Guest blog by Paris Mowlavi Torkamani

This week we have the privilege getting the Inside scoop from Paris Mowlavi Torkamani, Esq., who practices transactional and corporate law here in San Diego. Take it away Paris...

Whether you’ve just agreed to lend your brother money, provide professional services to your family friend, or start a business with your spouse, the most important first step that you can take to reduce the risk of future conflict is to memorialize the terms of your relationship and agreement in writing. In fact, this is true for most, if not all, agreements that you enter into. Before you pop open that bottle of champagne and clink your glasses together, stop and take a minute to pull out your pen and paper (or computer/tablet/phone) and write out the terms that will form the basis of your agreement – the name of the parties, effective date, term and purpose of the agreement, relative duties and responsibilities, etc… Far too often, I have seen a relationship that started out in a friendly and agreeable note end in conflict and disagreement. More times than not, the reason for this is that the parties were so anxious to get the ball rolling on a project that they skipped right over the essential first step of figuring out exactly what it is that they are agreeing to do for one another. When parties go through the process of reducing their agreement to writing, they are forced to confront, discuss, and negotiate issues that they may otherwise have completely overlooked.

My clients will often say that they don’t want to memorialize a certain agreement in writing because they fear that it will complicate the matter, offend the other party, or ruin the relationship. I usually respond to those concerns with an earnest warning: if the other person is going to be offended by such a rational suggestion, then I would be wary of entering into a business relationship with them in the first place. Also, any disagreements that may arise at the commencement of the relationship, and in the process of reducing your agreement to writing, will not be in vain, but rather, will contribute to a more transparent and effective business relationship. Moral of the story: minimize the potential for future fighting by taking the time to put the material terms of an agreement in writing.

Disclaimer: The comments and opinions expressed in this blog post are intended for informational purposes only and do not constitute legal advice. Reading or using the information in the blog post does not create the existence of an attorney-client privilege. 

Paris Mowlavi Torkamani, Esq. primarily practices business transactional and corporate law in San Diego, California. When not advising her clients on a wide range of business-related matters, she is usually spending time with her husband and son, practicing, yoga, or scoping out the latest fashion trends. You can learn more about Paris via her Facebook page here or you can email her directly at pmowlavi@gmail.com.

Blog by Marshele Scherrer

I have never been a morning person and I doubt I ever will be. For me, getting out of bed is probably the hardest thing I have to do all day (isn’t that true about most things--getting started seems to be the hardest part). One of the ways I try to get myself up and energized is by easing into my day with some super basic yoga stretches. Try these 4 poses tomorrow morning and let me know how you feel.

Child’s Pose: Before I even get out of bed, I usually roll over into child’s pose. It is great to relax the back, neck, and shoulders. This resting pose gives you a calming way to wake up to the day...

Here's what to do:

1. Rollover into a kneeling position.
2. Drop your rear-end toward your heels as you stretch the rest of your body down and forward. with your arms extended in front of you.
3. Make sure to take deep full breaths to start the flow of oxygen.
4. Stay here for about 30 seconds or until you are ready to move on.

Cat-Cow: Next I move into cat-cow. This is a great stretch for those who are trying to work on posture. It is also good for opening up the abdomen, back, and hips.

Here is how it works:

1. Rise onto your hands and knees (wrists are directly below your shoulders and knees below hips).
2. Inhale into cow (your head and tailbone lift up, dropping your belly towards the ground, heart extending forward).
3. Exhale into cat (arch the spine upwards, tuck the chin toward the chest, draw the navel in towards the spine).
4. Move through this 4-5 times.

Standing Backbend & Side-stretch: Now comes the hard part...actually getting out of bed. This is a great full body stretch that opens you up for all the day has to offer. It is also great for balance.

Try this:

1. Inhale your arms straight up and bend back ever so slightly to feel elongation throughout your entire body.
2. Exhale and let one hand slide down the side of your body with the other hand still raised.  Relax your head and neck as you feel a full side body stretch.
3. Slowly inhale up to center and exhale to the opposite side.
4. Repeat this motion 5 times on each side.

