Keynote Speaker Presenting Sponsor:
Motivational Speaker US Army Black Hawk Pilot
Saturday | January 27, 2018 | 8am-4pm Hilton Garden Inn | Missoula, MT
Breakout Session Speakers www.MBNmt.org www.DiscoverMBN.com
Keynote Lunch Exhibitors
SCHEDULE 8:00 am
Session One Presenters
Deborah Derrick Gass, SHRM-CP, PHR, MTDOLI – Job Service Missoula
Sheila Callahan, Mountain Broadcasting
Session Two Presenters
Gerri Iseman, PURE Independent Business Owner
Lunch & Keynote
Dawn McCloney, Compass Insurance Group Micki Frederikson, Campbell & Associates, PC
Session Three Presenter
Jaime Rauch, Big Sky Breakout Anne Jablonski, Portico Real Estate
Julie Anton, RE/MAX All Stars
Kimberly Kinsinger, K Design Marketing Inc.
Grand Prize Drawings
Tracy Worley Symposium Co-Chair Red Shoe, LLC firstname.lastname@example.org (406) 273-1631 Julie Anton Symposium Co-Chair RE/MAX All Stars email@example.com (406) 868-1839
Shelly Wear Hospitality Co-Chair Nerium International firstname.lastname@example.org (406) 544-6912
Katherine Austin Presenter Co-Chair Abbey Carpet & Floor email@example.com (425) 471-1741
Kimberly Kinsinger Symposium Co-Chair K Design Marketing, Inc. firstname.lastname@example.org (406) 273-6193
Ionela Rusnac Hospitality Co-Chair Anderson Zurmuehlen IRusnac@azworld.com (406) 721-7800
Racquel Williams Presenter Co-Chair Staybridge Suites email@example.com (406) 241-0261
Ashley Corbally Treasurer Norwex firstname.lastname@example.org (406) 396-3653
Julie Richter Marketing Compass Insurance Group email@example.com (406) 493-5726
Brianna Salwey Sponsorship firstname.lastname@example.org (701) 770-7651
Erika S Sherek Facility Coordinator Erika’s Event Planning & Consulting email@example.com (406) 830-9556
Deb Gass Exhibitor Montana Department of Labor firstname.lastname@example.org (406) 542-5751
2018 MBN Women’s Symposium
Beth Jaffe Website Director Cedar Mountain Software email@example.com (406) 549-0766
Table of Contents Symposium Committee Symposium Schedule Proud to be MBN Members
Session One Presenters
Session Two Presenters
Session Three Presenters
Let Loose with Self Love
We are excited to bring Elizabeth McCormick to this year’s MBN Women’s Symposium as our keynote speaker.
Getting Started . . . Establishing a Financial Safety Net
In addition to the keynote luncheon, the MBN Women’s Symposium offers three breakout sessions. Each session gives attendees the opportunity to hear presentations on topics from professional and personal growth to networking. The presenters and their topics are listed for review throughout the publication.
Finding Your Groove
What is Your Brand Story
We are thrilled to welcome you to our 13th annual Missoula Businesswomen’s Network (MBN) Women’s Symposium. The MBN Women’s Symposium will take place on Saturday, January 27, 2018 at the Hilton Garden Inn. The MBN Women’s Symposium is recognized as a phenomenal event throughout western Montana and averages more than 250 attendees. The MBN Women’s Symposium is a not-for-profit, oneday women’s conference held in Missoula. Since our first Symposium, it has been the goal of the annual MBN Women’s Symposium to educate, network, and promote local businesses, as well as provide attendees with personal and professional growth opportunities.
The MBN Women’s Symposium offers wonderful opportunities to network with other attendees and learn about other local businesses. There are nearly 50 vendors to mingle with, and we encourage all attendees to have business cards on hand to exchange with vendors and other attendees. We would like to thank all of our sponsors for their support. This event would not be possible without the help of our sponsors, and we hope you will take time to recognize them and offer your support to these local businesses. Thank you to our exhibitors and presenters for their support of the MBN Women’s Symposium. Finally, to the Symposium Committee and committee volunteers, your dedication and countless volunteer hours are appreciated, and we thank you for making this wonderful event successful.
