How I’ve been staying on track during the chaos

You never know how much you appreciate your everyday life until everything changes! 🌪

🔥I don’t know about you, but I’ve found myself feeling awaken and connected even more with my awareness as a result of it all...

⭐So I made a commitment to myself to double down as much as possible on my business, clients, and self-care which always helps me feel more balanced and in control over my day. Allowing me to be more productive and able to give more to clients and my family.

It’s made such a big difference, because it has given me a STABLE BASE to operate from!  The first 6-8 of the stay home order was a shock to my system as I caught myself drifting away from my routine. I was staying up later, waking up later, working out later. This caused me to feel more rush through the day, a day where I had nothing else planned, but not getting anything done or not much productivity happening, causing more discomfort. This is what happens when individuals get going into their health and fitness transformations as well. We start to be human 🤷🏾‍♂️ We fall back into our “lazy” comfort zones and when you don’t have a plan for growth your operating on reaction mode all day making you feel like your not getting ahead.

 When you have a firm foundation, it helps you to be PROACTIVE vs. REACTIVE.

On a practical level, that means that every day, I wake up at 4:10am to workout. Send out a private message to my circle of influence to help them further health and fitness results. I then go over days game plan of what’s scheduled for the day and mentally prepare with meditation/prayer, right into my daily affirmations.

It’s had huge payoffs. Keeping me aware of my actions and are they getting me closer to my goals. Managing time more efficiently to be available for clients and family.

👉What actions have you committed to over the past few months, that have helped you find balance?

How to stay inside your “Circle of influence”

Getting stressed about the small things lately?

I have been hearing from a lot of people about how they are feeling extra stressed and strangely “emotional” over the past few weeks. Little things you normally would shrug off seem to be causing more stress and easily frustrated than usual. Sound familiar?

When you focus on the things outside of your control (like what’s happening in the world outside your house over the past couple months), you are in REACTION MODE.

That’s not a fun place to be. Like you’re waiting for the next big problem to hit, so you are always on alert.

Staying in your “circle of influence” will help you alleviate so much stress!

Here’s a quick Action Plan to help you stay inside of your influence:

-Stressed? If your feeling stressed, move yourself physically out of your environment. Don’t sit there watching the news or staring at your devices. Go for a walk, listen to music, workouts, or meditate.

-Clear Your Mind. With all of the chaos, disorder and uncertainty, more than ever you need to be still, clear your mind, and think for YOURSELF. Meditate, pray, breathe, do whatever works for you, but spend some time in silence daily.

-Workout. At least 3-5 times a week.. Enough said🔑

-Media detox. There’s a big difference between being informed and over-consuming the news. Be mindful of the amount of time your watching it. Learn what you need, and then shut it down.
-Gratitude. First thing in the morning and last thing before bed.
-Morning Ritual. Don’t skip it. Make sure you start your day with something that sets your day up for success!
-Get inspired. Read books, watch inspiring videos, call people you love.. do whatever you need to do to stay in a positive state.

REMEMBER- YOU CAN’T POUR FROM AN EMPTY CUP..

Dad bod…I’ll pass

Fun fact...I’m not one to show a lot of skin. I’m usually the last one by the pool to take my shirt off. Truth is when I started this journey and started to awaken my potential of what my body was capable of, the mindset followed.  One statement that has always stuck with me was “wait until you hit the real world.. marriage, kids, career etc etc” then let’s see what you look like when you’re 40.. Thats what got me going.  But then the question came, what will keep me going?? This is what you need to dig into when starting this journey. The  big picture, final result. What does yours look like? Then work backward from there. 

My vision was to be very healthy and active at the age of 80 so my kids will not have to worry about me, financially free and self sufficient. How do I make that happen, and make the vision a reality? I start taking action NOW! It won’t happen on by accident, you have to plan…. EVERY SINGLE DAY.

