollars towards your kid’s pocket money. As an English proverb puts it nicely, “Take care of the Pennies, and the Pounds will take care of themselves”. Remember that every little cent counts!




Hi! My Name is Fay from Budgeting123! I am a financial readiness coach, mum and an avid writer. I am very passionate about everyday, personal money matters. Whether you are trying to buy your first home, second home or needing to clear some debt before making an investment I am here to help. I also specialise in providing clear and easy to follow budgets for both families and singles.

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simplify your healthA lot of us get put off starting an exercise regime or healthy eating goal for fear of not reaching the end-goal or destination.

I am here to tell you today that it is better to get started, than to never have gotten started at all!

A few key areas of health that do require some time and attention in order for us to live healthy, energised lifestyles include our eating habits, our daily routines and also setting up healthy boundaries, to bring balance into our lives.

Let’s take a quick look at how we can simplify these areas so you can create a healthier happier you.


Too often we get caught up in what is happening in the world of food and trends that we can forget that the idea is to simply eat more nutritious foods.

What are some quick ways to do just that?

• Stock up on apples and bananas so they are on hand for additions to your breakfast or as a snack.

• Keep some nuts and dried fruits in your handbag for those moments when hunger starts to set in.

• Buy baby spinach, red capsicum, lettuce leaves and cucumber, so you always have some salad ingredients to have as a side-dish with your dinner.


Are you prone to stress? Find yourself rushing around feeling out of control at the slightest change of plan? Here’s a few ideas for you.

• Always have your handbag and car keys in the same spot to avoid any last minute rushing panic!

• Tidy up the house, even if just for 5 minutes, at the end of the day so you feel a little more on control of your environment (and wake up to a neater household!).

• Get up 15 minutes earlier. I know those minutes are precious, but this gives you a chance to take a few deep breaths and get ahead by starting to prepare for the day e.g. preparing breakfasts and lunches, sitting down and having that coffee and a few quiet minutes on your own.


Do you find yourself feeling overwhelmed because you’ve said yes to every social invite this week? Or perhaps you feel out of whack because you’ve spent extra hours on work which has meant less time for everything else. I hope you find these tips useful!

• Choose a few nights during the week (in advance) which will be your designated early nights. For example, I will go to bed at an earlier time (e.g. 9:30pm) on Mondays and Thursdays and read before going to sleep. Sometimes it can really help to plan ahead and make you feel more refreshed the next day and through the week.

• Get used to saying no to some events if you find yourself feeling stressed from all the engagements you have on. Just because you’ve been invited does not mean you have an obligation to be there. Master the art of choosing what you will say yes or no to.

• Book in time with your most important people. Sometimes life gets away from us and if there’s no plan, we may not see that special friend for a long time. Give them a call and book a time in, even if it’s weeks away!


simplify your health


Kate Mackay, Invigotate Wellness

Kate Mackay is a food and wellbeing coach who loves seeing women thrive in their work and life through balancing priorities, building in simple healthy eating habits and getting creative with exercise. 

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Stress Busting ToolsYou can use at home to help relieve stress and tension (and your kids can use them too!)

Schools back and it’s time to get back to business, well that’s if you had a break to start with!

And now it’s time to negotiate our long “to do” lists:

- School lunches

- School drops offs

- School pick ups

- After school activities

- Weekend running around

- Play dates

- Dinner

- Answering emails

- Attending networking events

- Seeing clients

- Building your business

So how DO you fit it all in? And how do you keep your sanity in amidst all of this? As a kinesiologist I see many clients struggling with a work life balance. Mums trying to fit it all in while building a business, being a mum and keeping their sanity. As a business owner with two very active school age kids as well as working as a part time office manager for another company I know all too well the struggles of trying to fit it all in without collapsing in a big heap at the end of the day.

So I wanted to share with you my four favourite tips for stress relief that you can try at home (or anywhere really!) Even the kids can use them.

Stress Busting ToolsEmotional Stress Response (ESR)

How to: You’ll find your ESR Points above the centre of each eyebrow and halfway to your hairline. (You might feel a slight bulge). Gently place three fingers of each hand over these points. Close your eyes and take ten deep breaths. (If children are frightened, they can leave their eyes open).

Why: Brings you into the present moment and helps to calm you when feeling overwhelmed or confused. Helps you to relax and also to eliminate feelings of anger or sadness.

Stress Busting ToolsHook-ups

How to: Part 1- Cross one ankle over the other. Extend your arms crossing one wrist over the other. Bring your palms together and interlace your fingers. Bring your hands up toward your chin. Sit quietly for a minute with your eyes closed while you breathe deeply.

Part 2 – Uncross your hands, arms, and legs. Bring your hands together with your fingertips touching lightly. Keep your eyes closed & breathe deeply.

Why: Part 1 activates the balance-related muscles, restoring balance after emotional stress. While part 2 offers a metaphor for the connection of the brain’s hemispheres through the corpus callosum and activates deeper breathing and relaxation.

Stress Busting ToolsYawning

How to: Put the fingertips of each hand on any tight spots you may feel along your jaw line and make a deep, relaxed yawning sound, opening the back of your throat as wide as you can as you gently stroke away any tension under your fingertips. Repeat three or more times or until your eyes begin to tear or you actually yawn.

Why: Yawning actually interrupts our stress response providing relief from stress. It also helps us to relax our vision and facial muscles, plus its fun to do!


Stress Busting ToolsAuriculars / Thinking Caps

How to: Move your head from side to side and notice any tension you may be holding onto. Use your thumbs and index fingers to pull your ears gently back and unroll them. Begin at the top of the ear and massage down and around the curve, ending with the bottom lobe. Repeat three or more times.

Why: The Thinking Cap stimulates reflex points that enhance hearing and understanding. It also helps to relax the shoulder and neck muscles.

I personally use all these tools and I hope you find them helpful. And remember these can be done by the kids as well so it’s a win win all round!

Until next time, remember Happiness Starts with a Smile!


Stress Busting Tools


Carolyn King, EmpowerKin

My name is Carolyn and I have been a practicing Kinesiologist for over 6 years. I am passionate about teaching others how to live a happy, authentic life using kinesiology and mindfulness techniques.

My website’s are and

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