5 Predictable Traps 20 Common to Solopreneurs … and how to get out Exhibitors
Benefits of Membership MBN Mission & Vision
Join us on Saturday, January 27th from 8 a.m. to 4 p.m. at the Hilton Garden Inn for the 13th annual MBN Women’s Symposium. 2018 MBN Women’s Symposium Co-Chairs, Tracy Worley, Julie Anton & Kimberly Kinsinger
Missoula Business Women’s Network
Tracy Worley President Red Shoe, LLC firstname.lastname@example.org (406) 273-1631
Erin Steele Membership Director Flaherty Financial Services email@example.com (406) 241-1586
Casey Dawes Legacy Director Self Publishing Services, LLC firstname.lastname@example.org (406) 493-0257
Julie Anton President Elect RE/MAX All Stars email@example.com (406) 868-1839
Dawn A McCloney Co-Membership Director Compass Insurance DMcCloney@CompassGroupMT.com (406) 926-6399
Brenda Young Directory Editor Youngevity firstname.lastname@example.org (406) 830-0362
Kimberly Kinsinger Past President K Design Marketing, Inc. email@example.com (406) 273-6193
Beth Jaffe Website Director Cedar Mountain Software firstname.lastname@example.org (406) 549-0766
Katherine Austin Social Media Director Abbey Carpet & Floor email@example.com (425) 471-1741
Sharon Rhodes Financial Advisor JCCS, PC firstname.lastname@example.org (406) 549-4148
Jeannine Widmann Event Coordinator Jeannine Widmann email@example.com (206) 406-1698
Melinda Hickey Advertising Director Rodan Fields firstname.lastname@example.org (615) 483-8934
Sarah Curtiss Treasurer Garage Door Guys Sarahcurtiss10@gmail.com (406) 370-6773
Erika Sherek Co-Event Coordinator Erikaâ€™s Event Planning & Consulting email@example.com (406) 830-955
Jennifer Itskos Secretary/Historian Wine Shop At Home firstname.lastname@example.org (406) 360-9247
2018 MBN Womenâ€™s Symposium
Monthly Business Skills / Connections Third Wednesday Time: 12-1pm Location: First American Title Company 1006 W Sussex Ave, Missoula, MT For More Information Contact: Natalie Mauer • Natalie Mauer - There’s still time (406) 381-1918 • email@example.com
Empowerment / Health and Fitness First Wednesday Time: 11:45am-1pm Location: Paradise Falls 3621 Brooks St, Missoula, MT For More Information Contact: Julie Richter • Compass Insurance Group (406) 493-5726 • firstname.lastname@example.org
Cocktails & Conversations Second Thursday Time: 4-6pm Location: Brooks & Browns / Holiday Inn Missoula Downtown 200 S Pattee St, Missoula, MT Informal networking and social opportunity.
Bitterroot Valley Third Tuesday Time: 12-1pm Location: Ravalli County Economic Development 274 Old Corvallis Rd # A, Hamilton, TM For More Information Contact: Holly Ondrasek• Missoula Broadcasting Company (406) 370-7278 • email@example.com
Mission Valley Third Thursday (Lunch Provided) Time: 11:45-1pm Location: Lake County Community Development Corp 407 Main St. Ronan, MT For More Information Contact: Whitney Cantlon • Mission Mountain Enterprises (406) 360-1190 • firstname.lastname@example.org
Sales, Service, Installation, and Repair Missoula Business Women’s Network
With her military career as a decorated US Army Black assault top-secret top secret intelligence Hawk Pilot (who flflew ew air assault, missions, and transported high-level government VIPs), her exemplary business background including being a global contract negotiator, and her nationally recognized network marketing success, Elizabeth shattered the glass ceiling and continues to rain glass as an in-demand international Keynote Speaker, Television Host of a new network program in development, and Leadership Specialist listed as one of the Top 5 Leadership Experts to Follow (just behind Tony Robbins). Her leadership and rise to success in the military paved the way for her professional achievements in corporate and entrepreneurial environments. Through her gifted art of analyzation and negotiation, expert mentoring abilities, mastery of management, and team-building skills, she led several teams throughout her career to top achievements that include millions of dollars in strategic cost-saving measures for national, international, and global entities. During her military and corporate careers, Elizabeth was also excelling in the entrepreneurial world through Network Marketing. She grew her business and tribe into one of the top performing teams in the USA and was recognized as one of the TOP TEN recruiters in the nation. This became the genesis of her speaking career as she began to teach, train, mentor, lead, and speak at their national conventions, inspiring others to go after their dreams and FLY- First Lead Yourself. Her authority on Leadership, Business, and Veterans Issues is highly sought after with the media. She is frequently seen on ABC, CBS, NBC, FOX, CW, in the Wall Street Journal and more. Her personal development book, The P.I.L.O.T. Method; the Five Elemental Truths to Leading Yourself in Life, is a “must read” along with her 15+ business tip books in the Soar 2 Success series. Elizabeth’s many military awards include the Meritorious Service Medal and Humanitarian Service Medal. In 2011 Elizabeth received the US Congressional Veteran Commendation for her service to her country and community as a disabled veteran.
