Women in Business

women in business

Women in business has been a hot topic over the last few years.

It’s mainly because of women leaders in the business world like Sheryl Sandberg.

Her book Lean In was well received.

There are many things that she is right about, and naturally, women are still underserved in the online marketplace.

Today is International Women’s Day, and so I want to share with you some interesting facts about women in business.

Why Women in Business Matters

Women deserve a fair shot at ANYTHING in this life.

God made them, and quite honestly, they have a ton to offer that men do not.

I find that most of the time, women underestimate just how much they really know.

Women are natural leaders because they were created to be mothers. Mothers are more qualified than anyone to be managers.

In fact, I say this a lot on behalf of my daughter. Watching her grow up has amazed me.

I have sons and daughters, and I know how different they are, yet they have much to contribute.

My daughter is a natural born leader in her own right because she is aggressive in getting things done, and getting what she wants.

In my opinion she is an entrepreneur by nature. She is good at forecasting things in her own future, and she is a planner.

These are all things that are important for building a business. This means that not only will she be good at what she is doing, but she will be a forward thinker.

There are numerous things that make her prime for entrepreneurship, but women have these skills most of the time.

It seems women are born with these skills and they are good listeners. Women in business are going to be the key to turning things around, and they have many times in history.

  1. Indra Nooyi. This women really showed the men what it was like at Pepsi Co. She was also in the top 20 of the most 100 powerful women in business. She was able to give shareholders over $5 billion in returns, while net revenue grew to more than $65 billion.
  2. Irene Rosenfeld. Irene is know for her ability to run Kraft and split the companies into two public entities. She managed to complete the separation of the companies in one year.
  3. “Ginni” Rometty. Ginni is amazing in her own right, after having served as the only female CEO, bringing the company to more than $100 billion in revenue for the first time during her reign.

There are numerous women that have made a name for themselves in their marketplace.

There are also numerous that have not reached their full potential yet. Women have so much to offer in business and in everything they do.

“Women in business” matter, and it’s time for them to take this online marketplace by the horns and do something amazing.

 

5 Thoughts on How to Build Your Team

how to build your team

Today, I want to focus on how to build your team.

You see, there is always a need to find more folks to talk to about your business. You can’t be shy about it.

If you want to earn more, you need to recruit more.

Regardless of your knowledge or experience, you will ALWAYS need more business.

So, how do you grow your business? You build a team.

Today, I’ll share with how to build your team, and how to teach your new team members how to do the same.

How to Build Your Team Right with the First Step

Okay, so you want to build a home business.

You aren’t sure what to do…..just yet.

So, you start sharing it with all of your friends and family. If they love you, like, really love you, they’ll listen.

There is a chance they will tell you that you get on their nerves.

This okay. It just means that you are definitely new to the home based business arena.

However, there are numerous signs that tell us that sharing with family and friends really isn’t the best way to start.

So, I want to share with you the first step on how to build your team.

The first step is:

  1. Learn how to market yourself. People don’t like it when people are bombarding them with information. If you constantly beg people to talk about your opportunity, they won’t listen for very long. You are likely to annoy them by talking about your business all of the time. Learn how to build an online presence first, and learn how to market you. When you let people know who you are and what you can do for them, they are more likely to come around.

The second step is:

2. Build trust. People will buy from those they know, like, and trust. When you make it about people first, they want to listen to you. As you build your online presence, you want to use social platforms as a way for people to get to know you. When you allow people to get to know you, you allow them to see who you really are. When people get to know, like and trust you, they will feel comfortable asking you questions. You can hold Facebook live, and have q and a sessions. It’s amazing just how easy Facebook can make getting to know people, and letting them get to know you too!

