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December 2016

SPECIAL INSERT: BODY & SOUL YOU CAN BEAT NEGATIVITY IN YOUR WORKPLACE


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Inside

WHAT’S

Family Law

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4 LETTER FROM THE EDITOR 7 You can beat negativity in your workplace

It starts everywhere.

9 Formal mentoring programs

Shattering glass ceilings for women.

11 Planning for the future of our children Gifts that make a lasting impression.

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Starting off the year with high hopes and expectations.

16 Staving off burnout with heartfulness

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5 cover story Jo Miller of Brent L. Miller Jewelers & Goldsmiths loves helping customers find the perfect piece of fine jewelry or accessory for themselves or a loved one. What she and her then-husband Brent began in downtown Lancaster in 1980 has now grown into a beautiful legacy. Miller is still involved in various aspects of the business, including doing most of the buying of inventory, but her son, Ryan, is now part owner and right alongside her.

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T

December 2016

Note

Editor’S

Vol. 13 - No. 12

PRESIDENT AND PUBLISHER

Donna K. Anderson

EDITORIAL

“”

529 College Savings Program and he challenge for most its 13 investment options. It would of us at this time of the year is trying to “Whatever you do, be different – that be a thoughtful present and one any child would be grateful for in stay sane. On one was the advice my mother gave me, the years to come. hand, we love celebrating the Since this is BusinessWoman season, even though it requires and I can’t think of better advice for magazine, we also have career more time and planning. On an entrepreneur. If you’re different, articles. Negativity in the the other hand, it adds the stress you will stand out.” workplace is detrimental on of having even more to squeeze so many levels, from the top into an already-busy schedule ~ Anita Roddick down. But the reality is that but no additional time to do it in. negativity can be beaten. This can lead to burnout, a Learn how to recognize it and feeling of a mental collapse, which can result in workplace errors, absenteeism, and more. Each how to handle it. And finally, give the mentoring article a read. December we include a special feature in BusinessWoman called Body & Soul. Find out how heartfulness meditation Mentoring is an important part in helping women reach the upper echelon. Then consider finding your can reduce the risks for burnout. Another great article in this section is about mentor match for 2017 and work toward attaining your scents. You probably knew that scents can affect mood; full career potential. that’s why the aromatherapy business in the U.S. is so Happy Holidays! prolific. But I’ll bet you didn’t know that you may be able to lose weight or have a better workout performance just by smelling certain scents. Get the details inside. Are you wondering what gift you could give to a Christianne Rupp child that would perhaps mean more to them in 10 or 15 Vice President and Managing Editor years than it does right now? Read about the Pennsylvania

Please join us for these FREE events! Exhibitors • Health Screenings • Seminars • Demonstrations • Entertainment • Door Prizes

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BusinessWoman is published monthly by On-Line Publishers, Inc., 3912 Abel Drive, Columbia, PA 17512, 717.285.1350. Copyright On-Line Publishers, Inc. 2016. All rights reserved. Reproduction or use without permission of editorial or graphic content in any manner is strictly prohibited. Views expressed in opinion stories, contributions, articles and letters are not necessarily the views of the Publisher. The appearance of advertisements for products or services does not constitute an endorsement of the particular product or service. Although every effort is made to ensure factual information, BusinessWoman cannot be held responsible for errors in contributors’ material, nor does the editorial material necessarily reflect the opinions of the publisher. On-Line Publishers, Inc. reserves the right to revise or reject any and all advertising. Subscription information: $14 per year for home delivery of 12 monthly issues. Subscribe online at www.BusinessWomanPA.com or call 717.285.1350. Member Of:


Story

CAREER

COVER

A Precious Legacy By LYNDA HUDZICK

J

o Miller of Brent L. Miller Jewelers & Goldsmiths comes from a long line of familyowned businesses. Her grandfather, an immigrant from Sicily, was a tailor who owned and operated two pants factories in Reading and Perkosie, Pennsylvania, and her father owned and operated a formalwear/tuxedo business in Reading called 50-50 Tuxedos that is still in existence today. “As a child I often went to our store and enjoyed helping customers and doing the window displays,” she recalls. “I learned many business practices from my family, one of them being ‘the customer is king.’” Miller attended Catholic school and then went on to graduate from the University of Maryland with a degree in home economics, specializing in textile marketing. “I enjoyed clothing and accessorizing, especially since I had to wear a school uniform for 12 years,” she said. “I got a great job working for Junior Colony, a women’s ready-to-wear clothing store out of Allentown.” She worked there for eight years as a store manager, dress buyer, and then district manager. As district manager, Miller was responsible for 13 stores, two of which were in Lancaster. And as fate would have it, one of those two was located in the Park City Mall, where she met her then-to-be husband, Brent Miller. “I was in the Park City Mall and walked by one of the chain jewelry stores where Brent worked as a goldsmith/jeweler,” she said. “He did his work inside a window where

Miller in the Breitling watch section of the store wearing a high performance, precision Breitling watch.

you could watch him work from outside the store in the mall.” As Miller walked by, she flipped her hair back with her hand, she said, and it hit his window. “He looked up and saw me and jumped out of his chair and ran out into the mall,” she said. “He approached me smiling, introduced himself, and invited me out to dinner.” Three years later, they were

married, and on April 1, 1980, the couple opened Brent L. Miller Jewelers and Goldsmiths on North Queen Street in Lancaster. As their business grew, so did their family, and the three children they had together often accompanied Mom and Dad to the store—just as Miller had done when she was a child. “Our customers knew our

children and enjoyed watching them grow up,” she said. Sadly, Brent Miller died unexpectedly in 2006, but, Jo Miller knows how proud their father would be of them today. Their oldest son is a “high-end racecar mechanic in California, and our youngest [daughter] is a clinical staff psychologist in Rhode Island.” Their middle son actually has

