Podcasts about key you

Send us a textIn this insightful episode, Jennifer Raams, a business coach specializing in helping practice owners, shares practical strategies for integrating well-being into the fabric of their businesses. Discover how prioritizing your personal well-being can lead to greater success, prevent burnout, and foster a thriving work environment for you and your team. Jennifer draws on her own experiences scaling a business and her expertise in mindfulness to offer actionable tips that busy leaders can implement immediately. Here are some of the key takeaways:Well-being is Foundational for Success: It's not just a nice-to-have; prioritizing your well-being is crucial for sustainable business growth and preventing burnout.Intentionality is Key: You need to be deliberate about building practices that support your life amidst the demands of business ownership.Small Actions Matter: Incorporating well-being doesn't require huge time commitments. Quick moments of mindfulness, hobbies, and intentional breaks can make a significant difference.The Leader Sets the Pace: Your energy and how you show up directly influence the culture and well-being of your team.Mindfulness Beyond Meditation: Mindfulness can be integrated into everyday tasks, like focusing on your breath or the sensation of washing your hands.The Value of Free Time: Stepping away from work for dedicated periods provides perspective, recharges your energy, and helps you reconnect with your "why."Connect with Jennifer Raams:Book A Call: https://calendly.com/jennifer-practicefreedomu/discovery-call Facebook: https://www.facebook.com/profile.php?id=61568421776532LinkedIn: https://www.linkedin.com/in/jennifer-raams-executive-coach-9a92b293/Click here to take the quiz and discover where you're at in your business journey: Practice Quiz: https://practicefreedomu.com/practice-quiz/jraamsVirtual Rockstars specialize in helping support or replace all non-clinical roles.Book a free call to learn how a Virtual Rockstar can help scale your physical therapy practice.Subscribe here to our completely free Stress-Free PT Newsletter for your weekly dose of joy.

Balancing the unexpected can be one of the biggest challenges for first responder households, especially during emergencies at home or the holidays. In this episode of the Tactical Living Podcast, you'll learn practical tips to manage these unpredictable moments (Amazon Affiliate Link) as a couple. Whether it's a sudden call into work or navigating the stress of missed celebrations, this episode offers actionable advice to help you stay connected and resilient during life's most chaotic times. Why Communication is Key: You'll discover how open and frequent communication can help you and your partner prepare for potential disruptions, like last-minute schedule changes or holiday emergencies, so you're always on the same page. How to Create Flexible Plans: You'll learn how to prepare backup plans for family gatherings or childcare, giving you peace of mind even when unexpected situations arise. Strategies for Dividing Responsibilities: Find out how splitting tasks strategically—like one partner handling logistics while the other focuses on immediate needs—can reduce stress and keep your household running smoothly. The Importance of Prioritizing Self-Care: This episode will teach you how to maintain your well-being and strengthen your relationship by setting aside time to recharge and reconnect after stressful events. How to Build a Support Network: Discover the benefits of leaning on a trusted network of friends, family, or colleagues to help you manage the load during emergencies. Why This Matters: Navigating emergencies as a first responder household requires resilience, flexibility, and teamwork. You'll gain insights into how managing these challenges together can strengthen your relationship and create a sense of stability even in the most unpredictable circumstances. Listen now to learn how you can turn chaotic moments into opportunities to grow closer as a couple while keeping your home life grounded.   Secure your firearm with my buy one get one free affiliate code from STOPBOX http://stopboxusa.com/LEOWARRIORS All viewpoints discussed in this episode are for entertainment purposes only and are simply our opinions based off of our own experience, background and education. Want to be a guest on Tactical Living? Send Ashlie Walton a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/1594754484675x841981803913560400 #policepodcast #policeofficer #leowarriors #thinbluelineusa #firstresponder #lawenforcementpodcast #LawEnforcement #LEOWarriors #emergency #trauma    ⩥ PLEASE SUBSCRIBE TO OUR YOUTUBE CHANNEL ⩤ https://geni.us/wAtlvPu     CLICK HERE for Amazon's Today's Deals on TACTICAL GEAR: https://geni.us/KmvaOVM (Affiliate Link) (Ad) Some product links are affiliate links which means if you buy something by clicking on one of our links, we'll receive a small commission.   CLICK HERE to join our free Police, Fire, Military and Families Facebook Group: https://geni.us/YM5tsB   Check out our website and learn more about how you can work with LEO Warriors by going to: https://www.leowarriors.com/   Like what you hear? We are honored. Drop a review and subscribe to our show.    The Tactical Living Podcast is owned by LEO Warriors, LLC. None of the content presented may be copied, repurposed or used without the owner's prior consent.   For PR, speaking requests and other networking opportunities, contact LEO Warriors: EMAIL: ashliewalton555@gmail.com. ADDRESS: P.O. Box 400115 Hesperia, Ca. 92340 ASHLIE'S FACEBOOK: https://www.facebook.com/police.fire.lawenforcement   ➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤➤ This episode is NOT sponsored.   

