The crazy thing is, sometimes I get caught up in all of the commitments I have: work, gym, social, assignments, etc and forget that what I have in my life is amazing! I’d like to share my advice on how to keep loving what you do and staying happy!

I’ve found that while as a 20-something young professional we have a ton of freedom and we also have a lot on our plate. We crave social interactions—whether they are with our roommates, friends, boyfriends/girlfriends, coworkers or family there is a necessity in our lives to feel like we have an outlet to talk to people and interact. Don’t get so bogged down with your work that you miss out on happy hours with your college roommates or friends in town for work for a few days or coworkers that are going out to grab lunch—make sure you give yourself this outlet; you’ll feel good about it!

Also make sure to get fresh air. Whether you sit in a cubicle each day, an open environment, a personal office or on your couch, we all need some Vitamin D, no seriously, we do! Take a 10- minute break from your excel spreadsheet or your email campaign and get outside. If it’s too difficult to leave work during the day, consider taking a walk after work or before work, run a quick errand in the middle of your day, order your lunch to pick up rather than delivery. If you’re anything like me, a short walk will clear your head a bit, give your eyes a rest and make your day more productive when you get back to work!

Lastly, take a second to think about all of the great things you’ve got going on! The best way I’ve found to turn my frown upside down or to just think more positively is to reflect on all of the things in my life I am so lucky for. Putting things into perspective really helps—so you had a long day at work—at least you have a job! You hate your job?—then focus more on your relationships and start looking for your next job, nothing is permanent! Give yourself time to reflect on how great you are as a person and how lucky you are and I bet you’ll feel better—sometimes we just need to remind ourselves!

I am lucky. I love my job, I love where I live and I have many supporters to help when I forget how happy I am! Take some time to remember all of the good things going on and you may even forget the ones that aren’t perfect—good luck! (and go outside and get some sunshine!)

Sarah Fudin currently works in community relations for the University of Southern California’s Master of Arts in Teaching program, which provides aspiring teachers with the coursework on how to become a teacher and earn a teaching degree online. Outside of work Sarah enjoys running, reading and Pinkberry frozen yogurt.

Michael, tell us a little bit about your gym.

“Michael Sweeney of Sweeney’s Gym recommends that we undertake in regular physical activity in order to enjoy better health and a reduced risk of many common diseases. But, how much exercise is recommended?”

a. an hour of challenging exercise, such as circuit training or an aerobics class, five times a week
b. an hour of running or swimming, three times a week
c. any moderate intensity activity that leaves you slightly out of breath, for at least 30 minutes per day, at least five times a week
d. any rhythmic, continuous activity that leaves you slightly out of breath, for at least 30 minutes per day, three times a week

The right answer is C.

Being physically active at this level has been shown to greatly improve a person’s health and well-being. The sort of activity you need to do is aerobic – which gives your heart and lungs a workout. You don’t have to go to a gym – walking briskly part of the way to work, and taking the stairs instead of the elevator all count towards this goal.

“How do you motivate people that don’t like to go to the gym?”

We’ve all had days when we don’t have the energy to tie our athletic shoes, let alone bounce around in them. But exercise can give a daily blast to your mind, body, and soul. Motivation comes from within. We help our members set goals. Without them, you are nothing! The guidelines for goal setting for Sweeney’s Gym are as follows. You must crawl first, like a baby, as your mind is ready to run 5 miles but your body is not. Next your ready to walk, meaning your body is catching up to your mind and you now can workout a little harder. Finally you now can run with the bulls, as your body can keep up with what your mind wants, which is to look good yesterday! Don’t get intimidated by the prospect of a daily exercise regimen. You don’t have to run a marathon. You need only to get your body moving each day. Once you tone your muscles, you’ll naturally find yourself wanting to do more challenging workouts.

“What are the newest trends in fitness?”

Boot camp

Based on military-style training, boot camps combine the instructor’s expertise with the support (and/or peer pressure) of other participants. The drills range from power skipping to reverse flies, all to increase cardio, strength and core fitness.

Pros: Because the exercises are infinitely combinable, each workout is new! The novelty is great for keeping both muscles and minds engaged. Plus, classes with small numbers offer a trainer’s personal attention at a fraction of the usual cost.”

