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The next time you’re tempted to skip your workout or morning routine, think about this: personal discipline isn’t just about building healthy habits—it’s a foundational skill for developing strong leadership abilities. The habits you nurture in your personal life create a ripple effect, shaping how you lead, inspire, and tackle challenges in your career. Here are three key ways personal discipline strengthens your leadership abilities: 1. Integrity Starts With You When you consistently keep promises to yourself—whether it’s finishing your workout or sticking to your morning routine—you strengthen your integrity. Integrity is about doing what you say you’ll do, even when it’s hard. It’s the same principle that builds trust with your team. When you honor commitments to yourself, you’re building the muscle to honor commitments in the workplace. Personal accountability and self-discipline go beyond enhancing your overall wellness and are skills that are directly transferable to your leadership at work.  Action Tip:  Start with one manageable habit, like committing to a 10-minute meditation or walk every morning, and hold yourself accountable. Small wins build momentum! 2. Lead by Example Great leaders don’t just set expectations—they live them. When you show up for the hard things (like exercising on a tough day), you are subconsciously strengthening your leadership habits through personal growth. Most importantly, you cultivate the kind of character that inspires trust and respect.  When I first started to take self-care seriously, I thought it was something I was doing for myself. It felt anonymous. But my coworkers, supervisors, and senior leadership noticed it right away and what’s even more rewarding - they wanted to take their own health more seriously because of it.  This is about modeling the behavior you want to see in others. Your personal discipline can set a standard that uplifts your team, family, or community. Action Tip:  Share how a personal habit (like journaling or gratitude practice) positively impacts your energy or decision-making with your team. Inspiration is contagious! 3. Fuel Creativity and Energy Starting your day with intentional habits like exercise, gratitude, or learning supercharges your brain for success. These activities release endorphins, boost focus, and spark the creativity needed to solve complex problems. For years, I dealt with chronic career burnout and constantly found myself spending the better part of the morning in a fog, blankly staring at my computer screen.  Once I started my days with an intentional wellness routine, I started to see a direct correlation to how much more productive and creative my days in the office were right from the start.  My problem solving abilities improved tremendously and effortlessly as well.  The truth is your energy fuels your team’s energy, and it all begins with the rituals you commit to daily. Action Tip:  Experiment with a morning routine that includes at least one habit for your mind (reading), body (exercise), and spirit (gratitude). Notice the difference in your focus and mood. The Virtuous Cycle of Discipline and Leadership The power of personal discipline in developing professional leadership and relation between the two isn’t one-directional—it’s a powerful cycle. Every time you stay consistent with personal habits, you’re training yourself to lead with integrity, energy, and resilience. And as your leadership grows, so does your commitment to staying disciplined. When you’re tempted to hit snooze or skip your self-care, remember: these small actions are building the leader you’re meant to be. Action Tip:  The reality is that your consistency with your personal discipline will fluctuate but as long as you don’t quit, there will come a point where the scales will tip in your favor and you’ll have longer periods of consistent action and less “falling off the wagon.” Share Your Thoughts  How do your personal habits impact your leadership style? Share your thoughts in the comments below or tag us on Instagram @Fit.Wellness.In to show how you're leading your life and team with discipline!