What’s most important about this process is how big and important the final result, the goal is for YOU! This is how the process will become enjoyable and a goal you won’t give up on. Most set their goal to small, and sometimes to short term not allowing for mistakes or learning opportunities, and also not giving yourself enough time to develop productive habits. Take this time, this crazy time to assess your lifestyle. What do you value, what gives you energy. What’s causing you to stress? What drains you daily? Ask yourself, is this getting me closer to where I want to be?

The work needed for growth and transformation is not easy, but if done correctly, the fun and excitement can be found in the process.

Sleep and your gut

💤 So … how’d you sleep last night? ✨(+My nighttime routine is below!!) 👉Did you know that your gut health affects your sleep … and vice versa? (I wrote an email about it for my newsletter subscribers! If you haven’t subscribed yet, go to thereallifechanger.net and join my circle of influence-It’s packed with lots of great info and tips) 💤Anyway … Not getting enough quality sleep is linked with fewer HEALTHY gut bacteria, high stress, and horrible appetite which leads to bad eating habits. This matters because your gut is involved in making melatonin, a hormone that controls your sleep-wake cycle! (Notice how much your sleep has been off lately🤔) ⏰Having a nighttime routine can help you wind down and signal your body that it’s time to sleep, which can help you rack up those 7-8 hours of shut-eye. 💡My go-to nighttime routine is➡️ I stop eating within 45 mins to an hour before bed➡️write tomorrow’s to-do list➡️ read➡️get everything ready for the morning➡️ pray/meditate ✅When I’m on my routine, I find I fall asleep so much faster and easier! 💤Do you have a nighttime routine?

Do this and start feeling better ASAP

Your body LOVES to move … right down to its smallest molecules!

In fact, we’re wired for it … and your health depends on it.

Here’s a shocking stat for you:

“In less than two generations, physical activity dropped by 20% in the U.K. and 32% in the U.S. In China, the drop is 45% in less than one generation.” - designedtomove.org

Over the next few weeks I’m going to be talking about how important it really is to take care of your body and muscles … and this goes far beyond the results you see in the mirrorwhen you workout! (Weakened immune systems are what’s fueling the flu and Cronovirus we are currently hearing so much about)

Moving your body on a regular basis helps everything from your energy levels, emotions, relationships and ability to learn, to your overall quality of life.

Here’s just a short list of how movement (walking, dancing, gardening, exercising, doing chores, etc.) has huge payoffs for you:

● It can help lower your blood pressure and cholesterol.

● It can help support brain health. (One study even showed middle-aged women who were considered “highly fit” had a lower risk of developing dementia at an early age.)

● It boosts your mood by creating more brain chemicals associated with happiness.

● It helps you handle stress better.

● It can help improve your focus and attention span.

● It can help your body battle inflammation.

● It also helps power your body’s lymphatic system, which is like your own personal army against infection. Because there is no natural “pump” to help your lymphatic system drain toxins from your system, the movement of your muscles is actually responsible for helping to move this important fluid!

Here’s a little trivia you can even share with your friends:

How much faster can you recover from a common cold if you exercise on a regular basis? 

Answer: Your chances of coming down with a cold are cut in half!

It’s true! A study of 1,000 people found people who were active 5 or more days a week were 50% less likely to come down with a cold over a 3-month period. And if they did come down with a cold, their symptoms were about 40% less severe.  

Pretty amazing, right? 

The great thing about it is that pretty much all forms of movement can help you – stretching, walking, even conquering a mountain of laundry!

Here’s a challenge for you …

Level 1: Every day this week, set a timer for 15-20 minutes and move nonstop. 

This could be a quick workout, a brisk walk, or even a fast & furious cleaning session in your home. To make it more fun, turn on some music to make it happen!

Level 2: Join us for a FREE week at our studio! I’ve opened up a limited number of spots to help YOU get your body moving this week. Even if you’re a complete beginner, this would be absolutely perfect for you to get the momentum going. Or you can start with a complimentary 30 days with my online program that will meet you where you are and help you gain some momentum.

How are you going to get your movement in this week? Let me know either in a quick reply or over in our Private Facebook group if you currently have access!

What do you think? Are you up for it?

Committed to your Success,