Cons: Participants may overestimate their fitness level, overdo it, and stop working out, and, high-intensity workouts can cause injuries if the instruction isn’t personalized. To avoid injury, listen to your body and inform your instructor of any pre-existing injuries or conditions, and don’t be afraid to modify any moves if they’re too difficult for you.

“What is your favorite type of workout?”

Wow, this is not an easy question for me. I love to workout with so many different styles of training. I use all types of Cardio, free weights, machines, balls and bands. Working out is a great stress release for me and I love how it makes me feel inside and out. So my favorite workout would be anything that gets my blood pumping and my mind off everyday stressors.

“Do you think it is important to have workout goals? If yes, what are some goals you recommend to clients?”

I feel very strongly about my clients having goals and reviewing them every four to six weeks. If a client doesn’t have a goal then I make one for them to help them see themselves as something different then they have been used to for so many years. Example, I have many new clients come to see me because their doctor said if you don’t exercise you will increase your chance of a heart attack. Well, no one wants to die but the client at this point has no idea where to start. They forget that goal number one has been achieved by coming to see me and asking for help! I let them know this, as its simple positive reinforcement that they are taking the right steps to better their life and the ones around them. Everyone’s goals will be different, I will share with you a client’s goal that is on the front of his Personal Training folder that I put together here at Sweeney’s Gym so this client can see and remember why they are going to the gym.

Personal Training Folder For: XXXXX
1. If you want it, you can have it! Set Goals.
2. Fitness is not a fad, see you tomorrow.
3. Don’t forget to eat.
4. Drink lots of water.
5. Shut-up and train!
6. Train Legs.
7. Buy New Jeans!
8. Let Haters hate, it’s their lifestyle.
9. Review Goals…
10. More Cardio…

For more information on Sweeney’s Gym please visit: Sweeney’s Gym

“Your image is conveyed through your photograph, and it’s part of the first impression you make on others,“ according to business communications and etiquette expert Barbara Pachter, author of numerous books, including GREET! EAT! TWEET! She adds, “You want to post a photograph that is professionally appropriate. You want to look like a credible, approachable person, not like you just came from the beach.”

Pachter, a former professional photographer, provides the following 10 guidelines for posting photographs of yourself on social media:

1. Post a headshot. This type of photograph highlights your head/face, but often shows your shoulders and part of your chest. You are the focus of the picture.

2. Choose a photo that flatters you. Sounds obvious, but people don’t always pay attention to their choice. This does not mean a glamour shot, but you should look like a competent professional in the photograph.

3. Appear in front of a clear, uncluttered background that is well lit. There shouldn’t be any dark shadows obscuring your face. People must be able to see you clearly.

4. Make sure your face is in focus. The background can be slightly out of focus, but your features need to be sharp, not blurred.

5. Wear appropriate professional or business-casual attire. Appear as you usually would in a business situation. This may also mean that you are freshly shaven, or wearing make-up and jewelry.

6. Look at the camera and keep your head straight. Women have a tendency to tilt their heads and they look less self-assured when they do.

7. Have a pleasant facial expression. If you are frowning or scowling, why would someone want to hire or work with you?

8. Look like your photograph. If your photo is more than 8-10 years old, people may be very surprised when they meet you. If you had long hair in your photo and now have short hair, people may not recognize you.

9. Be cautious with an environmental portrait. This type of photo places you in a setting that relates to your profession. This is generally a wider shot and your face is a smaller part of the photograph. These pictures are often used as additional photos on a website, and are not recommended for headshot postings.

10. Hire a professional photographer. If all of this seems overwhelming, hire someone who takes photos for a living. It’s worth the investment.

xxx

Barbara Pachter is a speaker, coach and author of numerous business books, including The Power of Positive Confrontation and When the Little Things Count.

Blog: www.barbarapachtersblog.com

To lead that life, to be that girl you must consider the answer to one visionary question– what do I want? Simple question but for most people it’s a complicated convoluted response. We all want lots of things out of life, but how do we clearly discern the direction and the focus of our career? Why does discovering what we want out of life become a hot mess? It’s because the thought of actually following our dreams seems like a myth or way too much work. So we sit at our jobs, day dreaming of what it is like to be the people that make it big, get all the really cool opportunities and long for that to happen to us. Well here is the secret . . . you can’t wish for things to happen, YOU need to make them happen!!

