7 Steps to Creating a Killer Follow-Up Strategy

Written by Grace Moores

If you don’t have a follow-up strategy to stay in touch with potential leads, you’re setting yourself up for disappointment. Most of my clients never returned my initial calls or emails, but they did with follow-up, which in turn has brought in revenue and resources over the years.

Follow-up is not hard to do and doesn’t take up a lot of time. For most of us it is the fear of rejection and coming across as too pushy. Not everyone is going to be your customer, and that is ok because realistically, you don’t want everyone to be your customer.

Here are 7 steps for overcoming the above, and developing a follow-up strategy that brings you revenue.

Keep a Call Log
You can do this in a CRM program or on an Excel spreadsheet. You only need 3 columns:

  1. Date – the date you called
  2. Who – who you spoke with
  3. Next Steps – do you need to follow up? If so, when, or are you taking them to the next step of your sales process?

The Right Person
Make your first call about identifying the right person. There is nothing worse than spending weeks following up with someone only to find out they are not the right person. Argh! Such a waste of time.

Schedule Follow-Up
Expect to follow-up. People are busy, and in case your email doesn’t jump straight to the top of their to-do list, schedule a date in your calendar or call log to follow up, just in case you forget! Follow-up calls or emails should be between 3 – 5 working days. If you are following up after an in-person meeting, try to aim for 1 – 3 days.

Keep It Short
When you do follow up, keep your email or call short, polite, and to the point. Make it easy for them to reply. Don’t make them feel bad for not replying; we are all busy. Let them know that you know they are busy, and ask when a good time is to follow up if you have had a couple of new replies.

How Many Times Should You Follow Up?
Most research says it takes 5-7 times of seeing something before we buy. While most follow-up circumstances normally don’t take that long, there can be instances where you can ‘check in’ and follow up with certain people/companies for years. Don’t be discouraged!

Different Ways to Follow Up

There are many different ways to follow up, rather than sending 7 emails saying, “I’m following up.” Consider sending emails that build trust, like external testimonials, or company announcements that may interest your potential client. Send a sample in the mail, email them an article about something they are interested in, or mail out a Birthday card. BUT – don’t add them to your weekly newsletter just yet! Keep the follow-up as personal notes/emails letting them know
you are there when they are ready.

Leave the Door Open

Always leave the door open and ask if you can touch base in 6 months to a year, depending on what the obstacle is that is blocking them. It’s great to be top of mind for most people, and building trust and openness comes from being courteous and available when they have decided they are ready.



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Learning How to Switch Off On Weekends

We all need to take a break every now and then, and the weekends are often the perfect way to slow down and be more mindful about creating relaxing moments to enjoy days that are less structured and busy.

Here are some ways you can make the most of the weekend and give yourself time to truly unwind.

Pause Social Media 
It’s okay to take a break from social media. It’s called a social media “feed” for a reason; just like meals, you only feed at certain times, not all day long. So give yourself permission and set your intentions to take breaks from social platforms. Do your best to only check in at set times. If you take some fun pics over the weekend, save your photos and post to social media at the end of the day. This way, you can hang on to the feelings and emotions for longer instead of taking yourself out of the moment and rushing to social media.

Phone Break
Turn off notifications, and turn your ringer/vibrating off. We’ve become almost Pavlovian to the notifications of our smartphones, having them constantly tell us someone needs us, or something is required of us. It can be so freeing to just leave your phone charging for the day without taking a glance, and go about your day without being tied to your phone. If this makes you feel anxious, try ignoring your phone for just an hour or two, and then extend from there.

Breathe In, Breathe Out
Explore quick mediations – most mediation apps have simple 2-3 min mediations. If you don’t have access to an app because you have switched off your phone (which we hope you have!), spend 2-3 minutes focusing on your breathing. Try counting your exhales:

  • Breathe in, pause, exhale 1, pause
  • Breathe in, pause, exhale 2, pause
  • Breathe in, pause, exhale 3, pause — and so on.

If you mind wanders, which it will, either start from the beginning or where you left off. This technique is great for getting back to sleep, or trying to unwind from a stressful moment.