The third step is:

3. Drive traffic to your website. It’s kind of unspoken now, that a website is the very first thing you do.  No man is an island, he needs a website and e-commerce is taking over everything. Once your website is up, don’t assume people can find you. You need to use social media to drive traffic to your website, and you’ll want to use blogging as another means of driving traffic to your website as well. The purpose of a blog is to share valuable information with your audience, and make it easy for them to opt-in or subscribe to your newsletters or other information based products. The more time you spend on this endeavor, the more traffic you’ll get. It’s easy, but it does take work to put it together, and then to keep it moving.

The fourth step is:

4. Continue to market them with an email sequence. All other things aside, you can continue to market with email marketing. This will also keep people engaged with you. It will prompt your audience to ask you questions, and it will aid in the area of providing valuable information once again. You can keep them up to date on new products you roll out, as well as events you may choose to hold. Email marketing makes the options endless.

As you put these steps into place, one at a time, you’ll discover that it has never been easier to build your team.

Allow people to get to know you, and make it easy for your prospects to find you.

When you are easy to trust, and people like you, you’ll why it’s so simple to teach others how to build your team.

 

What is Your Branding Formula?

your branding formula

Did you know that your branding formula is still as important to your online business as it is with a brick and mortar business?

There is no shortage of branding needs with your business. It is how you stand out in a crowd from the beginning.

It’s all about building a brand that people trust. How do you do that?

Well, it’s what you do when no one is looking. In other words, it has much to do with your character, or giving character to your brand.

Jeff Bezos is onto something.

Today, I am going to discuss your branding formula, and what you need to know before you start building a name that people know, like, and trust.

How to Build Your Branding Formula

So you want to know how to build your brand?

It’s all about building a brand that your customers can trust. Amazon has done a great job with this, and as Jeff Bezos says, “This is what people say about you when you’re not in the room.”

Think about the last time you went to a party, and when someone left the room, all you heard was, “Man, his company is super successful”, or how about, “Look at him!”

It’s all about looks in this case, although in a different way than you would imagine.

There is a way to build your branding formula in an effective way, and it will keep you from going broke.

This formula is the Attraction Marketing Formula, and it is not a new formula. This is about attracting the right people, or the ideal customer.

You’ll want to:

  1. Build your audience. Okay, so you know who your ideal customer is. Build your audience based upon this. If you are appealing to your audience, you will continue to move forward. Build your social following on one platform, then continue onto another. You can’t go wrong when you build a social following.
  2. Get social proof. The old saying goes, “The proof is in the pudding.” This is true. This is a huge piece of your branding formula. If you have followers engaging on your social media pages and asking for more of what you have to offer, this is a good sign to all others. You also need to share with your audience the proof of what you are doing. What can you do that someone else will not do? Help your customer see why you are the clear choice rather than someone else. This makes a tremendous difference in all aspects, but giving proof is where it’s at. Do you have case studies? Have you completed surveys? These are all great ways to provide the proof to those who are not familiar with you.
  3. ABI. What in the world is ABI? There was a great article I found on Inc.com, and it was all about essentially using a brand formula to create what you want.  “ABI”, is Audit of Brand Integrity. This is the term for seeing how your efforts outside with marketing create the internal results that you are getting. This should always be the case. All of your efforts should be a direct reflection of what is happening on the outside.  You have to work at this, so there is a formula that was in this article. I’ll share the formula with you, and then I’ll break it down a little.  TBD+ABI=PBS. What does this mean? TBD-Think, Be, Do. ABI is Audit of Brand Integrity, and PBS is Prevent Brand Slaughter. It’s a worthwhile formula, and it’s so true. At the end of the day this is about who you are versus what others say who you are. If you are not genuine your customer will know.

At the end of the day, you need to deliver something if you promise it. If you offer something, stick to it.

If you tell the customer that you’ll do X and Y to get Z, then follow through. Overall, be transparent, but do things with excellence.

“Your branding formula” should indicate the true you, and what you are going to do.

 

 

 

 

 

3 Ways to Stand Out in Your Crowded Industry

3 ways to stand out

Building your business online means you’ll need to find at least 3 ways to stand out in the crowd.