I would never consider myself to be lucky. I love shamrocks and wishes and falling stars, but luck fall in my lap just like that? Nope, never has happened. Nothing ever works out all that easily for me. To compensate for my lack of a lucky streak, I have mastered the concept of simple and plain hard work. I have never hesitated to work for what I want and consistently give myself the opportunity to be in opportunity’s way. ☺ There are two parts to this saying . . . it is true—you must be in the right place at the right time but the other part to this is that there really is a strategy to being in the right place at the right time.

Thinking about doing something or daydreaming all day about the lifestyle that you wish to have is not somehow magically going to make it happen for you; if it did, everyone would have everything they ever wanted. Day dreaming helps you visualize what it is that you want; actually doing what it takes to put the wheels in motion creates the reality. So, almost always, the people that get exactly what they want have been working on achieving what they want for a while already.

Let’s take a look at my action steps to getting what you want:

1. Think about the #1 goal you want to achieve and then work backwards. So for example, I want to be on national TV, like Good Morning America, Today Show, CNN, MSNBC that type of show, so what could I be doing today that would help me get one step closer to making that dream a reality . . . local TV. Start small, finesse your pitch, get some experience, make mistakes and then go BIG!

2. Learn as much as you can about the industry by doing informational interviews and meeting as many people as you can within that industry. It is amazing the amount of people that know each other in a certain industry . . . they all roll together. If you want to make it BIG, it takes the right people, the right connections and the right relationships.

3. You need to spend money to make money. If you set high aspirations like I do, sometimes you need to take a step back and realize you can’t do everything. Know the difference between effort that will never get you anywhere because that is just how it is vs. spending some money and effort to get you exactly where you want to be. I decided that if I want to be on national TV, I have to hire someone who already has the contacts and connections I long to have. I know I am good at building relationships but let’s be honest, no producer from LA or NY is going to answer a random email from an unknown talent.

4. Keep your eye on the prize! It is very easy to lose focus because doubt, negativity and time always seem to stand in the way. If the first strategy didn’t work, try again and then try again and then try again. Everything takes time and it is the people that continually go after what they want who are the ones that get what they want.

5. No dream is too big. When I work with clients I always ask, what is your dream job and most of the time, people are embarrassed to tell me. Listen . . . nothing in this world is too big or too impossible to go after. Start putting the wheels in motion because even if you don’t end up getting what you wanted, I can promise you, you will get close!!

Interviewing is the most important part of the job process and often times the area where we fall short. Why is it that when it comes to interviewing, we tend to freak out and over think the process? What makes sitting down with someone that we don’t know so difficult that we forget how to put complete sentences together?

Many of us over think what interviewing is intended to do, the focus should be about building a relationship in a short amount of time that when you leave, the interviewer is thinking, I could be friends with that person and I want them working for me.

Interviewing and networking are one in the same and if you have mastered networking, you should be a pro at interviewing. Think of the process of networking—you walk into a room full of people you don’t know and quickly become engaged in conversation. As you talk, you are trying to find a common ground to determine whether there is an opportunity to grow a relationship. You articulate to the other person who you are, what you are looking for and how you might be able to help each other grow. Now let’s think about interviewing, it is articulating to an interviewer who you are, why you are a good fit to help their company grow and most importantly why they should hire you. Sounds pretty easy right?

Over the years I have helped many people perfect the art of interviewing and yet I continuously see these same missteps over and over.

Mistakes are meant to help us grow but we must learn from them!

6 mistakes that prevent a successful interview:

1. Not bringing resumes to the interview: Call it old school but the expectation is still that if you are interviewing, you need to be prepared to hand out resumes to the people that are interviewing you. Assuming that the person interviewing you has had time to print it out is wrong. My recommendation is always 5 resumes as you never know how many people may be sitting in or the number of people who may be interviewing you.

2. Assuming the recruiter or hiring manager has memorized your resume: The reality here is that in a day recruiters or hiring managers will be interviewing 5 or more people and have probably not had time to revisit your resume before the interview. When you are interviewing assume that they have never seen your resume and give plenty of detail to each question asked. Answering in one word answers or not giving all the details because you did that on your resume is setting yourself up to be rejected.

3. Bad mouthing anyone or anything is completely unacceptable in an interview: I don’t care if you are working for a bully boss, or you can’t stand the company you are working for, interviewing is not the place to vent all your frustrations. You come across as a complainer who badmouths people. If you are asked the question why are you leaving, answer in a position way such as, “I am looking for a new opportunity to challenge myself in ways that my current position does not allow.” End of story!!