Focus on The Now
Become aware of your surroundings, and be present in the moment. A great way to do this is by doing some “grounding work” and focusing on touch:

  • feel the chair you are sitting in; where is your body being supported by the chair?
  • take off your socks and wiggle your toes; what does the ground feel like beneath them?
  • stand with your back to a wall or flat surface, and stretch; how does it feel to be supported?


Creating an Outdoor Living Space You’ll Love

As the weather gets warmer and the sun shines brighter, it’s a perfect excuse to head outdoors. Looking to shake things up while working from home? Hoping to make your outdoor living space more enjoyable in anticipation of a summer staycation? Bright green hues and new flowers blooming are a wonderful change of pace, and there are plenty of ways to spruce things up without breaking the bank.

Here are some tips on creating a perfect outdoor space for you to enjoy.

Sweep Away
Grab a corn husk outdoor broom, and spend some time removing any leaves and debris leftover from the winter months. You can also use a hose with a strong nozzle to spray down patio stones, removing any dirt or winter salt remnants.

Grime Be Gone
Wipe down your patio furniture to make it feel fresh and clean, removing any cobwebs that may have collected over the winter months. If you have plastic/vinyl outdoor furniture, try this DIY cleaning solution by mixing together:

  • 1/4 cup ammonia
  • 2 tablespoons of white vinegar
  • 4 cups of warm water

Add the solution to a spray bottle and use to freshen up all your furniture. If you have leftover solution, keep it on hand and to wipe down patio tables throughout the next few months.

Add Some Flare
Brighten things up by adding a splash of colour with accent pillows, umbrellas, and decorative outdoor mats. Additional outdoor decorative pieces like citronella lanterns or hanging lights will help you transition to enjoying your evenings outdoors as well. Portable bluetooth speakers require no extensive wiring, and can come and go with you as you need, adding some background music to your outdoor experience. As the old saying goes, April showers bring May flowers, so be prepared to store any cushions or accents out of the rain in order to avoid disappointing wear and tear.

Flower Power
Get creative and include some flowers to your outdoor space, keeping in mind the fluctuating spring weather. Add some mason jars with fresh bulbs or greenery on your patio table, which you can easily take inside if the weather turns. Make your own spring planters, choosing brightly coloured pots that will not be too heavy to move into the sun, or retreat indoors if needed. Your local garden centre will likely have pre-made planters with hearty annuals you can choose from, most of which are selected to withstand the spring months.


Time to Pause & Slow Down

Written by Heidi Payne

Time to pause…

This image of one of my favourite trees is a perfect representation of the last year: stunted growth, illness, death, invasive and harmful growth of negative influences; but also renewal, regrowth, persistence, resilience, hope, faith, and new beginnings.

Last spring this tree was magnificent, growing beautifully, and then it had a shock and appeared to have died within a few days. I was devastated. I was going to cut it completely down, dig it out, but instead I pruned it back and let it sit.

Fast forward a couple of months, I was thrilled to see that there was new growth, substantial and healthy. I plan to nurture it, coax it back and watch it flourish over the next few years.

I’m so glad I paused before I had a melt down over it.

I’m so glad I slowed down to see what would happen.

I sat in my disappointment. I did seek out replacements, but I held off …

What if this is what this time in our lives is all about right now?
What if we were given this pause to force us to slow down, and to re-evaluate? Force us to acknowledge the toxic invaders we have in our own lives, and in our world? What if everything needs to crumble before it can be re-built into a stronger, more beautiful version?

I’m feeling that in myself, I’m feeling that in our world. What are we going to do to use this moment for change and growth, for ourselves? For those around us? For our children, our future generations?

As parents and educators I urge you to: 

  • be a model
  • have difficult conversations
  • capitalize on teachable moments
  • create opportunities for – and be open to – learning
  • defer and concede to those who have lived experience

This can be a hard and uncomfortable spot to sit in, but I’m also feeling excited, I’m feeling that spark, more than I have in a long time. I know I want to leave this world better for my kids…

Let’s do it together.