Elizabeth speaks at 100+ engagements per year and is an in-demand motivational business success speaker with a focus on Leadership, Safety, Sales, Team Building, Professional Development, and Personal Growth, bringing a celebrity experience to events. Elizabeth inspires audiences, sharing her pioneering and insightful aviation lessons learned in a dramatically memorable and action-oriented keynote presentation. As a premier leadership trainer and top performing founding member of the John Maxwell Team of speakers, she is a dynamic and energizing expert sought after for events around the world. Find out more at: www.PilotSpeaker.com
2018 MBN Women’s Symposium
Missoula Business Womenâ€™s Network
www.MBNmt.org www. ww w MBNmt.org
Courtney Townley Courtney Townley began working in the fitness industry over two decades ago when she transitioned from the professional dance world. She graduated from the University of Michigan with a BFA and is a ffully certified STOTT PILATES® instructor, National Strength and Conditioning personal trainer (NSCA-CPT), ACE Health Coach, Precision Nutrition Level 2 Coach. She is also a very proud student of the Ido Portal Method. Courtney has owned 2 fitness facilities and was so blown away by the results that clients got from her health coaching services, she decided to commit fully to developing that aspect of her business. She’s driven to learn everything she can about her field to help her clients get the results they desire and to be sure they have fun along the way. Courtney is passionate about a multi-dimensional approach to health and uses habit-based coaching in the areas of nutrition, exercise, and stress management to help her clients cultivate happier & healthier lives. Courtney is also the host of the Grace & Grit podcast on iTunes. __________________________________________________
Elevate Your Health, Elevate Your Business Although it is really easy to rationalize, compromise and negotiate your way out of your own self-care in the name of business, family responsibilities and that never ending todo list, investing in daily self-care is one the most powerful things you could do to improve every single one of those areas. The challenge with putting yourself in your own schedule daily is understandable but most certainly NOT insurmountable. In this session you will learn from a woman who has spent more than 20 years as a health coach and sought after personal trainer, helping women to elevate their health without losing their minds. You don’t have to compromise your health for your business, nor should you!
Courtney Townley Grace and Grit 406-250-3791 email@example.com
2018 MBN Women’s Symposium
Danica Winters, Melanie Calahan,& Clare Wood Danica Winters is a Publishers Weekly, Walmart, and Amazon bestselling author who has won multiple awards for writing books that grip readers with their ability to drive emotion through suspense and occasionally a touch of magic. She is also the Business Director of Self-Publishing Services LLC. Clare Wood is an award-winning journalist who most recently worked at the Austin American-Statesman and at MSN. com. She loves to read and write mysteries under the pen name Clare Tallier. Up next are a Victorian series starring a detective couple and a contemporary series about an archaeologist who’s also a reluctant sleuth. She serves as Editorial Director of SelfPublishing Services LLC, where she works on books for bestselling and award-winning authors. Melanie Calahan brings extensive experience in marketing to her position as Marketing Director of Self-Publishing Services LLC. Under the pen name Melissa Tenley, she also writes contemporary romance novels set in Montana. ________________________________________________________
Staying Ahead of the Competition Running a business has always been challenging. Running one in the age of Amazon, globalization, and the looming Artificial Intelligence takeover (if you believe the headlines) can be downright terrifying. Can be downright terrifying. The good news is, you can still compete successfully. Learn a few key strategies for differentiating your business and turning your smaller size into one of your greatest strengths. Self-Publishing Services is a Missoula-based start-up that has found success as an antiAmazon. They’ll share their journey, answer questions, and offer insights from their own experiences.
Danica Winters, Melanie Calahan & Clare Wood Self-Publishing Services PO BOX 8243, Missoula MT 59807 406-209-9953 firstname.lastname@example.org
Susan Clarke & CrisMarie Campbell CrisMarie Campbell and Susan Clarke are the founders of Thrive!—a coaching and consulting firm that specializes in helping individuals, leaders, s teams and entire companies learn how to deal with differences to ignite creativity and innovation. They have a proven, step-by-step process for making teams great—a process they’ve honed working with hundreds of leaders and their teams for over 25 years. They launched Thrive! with a mission—to help individuals and teams develop their leadership skills, increasing their influence, vitality [aka mojo] and momentum for creating the changes they want to see and experience in their work and lives. They have brought their unique blend of skills and experience to Fortune 100 Companies such as Johnson & Johnson, Microsoft, AT&T and Nationwide, as well as organizations including the Gates Foundation, University of Washington Medical Center, Cray and Los Alamos National Laboratory. _______________________________________________________
Take Back Your Power: How to Handle Tough Conversations Well There are several studies that show women make more effective leaders than men. Yet, women still lag in terms of leadership roles and income. What if we told you it’s not the male dominated culture that’s holding you back, but your tendency to avoid and defuse conflict—rather than use the energy of conflict. It’s time to take back your power. In our breakout we’ll show you the: • Three mistakes you’re making that are undermining your success • Three key focus areas that are crucial for effective communication • Practical tools and tips to prepare and have the tough conversation successfullyfulfilling life
Susan Clarke & CrisMarie Campbell
John Parker John Parker was born and raised in the Northwest Region of Indiana. After graduating high school, John joined the Air Force. e met his wife and During his time in the Air Force, he best friend Teresa. While stationed in Germany, John earned a Bachelor’s of Science in Management and Supervision from the University of Maryland European Division. Next on his journey after leaving government service, was a sales position with a local company in Rapid City SD. John spent a total of 19 years with this company serving as Sales Manager, Vice President of Sales and Vice President of Training and Recruiting. While currently employed with a local MT company serving as Director of Training and Vice President of Operations, John has discovered his passion for teaching in the realm of faith and leadership while serving as a trainer. In 2015 John was named John Maxwell’s Top 100 Leaders in the country. John and Teresa have been married for 27 years and have three children: Taylor, Jordan and Jake. ________________________________________________
Learning to Connect It does not matter what profession you are in, learning to really connect with others is one of the most important skills you can develop. Getting your people to follow your lead or getting your boss to listen to an idea all starts because you have a relationship. By identifying personality types and knowing your own, you can improve business relationships, increase sales, and improve your personal life. Learn specific skills necessary to connect with others one on one and in a group to start moving your career forward today.