In this engaging episode of the Shark Theory podcast, host Baylor Barbee confronts his own biases and explores themes of authenticity, self-awareness, and the importance of focusing one's energy on the areas that truly matter. Baylor humorously reflects on his change of heart towards the footwear brand Crocs, using this personal anecdote to discuss broader life lessons about authenticity and finding your niche. As Baylor delves deeper, he emphasizes the significance of understanding that not everyone will resonate with your message—and that's perfectly acceptable. In an age where everyone is eager to share opinions, Baylor argues for the value of pursuing deep knowledge over superficial engagement, encouraging listeners to focus on areas where they can truly make an impact. The episode challenges individuals to abandon the noise of unsolicited opinions and instead defy the pressure to conform, find their true audience, and pursue excellence in their chosen domains. Key Takeaways: Authenticity is Key: You don't have to be everyone's cup of tea; focus on being authentic in your pursuits and attract the right audience. Know Your Limits: It's okay to refrain from sharing opinions on topics where you're not an expert. Pursue Informed Opinions: Before voicing opinions, ensure you're informed and knowledgeable about the subject matter. Focus on Niche Expertise: Rather than dilute your energy trying to appeal to everyone, hone in on what you excel at. Grow through Exploration: Engage with diverse viewpoints and be open to evolving your opinions through learning. Notable Quotes: "I don't have to like Crocs because there's millions of other people that do." "You should focus on being liked only by the right people." "If you're not part of a solution in anything, then you are part of the destructive noise." "I care that you know why you vote for who you vote for." "True growth is when you're open to changing your opinion or your beliefs if you get better information." If you're looking to sharpen your mindset and achieve your goals, we've got you covered. Download our FREE Mindset Resources to get started on your journey to personal growth. Don't forget to check out our exclusive Shark Theory Apparel and Books for more tools and inspiration. Interested in taking your organization to the next level? Book Baylor to speak to your organization or at your next event. Mindset Matters - Let's make yours Unstoppable!

