Women Branching Out Interviews
Women Branching Out: Aimee Prezzano
I’m very happy to have Aimee Prezzano of AimeePrezzano.com here on the blog today as part of the Women Branching Out interview series.
Aimee is a Simple Living Consultant on a crusade to show others about a different way to live, one household at a time.
She helps successful men & women simplify their lives so they can have more time and do what they love.
If you’re already feeling a bit of holiday overwhelm, keep reading … in this interview Aimee shares three quick tools Brain Dumping, The Holiday Gut Check, and Aimee’s Top Holiday Simplification Tip For Your Kitchen to help you approach the holidays with more ease.
You can also register for Aimee’s free webinar “How To Simplify Your Holidays.” Available for a limited time only.
Here’s Aimee…
Tell us about your business. What do you do and who do you love to serve?
I am a Simple Living Consultant. I help successful men and women all over the world simplify their personal life so they can get it all done, and have more time again.
I work with accomplished, intelligent people, who used to be able to get it all done. They were able to play the super-human role for a while, but now the gig is up. They’ve found themselves totally overwhelmed with juggling, life, work, their family, their home, and their time … and are frustrated that they can’t do everything by themselves anymore.
These people have found that trying to slow down their busy life on their own isn’t so easy. They long for the day to gain some freedom back into their lives, but to them, it seems like it is gone forever. They are craving a simple life.
I help these people figure out what needs to shift and how, so they can start having more fun and stop doing the stuff they can’t stand. All of my solutions emphasize action, implementation, and accountability, sprinkled with nurturing love. I always draw from my professional and personal experience.
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What does simple living mean in the Aimee Prezzano household?
In our home, Simple Living can be described in five points:
1. We get rid of the crap we don’t need
2. Make sure that everything has a home
3. We don’t buy more crap & maintain as best as we can.
4. We make sure we’re having fun with whatever we’re doing
5. We make sure that what we’re spending the majority of our time doing what we truly love.
It’s simple – it works – and anyone can do it.
But in this fast paced world with so much stimulation and so many shiny objects, it is really hard to actually implement this in many busy people’s lives.
Simple Living, to me, isn’t necessarily about looking like some cover of a magazine or catalog. And it isn’t becoming a minimalist. It isn’t about cashing in everything and living in a commune. It isn’t necessarily about becoming self-sustainable and living off the land. Rather, it is really about the mindset of how you live. It’s completely an inside job.
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What’s the first bit of advice you give clients who come to you in complete overwhelm with all the life, work, family, home responsibilities they are juggling?
The first thing I suggest to clients is they need to eliminate their mental clutter. Busy, successful people tend to have so many thoughts scrambling through their monkey minds. More than they realize! (I can say this because I am one of them!) And for any changes to be made, we first need to clear the clutter in the mind. This helps set a solid foundation to make other changes.
But, clearing mind clutter can often be very challenging and confronting. It is something that the mind does not want to do. It loves staying busy and obsessing and planning.
Clearing mind clutter can be as easy as pulling out a pen and sheet of paper and doing a brain dump of everything (yes, everything) running through the mind. Not just business stuff, but personal stuff (i.e. tasks, errands, deadlines for everything: finances, holidays, travel, me time, social life, hobbies, family, home, garden, kitchen, vehicles …).
Hey, if you’re reading this interview, and thinking “Oh my gosh, I have to do this!,” then please stop reading this article, pull out a pen and paper, and do this NOW! Go on – right now! You can come back and read the rest of this later.
When I start with my clients, we spend a considerable amount of time uncovering their own mind clutter. Only then can we can get down to brass tax. But, you see, the mind doesn’t want to cooperate. It doesn’t want to change.
Actually, the more overwhelmed/willing to change someone is, the easier it is to get faster and more dramatic results when trying to eliminate mental clutter. So, if you’re feeling really overwhelmed, that is actually a really good place to be to make some significant and permanent changes. Sounds counter-intuitive, and maybe not super compassionate, but it is the truth.
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Where does this feeling of overwhelm wit life come from and how can we start to deal with those feelings, today?
I think I’ll defer to Sigmond Freud for this answer!
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Why do busy folks feel so much dread about the holidays? What can we do to get back our joy?
Here is the reason why most busy people dread the holidays: They feel like they are pulled in so many directions. They say that there is too much to do, and so little time.