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followed in his parents’ footsteps and now works with Miller as part owner of their family store in Lancaster. “He runs the show,” Miller said. “He is awesome … I learn something from him every day.” Miller happily remarried in 2010 and recently became a new and proud grandmother of a granddaughter who provides her with, she said, her “favorite way to spend my time.” Miller does most of the buying of new inventory for the store, working with “some of the most extraordinary designers and manufacturers in the world,” she said. “Customers often ask me how I decide what to buy for the store … I have three rules,” Miller said. “It must be of a quality I’m proud to sell; I must feel desire to want to wear the piece myself; and I have to be able to visualize it on one of my customers.” Miller said that often she’s so excited about a new piece that she can’t wait to call a particular customer she is confident will love her latest find. The favorite part of Miller’s job is working with her customers. She values their time, the relationship she’s built with them, and the trust they have in her expertise. Miller especially enjoys redesigning and repurposing older jewelry. “I also oversee the estate/preowned section of our store,” she said. “We have one of the best and most unique estate jewelry sections.” Jewelry is so personal, and pieces handed down from one generation to the next can have a very powerful emotional connection for those who are lucky enough to enjoy the

legacy of an heirloom piece. “We hear when and how the jewelry was given and received,” she said. “We share the memories with our customers … sometimes with tears of happiness and joy.” Examples include a bride who wanted to wear the same set of pearls on her wedding day that her grandmother wore on her own

wedding day, or a favorite pair of cufflinks from a beloved, deceased husband being turned into a pair of earrings for his wife to remember him by. “Jewelry is a valuable and precious personal belonging that has special meaning when it is passed down,” Miller said. “Our jewelers are experts in refurbishing antique jewelry

and giving it longer, everlasting life. “One of my favorite customers who happened to be in the Coast Guard asked me to make him a necklace symbolizing his love for the sea,” Miller said. “We made him a rare, huge, 15-karat, white-gold solid ship’s wheel and set a large, round, brilliant-cut diamond in the center … He proudly wears it every day and is always getting compliments.” Miller is also proud to support her local community as a way of thanking them and showing appreciation for what the community has done for her and her business. “Some of the local charities we help are March of Dimes, United Disabilities, American Cancer Society, Lancaster Day Care, Children’s Miracle Network, and so many more … I especially have a special spot in my heart for the Ann Barshinger Cancer Institute,” she said. Even a woman who is happiest when her customers are happy and when she’s putting smiles on the faces of others must have a few personal favorites when it comes to precious jewels and sparkling things, and Miller is no exception. “I have a love affair with Ceylon sapphires,” she said. “I also love large, excellent-cut diamonds that are D-E color and have amazing brilliance … presently in the store I have a gorgeous, bright-pink, sapphire-and-diamond bracelet.  It’s a half of an inch wide with five rows of alternating pink sapphires and white, round, brilliant-cut diamonds. This bracelet is serious eye candy.”

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~ December 2016 | BUSINESSWoman


CAREER

You Can Beat

Negativity By CINDY DAVIDSON

in Your Workplace

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orkplace negativity is expensive. The Bureau of Labor Statistics reports negativity results in a loss of productivity, an increase in turnover, lateness, absences, personality conflicts, and customer complaints, and all to the tune of $3 billion! It starts everywhere—from top to bottom—and it has profound effects on how a business is run and its ability to sell and grow. Negativity is easy to spot from the outside. Walk into any store, or dial 1-800 to place an order, or talk to people at a party about a company, and red flags start flapping. Have you been met with sighs on the phone? Or how about the eye roll by a clerk? Have you heard an outpouring of personal or work-related problems at a party? Aren’t you glad it’s not your company? Or is it? Negativity is painful, and it spreads. If this is your organization, do you know how to recognize it and get rid of it? The first step is to understand where negativity comes from—what its causes are. To summarize Susan M. Heathfield’s top five reasons for negativity as she discussed in About Money, they are:

3. They worry about their future. 4. They aren’t challenged. 5. They aren’t recognized and feel they aren’t paid fairly. All of the above are within your control.

No business has the luxury of solving every problem. Some strategies: Excessive Workload You’ve thought of short-term incentives, temporary workers, and redistributing work when a

person or group of employees has a greater volume than another. However, if the volume of work is reasonable but certain employees still feel they are overwhelmed, encourage those employees to “opt-out” and look for a more suitable position either inside or

1. Employees are overworked for more than a very short, determined period of time. 2. They are concerned about management’s ability to move the company in a positive direction.

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outside the company. It’s tough, but it’s an option that gives them a chance for long-term success. Concerns about Management’s Ability to Move Forward Identifying root causes can be difficult. Are you developing managers and leaders? Those who have been with you a long time may need leadership refreshers. Much has changed in the workplace and your key team may have changed. Do your leaders trust each other and work cohesively or are they torn apart by challenges and blaming others? The Future Turnover, benefit changes, and wage stagnation often cause concern for employees. Reinforce your goals, make hiring decisions that last a person’s lifetime, and pay competitive wages. “Atta Girl” Employees want to know they are making a difference. This includes employees at the top. Recognition costs nothing, but the payoff makes all the difference between a culture of resentment or one of appreciation. Employees in a Rut Employees may feel they have nowhere to go in their organization, or they are not a part of contributions toward innovation or growth. Utilize the talent you have! Give them more responsibility, along with recognition, more money, or overtime. It’s all less expensive in

the long run than hiring more personnel or contracting out to fulfill a business need. There are other reasons for negativity that are beyond leadership’s control. How about an economic or business downturn? This is often blamed on management. So how’s your communication about the marketplace and your

Addressing your employees’ concerns is half the battle. The other half has to do with how you speak with employees. How are remedies communicated? How are rumors addressed? We are not talking about shutting down employee feedback. We are talking about shutting down destructive gossip and drama. If

“”

The Bureau of Labor Statistics reports negativity results in a loss of productivity, an increase in turnover, lateness, absences, personality conflicts, and customer complaints.

business in particular? What information can you share that will help employees understand how they are contributing? And communicating information about plans for potential future growth and investments made will demonstrate the company’s strength and stability. Take a look at your pay structure. Is it commensurate to the marketplace and to the value you put on your employees?

you inform staff of changes affecting the workplace, you avoid that sense of unease and the bad information it generates. If a rumor crops up, shed light on it. Talk about it. Leadership needs to be visible to clarify the facts. Setting a good example is key. Stop staff from approaching you with salacious details about co-workers with a simple: “That sounds like a private matter that

doesn’t involve us.” When an employee makes a negative comment or exhibits negative behavior, challenge and address the issues to the point of resolution. Finally, develop lines of communication and engage in team building. Rumors start from a vacuum of information, negative relationships, and an atmosphere of low trust. In your organization, do people say what they mean? Do they do what they say? Do they address concerns directly? Do they give and ask for feedback or do they just want praise? Will what they say or do be fairly judged? Can they admit mistakes, acknowledge weaknesses, ask for help and input, and apologize to each other? Do they give each other the “benefit of the doubt”? Answer these questions and you’ll gauge the level of trust in your organization. If you spend time building trust and cohesion in your workplace, you will prevent and overcome negativity. It doesn’t just happen. But it most effectively starts at the top. Leaders should ask themselves if they are building a cohesive team and setting that example for others. • Cindy Davidson is director of business solutions at Corexcel, helping organizations develop talent and teams. Davidson has a degree in psychology from Millersville University and is certified in Wiley’s Everything DiSC, Five Behaviors, and Integro Leadership Assessments. Visit Corexcel at www.corexcel.com.