It’s competitive, and it’s noisy (for lack of better words).

There’s no doubt that using the internet is the best way to promote your brand or your business.

However, there is generally at least one competitor providing the same product or service. Right?

How can you make sure your potential customer knows that you exist?

Today, this article will focus on 3 ways to stand out in your industry. You’ll learn what you MUST do to rise above the noise and be heard.

3 Ways to Stand Out to Your Target Market

It takes work to start and grow a business.

It takes even more work to stand out and get noticed. Your target market needs to know that you exist and that you offer something they need.

There are 3 ways to stand out in any marketplace regardless of how crowded it is.

  1. Be agile but be quick. It doesn’t matter how much you think you know over your competitor, but it pays to be agile and be quick. You still must do things right, but you must be able to make a quick assessment of what needs to be done and do it quickly. The digital world is constantly changing, so you cannot afford to be slow. Time is money, so don’t spend too much of it. Make sense?
  2. Test, track, repeat. Testing is huge when it comes to online marketing methods. Testing a method is the only real way to know whether or not it is working. The only way you’ll know if something works and works well, is to try it, test it in different ways and then repeat what you know is working. This is the only way to know what works for both large and small companies. Don’t be fooled into thinking it doesn’t matter! Remember, it is vital to know what works so you know where to put your marketing dollars. You have to decide whether or not you plan to disrupt the marketplace.
  3. Be younique. Okay, so I have to tell you first off, I spelled unique as “younique” so that I drive home the point. One of the greatest of the 3 ways to stand out is to be you. There is only one you, so be the best you that you can be. Do you offer a specific guarantee? Make that super visible on your website where your customers can see it. Do you offer the fastest turnaround time? Highlight that, and let it be the thing that puts you over the top. Whatever you do well, or whatever you do that no one else is doing, highlight that and let it set you apart from your competition.

There are many ways to win customers over, but it takes real work and focus to make them happy, keep them happy, and to keep serving them to the best of your ability.

If you want to stand out in the noisy marketplace you have to be on top of your game every single day.

If you want to win over your ideal customer before someone else does, use these “3 ways to stand out” and work by them daily.

 

Why it’s Wise to Go Digital in 2018

go digital in 2018

There are tons of ways to start a business, but you better believe that you can go digital in 2018.

There has never been a better time to start an online business, and all of the possibilities are at your finger tips.

In this article, I’ll share with you WHY the internet is your best friend in business and how you can leverage the internet long-term with a great business plan.

Go Digital in 2018 with a Real Business

There are still many individuals who fail to see the benefit of building an online business. There has never been more growth on the internet, and now it’s where most purchases are made.

In fact, there is now more activity on mobile devices than desktop pc’s!

This is great news for any entrepreneur that wants to leverage the internet to build a business. You can easily go digital in 2018 with a product people are looking for or possibly one they need.

The top reason that you should consider building an online business is because you can service everything online.

You can find the data you need online, websites are built online, and all copywriting is virtually digital these days.

Additionally, there are 3 great reasons you need to start now.

  1. It’s free to use the internet and it’s available around the clock.
  2. Because you can access it any time it makes it convenient for you to keep up with your daily tasks. You can go to the beach and check in when you need a quick break from the sun.
  3. You will have more time to spend with your family.
  4. You’ll have more time for hobbies.
  5. You’ll be able to travel more.
  6. The amount of income you can produce is endless.

There really is no end to what you can do when you leverage the internet to build your business.

It’s free to sign up for social platforms, and you can use them to aid in driving traffic to your website to get more exposure.

The more exposure you get the more sales you’ll make. The number of avenues you have to produce income is endless as well, and networking with others is easier than ever.

From systems to processes and problems to solutions, you can easily create a simple business plan that will get you excited and start generating income within days.

Are you up for the challenge to go digital in 2018?