John Parker email@example.com 406-850-4714
Thrive! Inc. 236 Hare Trail, Whitefish, MT 59937 406-730-2710 firstname.lastname@example.org Missoula Business Women’s Network
VIP with Elizabeth McCormick k Join Elizabeth in a small group to glean from her professional experience in sales, marketing, showing up and leading when the ceiling is closing in. • Access to Ask Elizabeth Questions • Mastermind Your Personal and Professional Growth • Set Intention for The New Year • Learn From an International Speaker • VIP Gifts and Experience • Photo Opportunity
2018 MBN Women’s Symposium
Networking with Carlye Markum Carlye Markum is a Life Coach, aka Radical Change Facilitator, in Missoula, MT. Being there for people has always been her passion, and she truly believes it’s never too late for people to live the life they want. In fact, she was a super shy girl just yearning to connect with others and make her voice heard. She first began her career as an Addiction Counselor which she found to be powerful yet not the perfect fit. A Massage Therapist was next but she had to be so darn quiet, so that was out. Five years ago she found her niche, Career and Life Coaching. Finally she could help people empower their lives and change the world, while being loud!
“I Get to Net!” Does the term NETWORKING make you want to find a cozy corner and get in the fetal position? Well…you aren’t alone. For years, anytime a boss would say, “Go to XYZ event and network,” I would die a little inside. It felt like something I had to do and not something I got to do…it was WORK. In this fun, relatable, easy, and interactive session we will literally learn how to take the WORK out of networking. We will redefine what networking really means to you while exploring all of the things you like about yourself. You will also learn tips and develop simple ways to prepare for networking events. After our time together when you hear the word networking you will think, “I Get to Net!”
Carlye Markum, Radical Change Facilitator www.carlyemarkum.com email@example.com | 509-660-3465
2018 is Your Time to Join. Contact Margit Baake at (406) 543-6623 or visit MissoulaChamber.com
Do you want to GROW your small business? THE DISADVANTAGED BUSINESS ENTERPRISE (DBE) PROGRAM MAY BE ABLE TO HELP
The DBE Program helps small, forprofit businesses owned and operated by socially and economically disadvantaged individuals. It is designed to foster equal opportunity for minority, female and otherwise socially disadvantaged business owners on federal-aid transportation projects and help them improve their business efficiency and flexibility. The DBE Program can provide specific training and guidance to assist small businesses in becoming more competitive in todayâ€™s marketplace.
Find out how the DBE Program can help your business - Contact us today! Shannon Hahn 406-444-7287 firstname.lastname@example.org
Maghan Strachan 406-444-0841 email@example.com
Maggie Metzger 406-444-6337 firstname.lastname@example.org
Or visit our website: mdt.mt.gov Missoula Business Womenâ€™s Network
Self-love is compassion, consideration, and deep grace for the self. No matter what your life has offered up, how you look, or what you do for work – all of you is deserving of your own love. When you put yourself first, you honor yourself in a way that fills your cup. When your cup is full you can give to others freely. When your cup is empty your giving comes with negative emotion, regret, obligation, or even resentment. Being honest and drawing boundaries keeps you in a position to fill your own cup. It is your responsibility to take great care of yourself, you’re the only one that can do it — this is self-love. If you took an inventory of your life, where are you depleted and where do you feel whole? Home, work, finances, health, family, relationships, future, what would you say? How do you see your life right now?
She struggled to love herself. In the morning when she woke up she started right in on how bad she looked, how out of shape she was, how tired she was, and how hard it was to face the day. Even as she drove to work, delivered the kids, and ran errands, she caught glimpses of herself in the rearview mirror and let out a sigh of disappointment. At work, she compared herself to others; what they wore, what they said, how they performed. As the day went on, she measured herself against her colleagues, and said to herself under her breath—I’m not enough, I’ll never be like that, I’m not good enough. She got sick. She was tired. She had lost the connection with the stream of life. Do you know someone like this? Maybe even yourself? If we get honest with our true inner feelings, we realize that we’re all thinking similar things at times. How do we shift our mindset from habitual battery to graceful compassion and fierce empowerment? Self-love. Simply, self-love.