Years and hundreds if not thousands of dollars’ worth of gym memberships, "healthy" shakes and supplements that, you guessed it, never worked, and other chronic occurrences in the last decade or so led to frustration and feeling stuck with my health. So, I'd love to share some valuable things I finally learned on this latest little wellness excursion I embarked upon a couple of years ago after struggling with some health issues a few years prior to that. Most of us make some drastic changes to our lifestyle only after some significant low point and that's sort of what happened in my case as well. Besides the issues I just mentioned, which we’ll go into another time, I struggled with other things. Perhaps the most significant one was overworking, which led to lack of physical exercise, lack of energy and ultimately chronic burnout. Playing sports, specifically tennis, was always a big part of my life growing up. Coaching tennis became my full-time job through my late teens and twenties and on and off through my thirties. Even after having my 3 kids, I could say I bounced right back to some of my fittest and healthiest years by playing and coaching tennis. Then, I made the decision to go to graduate school and work. So, 3 kids under four (complete with breast feeding, potty training, entertaining, and educating), graduate classwork, and an amazing job opportunity, was pretty much the beginning of that very slow but very steady downward spiral. It took about a decade, a couple of promotions and a couple of medical diagnoses to lead to that cold turkey decision to go back to a life of wellness as I was approaching 40. Now don't get me wrong, I am beyond proud of my graduate education and my professional career. Those were amazing years of growth, amazing experiences, and professional success I still enjoy today. I just definitely needed a big reset in my mindset, both for physical and mental wellness, and to develop a healthier relationship with work. So, me being me... once I committed, I read and researched and read some more and I'm still reading and researching all I can about wellness, fitness, nutrition, mindfulness, and mindset, which, no surprise; it's all connected. It all goes hand in hand. The great news is there is no shortage of content to learn from in the fitness/wellness/nutrition industry. It is, after all, a multi-billion-dollar industry with plenty of professionals each dedicated to different specific expertise. The not-so-great news is there is no shortage of content or professionals out there with different specific expertise. So, in my educational quest, I quickly realized that for every piece of advice you come across, there is a counter advice pretty much telling you the exact opposite. You have professional A telling you “You must do these things for X results…” then, you turn around and you have professional B saying, “if you’ve been doing these things to get X results, you’ve been doing it wrong!” Then, you have professional C having a third thing to say about it all. And the more I read, the more videos I watched, and the more research I did, the more I started to realize I was back to square one; not really knowing specifically what to do, where to start, what to commit to. Now, I think it’s human nature to want to find the thing, right? The one thing I need to do to get to my goal weight, my ultimate fittest, my ultimate healthiest. Just give me a list! From A to Z and tell me exactly how long it will take to get there. Oh, and please say it will be insanely quickly. The thing is that this whole wellness deal is not a one size fits all. There is no single formula to plug and play. I know that should be obvious, but, most often, it isn’t. For me, that was both the toughest and the most liberating thing to realize. You can’t just copy exactly what someone else is doing and expect their exact results. That was soul crushing because that would be a simple thing to do. However, at the same time, it was such a relief to finally see that the reason I wasn’t getting results wasn’t because there was something wrong with me. It is really a trial-and-error journey you must be willing to endure to find just what will work for you. What Works Here are 4 things that kept showing up consistently in my research, which can serve as gauges, if you will. You can monitor and rely on them, so no matter how you design your own wellness routine, if you apply these 4 pillars, the chances for success increase exponentially. Accountability – develop a system for showing up every day. Whether you schedule it in your planner, post about it so others keep you accountable or pair up with an accountability partner, make sure you choose something that works for you to keep you honest. Consistency – tracking your activities daily and accurately is key. If you stuck to your plan that day, document it. If you didn’t, be honest and document that, too. The one thing to avoid is to be a month in and rely on memory because you’ll either be very hard on yourself and feel like you had zero consistency, or very generous and feel like you killed it! Being consistent and honest about how consistent you’re being is really the only way to figure out if your plan is working. Patience – whatever plan you commit to, do it for a significant amount of time. What is a significant amount of time? I’ve seen ranges anywhere from 30 to 90 days before you can decide if you’re on the right track. Could it happen sooner? Of course! But can start to see progress sooner than that. But finding something you like that you can stick to, finetune it to your needs, and finally see progress, takes time and patience. Community – team up with people who have similar goals, desire to learn, and willingness to help. Having a community where you can get inspiration, share challenges, exchange knowledge, and just have fun, truly makes a difference. We tend to overlook this as part of our education, but this is one powerful free resource we should take advantage of more often. The next few posts in this series will explore specific topics related to nutrition, exercise, and mindset, using content I’ve learned from some of my favorite sources. I will also share my challenges with overworking, chronic burnout, and other unhealthy lifestyle choices and how I overcame them. My hope is that the content you find here serves as just another source of information from a different perspective because I’ve found that you can hear the same advice in different ways from many different people before someone presents it in a way that finally just clicks. More importantly, I hope you find this as a source of motivation to get you on your own way to wellness. Thank you so much for spending time here. I’ll see you next time! Until then, express gratitude often, pay it forward when you can, and be kind to everyone… especially yourself.

