Last weekend was a biggy for me, as we celebrated the 1st anniversary of the Kick Start Fat Loss Diet and Fitness Club with our annual conference in Derby. It was a great weekend of ideas and our vision and blueprint for 2014. There are so many exciting projects moving forward with KSFL it was a truly positive and exhilarating  weekend. Also, a huge thanks to everyone who posted feedback about last week’s newsletter. Literally hundreds of people tweeted, facebooked and emailed to say how much you enjoyed the articles. It makes such a difference when I get feedback, as writing the newsletter week after week can be tough at times, so I appreciate every one who takes a moment to send feedback. So thank you i REALLY appreciate it

New KSFL Franchisees

As the KSFL brand is growing now at a rapid rate I’m looking for more committed, entrepreneurial Fitpros who would like to join the team. The Franchise now includes 2 postcodes where you can teach your live classes, online programmes and products, executive for working in local businesses and the brand new Detox and Make over package working with local Hair and Beauty salons. The opportunity to create a sustainable and profitable business is a massive reality with all of the income streams created if you are wanting to work with me to expand your business. We are changing lives all over the UK with all of the different programmes and initiatives and there is so much more to come in 2014. If you are thinking that a KSFL franchise might be what you are looking for, then check out all of the details in the information page and do let me know if you would like to chat about it http://www.kickstartfatloss.net/ksfl-clubs/ksfl-franchisee-business-opportunity/

New 21 Day KSFL 21/2 Stone + to lose group

I am starting a new 21 day online Kick Start Fat Loss Group for those with 21/2stone+ to lose. The workouts are new HIIT Lite workouts so not as intense and I have added more Fitness Pilates and Floor work workouts for this group. If you would like to join the group that starts on Monday then click here https://choreographytogo.infusionsoft.com/saleform/nathniwo

 
New 3 x 30minute HIIT Conditioning DVD
My new DVD contains 3 x 30mins workouts. Stability Ball, Resistance Band & Stretch and work on a ratio of 60seconds on and 30seconds rest. Order the DVD here

Your Website

A topic I love to revisit from time to time, and as 2014 is rolling up faster than any of us can believe, now is a great time to make sure your website is fully functional, able to take bookings and YOU are able to update it. Here are my top tips for creating the perfect fitness website for your business.

1.In my humble opinion WordPress is still the best platform to build your website on. It’s free, you can choose a funky theme and you can easily get someone to create it for you really quickly. Both C2Go and KSFL are both built on wordpress blogs.

2.Invest in a robust email newsletter delivery system. Aweber, Constant Contact & Mailchimp are all great ways for you to collect email addresses and send out your regular newsletter and your special offers and updates. YOU have to collect every email address possible and build up a list of everyone who visits your site and comes to your sessions.

3.Wordpress has tons of “plug ins” which means you can plug in videos, podcasts, photos, audio features and pretty much everything you need to make your website an all singing all dancing site that is attractive and will service your members and client base. Plus, it will create your own revenue stream.

4.Learn how to update your site yourself. Firstly, I would get someone to create your site for you and get lessons from them on how to update it so you can change, tweak and update the site as often as required. If you can’t do this, then life can become expensive and difficult as you will always have to rely on a 3rd party to update things, which is tiresome.  So learn how to do it yourself. It’s worth it.

5. Invest in great branding and graphics. Your banners and logos need to be created professionally. Choose your colours, logos and fonts wisely and employ a graphic designer to do a selection for you until you get the right mix for you and your brand. This could take a few weeks so don’t rush it and really consider the kind of image you want the site to give.

6.Make sure you have a shop where you can sell your classes, services, online products easily and are able to add new products as your create them.
Paypal is the easiest way to take payment, so sign up for Paypal Pro account and lean how to create Paypal buttons to take money in your shop.

7.Create great content for your website and keep updating it. Your site is a reflection of YOU and your services.  There’s nothing worse than a cheap looking, outdated site, so keep adding to it once it is built.

8.You can easily get a wordpress blog/website built for you. My favorite site to getting things technically done is Peopleperhour.com and I like to use people based in the UK. They maybe a little more expensive but you will get what you want so much faster and easier than if you outsource overseas. Use the same site to find graphic designers and adding plug ins for your site.

If you already have a site that’s looking a little tired and not really performing, then now is a great time to put some effort into it and getting it all shiny and new ready for the new year.

Outsourcing Tips

If you have decided to get a new website then I suggest 100% you take a look at www.Peopleperhour.com I LOVE this site and get so many of my technical jobs done here. You can easily search for web designers, take a look at each one carefully and check out their portfolios. You will be able to see samples of their past projects and work. Put a brief together of exactly what you would like to create send an email asking if this is something they can do for you. I would send your brief to several possible designers and ask for feedback on your project, then all you need to do is choose the one that feels right for you.

Quick Tips when Outsourcing
1.Create a brief of how you want your new site to look.

2.Search PPH website and check out as many of the web designers as possible.

3.Contact each one that looks like it could fit your bill and email your brief asking for feedback, costings and how long it may take.

4.Research thoroughly each designer’s portfolio and ask more questions if necessary.