Forward Fold: Lastly, I end my stretching with a slight inversion. Inversions give your body the rare occasion for your head to be below your heart to allow for the energizing boost of oxygen

Follow these steps:

1. Exhale, folding forward at your hips.
2. Allow your knees to bend slightly and try to bring your chest towards your thighs.
3. Relax your neck and let your head hang heavily.
4. You will feel this stretch in the lower spine as well as in your legs. Stay here for 10 deep breaths.

Do you have a favorite morning yoga pose or tip that helps you wake up?

Guest blog by Jimmy Moreno

Embrace or deny it: in today’s fast-moving society, almost everyone wishes they could brag about their practically Olympian exercise regimens and their ultra-healthful eating habits. However, almost no one can actually find and stick to a simple, daily routine that does not require extraordinary feats to maintain.

Our mindset is trained to believe you need to buy a gym or sports club membership, invest in miraculous all-in-one body-sculpting exercise machines, or only shop at your local organic health food store to attain the wellness and fitness you seek. But the secret is much simpler. We all have it. We all want more of it. And once you lose it, you can’t ever get it back.

It ‘s TIME.

You only need a few minutes each day to make the shift toward a healthier you. Just a few minutes! Imagine spending 5 fewer minutes on social media, 5 fewer minutes stressing over a problem you can’t find an immediate solution to, 5 fewer minutes complaining to someone about your lack of fitness or your poor diet. Transform those precious minutes into the tools you need to succeed.

Try one or all of the following tips to get you through the rest of the winter and beyond. And save the cash you were planning to spend on that treadmill/clothes hanger to buy an economical pedometer or exercise app.

1) RPM (Rise, Pee, Meditate). Starting off with this little routine will help establish balance and awareness for the rest of the day. Before you go to bed the night before, try setting you alarm 30 minutes earlier and preparing a quiet, restful place to sit. Upon waking up in the morning, do what nature requires (i.e. not checking email or drinking coffee) to make your mindful meditation easier. Also, avoid lying down, or you will fall back asleep! Find your quiet place and simply practice breathing deeply in and out, praying, or just watching the day get lighter. This practice will help set the tone for a day of gratitude and appreciation.

2) Morning Lemonade. This should be your first go-to beverage. You can still have your coffee later in the morning. Although lemons are considered acidic, they in fact have amazing alkalizing properties. According to nutrition expert Michele Chevalley Hedge, lemon juice also allows the body to absorb more iron, which is a necessary nutrient for keeping the immune system working at its best. Lemon juice also helps to reboot your liver function by allowing it to remove toxins. Warm water allows for smoother absorption at the digestive level. So squeeze some fresh lemon into a steaming glass of water, and your energizing morning cocktail is ready to fuel you through the day!

3) Move it! Move it!  A brisk 15 minute warm-up session followed by a simple stretch routine will do wonders to awaken the body and help the flow needed to kick-start your day. After your warm-up (like walking the dog), do a series of static (no jerky bouncing) hamstring stretches by reaching for your toes or doing back bends. This promotes musculoskeletal mobility and the alignment required for daily basic functional movement. If time allows, adding 15 more minutes to your warm-up will also help tap into more of the fat the body loves to hold on to.

4) Be the Plank. This tried and true exercise is so underrated and misunderstood. A cousin of the classic push up, this prone position pose will firm up your…well, EVERYTHING! Starting with your elbows at 90 degrees, position them on the floor under your shoulders. Keeping your arms parallel, fully extend your feet back and balance on the ball of each foot. It is okay if your hips are slightly elevated, but the sweet spot is having your shoulders, back, hips, and back of legs aligned. You will feel the weakest muscles working the most. Holding the position for at least 20 seconds is a solid goal. Test yourself every other day by increasing your time by 5 seconds. Ultimately, once you are holding this position for 3 sets of 1 minute, you will start to notice tone in your chest, abs, deltoids, and gluts. A lot less flabby, not too shabby…