Heidi Payne Barefoot Books - Growing Payne's CommunityHeidi Payne is an independent consultant with Barefoot Books and invites you to follow along as she shares thoughts and ideas to provide positive experiences to the children in your life. Heidi highlights selections from Barefoot Books, a publishing company founded and led by women, featuring stories and activities that celebrate families and communities. The focus of all Barefoot Books is on inclusion and diversity, while honouring individual unique qualities and strengths. 



5 Meal Prep Tips to Save Time in the Kitchen

We’ve all heard that meal prep is a busy person’s superpower, but let’s face it – it’s sometimes easier said than done, and no one wants to spend hours in the kitchen when they could be outside enjoying the nice weather and sunshine.

Here are 5 simple and quick food prep tips to get you in and out of the kitchen in record time:

Cold Breakfasts
Prepare overnight oats, hardboiled eggs, and yogurt parfaits the night before to save some time in the mornings, especially if you are constantly on the go.

Double Up
When you’re in the mood to bake, opt to make double batches of healthy items like energy balls, granola bars, cookies and muffins. You can usually freeze these for up to 3 months, and they make a quick grab and go snack anytime of the day.

Fresh & Ready
Use lots of in-season produce for easy snacks and side dishes. Clean, chop and prepare all your fruits and veggies in advance for any salads, sides, and quick snacks. Store in clear glass containers in the fridge to entice quick consumption with healthy benefits to boot! For cut veggies like carrots and celery, store in water to keep them from drying out and retaining their freshness for longer.

Prepped Protein
Keep canned or jarred salmon or tuna in water, and pre-cooked rotisserie chicken on-hand for great “no-cook” protein options. Look for low-sodium options whenever possible.

Batch Prep
Use a rice cooker or InstaPot to cook a large batch of brown rice or quinoa, and store in the fridge for the week for quick meal options.


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The Power of a Positive Mindset

Written by Donna Pinsonneault

There are many books written on the act of focusing on a positive mindset. On some level it may seem hokey that so many people can write all these books about such a simple concept.

And yet, it is so easy to fall into the negative trap:
To blame.
To complain.
To find fault.
It is just way too easy.

To be effective and successful you have to have a positive mindset. Blaming others for your lack of success will never get you ahead. Complaining about the work ahead of you will never get it done. Pointing out faults only stifles creativity and limits cooperation- both things needed to grow personally and as a business.

It is not always easy to have a positive mindset. It is even harder if you are surrounded with negativity. Sometimes the circumstances of your surroundings are not changeable. It is in those circumstances it becomes more important that you do not get sucked into the negative vortex. This is when you will work the hardest to find the positive, replay that moment in your head, and quiet out the negative.

Replay the positive over and over in your head.
Do not give time or energy to the negative. 

Three questions I find that help in my reaction to events, or my wording in responses are:

  • Is it kind?
  • Is it true?
  • Is it helpful or necessary?

Some simple exercises in creating positivity:

1. Make it a weekly habit to compliment one stranger. Notice a nice outfit, a nice hairdo, or hold the door. It’s just one small gesture and see how it changes them – and how it puts a smile on their face.

2. Make it a daily habit to say something positive to yourself in the mirror. A genuine thing that you are happy or proud about. Out loud so your brain can hear it.

Keeping it real – nope, you won’t change the world overnight. Honestly, you probably won’t change the world. But you CAN change YOUR world. Changing your perspective will change your view; and with a positive outlook maybe you can change the world of someone else.



Donna Pinsonneault of She's Got LeggzDonna Pinsonneault is a RevolutionHER™ Business Member, and Partner & CFO of She’s Got Leggz, a women-owned and run apparel company based out of Ontario, Canada. The She’s Got Leggz tagline “Be Your Own Kind of Beautiful” is the basis of their belief that all women should be able to express themselves with fun, bright, super-soft leggings, no matter what size they wear. That’s why they offer products in a wide range of sizes. She’s Got Leggz also focuses on empowering women in an entrepreneurial world through their Party Plan platform, offering women the systems they need to succeed. 