You see, busy people don’t take the time to really figure out what they want, and instead, they please everyone believing that this will solve the problem. But it doesn’t. Instead, they are left feeling miserable on the inside. This causes dread every holiday season.
Introducing: The Holiday Gut Check
Newsflash: We do not have to live in misery during the Holidays.
I want to make sure that you have the key to change that feeling for this upcoming Holiday Season and for future holidays.
Let’s do something right now: Close your eyes. Imagine your ideal Holiday Season: Picture who you are with, what you are doing, how you are eating. Do you have it in your minds eye? Take a moment. How do you feel ? What sensations came to you?
Hang onto that sensation. As you meander through this holiday season, check in with your gut. See if what you are doing matches up with that sensation you are feeling now. If you do this, you’re golden.
Now, I can’t guarantee that your ideal holiday (from this visualization) is going to occur this year (but it just might!). However, what I can guarantee you that if you make every decision this holiday season after you do The Holiday Gut Check, you can’t go wrong. If it doesn’t feel right, then don’t do it. Or if you decide to do it anyway, that’s cool. Just know that every time you do, you’re putting yourself into a position where you might start to become overwhelmed. Hey, we need to be realistic here, as there is a lot going on during the holidays. My suggestion is to just make sure that the majority of your decisions are made with this “good feeling” during your Holiday Gut Check.
So, pause and take a moment before you commit to something, before you buy something, before you invite someone somewhere, before you decide on everyone you’re sending Holiday cards to before your convince yourself that you now have the perfect meal planned.
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What’s one thing everyone could do to simplify their kitchen set up this holiday season?
I recently surveyed busy successful people who are looking to simplify their holidays, and the top area where these people were lacking confidence to simplify was in the kitchen. So, if you’re feeling overwhelmed in the kitchen, you’re not alone.
Aimee’s Top Holiday Simplification Tip For Your Kitchen:
(drumroll please….)
Stop thinking that your meal needs to look like it belongs on the cover of Bon Appetit!
Hey, I know you want to cook from scratch, and try new recipes that you found on Epicurious.com, and make everything fresh that day from items that you’ve picked up from the farmers market, and use all of your new colorful Le Creucet pots and pans that you’ve been stockpiling from Sur La Table.
Brace yourself, I am going to tell you something you don’t want to hear: You’re just setting yourself up for over-exhaustion. Trust me, and the thousand people who have come before you – we’re tried it, failed miserably, and raised the white flag. Don’t get me wrong, your meal may be the most delicious thing ever, and you may get massive props to you to the chef from your guests … but ask yourself: Is all that work really worth it?
Here is the real question you need to ask: What is your gut saying to you regarding the most important part about your holiday meals?
When you get your answer (and only you know your answer) make sure that you are putting your most time and attention into that area, and then build your meal around this awareness.
So we usually find out that what we want really isn’t the initial image that we had been holding space for in our minds.
So, my bottom-line kitchen suggestion: Make simpler recipes (ones that you feel more comfortable with, or make sure when choosing recipes that you can cook parts of the meal advance).
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What effects can simplifying our personal lives have on our business lives?
Oh my goodness: A simple personal life = a kick ass business. I am working with a successful entrepreneur right now, and we are just starting to clear the clutter (physically, emotionally & spiritually), and she is already seeing a new fire being re-kindled in her business. And it is all just happening organically. It is such an amazing honor to witness this metamorphosis every time I work with business women.
You see, when you build an entirely new foundation for your life, it seeps into every avenue of your life. Whether your personal life practices are simplifying or cluttering, it affects everything. Cluttering has negative effects, simplifying has positive effects. That is a fact. Not just because I said so, but this goes all the way back to the mystics (sorry if this feels too “woo woo.” But it’s true!)
Here’s the deal. When businesswomen simplify their lives, they are more equipped to get to the truth about their business, which allows them to take off and fly. They can more easily spot their bottlenecks. They can more easily serve their client, which means happier customers. They have more time to do marketing, outreach, and making solid connections with prospective clients. They’re more easily able to get out of their own way.
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What did 7 year old Aimee say she wanted to be when she grew up?
Wow, this is a bit embarrassing. I was obsessed with magic. I cried tears of joy when I was 7 when Santa brought me my first magic set. (Yep, true story). So yeah, I guess I was/am a bit like Job Bluth on Arrested Development.