4. Not asking quality and challenging questions: It is nearing the end of an interview and you are asked, “Do you have any questions for me,” and you answer “no, I’m good.” This is a sign of complete disinterest in the position. It is one thing to ask questions such as “Tell me more about your background,” or “What do you love about your job,” but it is a completely different scenario when you are asking tough questions that make you look like an expert in your field. Ask questions such as “What strategy do you have for staying #1 in the industry,” “What type of changes do you think are necessary to keep productivity high in the office,” “I recently saw that your competitor just launched ______, what is your strategy for staying competitive?”

5. Not selling you: This is probably the #1 factor of why people do not get hired. Interviewing is about selling yourself and closing all in a matter of 30 minutes. If you can not sell an interviewer on why you are the perfect person for the job, how are you going to be able to sell their clients/prospective clients on their products or services. You are selling the easiest product in the world and the one you know best . . . yourself! So make sure that you take every opportunity to show the interviewer that they need not look any further.

6. Body Language: Get rid of the gum, sit up straight, turn off electronic devices! Body language is instantly apparent the moment you meet—the acceptable greeting is the handshake, a genuine smile and direct eye contact. Appearing distant because you lack eye contact is a sure sign to the interviewer that you lack confidence in why you are there. Sitting up straight without fidgeting signals to the interviewer that you are poised and stress free. Turn off anything that may beep, buzz or chime—always allow the interviewer to know that for that moment, the only center of your attention is this interview.

Bonus tip: The first impression and the last impression are the most significant parts of the interview and the most memorable so make sure your first and lasting impressions are top notch!

Wishing you all the best in your interview process and if you would like any help with interviewing, please email Amanda@bizme.biz

My twitter friend Jacqueline Whitmore, an internationally recognized etiquette expert recently sent me her book Poised for Success to review and I have to say that I was immediately captivated by the title, Poised for Success . . . doesn’t the title just scream exactly what I do with my consulting business? I was incredibly excited to get started. Now I know that I expressed my feelings in the first paragraph about business books but this book is unlike any other book I have read. The book was engaging, easy to read, the tips were fantastic and quite honestly, Jacqueline must have been in my head while she was writing this. The philosophies that she discusses in Poised for Success are exactly what I live and teach my clients every day.

She breaks the book down into four qualities that distinguish outstanding professionals:

Presence
Polish
Professionalism
Passion

Once you have mastered these skills you become more self-aware, you have a different kind of unstoppable presence, and you are able to build life-long relationships. Being poised and polished is not something you can fake; it takes time to articulate and develop but once you have mastered the art of being poised and polished, your career will sky rocket!

Here are some of my favorite quotes from the book:

“You are your own best business card, and when you suit up and step out into the world each day you are sending a message to the world about who you are and how you want to be perceived.”

“There’s putting on clothes and there’s getting dressed.”

“It’s (getting dressed) your personalized method of nonverbally presenting yourself to the world.”

“Looking your best isn’t about vanity; it’s about self-investment.”

“If you want to soar with eagles, don’t hang out with turkeys.” – this is my favorite!!

“It goes without saying that negative self-talk ultimately stands in the way of your success.”

I could go on and on . . .

I HIGHLY recommend this book to absolutely everyone. This book is a must read if you are sitting at your desk wondering why you continue to get passed up for promotions or if you have recently been laid off and you can’t move pass the interview stage. This book that good—call it your mentor or your coach on creating success and believe me, after reading her insight, you will have a different persona that will take your career to new heights!

Jacqueline, you rock girl!

If you would like to purchase Jacqueline Whitmore’s book, please visit Amazon.com

Getting to the bottom of emotional eating will help you make healthier choices. Look at four ways we use food to handle emotions:

Stress eating: When you’re having a bad day (emotional stressor), you eat and eat till you end “food coma” numbing your body in order to block out the unpleasant emotion.         

Boredom Eating: You’re waiting for an appointment or a phone call or simply procrastinating, and suddenly you’re nibbling everything in sight. In this case, the emotion of boredom is relieved by this “nervous” eating.

Unconscious eating: You may find that you’ve finished off that entire carton of ice cream and you don’t remember how it happened. You are blocking some unpleasant feelings—and at the same time detaching yourself from your own actions.