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How Much Water Should You Be Drinking?

You may not think it, but a lot of the ups and downs you may experience in any given day could be due to a lack of hydration. Do you know how much water you’re drinking on a daily basis?

If you experience any of the following symptoms on a regular basis, it is likely that your body is dehydrated and you need to up your water intake.

Symptoms of Dehydration

Be on the lookout for these signs:

  • you are constantly low in energy
  • you always feel hungry and/or unsatisfied with your meals
  • you frequently have a dull headache

Of course, drinking water isn’t a catch-all remedy for everything, so be sure to listen to your body and seek medical attention for issues that are persistent and effecting your daily quality of life.

How Much Water You Should Drink

When it comes to knowing how much water you should be drinking every day, most people can quote the standardized “8 ounces” of water recommended. The only issue with this is that everyone is uniquely created, and you may actually require more – or less – water than the average person does.

Try this calculation to find out what your unique water intake goals should be:

  • Take your current weight in pounds, and multiply it by 0.5 (or 5%)
  • This will equate to your ideal water consumption in ounces
  • TIP: to make things easier for you to remember, use a water bottle that is big enough to keep you hydrated throughout the day without needing to refill it multiple times

Worried that you’ll have to run to the washroom every 5 minutes? Our bodies are meant to accommodate ample amounts of water intake, and by increasing your water consumption gradually, your bladder will accommodate by increasing in size slightly.

3 Ways to Drink More Water

  1. Drink a full glass of water first thing in the morning, while on an empty stomach. For increased alkalinity, add some lemon slices, which will give you a little kick to start your day.
  2. Keep a reusable, and if possible – metal, water bottle with you at all times, which you can refill whenever needed. When you’re feeling like you need a ‘little something’ (sugar, coffee, etc) take a long sip of water first and see if that satisfies your needs.
  3. For every cup of coffee you drink, be sure to counter with a glass of water to help reset your hydration levels.


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Tips for Greener Business Practices

Every year in April, we celebrate Earth Day – a time to make commitments to better our planet, to focus on ways to reduce, reuse and recycle, and to be a good citizen for 24 hours. But what happens after that day is done? What are we doing as entrepreneurs, as business owners, as community leaders, to make our planet a better place for those we will one day leave it to?

Here are some ways that you can really make a difference as an entrepreneur, not just on Earth Day, but every day:

  1. Make it Easy to Recycle. Keep a recycling bin handy and close to your desk right in your office – you can even get a fancier bin if the blue box doesn’t cut it for your office decor. Having the bin close by will help you avoid tossing paper in the garbage.
  2. Stock Up! Bulk purchase LED light bulbs, rechargeable batteries, recycled toilet paper and paper towels, and chemical-free soaps and detergents when they’re on sale (or use FLIPP to price match). Having environmentally-friendly office and household staples on hand purchased in bulk helps to avoid last-minute purchases of the not-so-great-for-the-environment alternatives.
  3. Go Paperless. Do you really need to have every invoice or statement printed out? Many companies now offer incentives for customers and clients to choose the paperless route, and emailing invoices is an easy way to implement this strategy in your own business. Having a disclaimer in your emails is also handy.
  4. Choose Who You Work With. Whenever you can, make the choice to work with other businesses who are committed to environmentally friendly practices. Whether they choose to be Bullfrog Powered, or they LEED certified practices, no matter how big or small the commitment, every act is impactful. 
  5. Be a game changer. Many retail businesses don’t have strict guidelines enforced by municipalities in regards to recycling and composting of materials. Imagine the amount of compost and recycling coming from restaurants, coffee shops, shopping malls, retail stores, small offices, etc that could be directed away from landfills if a few policies and procedures were put in place by management?! Why wait for the government to make the rules – it’s your business, you have the choice and the power to make changes as necessary. Might it cost a bit of money to implement and maintain? Maybe – but it will be well worth it in the end, and you will set yourself and your business as an industry leader when done effectively.