If this line of questioning drains your energy, then it tells you that you can turn up the volume on self-love. Everything begins with love, self-love and you. You are the engine that naturally thrives in love. To set yourself free and let loose with self-love, try these things: • Look at yourself in the mirror into your own eyes and tell yourself you love yourself, I love you, I love you, I love you. Do this daily, morning and night. • When you lay in bed hug yourself tightly and tell yourself, either in your mind or out loud, you are amazing. I am amazing, I am lovable, I am glorious. • When you drive in your car, look in the mirror and say, I see you, I see you, I see you. • Treat yourself to something special every day. • Wear your best underwear to work. • Take a bubble bath and lock the door. • Eat healthy food and feed your beautiful body love. • Move your body — dance, exercise, walk, hike, swim. • Lather yourself in luscious lotions and creams. • Get your hair done. • Take time out for quiet time, just for yourself. • Do some of the things you love as often as possible. • Honor yourself by telling the truth. • Set clear boundaries with love.
Self-love has received a bad rap in our culture because Those are just a few ways to get into the practice of loving it sounds selfish. The act of putting oneself first sounds horribly yourself. When you do these things your heart softens and you conceited. Even ”The Merriam-Webster Dictionary” defines it as are then available to love others. When you don’t do these self-absorbed. That couldn’t be further from the truth. things, not only do you get drained, but it’s difficult to love Self-love is the act of turning compassion inward to the self. others completely. And, most importantly, it depletes your soul. It’s the act of honoring the self and putting the self first. This is Self-love is how the world will heal. It’s how we begin to not selfish, it’s normal. Our culture has made self-respect and honor each other. Let loose with self-love in your life and see self-love a taboo. Until the 60s, self-love wasn’t even a concept. how your world changes. You are worth it. Today, it’s a requirement for making the world a better place. Love begins with loving the self. Tamra Fleming What is self-love and how does it work?
2018 MBN Women’s Symposium
Life & Executive Coach, Inner Travel Guide www.upswingbook.com www.tamrafleming.com
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Establishing a Financial Safety Net In times of crisis, you don’t want to be shaking pennies out of a piggy bank. Having a financial safety net in place can ensure that you’re protected when a financial emergency arises. One way to accomplish this is by setting up a cash reserve, a pool of readily available funds that can help you meet emergency or highly urgent short-term needs.
How much is enough?
Where to keep your cash reserve
Most financial professionals suggest that you have three to six months’ worth of living expenses in your cash reserve. The actual amount, however, should be based on your particular circumstances. Do you have a mortgage? Do you have short-term and long-term disability protection? Are you paying for your child’s orthodontics? Are you making car payments? Other factors you need to consider include your job security, health, and income. The bottom line: Without an emergency fund, a period of crisis (e.g., unemployment, disability) could be financially devastating.
You’ll want to make sure that your cash reserve is readily available when you need it. However, an FDIC-insured, low-interest savings account isn’t your only option. There are several excellent alternatives, each with unique advantages. For example, money market accounts and short-term CDs typically offer higher interest rates than savings accounts, with little (if any) increased risk.
Building your cash reserve If you haven’t established a cash reserve, or if the one you have is inadequate, you can take several steps to eliminate the shortfall: •
Save aggressively: If available, use payroll deduction at work; budget your savings as part of regular household expenses
• Reduce your discretionary spending (e.g., eating out, movies, lottery tickets) • Use current or liquid assets (those that are cash or are convertible to cash within a year, such as a short-term certificate of deposit) •
Use earnings from other investments (e.g.,stocks, bonds, or mutual funds)
• Check out other resources (e.g., do you have a cash value insurance policy that you can borrow from?) A final note: Your credit line can be a secondary source of funds in a time of crisis. Borrowed money, however, has to be paid back (often at high interest rates). As a result, you shouldn’t consider lenders as a primary source for your cash reserve.
Note: Don’t confuse a money market mutual fund with a money market deposit account. An investment in a money market mutual fund is not insured or guaranteed by the FDIC. Although the mutual fund seeks to preserve the value of your investment at $1 per share, it is possible to lose money by investing in the fund. Note: When considering a money market mutual fund, be sure to obtain and read the fund’s prospectus, which is available from the fund or your financial advisor, and outlines the fund’s investment objectives, risks, fees, expenses. Carefully consider those factors before investing. It’s important to note that certain fixed-term investment vehicles (i.e., those that pledge to return your principal plus interest on a given date), such as CDs, impose a significant penalty for early withdrawals. So, if you’re going to use fixed-term investments as part of your cash reserve, you’ll want to be sure to ladder (stagger) their maturity dates over a short period of time (e.g., two to five months). This will ensure the availability of funds, without penalty, to meet sudden financial needs.
Review your cash reserve periodically Your personal and financial circumstances change often — a new child comes along, an aging parent becomes more dependent, or a larger home brings increased expenses. Because your cash reserve is the first line of protection against financial devastation, you should review it annually to make sure that it fits your current needs.