But I have one more story, so I can hopefully redeem myself a bit.
Ever since I was a little kid, I loved business and running things/heading things up. I was always the one heading up our neighborhood Lemonade Stand on Linda Lane. I designed and did the artwork for the posters, I assigned someone to go to the corner and jump up and down to flag people down, I trained someone to be our cashier, I developed complimentary products to sell alongside the lemonade (like candy bars that my Dad brought home from work – he worked at Nestle, and mini-flower pots – Dixie cups filled with soil, and a broken off flowering branch off the bushes on the neighbors yard… a very classy move indeed.)
But the seed was planted. I got the “I want to run my own business” bug. And I was definitely good at getting things done. So, I’d like to think I was/am a bit more like Michael Bluth in my family of origin.
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What is your favorite aspect of running your own business?
Wow, good question. I tell ya, I absolutely love being an entrepreneur and running my own online business. It has definitely been a long time coming. I have always had a sweet spot in my heart for marketing, as I was marketing major in college and I love figuring our people and what they see/need. I love selling, because I believe in my service/product, and I am absolutely certain that I only deliver the best. And, I really dig being able to hand-pick my dream team of co-workers, consultants, and clients. It is the best of all worlds.
If I had to pick my favorite? Hmm. I’d say it is just that – being able to set up my business and life in a way that best works for me. And I am happy to say that I have it set up exactly the way that I have always envisioned it in my minds eye. And here is the cool part: I am totally open to that vision changing in the future – and that is the amazing part about running my own business. My business can change with me as I grow and expand. Isn’t that wonderful? Okay. I’ll stop gushing. Entrepreneurship simply rocks.
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Is there anything else you’d like us to know about Simple Living for Busy People?
Set aside everything you think you know. You don’t have to do it alone anymore. Join the tribe at AimeePrezzano.com!
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Aimee Prezzano is a Simple Living Consultant who helps busy men and women simplify their kitchens, homes, and lives. You can learn more about Aimee and sign up for her newsletter “The Nudge” at AimeePrezzano.com. You can also find Aimee on Facebook and Twitter.
How do you simplify your life? How do you deal with overwhelm during the holiday season? Please comment below!
Women Branching Out: Alana Sheeren
I’m very happy to have Alana Sheeren here on the blog today as part of the Women Branching Out interview series.
Alana is a grief and loss coach who uses her own person experiences to help others grow and heal through loss.
Her tele-retreat, The Picking Up the Pieces Tele-Retreat begins November 20.
Here’s Alana…
In your coaching practice you help people pick up the pieces after a loss. What are some of the tools you teach your clients to use?
One of the first things I do is share information. There are myths and misperceptions about grief in our culture that tend to be very hurtful, even harmful, so I like to dispel those in order to allow people to relax into their experience. Often we judge ourselves, or feel judged by those around us, for how we are feeling. Having more accurate knowledge about what grief looks like can relieve the self-judgment and enable us to trust ourselves in the face of others’ opinions.
I use the body as an important way into emotion, so I spend time helping my clients get in touch with their bodies in a nurturing, intuitive way. I also teach tools that increase self-awareness, deepen intuition and allow my clients to be more curious about what’s happening emotionally, physically, mentally and spiritually. I like to think of each of my clients as the expert in their own grief, so it’s my job to help them explore what feels good and right and healing for them.
Fighting grief, resisting it, gives it more power and makes it infinitely more painful. My goal is to help people soften into it, get to know it, get to know themselves without being defined by it. In accepting our feelings we give them freedom to transform. I want my clients to leave with tools they can use for the rest of their lives.
You say, “Grief is one of the most powerful ways to change your life for the better.” How has your own experience with loss and grief changed you?
The pain of grief will either shut us down or crack us open. What that looks like varies depending on the person and the situation. Each time grief has entered my life, I’ve learned about myself. I realized I was in love with my first boyfriend right after my childhood pet died. I left him four years later, shortly after my grandparents died. The grief wasn’t the cause of those decisions, but feeling broken open allowed there to be more space for listening to my heart.
When my marriage fell apart and we decided to rebuild it, it changed the course of my life. I went back to school to get my Master’s degree in Psychology. Learning to live with the pain, the anger, and the love – staying present with all of it – deepened my relationship with my husband and with myself. It was incredibly difficult, but I believe if things hadn’t happened that way, our marriage wouldn’t have survived the stillbirth of our son.