Fear Eating: When you don’t want to face something in your life, distracting yourself with food helps you avoid coping with the uncomfortable situation.

It’s important to remember that your cravings are a window to your emotions. Emotional eating is really not about the food, its about what’s behind your cravings. The question then becomes: “What is my food covering up exactly?” If you eat emotionally, whether it is stress eating, boredom eating, unconscious eating or fear eating, you are shutting down your present awareness, your consciousness, in order to escape a current state of anxiety. While this may work for awhile, it only pushes your emotions down deeper and creates more stress and anxiety in the body. Addressing your emotions is the first key to putting an end to emotional eating. Consider that you have the following choices:

• You can go on ignoring your emotions and letting them live deep within you This will keep you in the vicious circle of emotional eating. Your relationships with food will serve only as a tool to hide your emotions rather than as something that nourishes you and provides you energy.

• You can acknowledge your emotions by allowing them to come to the surface. It may be difficult and painful, but the process of addressing your emotions will allow you to heal from the stress, fear or anxiety.

Emotional eating, and the cravings that lead to it, are not about food at all. They are attempts to avoid dealing with unpleasant emotions. And we all know, although it’s easy to forget, that the relief only works for a short time. Getting a handle on those unpleasant emotions is the key to putting an end to emotional eating. Here are some quick tips to help break the emotional eating cycle:

When that craving hits, take a minute to find out where it comes from. Will eating right now really solve the underlying issue?

Take 5 deep breaths before eating. Relaxing will help you to see more clearly what you are doing.
Chew. This slows you down and gives you time to realize what you are doing.
Create a list of comfort activities. It may be taking a walk, calling a friend, punching a pillow or sitting in silence. Comfort activities are much more likely to fill your body’s need than “comfort foods.”
Plan ahead. Know what triggers your stress and have your pantry stocked with healthy food like whole grains, vegetables and fruits.

By making these smarter choices your food will nourish you and give you energy, not add to your problems.

Suzanne Monroe, HHC, is a Food Coach and owner of Real Life Food. Suzanne helps busy people figure out what to eat and how to have more energy through her nutrition coaching programs. For more information on Suzanne’s programs, workshops, and recipes, or for a free food coaching session, visit www.reallifefood.com.

1. Do your homework. Find out ahead of time if any of your guests have food allergies or other dietary restrictions and plan your menu accordingly or prepare a buffet with a variety of items from which to choose. My advice is to keep it simple and serve what you know. Don’t be like me and try to serve an unfamiliar, complicated, or labor-intensive dish your first time out, especially if you are entertaining your boss or an important client. One of your tried-and-true recipes is best. If you want to live on the wild side and serve something exotic or extra special, prepare it at least two or three times before you decide to serve it to guests.

2. Keep a list. Just as you would with a business plan, write down all of the items you need to make your meal complete. It’s especially frustrating when you think you have all of your ingredients and then discover in the midst of cooking that you don’t have enough salt, sugar, or butter. If that happens, I hope you have a good relationship with your neighbors, or you’ll be making a mad dash to the store at the last minute.

3. Have a variety of beverages on hand. The mark of a good host is to have a few bottles of red and white wine along with plenty of nonalcoholic beverages for the teetotalers in the group.

4. Stock up on snacks. This includes nuts, chips, salsa or dip, one or two different cheeses, crackers, and one or two kinds of frozen appetizers. Choose hors d’oeuvres that are easy to eat and require only one bite. This will ensure that no one gets crumbs on his or her nice outfit or on your floor.

5. Do as much as possible the day before. I like to set my table the night before. I also prefer to clean and polish my serving pieces and fill my salt and pepper shakers a few days before the party to avoid last-minute flurries.

6. Iron your linens. When you are serving cocktails, provide linen cocktail napkins or, at the very least, decorative paper cocktail napkins. For dinners, I prefer linen napkins because they’re more elegant than paper ones.

7. Set the mood. Candles are an easy, inexpensive, quick way to make any home more inviting. And we all know that everyone and everything looks better by candlelight. Buy as many candles as you can and place them throughout your house. Remember to reserve a few unscented ones for the dinner table. Light your candles approximately fifteen or twenty minutes prior to your guests’ arrival, and then light the candles on your dinner table just before everyone sits down to dine.