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~ December 2016 | BUSINESSWoman


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CAREER

Formal Mentoring Programs Can Shatter Glass Ceilings for Women By STEPHEN GRINDROD

ome recent role changes in political leaders clearly demonstrate that women continue to trend upward in leadership roles. Earlier this year, Theresa May became the second female prime minister of the United Kingdom and Hillary Clinton the first woman in U.S. history to lead the Democratic Party. A combination of legislative and corporate diversity programs are likely to accelerate the progress that has been made to date. For example, Germany passed a law in 2015 that requires some of Europe’s biggest companies to give 30 percent of supervisory seats to women. According to McKinsey, companies with diverse executive boards are enjoying significantly higher earnings and returns on equity. Since the workforce is still male dominated, women still struggle to progress to the C-level suite. Companies leading the front line in leadership development are trending toward formal mentoring programs as an effective way to overcome this challenge. Developing Women Leaders – Why Mentoring Is Working Mentoring is more than attending various leadership training courses; it’s about building trusted, long-term relationships that help an individual move up the corporate career ladder. Here are some examples why mentoring is an effective leadershipdevelopment strategy for women. A mentor can: 1. Help an individual understand the company culture and how to navigate through the politics.

2. Open their network that possibly includes influencers within the organization. 3. Share leadership experiences throughout their career. 4. Make their mentee more visible within the organization. 5. Mentor on specific leadership skills and competencies. 6. Provide trusted feedback on the good, the bad, and the ugly. What is Different in a Mentoring Program that Focuses on Women in Leadership? Mentoring programs, when well planned and executed, have a lot of similar elements. But the differences for this type of program, where the focus is supporting women in leadership, are deciding who should be part of the program, the criteria they are then matched on, and finally the support information provided to these participants at every stage of their mentorship. “We have helped many organizations over the years with mentoring programs for women,” Judy Corner, subject matter expert with Insala, said. “What we have found is the program works best when females are matched with male mentors in leadership roles. This is because there are normally more male executive mentors to choose from, and they tend to have a bigger network of influencers to share. All other activities normally remain the same if the objective of the program is leadership development. ” New Ways to Match Your Mentees

Using mentoring technology is now more often playing a part in the success of this type of mentoring initiative. With technology, the mentee can choose their mentor rather than being assigned a specific individual. Statistics show that if the mentee chooses their mentor, the relationship is much more successful. Previously, mentees were more likely to be assigned a mentor chosen by their manager or program administrator. Technology allows the mentee to select from a list of qualified and available mentors through the review of mentor profiles. These mentors should be willing and able to provide mentoring on specific skills and competencies that the mentee has requested for development. Steps to Success for Mentoring Programs for Women Mentoring programs can fail if the rights steps aren’t taken. Here are my seven tips to launching a program to ensure success. 1. Define short-term success based

on your organizational leadership focus – Any type of leadership program is a long-term business strategy; it can take years for employees to move upward, so short-term success should be the focus. How are you going to measure it? An example is would be to total how many women have developed a leadership competency in the last six months. 2. Qualify mentors – This is critical. The quality of your mentors will determine the success of the program. What are the qualities and competencies mentors need to be successful in the role of mentor for this type of program? Career level, company experience, and leadership competences that are important to the organization are some examples. 3. Identify participating mentees – These should be your highpotential female employees that show leadership qualities. 4. Create a communication plan – The communication plan should explain the benefits for the organization and the benefits for

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the individuals participating. It should not be seen as an exclusive initiative. 5. Training – Not everyone has previously participated in a mentoring program. The training needs to define what mentoring means for the organization and how to implement the role of mentor and mentee. 6. Matching – The first step for matching is determining on what criteria participants will be paired. This includes all leadership competencies, location, career level, and gender. The next step is to launch a matching portal that allows mentors and mentees to enroll in the program and be matched. 7. Reporting – Reports should include such elements as how many partnerships were created, specific improvement in competencies, goals/objectives completed, number of individuals who were able to move into more complex assignments, etc. It is important to measure and report both “quantitative” and “qualitative” data. The Future Trends for Women in Leadership Men and women will need to continue to work together for more women to be in leadership roles, and mentoring is one way that facilitates these types of partnerships. Turning a mentoring program into a business strategy that includes setting business objectives, careful planning, and introducing a portal to allow mentees to choose their preferred mentor will ensure more women in leadership. • Stephen Grindrod is the manager director of career services at Insala, a leading global provider of talent-development software and consulting. He has seen numerous challenges that organizations face when implementing a mentoring online solution and has assisted Insala in creating a mentoring software solution that works for all types of organizations. www. insala.com. Judy Corner has over 29 years of experience providing customized human-resources consulting services to medium to large organizations, specifically in the area of mentoring. During the last 24 years, she has designed and delivered mentoring workshops, mentor and mentee training, and a complete mentoring methodology: HiImpact Mentoring®.

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Planning for the Future of Our Children

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• Tax-deferred growth. Your contributions grow free of federal and Pennsylvania income taxes while they remain in the account. • Tax-free withdrawals.  When used for qualified expenses, you pay

no income tax on the growth in your account.* • Gift and inheritance tax benefits. Section 529 plans also provide unique gift and inheritance tax benefits, including a special

provision for gifts larger than the normal limit. And unlike other gifts, the account owner retains complete control over the contributions. Learn more about these tax advantages at www.pa529. com/plan/#estate-planning.