Benjamin’s death has been my most overwhelming experience of grief. It brought me back to myself in important ways. There were pieces of my soul that I’d been ignoring for years. There were things I was doing in my life that I knew weren’t serving me but I didn’t know how to change them. The trauma of his death was a call for me to wake up.
In order to get through the day in one piece, to continue parenting my daughter who was three at the time, I had to do two things: stop everything that didn’t make me feel better and start doing what eased the pain. That looked like everything from writing and dancing daily to letting go of a 24-year friendship to becoming a Reiki Master to losing 64 pounds and changing my relationship to food. I stopped letting shoulds rule my life and began listening deeply to my inner wisdom, my intuition, my soul cravings.
Even in the moments where I still ache to hold my son’s body, the moments where I am covered in tears and snot and running mascara, I am deeply grateful for what I’ve lived. I wouldn’t be doing what I’m doing, I wouldn’t feel like I’m living on purpose, if he hadn’t come into my life. Because I’ve felt such deep grief, I’m able to experience even greater joy and peace. And I look and feel better than I have in two decades. Life hasn’t necessarily gotten easier, but I’m much better at riding the waves.
How has the experience of coaching others through similar life changes impacted your life?
Honestly it is such an honor that even thinking about it brings tears to my eyes. It is my privilege to hold the space for people whose hearts are broken open in this way, who are so beautifully vulnerable and willing to let life be their teacher.
It’s also challenging. I have to make sure I’m taking care of myself. I have to be clear in my mental and emotional boundaries or I begin to absorb their pain. I’m highly sensitive to energy so I make sure to ground myself before and after my work, and clear anything that I’ve taken in. I’ve discovered that I get messages in my body about what clients are experiencing in their bodies. It’s helpful in session, but then I have to be sure to let it go. I know my own grief signs so well that when they begin to appear, I boost my self-care.
I’m also very clear about who I will work with. If someone is stuck in feeling like a victim, or isn’t willing to come to the work with an open heart, I usually suggest they see a therapist, grief counselor or find a support group. There are other reasons I refer out as well, but that’s a big one. It’s too draining for me and it’s partly why I chose not to become a therapist in the first place.
What books and resources do you recommend to anyone who is grieving?
The number of books on grief is overwhelming. Some of them are helpful and others perpetuate the myth that grief is one-size-fits-all, or that there is a right way to do it. I highly recommend that people take what works for them – what feels supportive and healing – and let everything else go.
Grief Watch has a wonderful selection of books, including one of my favorites for adults and children alike, Tear Soup. The founders, Pat and John put a lot of thought and care into the books they create and recommend.
I recently read a new book, Turning Dead Ends Into Doorways: How to Grow Through Whatever Life Throws Your Way, by Staci Boden. It’s an invaluable resource for anyone living life’s challenges. My review of it is here and people can watch my interview with the author here.
A friend of mine, Erica Staab, also has a beautiful book called The In-Between. It’s simple, lovely and comforting. I have an interview with her available here.
I love the work of Cath Duncan and Kara Chipoletti Jones. They’ve created the Creative Grief Coaching Certification for people who want to work with grievers. They have wonderful resources and reading lists on their grief coaching site.
On my site, I have a free e-book called Picking Up the Pieces: thoughts on grief and growth. It deals with different kinds of grief and offers prompts for working through your own experience. I also have a TEDx talk about Owning Our Grief.
Any of Brene Brown’s work on shame and vulnerability – her TEDx and TED talks, and her books, are worth watching and reading.
Patti Digh is another favorite of mine. Her book, Life is a Verb, was inspired by her stepfather’s death, 37 days after his cancer diagnosis. Though it’s not about grief specifically, it’s about living mindfully, which in my mind helps us to grieve. Her new book, The Geography of Loss, will be in bookstores mid-2013.
You have a virtual retreat coming up soon which will focus on getting through the holidays. Tell us a little bit more about that retreat and who would benefit the most from joining in.
The Picking Up the Pieces Tele-Retreat is for women experiencing any kind of grief, sadness, or sense of loss. I’ve had women participate who were dealing with infertility, pregnancy loss, stillbirth, pet death, the medical diagnosis and approaching death of a child or husband, childhood grief, the death of parents and other loved ones, the end of a relationship, the loss of a dream, and general sadness. The community that is created always blows me away. There is such openness and willingness to listen and support one another. For most people it’s a huge relief to have a place to talk about the emotions, thoughts, pain and fear that accompany grief.