“You're only going to ever achieve as much in your business as you've achieved in your personal development.” - Laura DiBenedetto   In this episode, Laura DiBenedetto, the best-selling author of The Six Habits, joins the show to discuss her journey to retiring with a six-figure passive income. Laura shares her approach to entrepreneurship, which revolves around creating a company that others will enjoy working for and treating people well. Her story provides motivation for anyone considering starting their own business.   Laura DiBenedetto is an author, three-time founder and CEO, TEDx speaker, success coach, podcaster, educator, researcher, and passionate sovereignty advocate.    Listen in to gather tips on planning your retirement and the way to cultivate mindfulness in your day-to-day.   [00:01 - 06:30] Retiring with a Six-Figure Passive Income   Building a successful business at age 19 and went on to retire at 37 Entrepreneurship is a great way to find out about yourself and learn new skills. Retire when you are ready and not because you are burnt out.   [06:31 - 15:36] Thorough Planning for your Retirement   Laura talks about being retired as a way to save her life. Consider having an exit strategy and know the challenges of transitioning into retirement. Take the time to plan for a better retirement.   [15:37 - 38:50] Mindfulness is Key   You are responsible for your own energy, and whatever you take in will be the direct reflection of what you're able to put out. You have to be very mindful of the energy you're ingesting. There is no shame in going through bankruptcy. It can be a fresh start. View failure as a learning experience that will help you grow as an entrepreneur. It is important to ask yourself good questions and to get help from others.   [38:51 - 40:54] “Educate, Motivate, and Inspire” Segment   What do you want tomorrow you to do? You're only going to ever achieve as much in your business as you've achieved in your personal development. Just do it. Get a coach that terrifies you slightly.   [40:55 - 43:04]  Wrapping Up!    Connect with Laura Links below Final announcements Connect with Laura by checking out her website and following her on LinkedIn. Key Quotes “The habit of goodness, it's continually seeking good things that add to you. So the habit of goodness, it's continually seeking good things that add to you and it is the removal of bad things that subtract from you." - Laura DiBenedetto   “Don't get so emotionally involved… Don't make it emotional. Like failure, it's not emotional. It's a learning experience.” - Laura DiBenedetto     Let's get connected!  Website: http://financial1st-aid.com Email:  Vmccoyesq@financial1st-aid.com    Facebook: https://www.facebook.com/Financial1st-Aid-108554114941620 LinkedIn: https://www.linkedin.com/in/vera-mccoy-62917967/      LEAVE A REVIEW + and SHARE this episode with someone who wants to move from bankrupt to abundance. Listen to previous episodes on Spotify, iTunes or wherever you get your podcasts! 

Do you have a blueprint for your syndication business? If you don't then you need to listen to this show because Vinney who has done more than $300,000,000 in apartment syndications has a blueprint that he is not only going to share with you but explain his process in detail. Vinney explains why he wishes he could change the way people think about apartment syndication. Syndication = “OPM” which means pulling other people's money together to make everyone a profit. That is what syndication is all about “OPM” if you are a smart business person like Mr. Smiles then you know your investors come first. Vinney even gives the goods on what the top 5 things you need to do continuously to build a successful and profitable apartment syndication business. SHOW TAKEAWAYS What 5 plates do you need to spin? Why is “OPM” important to grow your business? No plan = no future! The advantages of not only purchasing a building but running one Team members are KEY You may want the world but you need to qualify for a loan ------------------------------------------------ About Vinney (Smile) Chopra: Vinney is a real estate investor, syndicator, International best-selling author, host of 4 podcasts, multifamily educator, mentor, dedicated husband of over 40 years and father of 2 children-Neil and Monica, residing in Danville, California (near San Francisco) for 40+ years. Vinney came to this country with only $7 in his pocket and a dream. Vinney has now built a portfolio of over 6,500 units amounting to over $650 Million in the multifamily, senior assisted living and hospitality arenas. He is passionate about helping others achieve financial freedom and giving back to our seniors who have given us so much. Learn more about Vinney: https://vinneychopra.com/ Learn more about investing with Vinney: https://vinneychopra.com/investor/ Apply for Mentorship: https://vinneychopra.com/mentorship/ Vinney's Youtube: https://www.youtube.com/c/VinneyChopra/videos Vinney's Linkedin: https://www.linkedin.com/in/vinney-smile-chopra/ Vinney's Instagram: https://www.instagram.com/vinneychopra/ Vinney's Free Book: https://vinneychopra.com/freebook/ ------------------------------------------------

On a new episode of OFF TOP, Young Dolph & his cousin Key You have performanceGlock sits down with hosts Rapsody and Big Tigger to talk still being independent,  being a hustler, being cousins with the late Juice Wrld, importance of managing your money, new music, and not wanting his son to make music. 