5.Choose one. You are asked for a deposit, then the balance on completion.

You will need to make tweaks and updates as you work though the project. Ask the designer to consult you at all stages of the design to ensure they are on track.
Getting a site built is really not as scary as you think and using a site like PPH is a straight forward process. Do let me know how you get on. Tweet me @rachelHolmes or message me via Facebook.com/Choreographytogo

 
WILL YOU BE MAKING THE HEADLINES IN 2014? by Yvonne Radley

How many of you have got your marketing sorted for 2014?

Have you plotted key dates on your calendars in a bid to be more organised this year?

New Year’s Resolution blog?

January Intake?

Valentine’s Special?

Spring Into Fitness?

The list is endless and there are loads of ways to get press attention with these main events.

But this year I want you to ask yourself a NEW QUESTION

Before you do anything else

Before you plan ANY marketing or publicity

I only did this myself recently and it’s made a HUGE DIFFERENCE to my business and where I target my marketing

The question is this…

HOW MANY CUSTOMERS DO YOU NEED TO MAKE A DIFFERENCE?

It might be 5 more to fill your classes

Or you might be after 100’s or even 1,000’s to buy your online product

Whichever it is the marketing is very different for both

So think carefully in 2014 and target your customers more specifically you’re your blogs, emails and newsletters you write.

If you only need 5 people to fill your classes that is very achievable

If you are setting up a new class and need 30 then market around that with local media, flyers, Twitter and Facebook updates

Maybe you have a new online product and are chasing the masses. In this case you need to be writing about your new product constantly, using Pinterest or Instagram to show it, talking to people on social media and letting them know what’s coming.

If you would like a free strategy call to discuss your plans for 2014 then I have 10 spaces available just email me yvonneradley@bigmeupmedia.com

Yvonne Radley
Big Me Up Media
www.yvonneradleymedia.com

WHAT HAPPENS WHEN YOU MOVE ?????? by Kerry Bowler

I have been a reader of C2Go for about a year, and love reading and learning from other fitness pros, it has really helped me.
What I would be interested in if any fit pros have gone through a similar situation as me, I’m gonna call it –
‘ Success in the community, then you have to move and start again, ahhhhh’
My name is Kerry. I moved to St Albans Hertfordshire about 20 months ago, having done a little research on the area, and feeling quite disheartened that Zumba and kids classes were in every local hall.  I thought, well Kerry you gotta start somewhere!
You see, I had lived in Cyprus for the past 8 years, and had established myself as a dance and fitness instructor in my community and taught in the army bases. My classes were busy and everyone knew who I was, so having to leave Cyprus due to the Euro crisis, was a real stress.
So, myself, my partner and our dog rocked up in the rain at our lovely friend’s house where we could stay for a while, feeling quite depressed and deflated at our future prospects! How on earth was I going to move back to the UK to an area that I didn’t know and start all over again?
So, can you establish yourself in the community when nobody knows you?
Why would people come to your class instead of the class they have gone to for the past few years?
I actually don’t know the answer to these, but I have given it a good bash!
You see, I knew I had to be different to the usual community classes in the area, so I decided to create my own, as previously reading on C2GO, it has worked for other fit pros. So, still feeling a bit sorry for myself, and missing the sunshine, I created a fitness class that would make me feel good about myself, and feel confident. B Burlesque the fun sassy workout was formed, and it was time to put it out there! Yet another hurdle arose, along with people still not knowing me in my community, people wouldn’t know what B Burlesque was? AHHHHHHH!!!!
I tried everything I could, leaflet drops, free demos, local paper feature, banners before my launch, to get it out there. Once launched, my class numbers were ok, but not great enough to financially keep it going. So after 3 months I had to stop.
Not giving in, as I believed in my class, I approached gyms, and was given trials at the only spare slots they had, which were never gonna work! Anyway one gym stuck with my class, as the manager loved it, and we became good friends. 6 months in, just as I was beginning to finally get there with numbers and people knowing me, the gym cut all classes, and my friend lost her job!
Having all the contacts from my classes there and phone calls asking where I was going to continue teaching, gave me the incentive to carry on and find somewhere else.
I found a community hall in a different town to before that was reasonable, and ‘Hey Presto’ after 18 months of being in the UK, my class actually took off!   This was purely by word of mouth that people came and are still continuing to come. I have since been approached by other venues about classes, and I also run B Burlesque workshops.
So, maybe it is possible to establish yourself in the community when nobody knows you, but it takes time, and you have to pick the right place, do your homework, else you are just wasting time and money.
I don’t think you can drag people away from a class they have been going to for years, but there are plenty of people out their looking for an alternative class to the usual ones offered in communities.
Of course I still have lots to do to get my class out there in my community, but 20 months on, after returning to the UK with no home, no job, no sunshine! even though we still have no sunshine, I do at least have the other 2, and am happy.
Never give up!
Keep it sassy, Love Kerry x
www.bburlesque.com
Facebook – BBurlesque  Twitter – @BBurlesqueuk

The Great Big Gaping Hole
By Jo De Rosa

What advice do I give those struggling with an addiction?
People are always asking me how to tackle an addiction and I can only answer from my own personal experience. This is very important to me, as how on earth would I know the answer to something I’ve never witnessed myself!