Are you struggling to find time for yourself while juggling a demanding career? As someone who spent years working 12-hour days, I discovered that the benefits of a morning routine can transform both your personal and professional life. Here's my journey from skeptic to believer, and the life-changing benefits that made it all worth it. Quick Navigation Confidence Boost Reduced Anxiety Mental Clarity Increased Energy Community Impact Key Takeaway:  A consistent morning routine doesn't just improve your mornings—it transforms your entire day, career, and life quality. I was never a morning person. The idea of waking up at 5 AM to exercise, journal, and read seemed impossible. But after years of chronic career burnout that regularly landed me in the ER, I had no choice but to try something different. What I discovered about the benefits of a morning routine completely changed my perspective. The Turning Point Starting my day with intentional activities rather than rushing to the office revolutionized my approach to work and life. Instead of feeling trapped in an endless cycle of long days and guilt-ridden breaks, I found a renewed sense of purpose and energy. The Science Behind Morning Routines Research consistently supports the benefits of a morning routine, with studies showing: 92% of highly successful people have a solid morning routine Nearly two-thirds of successful CEOs wake up at 6 a.m. or earlier Consistent morning routines can reduce stress levels by up to 32%   1. Confidence Boost: The Foundation of Professional Growth One of the most surprising benefits of a morning routine was the immediate impact on my confidence. What started as "just a few minutes of self-care" evolved into a powerful catalyst for professional growth. What Changed: Physical and mental well-being became visibly improved Colleagues noticed and respected my boundaries Professional opportunities increased Leadership qualities emerged naturally The simple act of prioritizing my morning routine sent a powerful message: I valued my health and set clear boundaries. This not only earned respect from colleagues and supervisors but inspired them to reassess their own habits. Research validates this experience: Research shows regular physical activity positively impacts of self-esteem Regular morning exercise can increase self-confidence and improve mood People who maintain morning routines are 44% more likely to report high career satisfaction 2. Reduced Anxiety: Finding Calm in Chaos Working in a high-pressure industry while being naturally anxious created a challenging combination. The structured nature of a morning routine proved to be a powerful antidote to workplace stress. Impact on Daily Work Life: Better handling of challenging situations Improved decision-making under pressure More balanced emotional responses Enhanced workplace relationships On days when I maintained my morning routine, I noticed a significant difference in my ability to navigate workplace challenges with composure and clarity. Scientific Evidence: University of Michigan research shows spending 20 minutes sitting or walking in nature can significantly reduce stress Morning exercise can have a profound effect on cortisol regulation 3. Mental Clarity: Unlocking Peak Performance The contrast between my "rush-to-work" days and my "morning-routine" days revealed a stark difference in mental performance. This benefit of my morning routine became particularly evident in my professional life. Before Morning Routine: Mental fog during critical morning hours Reactive to work emails from wake-up Scattered focus and reduced creativity Chaotic start affecting entire day After Morning Routine: Sharp mental state from day's start Protected morning peace Enhanced creativity and problem-solving Calm, positive energy flow Cognitive Research Findings: Mindfulness meditation improves cognition Research points to an inverse relationship between physical activity and cognitive decline 4. Energy Transformation: Beyond Just Physical Vitality The energy benefits of my morning routine extended far beyond the physical boost. It reclaimed precious time with family and transformed my work-life integration. Real-Life Impact: Sustained energy throughout workday Quality evening time with family Enhanced work performance Better work-life balance Improved personal relationships Instead of collapsing into bed after work, I found myself enjoying dinner with my husband and playing with our kids—moments I'd previously lost to exhaustion. 