Learn How to Go Digital in 2018 with Expert Training

So, you want to build an online business?

Now, all you need to do is find out what problem you can solve for people. Once you know the answer to that question, you’ll want to get some expert training.

When I began looking, it was difficult to find those who would actually help me. There were many folks out there talking about their money, house, expensive cars, and none of it helps train people to build businesses.

I began to learn with Elite Markting Pro, an amazing program from expert online marketers and business consultants. These men and women know what they are doing.

If you have experience that is great. If you do not know anything about marketing online, it’s time to get some expert training.

You’ll learn everything from the very beginning stages, to marketing and tracking your progress.

I attribute my success to Elite Marketing Pro, and all of those who built the company and courses from the ground up.

Learn more about how to “go digital in 2018:!

Coaching: the Best Kept Secret as an Entrepreneur

Coaching: The Best-Kept Secret to Growing as an Entrepreneur

A good coach can turn raw talent into refined expertise and refined talent into renowned success. But how do we bridge “the coaching gap”?
Opinions expressed by Entrepreneur contributors are their own.

Sometimes, a change at the top can be the difference between a perennial loser and a surprise contender. For proof, look no further than the Los Angeles Rams, a team which less than a year ago wrapped up a 4-12 season that included a midyear coaching transition.

New coach Sean McVay appears to have energized his players, helping the Rams capture momentum that was completely absent when the team lost seven consecutive games to close out the 2016 season.

And the news there is good: Due to the competitive advantages entrepreneurs enjoy from expert coaching, the marketplace for coaches has started to swell. According to the 2016 Global Coaching study by the International Coach Federation and PricewaterhouseCoopers, global coaching revenue was estimated to be about $2.4 billion in 2015, besting 2011’s figure by a substantial 19 percent.

Not to mention what’s happening with the bigger guys: Up to 40 percent of Fortune 500 companies now work with executive coaches, according to consulting firm Hay Group.

Yet, while executive coaching has gained traction, many startup founders lack access to high-quality coaches. The paradox? They can’t afford an experienced coach, but need one to be able to build their companies to the point of being able to do just that.

What separates a coach from a mentor

posted about this coaching paradox on LinkedIn a while back, and my post attracted a flood of comments. After reading them through, I realized that many people don’t understand the distinction between a mentor and a coach. While these positions might seem similar, there’s actually a world of difference between the two.

“Mentors,” for one thing, don’t usually follow a fixed schedule or require payment. They help with strategic issues, answering questions for founders without actively participating in company operations.

“Coaches,” on the other hand, are not afraid to get their hands dirty. They are typically paid, and operate on, a fixed schedule to help entrepreneurs make themselves better. Mentors offer great advice; coaches ask great questions.

Based on the comments my post attracted, founders of new startups are hungry for a coach. There’s a huge gap in the startup community as it relates to coaching; everyone needs it, but relatively few people are willing to provide it for free. So, what to do?

How to bridge entrepreneurship’s coaching gap

The question is, how do we solve the paradox and match enterprising, young CEOs with talented coaches? The answer to this coaching quandary rests in the basic ecology of entrepreneurship. By studying the interactions between entrepreneurs and their physical environment, a cycle of mutually beneficial coaching exchanges begins to emerge. Here are its three steps:

1. First-time founders: Barter for coaches. Young founders probably can’t afford to shell out more than $1 million a year for coaching sessions with Tony Robbins. Instead, they must find coaches willing to offer their services for a low cost. They also might be able to trade their own services for coaching.

My first coach, James, was also one of my clients when I was running my first company in Ohio. James was a sales coach who asked us to build his new website. When I initially met with him to discuss the project, I accidentally went to the wrong Starbucks. I arrived 15 minutes late for our meeting, which prompted his first lesson: “Be on time when you meet with people. You’re young, and you need to do the little things to ensure that others take you seriously and treat you as a professional.”