For me I talk about ‘the hole’. When you cease taking a substance you are leaving a great big gaping hole in it’s place and if you are not prepared for this sudden space in your life then things are going to be very difficult, and you tumbling back towards your substance of choice is unfortunately likely.
I did this numerous times,
“This is the last cigarette I’m EVER smoking!”
“I’m NEVER drinking again!”
It was all very dramatic and I absolutely meant it when I said it, but was always completely unprepared for when the drug demon came to visit me. In the end I realised that I needed to be on guard and ready for when the substance started to leave my body and make me feel like a pile of poo.

And then I understood ‘the hole’.

You have to fill it with something. In the beginning at least. For me it was yoga, meditation, juicing and filling my body with goodness rather than poison. And I’ve detoxed from cigarettes, cocaine, alcohol, caffeine and over the counter pain killers: all of them toxic; all of them killers; and all of them with the promise of relief but actually leading you into a life of despair.

So, the instruction is to fill ‘the hole’ with something that you enjoy and is good for you.  When you have the addictive urge, instead of going to the substance move towards your chosen substitute, remembering the golden rule here of the replacement being HEALTHY.

Here is a list of 7 things you can do to fill ‘the hole’:

1. Touch your first finger and thumb together in ‘chin mudra’ position. This stimulates the pituitary gland, which will instantly de-stress you.
2. Find a space and practice some sun salutations or exercise of choice.
3. Steep ½ a cucumber, 1 whole lemon cut into quarters and 6 mint leaves in a large jug of water overnight and drink as a detox drink throughout the day, your withdrawal period, and beyond.
4. Go and sit on a cushion, close your eyes and concentrate on your breathing (more on this next week if Rachel will have me back for more!).
5. Buy a blender if you don’t already have one and make a smoothie. Bung in whatever is left in your fridge, always trying to include cucumber and spinach.
6. Go for a walk. Surrounding yourself with the amazingness of nature is uplifting and energising.
7. Hang out and have fun with friends who do not participate in your substance of choice.

A new positive habit
With this method every time you have an urge and replace it with something positive, you are creating a new habit. Your brain gets used to the new pattern of behaviour, the old neural pathway is broken, and a new positive one created in it’s place.
For some the old pathway is never really broken because they still long for the cigarette years after their last one. But if you are truly ready to take on your addiction and release it permanently then it can be done, dare I say easily, in it’s entirety. I can honestly say that even though it took me 10 years to stop smoking, I now NEVER feel like I want a cigarette. Because now that that filth is out of my system, I can see beyond the addiction and am no longer held by it. Why would I fancy putting one of those awful things in my mouth and actually draw that toxic smoke into my lungs?
And 389 days without a drop of alcohol I now feel the same way about drinking. It just seems so silly!
I like what is going on in my sober head, so why would I want to blot it out and feel numb? Why don’t you take a look now at why and when you drink……

Withdrawal
Once the initial 3 week withdrawal period is behind you, you will notice that ‘the hole’ which was once so large you feared you’d be eaten by it, is now as small as an unassuming ant …..in fact you are no longer in it!

Welcome to sobriety!
Life on the other side is sweet. The fear has gone, so too the stress. All of a sudden so much time has opened up, time that was once used going over and over the same old patterns and beliefs. I changed the way I thought about my addictions, and I will never ever look back.
I love my new sober life, any one want to join me?

I have a number of retreats coming up in Suffolk if you need to get away and have some  me me time:
Yoga for Addictions Retreat: Monday 30th December to Friday 3rd January
Winter Yoga Retreat: Friday 24th to Sunday 26th January
Juice Detox Retreat: Monday 27th to Friday 31st January

Web:  www.innerguidance.co.uk/addictions
Email:  jo@innerguidance.co.uk
Facebook:  InnerGuidance
Twitter:  @Inner_Guidance
Copyright: Jo De Rosa 2013

Money In Versus Energy Out by Jayne Nicholls

When faced with the question, how many classes should an instructor teach per day? I was initially mortified that I should answer this question for any sound minded individual. BUT when you think about it, it is a really important question and one that reflects the quality of our service to the general public.

As a working instructor I have been in a situation where I taught between 5 – 7 classes per day alongside personal training clients. I worked from the crack of dawn to late at night for around 10 years in order to provide myself with a decent standard of living. Were my classes at their best during this time? They were certainly at their most popular, however, the content was not as considered as it would be these days. This then begs the question, are we providing a mindful service or one that appeals to the largest number of people? Any instructor working for the major chains will tell you that quantity far outweighs quality these days and despite having the most rigid ever industry standards to conform to, you will only hang on to your classes if they consistently meet target numbers.

So we are in a bit of a pickle. If you teach as a hobby or to supplement another income then you can afford to teach one class per day , per week or per month if you choose but those who opt for teaching as a career do not have that luxury. My personal rule is that I only teach back to back classes but this rule is a lot harder to enforce in the present climate than it used to be.

