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5 Healthy Habits to Welcome in 2020

Do you have a New Year’s resolution? If it’s to have a healthier lifestyle, then it’s time to take action; no more putting your own needs on the back burner while you look after everyone else!

Here are five healthy habits you can start with right away:

Choose something that inspires you; whether it’s yoga, salsa, bootcamp, boxing, walking, cycling, or pretty much anything in between – if you’re into it, you’ll stick with it.

Eat Better
Take a cooking class, follow food blogs, and create a meal plan. Have fun prepping and planning healthy meals that taste amazing. Remember, just getting organized is a great start – the rest will come naturally as you get into your groove!

Try Meditating
If you make it a part of your routine, it’ll change the way you approach your days. A fave option is learning to meditate with the Headspace free “Basics” pack, a 10-day beginner’s course that guides you through the essentials of meditation and mindfulness. It’s so very simple to use, the gentleman host’s British accent is so calming, the cartoons cute and light, and each daily headspace focus is only about 10 minutes — it really doesn’t take much to make this work for you. You can even program right within your smartphone’s calendar to remind you to ‘take some headspace’ every day!

Take Breaks
Spend more quality time with your family. Try to turn your phone and work emails on ‘silent’ and be all in  when you can; all work and no play will not serve your best interests in the long run. Giving your mind and body a break from all things business is actually good for you, and best of all your family will appreciate it.

Sleep is Essential
Audit your sleep habits and make sure that you’re doing everything you can to get enough rest. There are lots of great tools you can access to help you set better sleep habits and put yourself in the mood to sleep. Fave tips include:

  • turning your smart phone to ‘do not disturb’ (the moon symbol) and airplane mode, no matter where in the house you charge your phone overnight.
  • download one of the sleep playlists from Spotify and let soothing sounds lull you into a deep sleep.

Here’s to your best year yet!




(Written by: Karen Bivand, image courtesy of ‘stockimages’ via


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5 Tips for Holding a Promotional Contest

Written by Karen Bivand

Before you invest the time and money into holding a contest, it’s important to make sure that it will get you tangible results. Not all contests are created equal; some are effective marketing campaigns, while others just amount to a waste of time. Here are some tips that will help you ensure that your contest makes a solid contribution to your business.

Know Your Goals

What are you trying to accomplish with this contest? Brand recognition? Increased followers on your social media sites? More referrals from existing customers? Who is your target audience? When you are clear about what you want to accomplish, you are able to design the contest with your specific goals in mind. It also makes it a lot easier to evaluate the success of this strategy.

Have an Irresistible Prize

Once you have determined the target audience for your contest, you need to get to know them. Who are they? What do they care about? What problems keep them up at night? Most importantly, what do they want? If you find a prize that they simply can’t resist, then you’ve got them hooked.

Keep It Simple

Have you ever been all excited about a contest only to find that entering it is complicated?! Who has time to spend half an hour filling out multiple entry forms or visiting several sites to fulfill the contest requirements? There should be no more than two steps involved and the whole process should take no longer than three to five minutes. As soon as your contest gets annoying, most people will ditch it.

Make a Promotional Plan

Your contest is at the top of your mind but for everyone else it’s just another thing competing for their attention. You need to remind people about it in a way that engages them and makes them want to be a part of it. Try to put yourself in the position of your target audience and think about what would grab your attention. It’s important that your plan clearly outlines where, how and when you will promote your contest and that you follow through with it.

Be Fair

Nothing irks people more than someone who isn’t playing fair. Just ask a four year old who lost his favourite game because someone was cheating. When your business is holding a contest, your reputation is on the line. Use a computer program to randomly select winners or have witnesses present when you hold a draw. It may not seem important now but you’ll be glad you did it if anyone ever questions the integrity of your contest.
Contests are one of the more fun parts of marketing your business. Have a brainstorming session and let yourself to get creative with it. You don’t have to do the same thing that has been done hundreds of times before. Take a risk, try something new and your customers will love you for it.



Featured image courtesy of shutterstock


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Imagine How Your Small Business Could Grow with $100,000*

Are you ready for your chance to win $100,000 to help your business blossom?

TELUS and The Globe and Mail have launched  the 5th annual Small Business Challenge, a contest designed to help small business owners overcome their biggest business challenges with a $100,000 grant and additional prizes from TELUS.


Take a moment to hear from the previous four winners of this contest and how they were able to transform their businesses.  Last year’s winner was Vancouver Island Salt Co. This year, it could be you.


Find out how this year’s contest is even better than ever, with $150,000 worth of prizing – more money, more prizes, and more ways to win. Plus, your business can be profiled in The Globe and Mail so it can get the attention it deserves.


Telus Small Business Challenge

Enter before June 1st and your small business could be the best of the bunch.

Learn More

Telus member discount for mompreneurs and business women in canada