Buyer Behavior Concepts and Marketing Strategy

Buyer Behavior Concepts and Marketing Strategy

by Neil Kokemuller

Buyer behavior is the systematic approach consumers follow when entering the purchase process and making buying decisions. The step-by-step consumer decision-making process, along with common modes of decision-making are both useful when developing marketing strategies.

Need Recognition

The first step in the consumer buying process is need recognition. This is the point at which a consumer becomes aware of a functional or emotional need. Within your marketing strategy, it is common to include emphasis on stimulating need awareness to funnel buyers in your brand’s direction. Restaurant commercials discussing the human sensation of hunger and then presenting visual imagery of food offerings are trying to provoke viewers to connect the need for food to the restaurant experience. Similarly, direct marketing and personal selling strategies are useful in getting in front of customers and drawing out need recognition.

Information Search

Once consumers realize a need exists, they develop a consideration set and begin to compare options on important criteria. This is a key stage for marketers that want to persuade buyers that their solution offers the best value for a given need. Marketing plans include formulation of a positioning strategy. This is the distinct image you create with target customers emphasizing why your benefits are superior to competing options. In highly competitive markets, effective positioning and brand development is critical in affecting customers during search processes.

 

Purchase and Experience

Customer retention and loyalty are critical in marketing strategies for companies looking to long-term success. Thus, providing a strong point-of-purchase experience that includes warranties, deliveries, installations and effective follow-through on support promises is integral to marketing. Also, during the buying process implementation step, following up with reinforcement advertising, loyalty programs and add-on selling efforts help build loyalty and increased revenue from customers.

Decision Modes

Based on a combination of level of importance and level of experience in a purchase situation, buyers generally enter a decision from one of four perspectives: extended problem solving, limited problem solving, habitual buying or brand loyalty. Marketing strategies in competitive, big ticket categories typically deal with extended problem solving. This means customers actively research and seek lots of information on options and benefits. Limited problem solving includes less risky purchases or everyday items. Quick-hitting, visual messages are more common. Companies often use loyalty programs to maintain relationships with core, loyal customers. The habitual buyers purchase a particular brand routinely, without conscious thought. They are a battleground for both the brand being purchased and competitors trying to influence with a stronger value proposition.

Buyer behavior is the systematic approach consumers follow when entering the purchase process and making buying decisions. The step-by-step consumer decision-making process, along with common modes of decision-making are both useful when developing marketing strategies.

Need Recognition
The first step in the consumer buying process is need recognition. This is the point at which a consumer becomes aware of a functional or emotional need. Within your marketing strategy, it is common to include emphasis on stimulating need awareness to funnel buyers in your brand’s direction. Restaurant commercials discussing the human sensation of hunger and then presenting visual imagery of food offerings are trying to provoke viewers to connect the need for food to the restaurant experience. Similarly, direct marketing and personal selling strategies are useful in getting in front of customers and drawing out need recognition.

Information Search
Once consumers realize a need exists, they develop a consideration set and begin to compare options on important criteria. This is a key stage for marketers that want to persuade buyers that their solution offers the best value for a given need. Marketing plans include formulation of a positioning strategy. This is the distinct image you create with target customers emphasizing why your benefits are superior to competing options. In highly competitive markets, effective positioning and brand development is critical in affecting customers during search processes.

Purchase and Experience
Customer retention and loyalty are critical in marketing strategies for companies looking to long-term success. Thus, providing a strong point-of-purchase experience that includes warranties, deliveries, installations and effective follow-through on support promises is integral to marketing. Also, during the buying process implementation step, following up with reinforcement advertising, loyalty programs and add-on selling efforts help build loyalty and increased revenue from customers.