I am in a quandary because one side of me says that the more we teach the more susceptible we are to:
Overuse Injuries
Throat/Voice problems
Low immune system
Over tiredness
……………and more

HOWEVER fitness is a business for so many of us and we need to fulfill our weekly wage.

Having thought about it for a few weeks now, I think the best way forward is for any full time instructor to diversify. There are so many skills we can add to our Group X Training qualifications these days that a certain amount of work hours per week can be put aside for less physically demanding and more lucrative specialty sessions.

I personally think that small group fitness is going to be massive and with courses such as ‘I move freely’ & ViPR Training we can make bespoke workouts for specific demographics.

With a little lateral thinking and the mentoring of other like minded professionals we can certainly create niche markets that are short or long term ‘cash cows’. What are your thoughts on this subject, do you think that the average Group X instructor is reaching their potential?

If YES let us know how
If NO let us know why

Email jayne@jaynenicholls.com

Perspective
By Andrew Crawford

Millions on the breadline   but India can afford to send a space rocket into space……Warped Perspective.
For 7 years  International Police in conjunction with UK intelligence have been following up a leads from ‘Positive Sightings’ and a photo  e-fit of a tall blond haired blue eyed man witnesses say was leaving the building from which Maddie McCann was abducted / missing…..!!

Imagine my utmost surprise when this week whilst paying for petrol the headline that took my gaze said……”…Face Of Maddie Suspect…..”

This ‘suspect’ was  totally opposite to what Scotland Yard  released years beforehand of the man they want to question in connnection to this crime. He was from West Africa…….yes………a man of colour….!!!

They will not be able to question him because he died 4 years ago….!!!

How convenient. What a Perspective.

Once again MP’s hit the headlines by being criticised for claiming £200,000 of taxpayers’ money to cover the cost of their energy bills.

340 MPs, including ministers, have used the parliamentary expenses system to recoup the cost of heating their second homes,

The claims do not break any ‘parliamentary rules’ but come at a time of heightened tensions over the spiralling cost of gas and electricity. A Parliamentary Perspective.

Banks main purpose is to be in business to make money from you. In your opinion, do you think they like these little Payday loan companies ‘stealing’ the small clients’ interest from them?? I think not.

Because of the high percentage rates being charge, Pay Day companies are making great profits from their small loans, this doesn’t bode well with the well-known household named banks Perspective.
.
OK Andrew………not exactly Accountancy or Tax related…!!

I know……..but from the realms of financing short term expenditure it is an Interesting Perspective.

The following is not my work. I became very interested when there was a whole morning dedicated to it and a parliamentary meeting was undertaken to question the operators of these type of companies. I gleaned the following from various sources from the internet and summarised it for easy reading

How do payday loans work?
Someone will borrow a few hundred pounds from a payday loan firm for a short time, to tide them over until they receive their next wage or salary cheque.
The borrower will usually offer a post-dated cheque to the lender to cover the eventual repayment of the money borrowed, plus interest.
The cash is often emergency borrowing to pay an urgent unexpected bill, or rent or utility bills.

How many people use them?
There are no official figures on how many people use this sort of borrowing.
But Consumer Focus estimated last year that 1.2 million people took out 4.1 million loans in 2009.
But it said the value of the loans was growing rapidly.
As a result of its most recent inquiries, which led to an interim report in November 2012, the OFT thinks that as much as £1.8bn a year may now be being lent by payday lenders.
The Public Accounts Committee (PAC) said that about two million people in the UK used payday loans.

Who uses them?
The OFT found that the typical borrower of a payday loan was “more likely to be a young male, earning more than £1,000 monthly, and in rented accommodation. Many are unmarried with no children”.
But the borrowers are not normally unemployed or without a bank account.
They sometimes see the short-term loan as a sensible alternative to running up an unauthorised bank overdraft.
Some have turned to these lenders because household budgets are being squeezed and banks have restricted their credit offers.

How many firms offer them?
The OFT said in that  there were about 240 payday loan firms altogether in the UK, with the top 50 accounting for most of the lending.
Its previous research suggested there were about 2,000 High Street payday loan shops, some of which are part of large national chains, such as The Money Shop.
Some were also pawnbrokers as well, operating out of the same premises.
There were also thought to be more than 100 online firms offering cash too, which were much more expensive.
Across the whole consumer credit industry there are 72,000 lenders, the PAC says, but this includes credit card firms and door-to-door lenders.

Are they regulated?
Yes. Any lender, whether it be a big High Street bank or a one-outlet payday loan shop needs a consumer credit licence from the Office of Fair Trading (OFT).

What is the problem?
The loans are very expensive with very high rates of interest.
But in the eyes of the borrower that is often not relevant. What matters is the cash cost of repaying the loan.
That can be acceptable to the borrower if the payday loan is more convenient than an overdraft, or some other sort of arranged loan, and is taken for just a few days.
The problem for a borrower starts to build up quickly if he or she cannot in fact repay the loan as planned, and it gets extended, or rolled over.
The interest then builds up rapidly and can soon swamp the size of the original loan.