Lifestyle

he holidays are just around the corner, and many parents and grandparents may be wondering what gift could they give children that would make a lasting impression, perhaps not on the gift-giving day, but years down the road and long into their futures. Have you considered opening or contributing to a 529 plan? What is a 529 Plan? 529 plans help families save for college. The name “529” refers to Section 529 of the IRS tax code that gives these plans special tax breaks to encourage saving. There’s no doubt your children or grandchildren will benefit from higher education. Studies show that a college degree is worth nearly a million dollars in lifetime earnings. College tuition is an investment in their future. Two Ways to Save The Pennsylvania 529 College Savings Program offers two savings plans. The Pennsylvania 529 Guaranteed Savings Plan  (GSP) is a lower-risk plan that helps your savings keep pace with rising tuition. The PA 529 Investment Plan (IP) lets you choose from 13 investment options from The Vanguard Group. Compare plans at www.pa529.com/plan/#worksfor-you. Easy to Set Up and Easy to Use Use the money to pay for college, many technical and career schools, and qualified expenses. There are no income limits, and anyone can contribute. Grandparents, aunts, uncles, and family friends can all help your student pay for college. Tax Advantages • State tax deduction. You can deduct your contributions from your Pennsylvania taxable income up to $14,000 per beneficiary per year. Married couples can deduct up to $28,000 per beneficiary per year, provided each spouse has taxable income of at least $14,000.

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Why Choose a Pennsylvania 529? As a Pennsylvania resident, you get special treatment. Not only are your contributions deductible from your Pennsylvania state income tax, but the entire value of your account is also exempt from Pennsylvania inheritance tax.* Assets held in a Pennsylvania 529 plan are not counted when determining state financial aid for college. Assets in any other state 529 plan are counted. Pennsylvania 529 assets are also protected from creditors in Pennsylvania. Assets in out-of-state plans are not protected. Another unique benefit to Pennsylvania 529 plans is the SAGE Scholars Tuition Rewards program, which offers tuition discounts to more than 300 private colleges nationwide, including more than 50 in Pennsylvania. Additional Ways to Save Looking for more ways to boost your college savings? Pennsylvania Treasury has partnered with nationally recognized programs to help you save more money. You can

easily link these programs to your Pennsylvania 529 account. Earn free money from Upromise. Upromise is an online service designed to help families earn extra money for college when you shop online or in stores, eat out, buy groceries, travel, and more. You can join Upromise online after enrolling in Pennsylvania 529, or by going directly to www.upromise.com/pa. Your accounts can be linked so money in your Upromise account gets automatically transferred to your Pennsylvania 529 account. Grandparents, aunts, uncles, and family friends can join Upromise and direct their rebates into your Upromise account, too. Upromise is an optional service, separate from Pennsylvania 529, and not affiliated with the commonwealth or the Treasury Department. Specific terms and conditions apply. Visit www.upromise. com to learn more.

birthdays and holidays with the gift of college savings. This easy-to-use service lets you invite the special people in your life to make gift contributions to your Pennsylvania 529 account. And contributions can be deducted by the gift giver on their Pennsylvania state income tax returns.* To get started, log in to www. pa529.com/my-account and click Ugift in the sidebar. Ugift is an optional service, separate from Pennsylvania 529, and not affiliated with the commonwealth or the Treasury Department. Specific terms and conditions apply.

• Let friends and family help. Ugift is an innovative way to invite family and friends to celebrate

Each quarter you earn tuition rewards equal to 2.5 percent of the value of your Pennsylvania 529 account—adding up to approximately 10 percent per year. Each point is worth $1 in scholarships at SAGE member schools. Tuition Rewards costs nothing to join. It’s easy to get started— just sign up when you open your Pennsylvania 529 account. To track your SAGE Rewards, to get more information, and to receive a 500-point bonus, register and visit your account at www.tuitionrewards.com. You’ll get another 500-point bonus for each child that has a Pennsylvania 529 account. SAGE Scholars’ Tuition Rewards is an optional service, separate from Pennsylvania 529, and not affiliated with the commonwealth or the Treasury Department. Specific terms and conditions apply. Contact support@sagescholars.com  for more information.

Date: Saturday, January 14, 2017 Race Start: 10 A.M. Location: Lancaster County Central Park Pavilion 22 (Kiwanis Lodge) Prizes will be awarded to the overall top three male & female runners. The top two runners in each age and gender category will get prizes, while 3rd place finishers get a ribbon. First three finishers with dogs (any age group) will also receive prizes. Race fees: $25 if received by December 21, 2016; $30 after this date. T-shirts guaranteed for all people who register by Jan. 4, 2017. Proceeds benefit the Sierra Club - Lancaster Group’s “green project” grant program, as well as its environmental cleanup and education efforts throughout Lancaster County.

For more details, email SierraClubEvent@gmail.com, visit www.lancastersierraclub.org, or Like us on Facebook at www.facebook.com/sierraclublancaster.

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•M  ake private colleges more affordable. SAGE Scholars Tuition Rewards is a free scholarship program that helps families earn tuition reward points that reduce the cost of undergraduate tuition at participating private colleges and universities.

Compare the Alternatives Compared to other popular college-savings options– such as Coverdell accounts, U.S. savings bonds, and traditional mutual funds— only the Pennsylvania 529 College Savings Program offers all of these advantages:

• Contributions deductible from Pennsylvania taxable income* • S avings grow federal and state income tax-free when used for qualified expenses •F  avorable federal treatment**

gift

tax

• Avoid Pennsylvania inheritance tax •T  he account owner—not the beneficiary—retains full control of the account •W  ill not count against Pennsylvania state financial aid eligibility •H  igh maximum investment: $452,210 per beneficiary • No age or income restrictions •E  arn free money through SAGE Tuition Rewards and Upromise programs •A  ccounts can be transferred between beneficiaries Source: Pennsylvania Treasury – www.pa529.com • *The availability of tax or other benefits may be contingent on meeting other requirements. A withdrawal or portion of a withdrawal, not used for qualified expenses, may be subject to state and local income taxes. The earnings portion of the withdrawal will be subject to federal income tax and, with a few exceptions, an additional 10 percent federal income tax penalty. **In the event the contributor doesn’t survive the five-year period, a pro-rated amount may revert to the contributor’s taxable estate. Upon the account owner’s death, ownership and control pass as explained in the Pennsylvania 529 Disclosure Statement. The Pennsylvania 529 College Savings Program sponsors two plans: the Pennsylvania 529 Guaranteed Savings Plan (GSP) and the Pennsylvania 529 Investment Plan (IP). The guarantee of the Pennsylvania 529 Guaranteed Savings Plan is an obligation of the GSP Fund, not the Commonwealth of Pennsylvania or any state agency. Before investing in either plan, please carefully read that plan’s disclosure statement to learn more about that plan including investment objectives, risks, and tax implications.