Decision Modes
Based on a combination of level of importance and level of experience in a purchase situation, buyers generally enter a decision from one of four perspectives: extended problem solving, limited problem solving, habitual buying or brand loyalty. Marketing strategies in competitive, big ticket categories typically deal with extended problem solving. This means customers actively research and seek lots of information on options and benefits. Limited problem solving includes less risky purchases or everyday items. Quick-hitting, visual messages are more common. Companies often use loyalty programs to maintain relationships with core, loyal customers. The habitual buyers purchase a particular brand routinely, without conscious thought. They are a battleground for both the brand being purchased and competitors trying to influence with a stronger value proposition.

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References (1)
About the Author
Neil Kokemuller has been an active business, finance and education writer and content media website developer since 2007. He has been a college marketing professor since 2004. Kokemuller has additional professional experience in marketing, retail and small business. He holds a Master of Business Administration from Iowa State University.

Photo Credits
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18 Business Trends that Will Shape the World in 2018

18 Business Trends That Will Shape the World in 2018
These predictions will govern the business world in the upcoming year, and are followed by seven things your company can do to prepare.
by Marc Emmer Strategy and Strategic Planning Expert

After a year when the Dow, Nasdaq and U.S. GNP all demonstrated strong momentum, opportunities will abound in 2018*:

1. Entire industries will be reshaped by vertical mergers and acquisitions. Consolidationcontinues to be the agent of change in most industries. Recent acquisition announcements such as Amazon (Whole Foods), CVS (Aetna), and AT&T (Time Warner) demonstrate that companies are going vertical. Their next step will be to further consolidate suppliers, who need to provide greater capabilities.

2. After a weak 2017, the IPO market will rebound. According to Baker McKenzie, IPOs are expected to exceed $70 billion in value in 2018, buoyed by a strong stock market and tech sector.

3. The U.S. economy is surging, and renewed business confidence will drive growth. The WSJ/Vistage CEO Confidence Index, an indicator of small business confidence, rose 14 percent versus the prior year through October. 75 percent of those surveyed expect higher revenue in 2018 after a strong showing in 2017. 

4. Tax reform will be a boon for most entrepreneurs. Through the Congressional reconciliation process, the implications will become clearer, but the two proposals provide dramatic savings to pass-through entities that deploy capital. While professional services will see little tax benefit, CPAs, wealth advisors and financial services firms will have new opportunities to broker advice.

5. Leading American technology companies such as Google, Facebook and Amazon are facing “techlash” around the world. Shackled by controversies around censorship, privacy issues and data loss, tech giants are facing significant headwinds in China, Germany and elsewhere.

6. Immersive technologies explode onto the scene. 2018 will be the year that businesses deploy real-world applications of augmented reality (AR), and, to a lesser extent, virtual reality (VR). Already in use in many daily routines (such as the heads-up display in your car), augmented reality will be used to train machinists, pilots and retail employees.

7. IoT helps us make better decisions. According to Gartner there are already 8.4 billion “things”, and growing 30 percent every year. Companies are using IoT to accumulate data in real time.

8. Using artificial intelligence, bots will solve problems. For example, Facebook Messenger’s Woebot provides a daily chat and teaches behavior techniques to people who are depressed, or forgot to go to the gym. Business applications will abound.

9. Ecommerce reaches a tipping point. After a hot Black Friday and Cyber Monday, online sales are expected to grow a robust 20 percent in 2018. Amazon Prime is putting pressure on the entire industry to achieve next-day delivery. According to The Wall Street Journal, 8,600 stores will close in 2018.

10. Cryptocurrencies are no longer a fad. Bitcoin’s recent rise coincides with its listing on future exchanges where investors can hedge.

11. Here come the drones. The FAA will implement a new identification system to allow more precise monitoring, but also to enable more commercial applications.

12. Private sector space race reaches new heights. In 2018, a NASA aircraft will visit Mars while SpaceX, Virgin Galactic, Boeing and Blue Origin duke it out to provide opportunities for passengers to take a lap around the moon.

13. Tesla will sell half a million cars, paving the way for a new generation of zero-emissions vehicles. The new Model 3 offers true disruption in the form of a car that is fun to drive and affordable to the masses.