Should anything be done?
Despite the negative publicity surrounding payday loan firms, the OFT said in 2010 that these and other high-cost credit businesses – such as pawn brokers or home-credit lenders – should not have their interest charges restricted.
It concluded that they provided a useful service for some people who would not otherwise be able to borrow legitimately and who might thus be forced to borrow from illegal loan sharks.
But it changed its tune in its November 2012 report specifically on payday lenders. It has recently threatened to refer the industry to the Competition Commission and has told individual lenders to improve how they deal with customers.

Here are the top 12 apparently

Kwick Kash
Sunny Flexible Credit
Purple Payday Loan
Quick Quid
Payday UK
Zebit
Wonga
Quick Quid FlexiCredit
Trust Payday
Payday Lady
Cash Cow Now
Payday Pig

The financial implications of non-payment
You should always make repayments on your payday loan on time and in full. The interest rates and information we list in our comparison tables assume that you will do this. Payday loan lenders each have their own policies regarding non-payment, this affects the additional interest and charges they apply and the debt collection practices they use.
If you do not make your agreed repayments on time then you are likely to be charged extra interest and additional fees. Some lenders will also take legal action if you repeatedly fail to repay. How much extra you are charged and the collection practices used for non-payment will depend on the payday loan lender you have borrowed from; you should check this before applying. Your payday loan payments will be taken out of your account automatically.

However, if you do not have enough money in your account to cover the payment you are likely to incur extra charges. You are also likely to be charged interest on your balance at that point; this may be more than the original amount you borrowed.

If you think you may have difficulty making a repayment you should contact your lender immediately. Failure to do so could impact your credit score and result in additional charges.

The impact of non-payment on your credit score
Non-payment will also be recorded on your credit file. Repeated non-payment may have a negative impact on your credit rating and affect your eligibility for future borrowing. You should always make repayments on time and in full to avoid any repercussions on your credit rating.

Renewal policy information
It is not advisable to renew or extend a payday loan. However, if you do need to you should contact your lender to arrange an extension before they try to take payment. Most payday loan lenders will charge you an extension fee and additional interest on your total outstanding balance. Some lenders will automatically renew or extend your payday loan if you do not make an agreed repayment. This is likely to cost you extra in additional fees, interest and charges. You should check your chosen lender’s approach to payday loan extensions before you apply.

Payday loan collection practices
If you fail to make an agreed repayment on a payday loan most lenders will contact you by phone, post or email to rearrange your repayment. If you repeatedly fail to make repayments then they may use collection practices or take legal action. You should familiarise yourself with the collection practices of your chosen payday lender before you take one out.

OK………There is lots of information out there for you to research.

Finally

The weekend saw the first year convention of Rachel Holme’s Kick Start Fat Loss (KSFL). Excited Franchisees from around the country gathered in Derby to listen to Rachel, the creator of this phenomenal programme, map out future opportunities. I’m honoured to be in this forward looking team. Exciting times ahead.

Have yourself a fantastic weekend….. Talking from a Higher Perspective.
Andrew James Crawford

www.fitnessindustryaccountants.com
www.facebook.com/andrewjamescrawford

 
Have a Wonderful Week
 
Much Love Rachel xxx

HAPPY HALLOWEEN

WOW, when did Halloween get so big in the UK?  Are you doing spooky spin today and are you taking your pumpkins to class? We are all dressing up today for my Horrifying HIIT class and Agonising Aerobics, but I will be doing my usual routines. Have you got anything special planned for class today? Tweet me @RachelHolmes or Facebook.com/Choreographytogo

So, last week I put my money where my mouth is and I arranged a brand new partnership with my local hairdressers and beauty salon. I am aiming it at a very different audience to my current clients. It’s a much higher priced service and targeted at women who enjoy the sumptuous surroundings of a high end salon. This client doesn’t come to my community classes but does enjoy looking and feeling good and has the disposable income to enjoy this more bespoke service. The group will meet with me for 3 weekly sessions in the salon on a Monday evening when it’s closed, and have access to all of the online workouts and DVDS.  At the end of the 3 weeks they will be booked in for a full image consultation and hair and beauty make over, just in time for Christmas. PLUS, beautiful before and after photos that will help sell the follow up packages that I do.

Marketing – I have been able to market it quite easily on social media as I have built up a large following on all of my pages. This is key when you are launching anything new. Make sure you have built up the interest on social media so you can use the platforms to drive new services to new customers. You can easily do this to if you put the time in to creating a strong brand on social media

Get a FACEBOOK Page and REALLY work it. You have to engage and post loads of great information, which can be time consuming, but the more followers you have and people that interact with you the easier it will be to launch successful new arms to your fitness business. Share quotes, recipes, food pictures, motivational tips and workouts that keep your followers actively engaged and interested in what you do and the services you offer. It shouldn’t  be all salesy.  You are building rapport and dialogue with people and, of course, building up the number of likes on your page. DO THIS NOW and really work it up to Christmas so you have lots of new potential customers for your new year sessions.

Twitter – Again, the same as for Facebook. Build up your followers and engage with them. Tweet local salons and follow them. Remember, Twitter is a big conversation that is going on all day 24/7.  Tweet with your followers, ask questions and get involved rather than just tweeting your offers. It’s all about building relationships and getting to know your followers.