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Body & Soul

You Failed. Now What? By NANCY MONSON

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ou started this year with high hopes and big expectations of yourself. You set a goal to lose weight, exercise more, ask for a promotion, take a class, drink less, save more, stop smoking, or any of the perennial new year’s resolutions Americans make year after year. But months have passed and you’ve come to the conclusion you’ve failed. Now what? Rather than labeling yourself a loser, chalk it up to experience and move on. “Berating yourself is counterproductive,” says Kristin Neff, Ph.D., of the University of Texas at Austin and author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. A study of UT students and how they coped with failure bears this up: Students who were selfcompassionate were less upset with themselves when they fell short of a goal than students who were self-critical. They were also more likely to re-engage in a new or revised goal, which boosted their well-being. “Being self-critical makes you feel depressed, leads to procrastination and a fear of failure, and makes you believe in yourself less,” she says. “The fact is, it’s human to mess up once in a while.”

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So pick yourself up and follow these five tips for resurrecting your resolutions. Focus on the Process, Not the Product You’ll be more successful at moving toward your goal if it’s synched to something you enjoy and find interesting to do, says Heidi Grant Halvorson, Ph.D., author of Succeed: How We Can Reach Our Goals. In addition, goals that are chosen for personal reasons—because you’re hoping to improve your health, for instance, or get a better job— create intrinsic motivation, a special kind of “get up and go” that leads to greater enjoyment, longer persistence, enhanced creativity,

~ December 2016 | BUSINESSWoman

and better performance. Goals that are chosen solely to gain approval, money, fame, popularity, or any other type of external validation are just a means to an end. “You’re not going to engage in them fully,” Halvorson says, “and you’re likely to get discouraged quickly and stop doing them sooner rather than later.” Your New To-Do List: Ask yourself what you can do to make your goal more fun to pursue as well as relevant to your values and sense of well-being. For example, if you resolved to get in better shape but hate the gym, think about activities you do find enjoyable: Long bike

rides with friends? Short walks on the beach with your dog? Zumba classes? Next, add an incentive to strengthen your resolve. Accept Failure as a Sign You Need to Re-Tweak Your Goal Failure is an integral part of the process of succeeding. The American Lung Association says that six out of 10 smokers have to try quitting several times before they kick butt for good. Why? Failing offers them valuable information about what works and what doesn’t. Maybe they didn’t make the right plan. Maybe they can’t quit cold turkey, but rather need nicotinereplacement products to wean themselves off cigarettes. Failure happens to everyone in some arena. We need to drop the fantasy that we will always prevail and be perfect. Your New To-Do List: Be specific when re-setting your goal. Know what success looks like. “Instead of saying, ‘I want to lose some weight,’ say, ‘I want to lose 10 pounds by Sept. 1,” advises Halvorson. Then, focus on the precise steps you’re going to take to be successful. Next, make a list of reasons why you want to achieve a goal as well as what you want to achieve.


Body & Soul

“Research shows that ‘why’ thinking about our goals is motivating and energizing,” says Halvorson. “It links one particular, often small action to a greater meaning or purpose.” But “what” thinking is also of value. It comes in handy when you’re trying to do something that is difficult, unfamiliar, or complex and you don’t know where to begin. It boils the goal down to specific steps and makes the road to success concrete. Build Your Self-Control Muscle by Planning Ahead Most people think you have willpower or you don’t, and that’s why you succeed or fail at a goal like losing weight. Not true, says Halvorson. “Self-control is very much like a muscle. It can vary in strength—not only from person to person but from moment to moment depending on what you’re doing,” Halvorson advised. A study conducted at Case

Western Reserve University demonstrates this concept: It found that people who had just forced themselves to eat radishes instead of chocolates had less resolve when trying to solve a difficult puzzle than people who didn’t have to exercise self-control over the chocolates. The decision-making process and continually exercising self-control over what to eat can sap your energy, causing you to give up quickly. Your New To-Do List: Increase your self-control by automating your thinking process about the goal. If you want to eat less, for instance, decide in advance how you’ll handle problem scenarios. Will you say “what the heck?” to another drink, or will you opt to have a soda or go home instead? Be Realistically Optimistic Your expectations play a huge role in your success or failure, says Halvorson. “If you expect the road to

achieving your goal will be smooth, you’re likely to give up way too soon at the first sign of a roadblock. But if you expect the road to be difficult—you’ll make mistakes, you’ll feel lost or confused at times— you’ll be mentally prepared for the journey ahead,” she notes. Your New To-Do List: Engage in mental contrasting to turn resolutions into reality. Make a list of positive aspects of achieving your goal, as well as the obstacles you’ll encounter. Be Kind, Not Critical Rather than judging yourself harshly, treat yourself as gently as you would a friend, and accept your mistakes as part of being human, advises Neff. Your New To-Do List: How do you become more self-compassionate? “We’re already wired to give compassion to others,” notes Neff, “so use that well-developed skill to help yourself.”

Keep a self-compassion journal for one week. Every night, write down anything you feel bad about, anything you judged yourself harshly about, anything that caused you pain, and then reprocess it in a self-compassionate way. Also, try showing some selfappreciation. Make a list of 10 things you like about yourself and what you’ve already achieved. This might feel uncomfortable at first, she says, because we’re taught not to be vain, but it’s a practice worth keeping since it can counter the slide toward negativity and rumination that keeps you stuck in failure. Next, see how the qualities and strengths you’ve listed can be used to achieve your re-tweaked goal. Voila, success! • Nancy Monson is a certified health coach and creativity expert and the author of Craft to Heal: Soothing Your Soul with Sewing, Painting, and Other Pastimes. www.nancymonson.com.