14. The great American housing imbalance constrains employment. As hot tech jobs migrate to urban centers like San Francisco and San Jose, millennials can’t afford to live in proximity to work. Even manufacturing workers often commute 60 minutes or more every day, putting more pressure on employers.

15. Employers will be more aware of harassment in the workplace. Companies will employ new practices and methods, reduce alcohol consumption and provide a safe harbor for employees to come forward.

16. Immigrant workers will be even harder to come by. The government is hiring over 10,000 ICE agents and shifting policy on H1B and L1 visas.

17. The pot business reaches new highs. When recreational marijuana becomes legal in California, Maine and Massachusetts, the market will effectively triple. New capital and entrepreneurs are flooding the market, but institutional investment is on the sidelines given the confusing federal, state and local oversight.

18. The global economy is still fragile. There is much to be optimistic about. But potential flashpoints in North Korea, China (rising debt), Venezuela (inflation over 1,000 percent) and Brazil (corruption), as well as threats of natural disaster and terrorism, put the world economy on tenuous footing.

Given these trends, what should your focus be in 2018?

  • Get great tax planning advice now, so you can act before the end of 2017.
  • Have a nimble strategic plan, that can change on a moment’s notice. Review it quarterly to ensure you are in a position to seize the opportunities ahead.
  • Invest in technology. Ask of your management team, how is technology a strategic advantage? If your team doesn’t have the chops to answer the question, find the people who do. Weave technology into your strategic plan.
  • Hire people before you need them. If the economy continues to heat up, and unemployment levels off at 4 percent or so, it’s going to be nearly impossible to find talent.
  • Be a best-in-class employer, and push the envelope on providing a flexible work environment (including virtual office space).
  • Utilize collaboration tools that allow you to provide your team the ability to be effective, in any location at any time.
  • Execute flawlessly. Given the rate of change, customers expect on-time delivery, great quality and seamless communication. Utilize agile principles to ensure your team can pivot quickly to meet evolving customer demands.

*Nothing in this post represents investment advice. 

This article was not written by James Hunter. This article was written by Marc Emmer, and shared directly from www.inc.com.

 

How to Help Prevent Heart Disease

You’re never too young— or too old — to take care of your heart.

Preventing heart disease (and all cardiovascular diseases) means making smart choices now that will pay off the rest of your life.

Lack of exercise, a poor diet and other unhealthy habits can take their toll over the years. Anyone at any age can benefit from simple steps to keep their heart healthy during each decade of life. Here’s how:

What You Can Do to Prevent Heart Disease

No matter what your age, everyone can benefit from a healthy diet and adequate physical activity.

  • Choose a healthy eating plan.  The food you eat can decrease your risk of heart disease and stroke.

    Choose foods low in saturated fat, trans fat, and sodium.  As part of a healthy diet, eat plenty of fruits and vegetablesfiber-rich whole grainsfish (preferably oily fish-at least twice per week), nuts, legumes and seeds and try eating some meals without meat.  Select lower fat dairy products and poultry (skinless).  Limit sugar-sweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available.

  • Be physically active.  You can slowly work up to at least 2½ hours (150 minutes) of moderate-intensity aerobic physical activity (e.g., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g., jogging, running) or a combination of both every week. Learn the American Heart Association’s Guidelines for Physical Activity in Adults and in Kids.

    Additionally, on 2 or more days a week you need muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, and arms). Children should get at least 60 minutes of activity every day.

  • It’s never too early or too late to learn the warning signs of a heart attack and stroke. Not everyone experiences sudden numbness with a stroke or severe chest pain with a heart attack. And heart attack symptoms in women can be different than men.

 

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Life is why. +color is how.

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Add a cup (2 servings) of color to your plate with fruits and vegetables, and make a healthier life.

Learn how to add more color now!

This article was shared directly from www.heart.org.