5. Knowledge Sharing: Building Professional Community The ripple effect of maintaining a morning routine extended into unexpected areas of professional growth. Sharing experiences and insights became a natural extension of my journey. Professional Benefits: Enhanced leadership presence Stronger professional networks Increased team collaboration Personal brand development Meaningful mentorship opportunities Research-Backed Morning Routine Elements Most effective components according to studies : Exercise - those who had a morning routine were also more likely (92%) than those who did not (79%) to describe themselves as highly productive. Meditation - 63% of those surveyed reported they meditate or practice some form of yoga and 75% Planning - of the 44% that said they planned their morning routine the night before, more than 40% reported lower stress levels. Getting Started With Your Morning Routine Whether you're a skeptic like I was or ready to make a change, here's a simple way to begin: Start with just 15 minutes earlier than usual Choose one activity that energizes you Protect this time from work-related activities Build gradually based on what works for you [ Want more guidance on how to build a morning routine that actually sticks? Check out my beginner's guide here.] Frequently Asked Questions About Morning Routine Benefits Q: How long does it take to see benefits from a morning routine?  A: While some benefits like mental clarity are immediate, sustainable changes typically emerge within 2-3 weeks of consistent practice. Q: What if I'm not a morning person?  A: Start small and adjust gradually. I wasn't a morning person either, but the benefits made the transition worthwhile. Q: Can a morning routine really impact career success?  A: Absolutely. The improved focus, confidence, and energy directly translate to enhanced professional performance. Q: What does research say about the optimal morning routine length?  A: Studies show 45-60 minutes is optimal, but benefits begin at just 15 minutes of intentional morning activity. Q: How do morning routines impact long-term career success?  A: Research indicates professionals with consistent morning routines are 44% more likely to achieve career goals and report 67% higher job satisfaction. Q: What's the science behind morning routines and productivity?  A: Studies show morning routines can increase productivity by up to 31% through improved cognitive function, reduced decision fatigue, and optimized energy levels. Remember: You can replace many things in life, but time isn't one of them. A morning routine isn't just about starting your day right—it's about transforming your entire professional and personal life to allow you to be present in the moments and with the people that matter most. Until next time, express gratitude often, pay it forward when you can, and be kind to everyone... especially yourself.

Not all transformations are physical. The best ones happen on the inside. And the changes that improve quality of life are the ones that, for me, hold the most value. I look at that picture on the left — always exhausted, not always present, overworking and oversleeping, stressed and unhealthy — and I’m reminded that’s what coaching helped me transition out of. That’s why almost 3 years later I still show up and it’s my reminder not to ever go back to that. Side note: and so sad to admit, that photo below, on the left was taken during a trip to Universal when my kids were younger and I don’t really remember any of it. All I recall was taking the trip stressed, over only a day and a half because I never properly took time off from work. I wish I could go back to share the excitement with my kids I know I missed that day. When I began coaching I had all the fears in the world and overthought all the things. I was searching for something that would transform the way I sustainably approached fitness and nutrition. But I was fearful of failing, of not being good at it, of being judged. Despite those fears, I eased into it because I knew something had to change if I wanted to live differently. And little by little people started to tell me they were motivated by just watching me. I cannot begin to describe what an amazing feeling that is! When fear tries to creep back in, because it always does and always will… I go back to basics that got me started. I go back to the number one job I have as a coach, and that’s to put my wellness first. Now, I get to help others design a lifestyle that will not only make a positive impact in their own life but that will also set a good example for those around them. I couldn’t imagine not doing what I do and for that I’m forever grateful to the coaches that mentor me and I get to call colleagues and friends. My advice to you is simple: when an opportunity to learn from others presents itself and has the potential to change your life, go all in. Don’t wait for the perfect time (that doesn’t exist.) Don’t fear you’re not ready (no one ever is). We learn with one small step at a time and through imperfect action. Go for it.