Securities and investment advisory services offered through SagePoint Financial, Inc. (SPF), member FINRA/SIPC. SPF is separately owned and other entities and/or marketing names, products or services referenced here are independent of SPF. Broadridge Investor Communication Solutions, Inc. does not provide investment, tax, or legal advice. The information presented here is not specific to any individual’s personal circumstances. To the extent that this material concerns tax matters, it is not intended or written to be used, and cannot be used, by a taxpayer for the purpose of avoiding penalties that may be imposed by law. Each taxpayer should seek independent advice from a tax professional based on his or her individual circumstances. These materials are provided for general information and educational purposes based upon publicly available information from sources believed to be reliable—we cannot assure the accuracy or completeness of these materials. The information in these materials may change at any time and without notice. Prepared by Broadridge Investor Communication Solutions, Inc. Copyright 2017
2018 MBN Women’s Symposium
Erin Steele Flaherty Financial Services Financial Advisor 340 E. Central Ave Missoula, MT 59801 406-5496718 email@example.com www.flahertyfinancialservices.com
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Finding Your Groove It’s worth struggling through the six stages of exercise readiness. By Shelby Humphreys
Exercise scientists have identified six stages of “Exercise Readiness,” phases we go through along the spectrum of workout habits. The fitness industry uses these stages as a guide, assuming a linear path for getting from A to B. In my experience, however, that journey is rarely a straight line, and it’s easy to get stuck along the way. So, let’s look at how we get stuck and consider ways to move forward.
Stage 1: Pre-contemplation:
I’ve exercised since I was 10, and I still revisit Stage 1 now and then. When an event happens that makes me say, “Yikes, I’d better start exercising more,” that’s pre-contemplation. For me, it was a summer hike with hubby. Each step felt like sludging up the stairs of a sand castle. Everything hurt. I hit a wall after 20 minutes, so we turned back. I was shaken. Most summers, we hike up to four hours at a time. Had I really lost that much endurance? What gets me stuck in phase 1 is worry. All those “how did I’s” and “what ifs” take so much mental energy that I’m exhausted before I even get off the couch. The antidote: action (and it doesn’t have to be running a marathon). Action dispels fear. Any little thing - talking about exercise, brainstorming options - can power me onto the next phase. For me, I decided to trade some pool workouts for more weight-bearing exercises. But which ones?
Stage 2: Contemplation:
Investigating options is the next step. I like connecting back to an activity I once enjoyed. For me, that meant getting back onto the elliptical machine. I remember going hard for an hour on that thing and working up a massivelycleansing sweat. I’ve got to watch out, though. Making past victories the starting goal can trip me up. Moving through contemplation means allowing myself a softer starting point. I loved that elliptical, but - starting out going only 20 minutes is just right for it to love me back. And just as action powered me into Stage 2, movement - any movement - will propel me onto Stage 3.
Stage 3: Preparation;
I’m lucky; I work at a gym. But, for two years, I walked by machines all day and still never worked out. My biggest preparation involved scheduling. Carving work out appointments into my schedule didn’t happen overnight. I had to
Vice President/Commercial Lender sandyb@farmers e bank.com 406-829-5015
Farmers State Bank Member FDIC
2018 MBN Women’s Symposium
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www.DiscoverMBN.com navigate commitments and reshuffle priorities. But, after that, preparing equipment became a treat. Whether it be clothes, a workout DVD, or pumped-up bike tires – preparation activates enough energy to launch me into the next phase.
Stage 4: Action: I gotta do what it takes to get on that
We account for much more than your numbers.
elliptical and press the start button. There’s just one thing left. Get. Off. The. Couch. And. Out. The. Door. This can be the hardest part. Ironically, of all the phases, action requires the most mental work. I had to acknowledge my condition and admit that if I wanted to hike in the hills, then I had to do more. I had to protect my priorities to keep that commitment. Ultimately, Action is about living in the liberty of a laid-bare truth where what I think matches what I say matches what I do. I’ve been lucky enough to get and stay there, at times.
Stage 5: Maintenance:
This is where I WANT to get stuck, where the workout routine becomes a habit. I feel antsy if I don’t move for a few days. I no longer have to coax my body. It wants to do some work! Ahh, nirvana. To keep healthy habits going, it may be necessary to tweak routines, learn a new activity, or refresh goals. Our brains thrive on reward, both the sweet, frothy short-term kind and the long, drawn-out, gritty goal. If I don’t feed my healthy habit, then over time it can fray and erode. Pretty soon, I’m stuck in almost doing it. I’ll start “tomorrow.” (Yeah, and there’s always free beer tomorrow, too.) Enough false starts, and a residual goo starts to guck up my best intentions. At this point, I feel more guilty than hopeful.