8. Choose your tunes. Music is a vital element in the staging of a good dinner party, as it sets the tone for the evening. Create a dinner party playlist on your iPod or iPhone or preset your CD player so there’s music in the air when your guests arrive and keep it playing throughout the evening.

9. Preset your coffee and tea service. About an hour before your party, set up your coffeemaker and put cream, milk, sugar, and sweetener in decorative containers. Put condiments in attractive bowls or containers rather than placing bottles directly on the table. Put your coffee cups, saucers, teaspoons, and assorted teas on a tray on a side table.

10. Keep fragrant items off the table. Scented candles and flowers can compete with and even overpower food aromas. I say this on behalf of anyone who’s ever been overwhelmed by the scent of stargazer lilies or a scented pine candle while attempting to enjoy dinner.

Bonus tip:

Jacqueline Whitmore is an international etiquette expert and the author of POISED FOR SUCCESS (St. Martin’s Press, Nov. 2011). Click here to order her new book: http://amzn.to/nNtJHj. She can be reached at www.etiquetteexpert.com

Gear to get going

If you’re a minimalist, all you need for that first class is a lightweight tee and shorts, double-knotted sneakers, a hand towel, and one big, read it, BIG water bottle for sipping on before, during and after class. Pants are okay as long as the fabric is breathable and narrow at the bottom so as not to risk getting caught in the bike’s crankset as you pedal your way to new heights of endorphin-induced bliss.

If you are dying for a reason to get new gear, class junkies sport colorfully designed tanks or jerseys with wicking fabric to manage all the sweat. Spandex cycling shorts flatter no one but are padded in all the right spots for comfort over the long haul. If you decide to go the extra mile, visit a reputable athletic or cycling store for guidance.

Shoes make every outfit . . . and this is no exception. The cleats on the bottom of specialized cycling shoes vary – stationary, racing, hybrid, and mountain bikes each have specific pedal clips – and you want the perfect fit. Once you’re hooked, you’ll recognize cycling shoes create a much more efficient pedal stroke and more power per revolution! You’ll kick butt in class without sacrificing the comfort of your feet.

Final note on gear – many serious cyclists use heart rate monitors to keep track of progress both in class and over time. There are lots of manufacturers with good products out there: Polar, Garmin, Timex, and Reebok to name a few. The options can be daunting and maybe the cost, but the good news is you don’t need to go high end!

Tips for enjoying your ride

Now that you’re looking good, what are start up tips for making through a class, dignity intact? Your best 411 is a seasoned instructor. Come to class a little early and let your teacher know you’re a rookie. They will be delighted to set you up appropriately on the bike. Seats move up, down, forward and aft to best align your feet with the pedals and handlebars are adjustable to take into account the comfort of your back. Your instructor will show you how to operate the resistance dial to create tension on the flywheel and the “emergency brake” that stops the weighted flywheel from turning. You’ll learn the biomechanics for riding seated (in the saddle), standing (body up, hands out), and you may even be instructed on how to hover (excruciatingly similar to a moving squat).

Beginners and advanced spinners ride side-by-side as this unique format allows every person to adapt the instructor’s profile to their level. You are in control! Make it a goal to build your aerobic base before adding heavy resistance or lots of speed. This can take several weeks but your instructor’s specially designed playlist will keep you motivated one pedal stroke at a time. You’ll be guided through riding hills and flats, maybe even a stage or two of the Tour de France. Meanwhile, you learn how to do cadence checks – revolutions per minute – and how to monitor your rate of perceived exertion – quantifying physical stress, effort and fatigue. Suffice it to say if you’re at 6, you may as well be on the couch. Between 12 and 16 you’re working in a beneficial training zone. If you manage to climb to 20, call 911!

In the winter, some of your classmates may be competitive cyclists working on muscular endurance and lactate threshold during the off-season. They’re the ones that really dig the sweat! Sprinkle in a few triathletes plus a couple of injured runners and the energy of the crowd will draft you through any rough spots. If your gym offers classes specifically for athletes or ones that last over an hour, consider bringing a sports drink or energy bar to replenish during the ride. And if you miss that opportunity, eat a light snack consisting of 3 parts carbohydrate to 1 part protein within an hour of finishing and you’ll recover quicker.

The enthusiasm and music preferences of your instructor matter – a lot. You’re on the bike between 40 and 90 minutes and it can get intense. If you don’t find a fit right away, don’t be discouraged. Every class has it’s own feel so keep looking. Ultimately, the right instructor can coach you toward better stamina, strength, and speed.