5) 90/10. This is the standby rule to keeping your eating clean and your mind sane. I live in a real world like you do. So, 90% of the time, I focus on eating clean, wholesome, organic and minimally processed foods. 10% of the time, all bets are off. Yes! Hamburgers can be clean and GOOD, just look for grass-fed beef. Enchiladas? Heck yes! Make sure the tortillas are organic. And what about cookies? Of course, but save some for the rest of us! One cookie with a glass of organic milk is a great treat after eating a satisfying, healthful meal…as long as you make sure to savor every bite.

The tips listed above are free of cost and take minimal time out of every day. Let your own imagination go wild as you try new ways to improvise and expand on any these tips.

You already have the time; it’s time to make the time.

Learn more about Jimmy and Santiago Multisport at santiagomultisport.com.

Twitter: @CoachSanti

Facebook: Santiago Multisport

We love living in San Diego! Over the years, we've found a few favorites. We hope you love them as much as we do...

1- Oceanfront Yoga
We love the free oceanfront yoga classes hosted every Saturday and Sunday. It's a perfect 1.5 hours of exercise, ocean breeze, and meditation. Details here: http://www.meetup.com/www-namasteveyoga-com/

2- Pappalecco Happy Hour
Pappalecco (an amazing gelato spot in Little Italy and Hillcrest) has a wonderful happy hour at their Hillcrest location. Just order a glass of wine, and you can enjoy their full counter of food-- tons of bite-sized Italian sandwiches, pizza, cheeses and more! Specifics here: http://sduptownnews.com/hillcrests-big-italian-secret/

3- 85 Degrees
We love 85 Degrees, and we are so glad they opened a location in San Diego! They have a fabulous selection of homemade breads and cakes to choose from. One of our favorite drinks is the Salted Caramel Coffee. When you get it, just shake it up to mix the salted caramel and coffee and enjoy. Yum! http://85cafe.us/

4- Potato Chip Rock
San Diego has some pretty great hiking trails, but we love potato chip for how great of a work out it is. Plus, the reward at the top is well worth the work. Be prepared for a 2.5-3.5 hour hike that will leave you exhausted, but feeling thoroughly satisfied. Get more information here:  http://www.yelp.com/biz/potato-chip-rock-poway

5- Chicken Charlies
Ever just feel like eating some downright bad for you comfort food? Well our go-to place is Chicken Charlies. We personally love their grilled cheese, but they have some pretty killer fried ribs too. Top it off with Dessert Nachos or Deep Fried Oreos for dessert. Check out their menu here: http://www.chickencharliesfrybq.com/

6- Rancho Cocina
The best mexican food in San Diego always comes from those hole in the wall places that you would nearly miss on first glance. Rancho Cocina is no different. This tiny little restaurant serves some yummy Mexican food but with a healthy touch: whole wheat tortillas and vegan, vegetarian and gluten free options are available for everything they make. Healthy never tasted so delicious. Definitely worth checking out: http://ranchoscocina.com/

7- USD Library (Copley Library)
When we need a nice quiet place to sit and read or get some work done, Copley Library is the place to go. There is a room where you can sit and work that looks exactly like the dining hall from Harry Potter. Get a visitor parking pass and enjoy the beautiful views of the campus or stop by the church too if you haven’t been in.

What are your San Diego favorites?

About a month ago, we launched our Instagram account. Take a look here: http://instagram.com/outaboutcomm

We're posting about wonderful San Diego finds--restaurants, events, and happenings around town--positive quotes, and more! If you like what you see, make sure to follow along.

We hope you'll join us online! We've been sharing juicy marketing, entrepreneurship, and business updates here…

Facebook
Instagram
Pinterest
Twitter
LinkedIn

Please shout-out anytime @outaboutcomm! And let us know how we can help. Cheers to getting social!