Overworking and being overly busy can be, and often is, regarded as a badge of honor. A sign of a dedicated employee. A hard worker who’s truly passionate about what they do. And it’s not only difficult to identify, but also really hard to correct when you’re in the midst of it and love your job and the people you work with. How did I deal with chronic burnout? I didn’t. For years I had never even heard of the term burnout. It wasn’t until I began dealing with physical health issues that were unrelated to burnout but exacerbated by it that I began to learn about it. And the reason I didn’t realize I was experiencing chronic burnout was most likely denial. Some of the things I was subconsciously telling myself: This is just a phase - the heavy workload will decrease soon; you just have to stick it out a bit longer. Others are counting on you, and you can’t let them down. Just need that holiday break or weekend getaway to feel recharged. Keep it together! If you stress, you’ll stress others. I didn’t know at the time that each of those were blaring red flags that something is truly wrong. You shouldn’t look forward to holiday break just to recharge from overworking. And I’ve learned all the * insert any number here * tips to avoid burnout. They’re always the same: Make sure you get a good night sleep, Eat well (what does that mean?), Exercise, Take time off, and My favorite - ask for help! Ask for help? I didn’t even know I needed help! This is all great, well-intentioned advice; I’m not knocking it. It’s just that: number one, it’s easier said than done, and second, that’s too many things to do all at once. Here is what helped me: I implemented one very small change at a time. I started with waking up a little earlier and going for a 15-minute walk around the block. I did that for several months before building up to a whole morning routine. That very first change was immensely powerful in calming my anxiety and putting things into perspective. And most importantly, it kept me from compulsively starting to work as soon as I opened my eyes in the morning. The truth is that before I started implementing those small actions, I was very unhealthy. I skipped meals, I didn’t work out, I worked from when I opened my eyes until my head hit the pillow at night and did it all over again the next day. For years! The anxiety, stress, digestive issues, feelings of guilt, were all explained away and blamed on work. The benefits of adding physical activity slowly, working up to a full routine, adding small nutrition changes to my day were invaluable to my health, my work, and my confidence. Suddenly, I was sharper after that morning run. I felt more productive at work, had a clearer mind, and felt so much healthier and happier. My digestive issues slowly started to resolve as well. And, unintentionally, this new routine helped me set the boundaries I never could before. Everyone at work and at home knew I was embarking on this wellness journey. They respected it, helped me stay accountable and it even motivated them too. Thank you so much for spending time here. I’ll see you next time! Until then, express gratitude often, pay it forward when you can, and be kind to everyone… especially yourself.

Are you guilty of applying band aids when what you really need is a cast? I know that’s a strange analogy but hang with me for a sec while I try to make sense of it. But what I’m really asking is if you’ve ever felt on the verge of physical and mental exhaustion, ignored the red flags, and: Continued life and business as usual Continued to overwork Continued to overcommit at work and at home Continued to say yes to all things I am totally guilty, and I know many of us are. I don’t know if this is an eldest daughter thing, a catholic thing, a people pleaser thing or a combination thereof but my personal pattern during most of my professional career used be to ignore the signs, feel ill, and continue right through because I didn’t have any “real” signs of sickness – you know like a fever or a broken bone or other visible symptoms. What I would feel instead was acute stomach pain, headaches, severe fatigue, detachment, and other things that I would justify as a little stress – nothing a good tea and some ibuprofen couldn’t fix. Those were my band aids. But when you’re stretched so thin that you’re sprained; at that point, what you need to heal is a cast not a bandaid. What does a cast mean in this context? Rest. Time off. Stillness physically and mentally I had such trouble enjoying free time. All I felt was guilt and was completely incapable of taking a proper vacation. And then what would inevitably happen? The stress would become debilitating forcing me to take the time off I was avoiding. The sad part? What was supposed to be vacation was me avoiding people and sleeping to recover. The time off was the “cast” until I healed enough to head right back to work. Taking a day off for me used to be unthinkable! I took pride that in over a decade I could count the sick days I took with one hand. And if I told you all the weeks of vacation, I lost over the years... I don’t think you’d believe me. Or you’d feel really sorry for me. The worst part? I thought that was something to be proud of! I was tough, hard-working and loved what I did. I never recognized when I was approaching burnout or, even worse, when I was way past running on empty. That was definitely not the role model I wanted to be to those around me at work and at home. I slept away many significant moments in my kids’ lives. So, I started to research and anything and everything I could to learn why I was in this constant cycle of chronic burnout and how I could recover and prevent it for good. Over time, I started to recognize patterns and gain the self-awareness to discover the main two things that were contributing to my chronic burnout cycle: Lack of self-care and lack of boundaries. It took a while but once I made the decision to make self-care a non-negotiable part of my day, things shifted in a big way. Boundaries setting naturally came as a byproduct of my redesigned lifestyle. I started with baby steps, but my routine evolved slowly but surely into what it is today. Here is how I start and end each day to protect myself from ever falling into an overworking, chronic burnout cycle: I start my day with personal development. This could include reading, listening to audiobooks or podcasts, or doing a LinkedIn Learning course. I Exercise. I don’t have to tell you what those endorphins do for you, your mood, your energy, your work productivity, your mental clarity, and your confidence the rest of the day. I pay attention to my nutrition. I’m not a fan meal prepping but I do follow a nutrition plan that I prepare for every Sunday so it’s easy to stick to all week and there’s no room for guessing. I have a set bedtime. At 9pm, my phone turns to sleep mode and reminds me that bedtime is 10pm. The consistency of going to bed and waking up at the same time every day helps set you up for better sleep quality. I’m definitely still a work in progress but, these days, I’m much better at recognizing when I’m on the verge of burnout before ever needing that “cast.” I want my vacations to be intentional and enjoyable with friends and family. I want time off to help me recharge in a healthy way not to force me to not move. If you relate, I have two questions for you: have you learned to recognize the signs and, if so, what are your strategies for avoiding burnout?