Pricepoints – You HAVE to believe in what you are doing and offering. I know that sounds a bit “out there” but you really have to be full on committed to your pricing and your self worth. Don’t price any of your services too low for a package that is a high end service. You have to be 100% committed to what you think it is worth. If you are offering something that no one else is and it has taken you time and energy to create it, then you must price accordingly.

As always I would Love your feedback Tweet me @RachelHolmes

The Women’s Wellness Weekend Summit with Jenny Burrell

Taking place on Sat 1st & 2nd March at The City of Westminster College, Central London W2 is Jenny Burrell’s brand new live event. There is an immense line up of speakers and the whole weekend is shaping up to be one of the best on the 2014 calendar.  For all of the details http://www.burrelleducation.com/the-burrell-education-womens-wellness-summit-2014/

Positivity and Fitness Pilates

Last week I introduced some of you to the brilliant work of Gabrielle Bernstein, and judging by the messages I received lots of you have started following her and grabbing her funky books and audios. Her work is totally influencing me personally and my fitness teaching, especially in Fitness Pilates. If you have done FP with me or Kelly you know we love the more functional approach to the class, but I’ve been playing with adding a much more mindful dialogue, teaching cues and including saying positive affirmations, while performing the exercises. Our own self talk can be so negative and damaging and we all do it. We can be doing the most effective exercise, eating right and  performing hard core workouts, but if our self talk is negative we are putting up huge road blocks in our life and stopping us all achieving the life and dreams we desire.

Clear thinking, positive self talk and saying affirmations while exercising can be intensely powerful.  By incorporating Fitness Pilates exercises, breath and simple meditation, the whole FP experience can be elevated much more than a physical class. Rather than constantly looking for more new exercises I am exploring engaging the mind, the mental chatter, switching negative self talk to positive, having an attitude of gratitude and helping my clients walk away feeling completely uplifted mentally and physically. Im using my Instagram to post lots of postive quotes and pictures so if you enjoy this kind of motivation and insight please follow me on Instagram RachelLHolmes

I will upload a new Positive Fitness Pilates download in the next few weeks with some ideas and suggestions and, of course, I would love your comments and feedback on the usual channels. @RachelHolmes Facebook.com/Choreographytogo.

New Downloads

I’ve added 2 new Freestyle downloads this week, which both work perfectly with the new Essential Deep House Mixes by Pure Energy, which you can grab on C2GO if you click here.

This Much I Know So Far! By Jenny Burrell

Rachel asked for something inspiring and snappy and we all love a concise list.  Here’s my take on what I know so far after a decade and half in this business, owner of 3 businesses and planet earth dweller for nearly 44 years….

1.What you allow WILL continue.
2.Create faster than they can copy.
3.The QUALITY of your product will ultimately define your reputation and repeat sales.  Anyone can sell something once.
One can be both smart and broke.  Enough already with the courses – JUST SHIP!
4.Define success for yourself.
5.Facebook is not LIFE!
6.There’s only one FIRST everything else is imitation.
7.Your gut is and has always been right.
8.Humans are the only animal on this planet who can justify danger.
9.DELETE ANYTHING that drains you.  People, places and things.
10.Want something done? Ask a busy person.
11.There are NO RULES! Everyone is making it up for themselves.
12.People give money to people who can solve problems.  Want to earn more?  Find the problem, present a fabulous solution.
13.All the coaching and mentoring in the world won’t alter a mind that is unable to tune into its innate brilliance.  You are brilliant right now! You just need to get out of your own way.
14.The people who get stuff done, still get scared….they just don’t allow fear to halt action.
15.Your pursuit of perfection is procrastination – YOUR BEST is good enough, because that’s all you’ve got.

Are you working with women? Join me for my brilliant Women’s Wellness Weekend Summit on 1st & 2nd March 2014.  From Pre-Pregnancy to Post Menopause, top lectures and unique hands-on practical sessions and so much more.  Check out the line-up at www.burrelleducation.com.

Coach?  Mentor?  Counselor?  Friend? by Cori Withell

Which one do you need?
Do you need any of them?
If you need one, which one and how do you decide?
Once you decide which style you need – how do you pick the right one for you?

Let’s face it.
It is a nightmare!

Everywhere you look there are sales gurus, marketing gurus, media gurus, social media marketers, email specialists and so on and so forth.
What none of them seem to ask is do you actually need them right here and right now?
As our businesses evolve so do we.
Just because old Jessie Smith down the road has a mentor does not mean you have to have one or the same one!

I think there are some very important questions you need to ask yourself to establish,
a) do you need some help?
b) what kind of help do you need?

If you are struggling with motivation and getting things done, is having a time efficient action taker of a mentor really the right fit for you right now?  I don’t think so!  Right now, you would probably need a coach.   Someone who can take the time necessary to see why you are where you are at right now.  A coach can take the time necessary to establish what you are trying to achieve and to help you devise strategies to get there.  A mentor at this point is just going to add a bucket load of stress and pages on to your to do list that you are already sinking under!