We have a new Marketing Coordinator role (details here and below). If you know someone who would be a good fit, please reach out at hello@outandaboutcomm.com.

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MARKETING COORDINATOR

Out & About Communications is seeking a talented Marketing Coordinator to assist with projects on an as needed basis. Work assignments could include but are not limited to project research, support with digital accounts, support with media campaigns, building media lists, drafting copy, and coordinating special events.

We are looking for someone who is a self-starter, has an aptitude for details, and who has a passion for marketing communications. Fluency in WordPress, Google Docs, Dropbox, and Hootsuite is a must.

If you are interested in supporting this type of work on an as needed basis, please email us your resume, cover letter, social media links, and any inquires to hello@outandaboutcomm.com.

We've pinned some fabulous social media and blogging tools for you to check out. Some of our favorites include...

Vector vs Raster: This graphic is a great 101 on vector vs raster files. Next time your printer asked for a vector file, you'll know what to send them. Also, this graphic is a great tool to reference when saving your images.

Media Kit Tips: Bloggers who are looking to advertise or attract media need a media kit to pitch their offerings. If you're looking for tips on how to make a great kit, check out this pin.

SEO Step by Step: SEO helps direct people to your site. Check out this guide for a 101 on how to implement basic SEO into your site. Also, if you're looking to better understand how to use blog categories vs. tags, check out this pin.

Best Days to Post: Have you ever noticed that the day and the time of day your post impacts the number of likes, clicks, and retweets you receive? Check out this graphic that outlines the best days to post.

Facebook Apps: Want to add apps to your Facebook page? You'll need to design some graphics and upload (101 on how to add apps and upload graphics here).

For more tips, check out our Social Media and Blog Buff Pinterest board here. What are your favorite social media and blog tools?

Blog by Marshele Scherrer

Most of us write a “to-do list” each day. We sit down with our cup of joe each morning and, as we read through our emails, we create a list of all of the tasks we have to do that day.  When was the last time you woke up and created your “goal list”? Many do not realize the difference between setting goals and setting tasks. A quick run down…

Tasks are things that you are going to get done eventually. No matter what—going grocery shopping, for instance, will get done. You may eat out five nights in a row before you actually go to the grocery store, but at some point, you will buy groceries.

Goals are things that are not going to happen unless you make a conscious effort to achieve them. Examples of this may be running a marathon or starting your own business. Goals are what inspire and motivate you. Goals require a sense of possibility.  Soren Kierkegaard says this about possibility,

“If I were to wish for anything, I should not wish for wealth and power, but for the passionate sense of the potential, for the eye which, ever young and ardent, sees the possible. Pleasure disappoints, possibility never. And what wine is so sparkling, what so fragrant, what so intoxicating, as a possibility!”

There are three things that I want to mention about the possibility as it relates to goals.

1) Possibility allows the past to stay the past.

2) It provides ways to overcome or remove constraints.

3) Possibility comes from above the line.

More specifically, in my opinion, there is an invisible and sometimes indistinguishable line where our motives reside which can impact how successful we will be in achieving our goals. For example, if a goal is set below the line on the foundation of anger, jealousy or fear, we are less likely to achieve those goals. However, when we create goals driving above the line from a place of passion, confidence, or commitment, we empower ourselves to succeed.

My challenge to you today is to discover your “possibility.” Before setting your day-to-day tasks, make sure you take the time to set goals. You can set your goals for next week, for the next year and for the next ten years. This way your daily tasks align with bigger goals that align with your purpose.

Exciting news! We just finished designing a new website for the Harvard Kennedy School Alumni Community of San Diego! We worked with them to design a site that features their events (check out their amazing upcoming events), takes alumni membership registration, and servers as a hub for those interested in government/ political related happenings in San Diego. In the interim, we also helped them design a landing page (before the site was live) and social media sites. Congrats to HKS@SD on the launch of your new site, and thank you for all of the great things you're doing for the San Diego community!