When it comes to personal development, there are countless topics and strategies out there to explore depending on the specific goals you set for your own life. There are amazing books, courses, and podcasts to choose from, which will be a topic for another day because I can go on forever on those. No matter what topic or strategy you focus on, they all seem to relate to five major categories: mental, social, emotional, physical, and spiritual. When I got to a point in my career where I was putting in 16 to 18 hours a day, including evenings and most weekends, consistently for several years; it was no surprise I was not at my best. I was severely compromised in all five categories. Today, I want to share the personal development goals that I made part of my daily routine because they truly changed my life. I went from a career I loved with no life to a life I love that includes a career and two freelance businesses that make each day rewarding, fulfilling, and led to improve my relationships with family and friends. But the most important part to me is that these simple habits are setting an example I want my kids to witness and learn from. If you find yourself stuck in an endless cycle of overworking and exhaustion, feeling like you can’t possibly fit any wellness and self-care into your day; I hope you give the four personal development strategies below a try. They will not only show you how prioritizing your own wellness and development is absolutely possible and necessary, but they just might help improve your work-life balance like they did mine. This daily routine takes an hour or less of my day. Some days I do it all in one block of time, other days I get it in throughout the day. No matter how you approach it, the key to success is, you guessed it, to plan ahead. One last thing to note is to not try to implement all of the at the same time. Start with one and then add others gradually as you build these daily habits into a beneficial routine. 15 Minutes to Learn I start my days the same way each day. I read (or listen if it’s an audiobook or podcast) personal development content for 15 minutes. When I started this routine two and a half years ago, I desperately needed inspiration and strategies for changing the way I worked. So, I started with the book The 7 Habits of Highly Effective People by Stephen R. Covey. It’s a book I already owned because I had to read it back when I was in business school. It’s a fantastic book that you can refer back to over and over again and always learn something new you can implement. Implementing just a few minutes of learning into my day had one surprising and unexpected benefit. It gave me a great deal of introspection into what I loved about my career, what I was naturally good at, what I needed to improve on, and, ultimately, the insight I needed for a successful career change at the age of 40. Other resources I’ve loved throughout this journey are the podcast WorkLife by Adam Grant, the book The Slight Edge by Jeff Olson, and the book The One Thing by Gary W. Keller and Jay Papasan. 15 to 30 Minutes to Exercise We all know the amazing benefits that come with moving your body. Yet, it is very easy to forget about them when we don’t prioritize exercise, or we fall off the wagon if we were exercising for a bit. It is so easy to blame work, hectic days, and the daily responsibilities of our adult lives as the reasons why we skip workouts. But something I go back to often to remain motivated is the distinct impact I felt when I simply started to add a 15-minute walk/run around the block to my morning routine. Prior to adding this activity to my morning, I would wake up with just enough time to get ready to run out the door for work. Most mornings I’d cut it so close, my morning was a hectic mess. By the time I was in front of my computer, I’d be in a mental fog that would take a good hour or longer to get out of. It wasn’t the physical benefits that were loudly manifesting. It was the mental clarity that came with this habit when I was able to stick with it regularly that made a great impact in my workday. I was sharper, had way more energy, felt way more confident, and thought quicker on my feet. Since then, I’ve graduated to a full variety of strength training workouts ranging anywhere from 20 to 45 minutes depending on the day. I either do it first thing in the morning when I have to go into the office or fit it in at lunchtime since I now work from home most days. No matter when it happens, I no longer can imagine my day without it. When days get tough (because they will) I go back to basics and take that 15-minute walk around the block. 