It’s a five-week retreat with each week organized around a theme. They are Body, Mind, Heart, Spirit, and Relationships and Community. It involves a weekly phone call where I share information and people get support, a private Facebook group where we stay in touch between calls, a weekly meditation, prompts to encourage exploration and self-understanding, and daily emails with short self-care exercises. People can engage with each other and the work as much as they feel comfortable.
It was important to me to offer it over the holidays. This time of year is loaded with expectations, memories, desires and emotions. I want people to have a safe space to come and feel they can be themselves without fear of judgment. It’s a beautiful, gentle, healing experience. If anyone feels drawn to it but has questions, they can book a complimentary call with me this week and I’m happy to answer them.
Finish this sentence. I believe…
I believe in the strength, resilience and brilliance of the human spirit. I believe in love. I believe we are all meant to shine.
Who are your biggest supporters and bright lights in your life and what does their support allow you to do?
My husband and daughter first and foremost. He is my biggest supporter and she is my brightest light. My parents have always supported me, no matter how nutty they thought I was being. I have the most incredible friends, some of whom I’ve yet to meet in person. Their love has lifted me up in my times of grief and despair. Their support has kept me going when I felt like everything was falling apart. Their willingness to celebrate with me has made my celebrations sweeter. Knowing they are out there, loving me, believing in me, keeps me going on the days when juggling wife, mother and entrepreneur feels like more than I can handle. I am unbelievably blessed.
What did 7 year old Alana say she wanted to be when she grew up?
A ballerina and a writer. I danced professionally until I was 21, then gave it up for a long time. I have a feeling I’ll dance publicly again one day – though not ballet! I didn’t write, except in a journal, for almost 20 years. When I started again, it was like I breathed oxygen into piece of my soul that I’d been unconsciously trying to suffocate. But it wouldn’t die. Dancing and writing have saved my life.
Is there anything else you’d like us to know?
You can’t do grief wrong. You can make it easier or harder on yourself. You can learn from it or not. You can heal through it or not. You can let it define your life or you can let it be a part of you and thrive again. You can ask for help or go it alone. You can say yes or no when people offer you love, support and community. It’s really up to you.
Grief can be a doorway to increased kindness, compassion and awakening consciousness if you let it.
Trust yourself. Love yourself. Forgive yourself for being human. Allow yourself to have your feelings – all of them – and if you’re raising kids, allow them to have their feelings too.
Hazrat Inayat Kahn said, “God breaks the heart again and again and again until it stays open.” Let your heart remain open. This one act, if enough of us do it, will change the world.
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Alana Sheeren is an emotional alchemist, deep conversation catalyst, Reiki Master, Kundalini yogi and proud mama of two children, a 5-year-old daughter and a stillborn son.
You can find her at AlanaSheeren.com, where you can download her free e-book, Picking Up the Pieces: thoughts on grief and growth, watch her interview series, Transformation Talk, and join a community of women learning to grow and heal through loss during the Picking Up the Pieces Tele-Retreat.
Please comment below and share Alana’s work with anyone you know who is experiencing grief or loss this holiday season.
Women Branching Out: Amber McCue
I’m very happy to have Amber McCue of AmberMcCue.com here on the blog today as part of the Women Branching Out interview series.
Amber is a business coach who brings her corporate business background, experience running her own photography boutique, and high energy to the table to help entrepreneurs optimize their business operations and outsourcing.
Her new group program for entrepreneurs, How to Clone Yourself, starts October 14.
Here’s Amber…
Q: Tell me about your business. Who do you love to help and why?
I am crazy about helping small business owners and solo entrepreneurs run their businesses better. When I talk about running the business, I’m talking business planning, financials, building a team, systems, process, training, hiring, difficult conversations, leverage, client engagement, pricing strategies,and team building.
In my experience not only do small business owners have a passion for making big change, but they are the most well equipped to do it because they are not encumbered by the same challenges as big-business. Entrepreneurship is increasing at the highest rates in 16 years. Small business owners and entrepreneurs have the opportunity to fuel unprecedented change.