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Body & Soul

Staving off Burnout with Heartfulness By JAYARAM THIMMAPURAM, M.D.

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ife’s ups and downs are inevitable. So how should one lead a life with the promises it holds and the turbulence it generates? Following your heart has always been the answer of wisdom, and how we accomplish this seems to be the major question. However, in this process of striving for balance, if we do not take care of our inner state of poise, it is very likely that we may end up burning out. Burnout is a syndrome characterized by feelings of emotional exhaustion, depersonalization, or cynicism and a feeling of lack of personal accomplishment, among other signs. This is often associated with workplace errors, high employee turnover, and absenteeism. One of the reasons for burnout could be the stress of the demands of our life. We find ourselves with too many balls to juggle at the same time, and the fast pace of modern life only adds to the problem. What does this do to us? What does it take away? For many, burnout seems to take away the time with oneself. One’s sense of balance and inner poise is often affected. When someone loses that inner connection, it becomes almost inevitable to succumb to the pressures of life. This vital connection is the key to one’s own serenity!

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~ December 2016 | BUSINESSWoman


“”

Burnout is a syndrome characterized by feelings of emotional exhaustion, depersonalization, or cynicism and a feeling of lack of personal accomplishment, among other signs.

The Heartfulness Meditation program is taught in more than 110 countries around the world and is supported by the  Heartfulness Institute,  a nonprofit educational, wellness, and training organization. It is a unique practice that provides a path to balance, well-

being, and inner peace. The Heartfulness Institute is affiliated with the United Nations and has the same goal to promote peace and balance in individuals by teaching how to meditate. All sessions and services are offered free of charge.

With this background, we completed a research study at WellSpan York Hospital with residents, faculty physicians, and nurses to evaluate the effect of Heartfulness Meditation on burnout and telomere length. Telomeres are an essential part of human cells that affect how our  cells age. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces. Telomeres are shortened as we age, but telomeres can also be shortened by other factors, such as stress. We offered heartfulness meditation practice to our study participants for a period of 12 weeks. The results showed statistically significant improvement in all dimensions of burnout along with most attributes of emotional wellness. Also, in the younger subset of meditators, even their telomere length increased with statistical significance. There were no changes noted in those who did not participate in meditation activities. In our hospital we now offer heartfulness meditation sessions weekly, to enhance wellness of employees. I must admit, at first I questioned practices of meditation, but when I felt the changes myself, my opinion changed into a personal conviction. As the saying goes, “Proof of the pudding lies in eating.” Meditation is a wonderful tool to open up the inner treasure of the wisdom of the heart and refine our intellect for us to lead a life with its challenges in a state of inner equanimity. The guidance of one’s heart and utilization of a refined intellect can act as two wings of a bird to help us soar higher and higher.

Body & Soul

Is there a way out? Is there a solution? Thankfully, there are various ways of tackling burnout and stress. In my opinion, the heart is the key—our own inner treasure. Through utilizing the resources of the heart, one is better equipped to handle the ups and downs of life in a more serene way. We often look for solutions to our problems outside of ourselves. If the solution—or the source of solution—is inside, one has to look for it within and explore. Unlocking our inner qualities of the heart such as kindness, empathy, care, and tolerance is a sure way to energize oneself and equip oneself to face the emotional demands of our professional lives. A healthcare professional, for example, who can respond to situations in a calm and clear way can ease many anxieties and stresses of patients and families. This state of calmness and clarity can be cultivated by meditation. Heartfulness meditation, which I find very helpful, involves gently focusing and resting the mind on the source of light within the heart. Instead of resisting the thoughts that arise, we simply ignore them. With practice, the wandering tendency of the mind lessens, and our ability to pay attention increases. This results in a state of effortless ability to concentrate. During our daily lives, our thoughts, feelings, emotions, activities, and circumstances create impressions, which are sometimes chaotic. This results in a state of inner clutter. In turn, this inner state plays a role in our interactions— either with family members, friends or co-workers. In this state of inner chaos, it is difficult to interact in a pleasant way. One unique tool that heartfulness offers is an evening session of “unwinding.” This process clears up our inner state and makes it calmer and purer, thus facilitating an ideal environment to nurture joy and harmony in the family.

Jayaram Thimmapuram, M.D., is an academic hospitalist at WellSpan York Hospital.

Dr. Jayaram Thimmapuram is an academic hospitalist at WellSpan York Hospital.

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Body & Soul The Forgotten Sense:

How Smell Can Enhance Your Life By KELLY JAMES-ENGER

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ooking for a way to boost your motivation, enhance your performance at the gym, or recover more quickly from a hard workout? Believe it or not, the answer may lie not under, but inside, your nose. Scent may be the most neglected of the five senses, but it’s arguably the most powerful. “The part of the brain that smells—the olfactory cortex—is actually part of the limbic lobe, or the emotional brain,” says Alan Hirsch, M.D., neurologist and psychiatrist at the Smell and Taste Treatment and Research Foundation in Chicago. “So the quickest way to induce change is with smell. You smell something and you immediately decide, ‘I like it’ or ‘I don’t like it,’ and then you figure out what it is.” So perhaps it’s not surprising that aromatherapy and related products are a booming business in the United States—Americans spent more than $400 million a year on everything from scented candles to essential oils designed to lift

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their spirits, relieve anxiety, boost energy, and even enhance romance. Read on to learn how you harness the power of your sense of smell to get more from your life whether you’re at the gym, at work, on the road, or at home. The Power of Scent While studies have shown that odors can affect people’s behavior and mood, researchers aren’t sure exactly why this is, says Hirsch. It may be due to a psychological effect or to the fact that smells can produce what’s called olfactoryinduced nostalgia—like when you smell a whiff of cotton candy and remember your first trip to the fair. It may also be that smells have a physiological effect on the brain. Regardless of how they work, certain smells may even help you lose weight. Consider the study that Hirsch conducted several years ago with more than 3,000 subjects. Each person was given samples of peppermint, green apple, or banana scents and told to sniff the scent