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Stage 6: Relapse:
Scientists include the Relapse Phase because they know it’s going to happen. Monotony. Boredom. Unexpected life emergencies. Or simply plateauing and not knowing what to do next. Life happens. The point is not to avoid relapse but to learn to navigate it with kindness, wisdom, and a little self-awareness. Taking action becomes a custom-made and very personal victory. What worked for me in my twenties won’t cut it now, in my forties. Sometimes, to resuscitate a good habit, I only need wait until life calms down. At least enough to start a regular routine again. Then, like today, I’m back at phase 1 or 2. Sure, I roll my eyes at being here again, trying to figure out how to move and feel better. It feels like I’ve been here most my life. But it’s those mountain top moments (some of them literally on top of real mountains) which keep me going. Shelby Humphreys Administrative Assistant The Women’s Club Health and Fitness Center 2105 Bow St, Missoula, MT 59801 (406) 728-4410 | thewomensclub.com
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By Rena McGill
Have you ever wondered what makes some brands more successful than others and what the real differentiator is? Your origin story is the first connection to your brand. It is the most effective way for you to connect and engage with your audience. You probably grew up with storytelling… the engaging kind that drew you in and had you asking for more every night. The stories were most likely captivating and said with emotion.
Address the pain points. In the middle of the story, identify the struggle and what compelled you to create change. Give your audience an inside look at your unique product, service or insight that delivers a solution to the pain points. Create brand identification. Resolution. Finally, at the end, make the call for action. Sell the value of your product or service as the differentiator that will improve the customer experience or grow revenue. Never leave them hanging. Touch the heart of your customer to complete the circle and grow brand loyalty.
Captivate your audience. Now you have a brand and are looking to captivate your audience. Where do you start to build those connections? Your current and prospective customers are looking for authenticity in your story. Every brand experiences successes and failures, and how you communicate that journey with visual stories and words goes a long way to shape the relationship you have with your audience. Craft your story carefully, for it has power: the power to increase customer conversions, the power of brand loyalty, and the power to grow your social media channels.
Craft your story. Your storytelling should have a beginning, a middle, and an end. Start with your compelling origin. If you’ve watched a Ted Talk, the most successful speakers start with a compelling story line that makes you lean in to learn more. You want to establish your purpose and your mission. When your audience member can identify with a common pain point and becomes engaged, you have the beginnings of unifying your audience.
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Content marketing is king and all about relationship marketing. It is a beautiful thing when you connect your origin story to your target channel. What is it that you, or your business, have that will make your audience comfortable with you, set you up as an authority, and truly solve their problems? It is so easy to fall into the trap of marketing your product features rather than focusing on how those features will solve a specific problem. Storytelling will not only grow your prospect base but increase conversions with trust building.
Identify target audiences. Have you defined your target audience and brand strategy? Have you qualified them as the ideal customer for the solution your brand delivers? It would be awesome if your business product or service appealed to everyone. The reality is that you hopefully went into business to solve a problem, and you need to narrow your prospective audience down to those most likely to buy. When you find your niche, you have the opportunity to dominate a sector of business. Find out where your competitors excel, and then focus on a missing category that they do not serve. First to market does not always rule. Differentiate yourself. Your audience will define the success of your brand and lay the foundation of future growth through the relationships you build with them. Your customers are the ones who will be vital to you for valuable feedback and will ultimately improve your product and new customer channels. Your target audience should be well thought out, identified and segmented with comprehensive descriptions, to include, but not limited to: Age, Gender, Geographic Region, Occupation, Ethnic Background, Income Level, Education Level, Interests, Hobbies, etc.
Develop case studies. A business case study is a real-life analysis and example of your organization’s practice, product or service interacting with a customer in your business. Case studies support the value of brand storytelling, and the content must be engaging in order to convert prospects into customers. Your customer should be able to envision how your product or service will benefit them; therefore, it is helpful if the case study is within their own industry or market. Even better, include customer testimonials that describe how your product or service benefited them. Include a visual element (i.e. a customer video testimonial or infographic) to your case study, and you will dramatically increase the power of your case study. Remember, it’s all about relationship marketing, the humanity of your brand, and how you connect to your intended audience.
Conclusion. Tell your story in a way that your targeted customers and prospects identify your brand with a set of values and quality that will boost trust and conversion. Your brand story should emotionally connect with clients and customers to help you stand out, grow brand awareness, build customer loyalty and accelerate profits. Rena McGill Founder and CEO, PokeNLink www.pokenlink.com
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5 Predictable Traps Common to Solopreneurs … and how to get out
umans are all different, but we are not that different. After working with dozens of solopreneurs and small business owners, a pattern of most common challenges emerges. Learning to get out of these five traps can dramatically improve your bottom line and your happiness as a business owner.
1) TRYING TO DO TOO MUCH AT ONCE
Overwhelm is the enemy of flow. There is much to do in your business, and your vision for where you want to go is big. The trouble is, sometimes it is too big. Rather than work on your to-dos, you reorder them, or worse, re-read them. When everything is a priority, nothing is a priority. Take a step back and ask yourself: What is most important to you professionally and personally? How much time do you need? What income do you need? Once you have the big picture clear in your mind, set 90-day goals that are aligned with your bigger vision. Working on what three things will have the biggest impact on the success of your business? What low-value activities can wait? Now break the projects down by month and by week, as it makes sense. Use these goals and the energy behind your bigger vision to drive your daily actions. Stop trying to do too much at once.