By starting with a strong foundation in terms of business operations and organizational structures, the potential impact one can have on their person tribe as well as the extended ripple effect that can be made is astounding. Not to mentioned the personal satisfaction and fulfillment that follows.
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Q: You have lots of experience running business operations for big and small businesses. When did you first start to recognize the impact outsourcing could have in your own business?
I first started to outsource in a bigger way when I realized I was in way too deep and I stopped enjoying my business, my passion. I quickly went back to what I did in corporate and realized I could apply the same concepts – in a much different way – to get better leverage in my business.
It is a highly personal process, however. I like to go into the deep end of the pool myself to make sure I fully understand what is happening before I hand off and train or outsource activities to someone else. For me, this helps me understand and appreciate what is happening as I hand off.
When you are starting up, you might not want to outsource everything right from the start. Or maybe you do – I admire people who do that. Either way, you’ll want to set up strong systems and process so when you are ready to outsource it is a more seamless transition.
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Q: Why do you think women entrepreneurs fall into the trap of trying to do it all themselves? and What do you tell your clients to help them start to see the potential of outsourcing?
I personally fall into the “do it all” myself trap because I’m immensely curious to know how things work. It takes time to outsource and get someone else up to speed. Often times in any business I have found people believe it is faster to “do it myself” than to train or teach someone else to help.
It’s true, it will take a little extra time to train someone else in the short term. But in the long run, you’ll better be able to leverage your skills, play in your zone of genius, and in the end reap the benefits in terms of increase income.
I recently heard both Erika Lyremark of the DailyWhip and Fabienne Fredrickson of Client Attraction say that every time they delegate, they make more money.
By letting someone else do what you do not like to, but they truly enjoy and are skilled at doing, you will level up and you’ll be bringing people with you (how cool is that?).
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Q: Are there business tasks that everyone should outsource, or is deciding what to outsource an individual decision?
Start with repeatable tasks. Anything you do again and again can likely be outsourced, systematized, or delegated.
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What is your favorite aspect of your running your own business?
I love personalizing solutions and ensuring my clients get exactly the right strategy and action plan they need to grow their business.
I get turned on by a challenge. I love problem solving in my business and with my clients.
Notice I did not say it is the systems or the process I love — Those are a means to an end for me.
A really good ending. 🙂
I also love building a budget and a financial forecast. Not because I love math or numbers. I hate math in fact. What I love about a budget and a financial forecast is that it is the one place a business owner can bring all of their dreams, plans, and strategies together in one place to see how it will really work. It is where the rubber meets the road so to speak.
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Q: Who are your business role models and why?
Erika Lyremark – Erika kindly kicks your butt, sees your potential, she won’t let you give less than your all, and she shares.
Danielle Laporte – I had a 90 minute strategy session with her and felt like I had meditated for 90 minutes when it ended. She is a killer business strategist and does it with soul. I only hope my clients feel as good as with me as I did after working with her.
Erin Giles – Erin is the walking billboard for how businesses can do good.
Morgan Day Cecil – She reminds me that slow and steady wins the race.
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Q: What did 7 year old Amber say she wanted to be when she grew up?
7 year old Amber wanted to speak. At the time I thought I wanted speak to a group of students in the role of teacher. As I grew and was exposed to more, I knew I wanted to speak to entertain and teach adults how to good things in the world through, with, and for other people. I was obsessed with how to be a better person, how to run a better student council meeting, make a better newsletter that people will actually read, more efficiently get my homework done, be more positive, etc.
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Q: What does “The Art of Spreading Yourself Thickly” look like in the McCue household?
This question makes me smile. I love this stuff so I practice it all with my family – I am lucky to have a husband and two daughters that play a long. For example, our household budget that looks much like a business profit and loss statement.
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Q: Is there anything else you’d like us to know?
Take a leadership role to run your business. It all becomes so much easier and richer when you do.
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Amber McCue is an entrepreneurial business coach and small business consultant, teaching leaders how to run a business that increases their bottom line and fuels change. Not only has Amber coached business leaders running up to $30 million dollar budgets, but she has experience running her own business as the cofounder of a photography boutique. Amber consults with entrepreneurs and small business owners one-on-one and in in her group program called How to Clone Yourself. You can sign up for a free consult and cloning session here. Amber can also be found at: ambermccue.com on Twitter and Facebook.