~ December 2016 | BUSINESSWoman

three times whenever they felt like eating. On average, people with a normal sense of smell lost 5 pounds a month, or a total of 30 pounds over the course of six months. “We found the more frequently they used the odors, the more weight they lost,” says Hirsch, who documented the results in his book Scentsational Weight Loss. “We’re not sure why it works. It may be that the odors acted as a displacement mechanism, so

maybe instead of grabbing the doughnut, they grabbed the inhaler. Or maybe the act of sniffing reminded them not to eat. Or maybe the odors acted to satisfy cravings.” Can Scent Make You More Fit? It’s clear that if you like the smell of something—whether it’s freshly baked bread or newly mown grass—then being exposed to it will probably improve your mood. There’s now evidence that smelling certain odors before or during


was no statistically significant difference in the number of free throws. Raudenbush theorizes that the smell of peppermint has a moodlifting effect that leads to higher athletic performance. “Any time you can influence someone’s mood and get them in a better state of mind, they’re willing to push themselves a little bit

further,” says Raudenbush. In an earlier study, he exposed people to three different scents— peppermint, jasmine, and a “bad” smell of dimethyl sulfide (which smells like a locker room)—and had them perform a 15-minute stress test on a treadmill. Jasmine had no effect; peppermint produced an improved mood and an increased belief that they had performed well; and the bad smell made people feel more fatigued and less energetic. Harnessing it at Home—and the Gym So, how can you use these studies to benefit your own workouts? First, determine what scents you enjoy. If you can find certain candles or fragrances you like, pick some up to use as moodlifters. For even better results, consider exploring the field of aromatherapy, which goes beyond simply smelling pleasant odors—aromatherapists use essential plant oils for medicinal or therapeutic purposes. “There is a psychological effect, a physiological effect, and a pharmacological effect because an essential oil is a chemical and it will cause changes in the body when it is absorbed and carried through the bloodstream,” explains Janis Burke, a certified aroma therapist and preceptor at

Washington State University in Yakima, Washington. While essential oils may share the same names as some of the candles or other scented products you may buy, the former is much more concentrated, says Burke. And even the names can be confusing—for example, there are several varieties of lavender, which all have different properties. While there are hundreds of essential oils, each has its own unique characteristics and properties. For example, Roman chamomile helps ease muscle spasms, while German chamomile reduces inflammation and swelling. True lavender (lavendula angustafolia) is a natural painkiller and has a relaxing effect; a recent study found that people who were exposed to lavender after exercise had lower blood pressure and slower heart rates than those without it. Lemongrass (cymbopogon citrate) is good for reducing pain and easing stress while bergamot (citrus bergamia) has an uplifting effect. Peppermint and black pepper (piper nigrum) are both stimulating oils and can be used for combating fatigue. Check out Healthy.net (www. healthy.net/pan/pa/Aromatherapy/ aaat) for more information about using essential oils. In the meantime, keep in mind that any scent you enjoy is likely to improve your mood and enhance your performance when you exercise. If you use a smell you like, “you’ll start to associate a better mood with working out, and when you do that you should be able to push yourself a little further,” says Raudenbush. And don’t forget that you can use smell to help wind down at the end of a stressful day, too—consider scented candles or vanilla or lavender incense. By creating a positive, pleasant environment, you’ll also help trigger that sense of relaxation when you need it.

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Body & Soul

your workout may boost your performance as well. Hirsch conducted a study several years ago where people pedaled stationary bikes while wearing surgical masks that had the scent of buttered popcorn, the scent of strawberries, or no scent on them. He found that if people liked the smell they were exposed to, they pushed themselves harder and burned more than 10 percent more calories than the control group. Other research conducted confirmed that smells can have a positive outcome on performance. Physiological psychology professor Brian Raudenbush, Ph.D., of Wheeling Jesuit University in Wheeling, West Virginia, knew that certain odors could influence mental performance. To test physical performance, he had athletes perform pushups, run, do grip-strength tests, and shoot free throws both when exposed to peppermint and to no smell. The athletes performed more pushups, ran faster, and had stronger grip strength when they were smelling peppermint; there

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Body & Soul

Give Yourself a Break —

18 Quick, Easy, and Inexpensive Ways to Relax and Re-Energize By CLAIRE YEZBAK FADDEN

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n our busy, fast-paced lives, it’s hard for women to find even a few minutes to claim as their own. If your day is jam-packed with meetings, errands, and grocery shopping, consider these quick, inexpensive, and easy ways to sneak in a break. You can recharge your battery and get ready to face your next deadline, hurdle, or load of laundry.

3. Take off your wristwatch for a couple of hours. What the heck, take it off for an entire day.

8. Telephone a friend you haven’t chatted with recently. Catch up on what’s new in her life.

4. W histle, hum, or sing. You sound great.

9. Splash on a new fragrance at the cosmetics counter.

5. Try a new flavor of tea or enjoy an old favorite. Hot or cold, it doesn’t matter.

10. Read a poem or a sonnet or really listen to the lyrics of a favorite song. 11. L augh. When was the last time you told a knock-knock joke? 12. Share a hug or two. This is great for the hug-ee as well as the hugger.

1. C  lose your eyes and take a deep breath (feel your tummy pooch out). Hold it for a couple of seconds and release. Make sure your hands are open, not clenched into fists. Do it again and this time stay in the moment. 2. Walk instead of driving somewhere nearby. Notice the sights, sounds, and scents you encounter along the way.

15. S oak in a bubble bath. Play soft music and light a few candles for atmosphere. Leave your cell phone in your purse.

16. B  e a kid again. Play jacks. Fly a kite. Pick up a jump rope and start skipping. See if your game of hopscotch has changed over the years.

6. Instead of listening to the radio, pop on a CD of ocean sounds or waterfalls. Imagine yourself being on the beach or in a rainforest. 7. Smile for no apparent reason. Do it again—someone might just smile back.

13. Plant sunflowers. Or daffodils. Or sweet peas. Or basil. Or spearmint. Or …

17. P  ut in a classic video or DVD. Some of my favorites: An Affair to Remember, Lilies of the Field, Casablanca, The Sound of Music. (Pop lots of popcorn. Don’t fold laundry while you’re watching.)

14. Slow your day down and watch the sun set. If you’re up early, watch the sun rise.

18. Look through a photo album and be amazed at how quickly your children are growing up. • Claire Yezbak Fadden is an awardwinning freelance writer and mother of three sons. Follow her on Twitter @ claireflaire.