If you are struggling to get out of bed and get anything done, then a friend or perhaps even a counselor may be the best route.

Good mentors are brilliant.
Good mentors are also hard to find.

I think it is a very competitive market and I do wonder how often how many of us latch on to a mentor because we can see our peers mentoring with them and we don’t want to miss out on anything?
Maybe that sounds a little crazy but I’m pretty sure it is not too far from the truth either!

I also think mentors have a shelf life.
You should be picking your mentor/coach/counselor as the best fit for you right now for your business and what you want to achieve.
You change.
Your business changes.
Then so to should your mentor, shouldn’t they?

All too often people are picking mentors within the fitness industry, but if you systems are a mess then pick a mentor who excels in systems – that doesn’t have to be fitness.
If you are juggling time management with family, husband and work, then pick a mentor with a proven track record in this area.
Do not be afraid to say no – to tell them they are not the right fit for you.
Ask questions, get references and if it isn’t working then don’t be afraid to say so.

You are paying for this!
If you are happy working on your own and you don’t need anyone else, then be proud of that and get on with it – fair play to you

Health and happiness x
Best wishes

Cori x

Do I have a problem with drinking?
By Jo De Rosa

This is a question I asked myself a lot over the years, and the conclusion I came to was ‘yes’.
Although never classed an alcoholic, when I filled out an AUDIT (Alcohol Use Disorders Identification Test) when joining a new doctors surgery my results were off the chart.

These are some of the questions which I failed miserably on:
How often during the last year have you found that you were not able to stop drinking once you had started?  …..Eh, every time I have a drink.
How often during the last year have you had a feeling of guilt or remorse after drinking? …..Eh, every time I drink.
How often during the last year have you failed to do what was normally expected from you because of drinking? ….Every weekend.
How often during the last year have you been unable to remember what happened the night before because you had been drinking? ….Every weekend.

My score was 19, and if your total is over 8 an alcohol use disorder is likely. My husband always believed I was being a drama queen when I said I thought I had a problem with alcohol, but this result showed things in a very worrying light.

How many of us have a drinking problem that we are not aware of? There are many of us out there that have a glass of wine in the evening to unwind, and quite a few that have at least the whole bottle over the weekend, perhaps more.
The World Health Organisation perceives me to have a problem as I toppled over their AUDIT line. But what is our government doing about this problem?

Personally I think this is a ticking time bomb. I am in my early forties and the majority of my peers drink: every night; to relieve stress; to block out problems; to give confidence.
But nobody seems to be tacking the underlying concerns directly, rather masking them with the veil of half price wine from Tesco. What about working through the issues that cause the problem? Alcohol is just the plaster covering a wound, wouldn’t it be wiser to take a look at why we fell over in the first place?

Only you know if you have a problem.
My drinking was way under the radar. Nobody thought I had a problem. But I was not happy with how I used alcohol to numb out, and how I was living a Jekyll and Hyde existence. For me:
Sober = I like myself
Drunk =  I am vile, loud, embarrassing, and a risk-taking idiot.
I absolutely hated myself the next day, but just couldn’t seem to stop pouring the next glass of merlot. Being in that cycle is hard to see out of, the window is all steamed up and ‘clarity is someone else’s reality.’
It was a frustrating 6 years of self-flagellation, hangovers, deceit (I regularly lied to loved ones about how much I was drinking), ill-health and stress. Doing something over and over again that I didn’t want to do!

Some people have the odd drink here and there and score under 8. Maybe they are the lucky ones who can enjoy alcohol in a controlled way, or maybe I am the luckiest of them all because I have swept away all of the bullshit that society would like us to believe (it gives you confidence, it relaxes you, it improves social events, it supports you) to reveal the truth: alcohol is a poison and harms the body and mind. It is no longer in my blood/organs/thoughts and for that I really do believe I am the winner!

Now my life is in service to those ready to take the first steps out of addiction. I have no regrets as I believe all that I have been through is for a reason, and I now have a direct experience of addiction -which I use as a foundation to help others.
How could I possibly be able to assist in others’ recovery if I hadn’t been there already myself?
My first ‘Yoga for Addictions’ five day residential retreat takes place over New Year at my retreat centre in Lavenham, Suffolk. Ideal if you would like to move away from the confines of your drinking habit, and find out how amazing life could be if you lived in your fullest potential…….

I spent last weekend exhibiting at the Yoga Show at London’s Olympia and was surprised how many people came by the stand to share with me that alcohol is having a hugely negative impact on a loved ones life. Brothers, daughters, partners, sons, mothers, I witnessed an endless trail of destruction that this poison has ravaged through peoples lives.

I’m so lucky to be free now and honestly believe my life’s purpose is to support, guide, and motivate others to break down the barriers and find peace with themselves as I have done through yoga, meditation, and coaching.

Thank you to everyone that got in touch after last weeks article. Through sharing my own struggles and stories I hope I can inspire you to let go of what holds you back, and walk excitedly into your truly amazing future!  Jo x

Web:  www.innerguidance.co.uk/addictions
Email:  jo@innerguidance.co.uk
Facebook:  InnerGuidance
Twitter:  @Inner_Guidance
Copyright: Jo De Rosa 2013

“Love More, Give More, Help More”
By Andrew Crawford

This was a promise I made to my heavenly father whilst I lay dying in the middle of the road after a road traffic accident on 7th November 2011.