These are just 5 ways to look at making a difference with your business – but one small act of caring each day, one small change in what you toss out, what you print, what you use to make your business run on a daily basis; one small change each day can amount to huge changes over the course of 1 year and the many years to follow it. 



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This blog post was featured on Twinkl as part of their Sustainability Week campaign.

5 Foods That Harm Your Hormones

Written by Patsy Commisso

There is no doubt that the environment we live in is toying with our hormonal system. From cosmetics to household items, to the air we breathe, all are composed of chemicals that influence our hormonal pathways. The result is an increase in diabetes, stress, early menopause and extreme perimenopause, weight gain, cancers and other disease states.

It is our job as healthy citizens to minimize our exposure whenever possible. Since you cannot always control the factors present in the environment, a great starting point is to eat foods that boost your hormonal health. Here are the 5 most common hormonal busters to try and avoid:

All Sugars
From a hormonal perspective, sugar will directly influence insulin. Each time sugar enters the blood, insulin is called upon to assist the sugars metabolism into energy. Insulin has many jobs, and each time it has to support the sugar overload, it’s other jobs pay the price. One major job is fat burning, not to mention your potential increased risk of type 2 diabetes! All sugars, including honey, brown sugar, white sugar, and maple syrup, will need the support of insulin to be metabolized.

Artificial sugars may not use as much insulin, but they are linked to so many disease states. One sugar that poses the biggest threat to your insulin is fructose, especially high fructose corn syrup. Consumption of fructose will lead to a fatty liver and ultimately to insulin resistance. Read labels and stay away from Fructose, commonly found in dressings, sodas, baked goods and fruit products.

Conventional Beef

Try going meatless or clean and lean. An average conventional slab of beef will be injected with 6 different hormones by the time it enters your mouth. These hormones will make their way into, and disrupt, your system. If you are not willing to purchase organic meats, then go meatless. If however, you are willing to go clean, don’t forget lean; keep in mind that toxins reside in fat, so the fattier the meat, the more toxins you are ingesting. Artificial hormones will offset your natural hormones and can lead to estrogen dominance and symptoms associated with hormonal imbalances


When a woman craves alcohol, it is at a time when her hormones start to fluctuate. If you are over 40 you have been there: it’s the end of the night, you need to settle down, kids are in bed, and a glass of wine would be the perfect nightcap. Alcohol is a sugar, and a greedy one at that, where it will instantly disrupt your blood sugar, calling on insulin to take charge. Researchers have found that alcohol consumption also increases the body’s production of cortisol. Cortisol is a nasty hormone when it is chronically elevated. It turns away from managing stress and instead causes stress, reduces muscle mass, increases body visceral fat, and increases water retention.

Food Additives
The list for additives is very long, so I am going to keep this simple. Foods from a box, a can, a plastic bottle, vegetable oils, conventional meats – these all have additives. Additives are considered endocrine disruptors, which means they will single handedly influence the function of the glands and hormones of the endocrine system.

Unhealthy Soy

A little healthy soy can be a good thing, including organic tofu, edamame beans and fermented sources such as Miso. However, the majority of soy consumed in North America is genetically modified – soybean oil, vegetarian soy products, and sugar-filled soy milk – and these pose a risk to your health. The confusion about whether soy is good or bad for cancer risk stems from the fact that soy isoflavones can mimic estrogen in the body and can bind to estrogen receptors. Evidence also suggests that soy can interfere with the body’s ability to absorb a synthetic thyroid hormone often used to treat hypothyroidism – so those with an unhealthy thyroid need to make this precaution and consume soy at least 4 hours from medication. Because the evidence flip flops so often, it is suggested to proceed with caution; choose healthy soy products and consume in moderation.


Patsy Commisso of MCC weight solutionsPatsy Commisso is a RevolutionHer™ Business Member based out of Oakville, Ontario. She is the owner of MCC Weight Solutions, where Patsy and her team offer a variety of solutions for your optimal health including for weight loss, disease support, athletic performance, stress management, healthy kids and female hormone support. Their programs include amazing nutrition plans, fitness programs and wellness supports, designed to get you fit and healthy. 



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