Ready to fly? Hop on your perfectly set up bike, drape a towel over the handlebars, make sure water is nearby, and adjust the strap around your foot cage or clip in. Start pedaling, light resistance, and as the music gets cranking, let it roll!

A lot of candidates are not aware or unsure how their profiles on social networking sites like Twitter, MySpace, Facebook and LinkedIn are perceived by potential employers. Do recruiters and hiring managers even look at these sites when considering a candidate? The answer is yes, and although social networking is in its toddler phase, it is here to stay and you need to be aware of how it can affect you.

I worked with a candidate about two years ago for a sales position in the Midwest. This candidate had a great background for my client. He was articulate, energetic and seemed to be the perfect fit. This candidate went through six interviews and did a fantastic job each round. When it came time to check references, a search was done for the candidate on MySpace. The content and pictures this person had on their page prevented them from getting the offer. My client dismissed him from the process and moved on.

Facebook has become a powerhouse in the social networking world in the last few years. Facebook allows you to connect with friends, join various groups in which some are professional while some are for fun, read or create a blog. It also allows you to enter in your personal information including where you work and your education. What most probably do not realize is that Facebook is also becoming a favorite sourcing tool for recruiters.

Social Networking Sites: A Recruiter’s Advantage

If I am looking for a Controller with Big 4 experience, I can easily source hundreds of names by searching Big 4 groups on Facebook. From a very quick search I have names, locations and what is most important here is a picture. Let’s just say a picture is worth 1000 words and although you can’t judge a book by its cover, if there is a picture of a half dressed person with two bottles of beer in their hand, I can probably assume the conservative culture of my client isn’t going to be a fit. I can also attempt to join a group (and most of the time, I am granted my request) and gain more information on members such as what other groups they belong to. To each their own, but a good rule of thumb is if you would not want your Mother to see a group you joined, or a picture you posted even if it was all in good fun, keep it off if you are in a job search or wouldn’t want your current employer to poke around and find these tidbits about you. Employers find this inappropriate and they obviously want the best people representing their company. Once your name is attached, you are an open target to be found.

LinkedIn is my favorite professional tool to use. LinkedIn allows you to connect with other professionals and people you have done business with. It is almost like having a picture of your business card out there for all to see. By choice, one can also include his/her past employer, which makes it more like a resume versus a business card. You choose your settings and you choose whom you connect with. Seems harmless right? For the most part it is, but you do want to have selection criteria of who is allowed to connect with you. Unless you change your settings, your connections can be viewed by your other connections. Employers are using this to conduct references. There are ethical issues behind this and a great deal of discussion around what is appropriate and what is not. However, if you are connected with someone from a former employer that the recruiter you are working with knows, or potential employer knows, (it happens a lot, six degrees of separation proves to be a real thing and in a lot of markets, like Milwaukee, it’s more like three degrees of separation) they just need to make one phone call to get a back door reference. If you burned a bridge, and let’s hope you learned from it, do not connect with that person or employer on your LinkedIn profile.

A Shared Secret

If you think it is difficult for others to see what social networking tools you are using, you are mistaken. I want to let you in on a well-kept secret that many do not know about because I want you to be informed. Most have Googled their name. Now when you Google your name, your Facebook page is attached as well as “friends” names. Try www.wink.com or www.yoname.com. These two sites will search the Internet for your name and once you learn how to use it, one can find what you thought was personal and private information. Again, there are a lot of ethical conversations that are being discussed regarding if recruiters should be going to these sites to find out more personal information on candidates. The fact of the matter is they can and will.

I encourage people to use social networking to their advantage. Recruiters are relying on social networking sites more now than ever, even more so than job boards. Be responsible on how you use social networking and you will not run into problems with your current employer, or on your next job search. It is very hard to erase history from the Internet and with our culture becoming more technology focused, always be cautious. Keep those pictures from a wild Halloween party to your own personal online phone album; think twice about the following: what groups you join online, blogs you write to sound off and whom it is you connect with. Being connected is very important; it is how you use this tool that makes all the difference in the world.

Questions? Feel free to shoot me an email at alliemilbrath@thenovogroup.com, or connect with me on LinkedIn — but make sure you are sending me an invite that is social networking responsible!