I wasn’t ready to go yet…..!!!!

Those bright lights came straight at me. There was no sound of emergency breaking. I felt the impact of metal as both my feet left the ground. There was a moment of calm as my body flew through the air over the car then jolted as my head hit the ground first. I felt the blood leave my body through the head. I was now lying in a pool of my own blood.

I felt a sudden peace. There was no feelings from my neck downwards. Paralysed………….. Boom  …!!

That is when I made my Promise.

“…Lord I promise that if I come through this, I will Love More, Give More and Help More…”

Blackout followed.

It was about one and a half hours later that my blurry eyes opened. I was still laying in the middle of the A23. Blue lights were flashing. My clothes had been cut off. My lovely blue jacket….!!!

ALIVE……………..I’m ALIVE………!!!!!

An unknown woman was kneeling down beside me. An Ambulance , Paramedics and Police were now in attendance.

“…He’s awake…”

I still couldn’t move as the lady held my hand.

“……..Can you hear me?…What’s your name?…”

Road block on a Sunday night. This was the stretch of road coming off the M25 leading up to Coulsdon. I had travelled all the way from Nottingham to Croydon I was literally a few minutes from my designated hotel room. I was looking forward to a large brandy and coke. I didn’t make it that night.

Into the ambulance I was gently lifted on a stretcher. I heard something about Redhill Hospital. The lights were bright in the van as it bounced from side to side. The trip seemed seconds as I fell in and out of consciousness. I felt a jab in my left arm. (Testing for alcohol I later found out).

I was now in a gown. How the …did they get that on me without me knowing? (I still have it by the way).

As I lay in hospital I saw two familiar faces. My brother in laws. What were they doing there I thought? They live in Southampton..!!!

A few minutes later a friend from South London was at my side, minutes later my partner and a close friend was there. They had travelled from Nottingham.

After a few tests and an x-ray I was discharged at 2.30am. The accident happened at 10.30pm. I sustained a head injury, no stiches necessary.

I was driven to my friend’s house where I went straight to bed. In the morning, the white pillow I had laid my head down on was crimson red. Blood escaped, my head was thumping. I felt embarrassed. How could I mess up someone’s bed with blood??

By now all the Crawford family was in force. I have 4 brothers. All were there.

In the morning my brother was on the phone to the Doctors at the hospital.

“….How could you release him after a head injury…did you do a scan?….”

Moments later I was driven back to Redhill where a CT Scan and internal check of my organs was performed.

Results: No brain damage. No internal injuries.

I was left with a gashing cut at the back of my head and something the size of a small orange protruding from my head……Lucky or what.?
Those who knew me before then, I hope they have seen a radical change in me myself and I, the way I treat people and the gratitude I have toward this precious gift we call LIFE.

I was out of the so called ‘loop’ for eight months. I was no use to family, friends or myself. I relied on my partner (now my wife) and daughter for all the basic necessities.

I couldn’t walk, I couldn’t drive…..I had crutches for months and for a couple of weeks I hired a mobile scooter.

Two weeks out of those 8 months was spent ‘bedbound’. My feet did not touch the floor at all. I would not wish this on my worst enemy.

I now know what it must be like to be permanently confined after living a ‘normal’ life.  All that worked efficiently was the mind….and how powerful it is.

No matter what state your body is at, the Mind is at work constantly thinking, remembering, planning and organising.

So………….Sunday was a crucial point in my life…..I turned 50. (I feel 35 plus VAT)………

My thoughts were on my family and friends who had not made it thus far.  Some were taken as young as 18 and 21….!!

I counted my blessings, the trials and tribulations I’ve been through and smiled.
You’re born…..then you die. Whatever you do in between is entirely up to you.

Are you going to let other people dictate how you feel? What to think? Where to go? Exactly………….Live your Life according to your rules….and the Holy book. The Bible (..as long as there is no crime, no one getting hurt, nothing illegal).

So when you see my Facebook status filled with bottles of booze…….I’m having the time of my life mofos….a blast…!! Every day I am here is a day closer to the inevitable. Live life with no regrets.

Phew……..Andrew….Lord Have Mercy…!!

What has the past 50 years of your life got to do with Accountancy & Tax?

Well….my Promise extends to my working relationships.

I am firstly LOVING you all…without reservation. Secondly, I try and GIVE you my best. I hold nothing back. Why would I take all this Accounting & Taxation knowledge with me to the grave? Lastly…..Where ever I see that I can be of HELP to anyone….. I will help out.

Just like couples renewing their vows, I renew my Promise today………

I Promise to Love More, Give More & Help More

“…..When someone comes into your life, God sent them for a reason, Either to learn from them, Or to be with them until the end……..”

Peace and Love

Andrew James Crawford

www.fitnessindustryaccountants.com
www.facebook.com/andrewjamescrawford

Have a wonderful Thursday

Love Rachel xx