10 to 15 Minutes for Gratitude and Journaling I’m sure you’re no stranger to the benefits of practicing gratitude. It has been highlighted and well documented, especially in recent years. It is as low hanging fruit as they come as far as healthy habits go and it’s said to decrease stress and increase self-esteem and overall happiness. Journaling goes hand in hand since gratitude is one of the best things to journal about. Other great things to journal about are your day to day, your vision for the future, and the most important things you want to accomplish today, this week, this month, this year… you get the idea. If you don’t know where to start, there are a number of guided journals and a vast number of free resources to learn from. A good place to start is to write down one thing you’re grateful for each day and why. You’ll be pleasantly surprised at the introspection that comes from this simple habit and the impact it can have in your overall confidence. Pay It Forward Any Chance I Get I’ve been blessed with great role models in life and at work. From my parents to amazing bosses and colleagues, they all share one thing in common that I strive to always implement in my life. They all set the example when it comes to helping others. I love to take what I’ve learned from them and what I learn each day that contributes to my success, and make sure I share to contribute to someone else’s success. From taking five minutes to highlight a colleague’s strengths as they knock a project out of the park, to sharing my wellness knowledge with my friends and family members, to mentoring someone through a task; there is no better feeling than knowing you’re making a positive impact in someone’s life, the way others made in your life. Thank you so much for spending time here. I’ll see you next time! Until then, express gratitude often, pay it forward when you can, and be kind to everyone… especially yourself.

Recently, I wrote about the power of accountability, consistency, patience, and community as gauges for measuring progress and reaching success on our way to wellness. You can read that post here . Today, I remembered a story that was kind of an aha moment as I was thinking about mindset and how it affects performance. It connected some dots for me, and although it may not be some huge revelation, it may be an important reminder about how powerful your mindset truly is. When I was in college, not sure if late teens or early 20s (aka freaking eons ago) I was playing a competitive tennis match. My opponent and I had played many times before and were pretty evenly matched. In this particular match, I was losing badly. I lost the first set 6-3 and was losing the second set 5-0. It was my serve. One more game and she would win the match 6-3, 6-0. In my head, I had already lost. But I didn’t want my score to be zero in the second set. Or, in tennis speak, I didn’t want to get “bageled”. Anything but a bagel! I had seconds to figure out what to do to get at least one game in. I looked up at the sun trying to see if I could adjust my toss. Maybe that was the issue. I was reaching. Then, I noticed my vision was partially blocked and wasn’t sure why. I was wearing a hat that day because so many people (aka mom and grandma) kept warning me against sun damage. It was the first time I wore a hat to play an actual match because they often gave me headaches. So, I took the hat off. I thought to myself - that’s probably it! “You’re not used to the hat and it’s blocking the line of sight,” I told myself. "That’s totally it!" Was it though!? Who the heck knows! And did it matter? I went on to win that game. It’s now 5-1, her serve. It’s a long, long way for me to come back. But, in my head, I believed I had solved the issue. I had come up with the reason I was losing. That belief, together with a more positive attitude plus action to focus on one point at a time, then one game at a time; led me to come back and win that set 7-5. And then went on to win the match in a third set tiebreak. I went from not believing I could win to, little by little, believing that I could. The reason didn’t seem to be of much consequence. The difference is that instead of using the hat as an excuse for losing, I chose to use it as the solution to turn things around. Why did it take me twenty-plus years to understand and apply this in life more often? Mindset and belief are way more powerful than we sometimes give it credit for. Perhaps we don’t realize that focused, small actions, repeated consistently, over time - done with a positive mindset and belief that things can be achieved - often lead to seemingly impossible results. But it happens all the time and I’m willing to bet most of us can think of similar stories when we dig deep into our experiences. It took a long time for me to believe that but if you really search, you’ll find plenty of evidence that anything is possible. Will it always work? No, but it will always be worth a try. Thank you so much for spending time here. I’ll see you next time! Until then, express gratitude often, pay it forward when you can, and be kind to everyone… especially yourself.