2) INEFFECTIVE USE OF TIME Without clear focus, the day gets away from you. Before you open your computer, write down your top 3 priorities for the day. Practice sticking with them, and returning to them when pulled away. When interruptions happen, measure their importance against them. Are the interruptions more important, or do they just feel urgent? Make an honest choice. Then, once you get your top 3 done, go on to your next three. Also, practice blocking your time into chunks and working on similar types of tasks: research shows that switching contexts can slow us down by up to 20 minutes with each switch. Batch your time in a way that minimizes context switching, like no-client Mondays or Admin Fridays. And turn off as many notifications as you can!
3) MONEY HANGUPS We all have challenges around money. We confuse personal worth with financial worth, avoid tracking actual income and expenses, and undercharge in order to avoid ‘feeling bad’ for our clients. Your money mindset has a direct correlation with your bottom line. Find out where your stuck points are: is it avoiding invoicing days? Not keeping a regular eye on your accounts, and your Profit & Loss? Afraid to make more because you don’t want to look “greedy”?
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Wade into the discomfort of closely knowing your financials: you will make more empowered and better decisions. Understand that you can be in service and be profitable. (In fact, you must be profitable in order to be effectively in service..) Challenge the ideas and stories you were told around money, rich, poor, and wealth.
4) INSUFFICIENT MIND-CARE You do your best work when you care for your brain. Start where it matters most: get enough sleep. It affects your mood, energy, ability to focus, hormones, food cravings, and memory. No scrimping! Next step: adopt whatever practice of quieting the mind that works for you, whether it’s cushion-sitting or walking in the woods. A mind that has been quieted by conscious breath and time away is less reactive to the upsets of the day — a big time saver. Become adept at noticing your mindset. Is it fixed and closed to possibility? Or open to what you want to create given current reality? Finally, stop working. Unplug. More time at your desk is not always better. Often, it is worse. Your brain was not designed to sit and be cognitive for 8 hours a day: it was designed to be moving and looking. When you notice your brain tiring, give it the break it wants, then return to your work refreshed and ready to focus once more.
5) INSUFFICIENT SELF-CARE You are your business. When you run well, your business runs well. Rather than manage your time, manage your energy. It is not news that exercise and eating well makes you feel better. It also helps you focus and be more effective. The trap is believing you “don’t have time” to get out for a walk. You push on through the 2 p.m. food-coma doldrums, getting little accomplished. The reality is you don’t have time not to go for a walk. Similarly, you don’t have time not to eat well. Real food nourishes your body and your brain. If you want to think great and feel great, you must eat great. Not only will your brain thank you, but when you care for yourself like a champ, your self-esteem rises, then follows confidence, and increased confidence shows up powerfully in your work. There you have it. Learn to avoid and get out of these 5 traps and you will set yourself on a path to being a happy, profitable, calm, healthy business-owner! Geraldine Carter ACC, FOCUSED Business Coaching FocusedBizCoaching.com 406.241.1111
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Missoula Business Womenâ€™s Network
Mission & Vision Founded in 1985, the Missoula Businesswomen’s Network is committed to increasing the personal and professional effectiveness of its members by: •
Providing business and professional women with multiple forums for exchange of ideas, experiences and social interactions. Encouraging professional development of business and professional women through educational presentations.
Creating public awareness of the diverse and significant contributions of women in the business and professional community.
Fostering interaction among women leaders, enabling them to exert their influence for the betterment of the entire community.
Member to Member Advertising • Membership Mailing List • Website Ads & Email Blasts • Membership Directory Ads • Sponsorships If you have further questions, please contact the Synergy Board Marketing Director at MBNAds@gmail.com.
Networking — Talk away. We encourage it! Education • General Meeting • Sub-networks
• Symposium • Member to Member Training
Events Have fun and meet great people at our annual social events: • Annual Symposium • Spring Social • Fall Social
Membership Directory This business information bank gets you listed so fellow members can call your business first! Log in to your account to discover all the opportunities MBN has available to you. Review and update your directory listing and membership profile to make sure members can find you for their business needs.
Recognition Opportunities to be recognized in front of your peers for business and personal accomplishments.
Win with MBN • Bring the most guests to a monthly General Meeting and receive a 60 second presentation to talk about your business or organization at one of the next General Meetings! • Sponsor the most members per quarter and receive an MBN email blast ad. • Sponsor the most new members for the year and win a free renewal of your dues for next year! .
Get Involved! We have many opportunities available to get involved and volunteer; from greeting guests at our General Meetings and Socials, to sitting on one of our many committees, as well as holding a position on our Synergy Board. If you are interested in learning about these many opportunities, contact membership@DiscoverMBN.com
Publication for the 13th Annual Missoula Businesswomen's Network Women's Symposium