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~ December 2016 | BUSINESSWoman


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Watch

Women to

Julie Casella joined Moove In Self Storage and is responsible for managing the Quarryville, Pennsylvania, location. Casella comes to MISS with more than seven years of customer service and sales experience.

Linda A. Goldstein has been appointed community banking liaison for Mid Penn Bank. Goldstein previously served as vice president and chief operating officer for CREDC for 16 years. Prior to that, Goldstein started the Office of Small Business and Entrepreneurial Development for Gov. Tom Ridge.

Karen A. Kenderdine has been appointed

Natalia Neagu has been hired as a certified nurse practitioner with the professional team of Urology of Central PA. She is a recent graduate of Widener University.

Kumi Smalanskas has been named vice

Brittany Wood has joined the Brown

president Investment Services Program manager for Members 1st Federal Credit Union. Smalanskas has 23 years of banking and investment services experience. She was previously SVP regional sales manager for Santander Investment Services/Santander Bank.

vice president and manager of relationship services for Mid Penn Bank. Kenderdine previously served as vice president and relationship advisor for First National Trust Company. She has more than 36 years of experience in financial services.

Schultz Sheridan & Fritz team as a tax staff accountant. Wood graduated from Bloomsburg University with a bachelor’s and master’s degree in accounting. She will be based in the BSSF Camp Hill office.

Celebrate your achievements! Did you or someone in your organization get a promotion? Did you hire someone spectacular? Did you or your company receive an award? BusinessWoman magazine would love to let the world know! Upload your picture(s) and information at: businesswomanpa.com/career-moves-achievements Email your announcements of career advancements and professional new hires to crupp@onlinepub.com. Photos should be saved as a tiff, jpeg, pdf or eps at 300 dpi. Mail to: BUSINESSWOMAN, 3912 Abel Drive, Columbia, PA 17512. Photos sent through mail will not be returned. Please – no duplicate releases.

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Meet and

Greet

American Business Women’s Association (ABWA) Camelot Chapter 6 p.m. 3rd Monday of the month Radisson Hotel Harrisburg, Camp Hill Marianne Troy, President 717.761.9013 mariannetroy@gmail.com www.abwacamelot.com Lancaster Area Express Network 7:15 – 9 a.m. 3rd Wednesday of the month Lancaster Country Club 1466 New Holland Pike, Lancaster Gail Tomlinson 717.715.2595 tomlinson.gail@comcast.net www.LAEN-ABWA.org Lebanon Valley Chapter 6 p.m. 4th Wednesday of the month Hebron Fire Hall 701 E. Walnut St., Lebanon Penny Donmoyer 717.383.6969 www.abwalebanonpa.com Penn Square Chapter 11:45 a.m. – 1 p.m. 1st Thursday of the month Hamilton Club 106 E. Orange St., Lancaster Laurie Bodisch, president 717.571.8567 lbodisch@fult.com www.abwapennsquare.org Wheatland – Conestoga Chapter 6 p.m. 1st Tuesday of the month Heritage Hotel 500 Centerville Road, Lancaster Kimberly Warner, President kwarner@murrayins.com www.abwa-wc.org Women @ Work Express Network 11:30 a.m. – 1:15 p.m. 2nd Thursday of the month Heritage Hotel 500 Centerville Road, Lancaster Diane Brooks diane@virtualbizzassistant.com www.abwalancaster.com

Shippensburg Women’s Area Networking (SWAN) Noon 1st Wednesday of the month Rotating location Amanda Ridgway, President shipswan@yahoo.com www.facebook.com/shipswan

Executive Women International Harrisburg Chapter 5:30 p.m. 3rd Thursday of the month Rotating location Deb Pierson dpierson@piersoncci.com www.ewiharrisburg.org

Women Inspiring Success Express Network 7 – 9 a.m. 2nd Tuesday of the month Various locations Wanda Stiffler 717.891.7808 wls1211@hotmail.com

Insurance Professionals of Lancaster County (IPLC) 5:45 p.m. 3rd Tuesday of the month, Sept. – May Heritage Hotel 500 Centerville Road, Lancaster Krista Reed, Treasurer kreed@gunnmowery.com www.internationalinsuranceprofessionals.org/ group/117

Women’s Business Center Organization (WBCO) 11:30 a.m. – 1:30 p.m. 2nd Tuesday of the month Sept. through April Alumni Hall – West Campus York College of PA 441 Country Club Road, York Lynne Breil, Executive Director lynne@theprofessionaledgeinc.com Julie Sterner, Administrator jsterner@ycp.edu www.wbcoyork.org

International Association of Administrative Professionals Capital Region LAN 5:30 p.m. 3rd Monday of the month Holiday Inn Harrisburg East 4751 Lindle Road, Harrisburg Pam Newbaum pneubaum@pinnaclehealth.org 717.782.5787 www.iaap-harrisburg-pa.org

Women’s Capital Area Networking (WeCAN) 11:30 a.m. – 1:30 p.m. 3rd Wednesday of the month West Shore Country Club 100 Brentwater Road, Camp Hill Abeer Allen, President 717.514.4449 info@wecanconnect.org www.wecanconnect.org Women’s Independent Networking Group (WING) Noon 1st and 3rd Wednesday of the month Wyndam Garden 200 Louck Road, York Lisa Barshinger 717.747.6393 info@wingofyork.com www.wingofyork.com Women’s Network of York 11:30 a.m. 3rd Tuesday of the month Out Door Country Club 1157 Detwiler Drive, York Lori Detter, President president@wnyork.com www.wnyork.com

Hershey LAN 5:30 p.m. 2nd Tuesday of the Month Hershey Lodge 325 University Drive, Hershey 717.508.1710 Sherry Hoover shoover@hersheys.com www.hershey-iaap.org Pennsylvania Public Relations Society 5:30 p.m. Last Thursday of the month Erin Kanter, President pprshbg@gmail.com www.pprs-hbg.org

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Connections

Yellow Breeches Chapter 6 p.m. 4th Wednesday of the month Comfort Suites 10 S. Hanover St., Carlisle Kerina DeMeester kerina1011@gmail.com

Central PA Association for Female Executives (CPAFE) 1st Wednesday of each month Refer to the website for the meeting location Adrienne Toman, President 717.713.7255 info@cpafe.org www.cpafe.org


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