One of the things clients ask ALL the time is 'how do you manage to create SO MUCH content? You never seem to run out of ideas.'One this episode of the podcast I'm sharing how I think about creating content.Then, I'm teaching you exactly how to create MORE...without also driving yourself bananas.Here's the KEY:You already have ALL the ideas and all the skills needed.It's just a matter of how you collect and use them...You're closer than you think!

This week has been action-packed focussing 100% on Sales On Monday Ella shared her experiences working with Wowcher Tuesday we shared 5 tips on making those sales for re-opening Wednesday was all about building KLT And yesterday we discussed 3 payment methods you should be using Now for today...an overview of the week ❗️Sales❗️ You either love them or hate them Now for anyone that really knows The hardest apart of the entire set up is getting in contact and selling Setting up an Ad is the easy part Building that KLT is simple ⬇️ Chasing them and booking them in is tough And then it comes to the Sale

The three things you need to have for a successful holiday season: A solid plan Accountability with yourself and others Set and stick to boundaries   If you’re dreading the holidays, trust me, you are not alone. From family drama, food choices, and plans changing to stress, upset, and disarray, the holidays are a wild time! Let’s talk about how you can approach them without dread.   The Chief Complaint: “I’m Dreading the Holidays” Holidays come with their own stress and difficulties. Especially as physicians, we’re likely to absolutely dread them. Wouldn’t it be nice not to have to do this?   You Need to Make a Detailed Plan I know that the holidays will look a bit (or a lot) different this year, but that doesn’t necessarily make them any less stressful. Planning for the holidays is so incredibly important and is the first thing you need to do to keep your holidays dread free. So first things first, get yourself a calendar and mark important dates in it. Include what days you’re working, when you’re taking holidays, what family events there are, and any other thing you can think of to include. This lets you know, at a glance, what you need to do and when. Then I want you to do a regular thought entry exercise. Even for 3 minutes a day, take the time to write down exactly what you’re feeling. Look for patterns and notice how your emotions ebb and flow. I also absolutely know what it’s like to dread the holidays when you’re following a specific eating plan. I want to reiterate that I don’t believe any foods are bad, but they might be “sometimes” foods. My best advice is to eat when you’re hungry and stop eating when you’re full. I would also recommend setting a minimum amount of exercise into the holidays. Don’t overcommit yourself at all, but be flexible. If you can’t make it to the gym, maybe you can go for a long family walk!   Accountability and Boundaries are Key You should also look at accountability for the holidays. What does this look like for you? How can you make accountability work as smoothly as possible? For some people, group accountability, like my 3-Day Thanksgiving Workout Series, is the key to them staying on track. But for others, group programs don’t work and it’s all down to them as an individual. Figure out what kind of accountability works best for you and hold yourself to it. Along these same lines, set yourself some boundaries. Yes, I said to yourself. If you can’t stick to your own boundaries, it’s more unlikely that other people will, either. You should also set some clear boundaries with the people you’re spending the holidays with. And, I also want you to ask yourself if you respect other people’s boundaries? This can help you examine your own.   Homework for Women Physicians Ask yourself what you need to do to create headspace this holiday season. Are you a boundary pusher? Let me know in the comments on the episode page.   In This Episode  Why you need to have a plan for the holiday season [4:15] How to come up with new, extra special ideas when you can’t do usual holiday plans [7:00] Why you should allow yourself the flexibility in your plan to adjust your diet plan over the holidays [13:00] What accountability over the holidays looks like [21:33] Why you should evaluate your own relationship with boundaries [25:20]   Quotes “The whole idea of knowing what to expect is huge. As long as you know what to expect, you’re already setting yourself up for success.” [4:56] “Planning is one of those things that can absolutely free time up for you and also allow you to enjoy the experience even more.” [7:35] “You can get a great workout by doing so many different things. Go ahead and use that to your advantage and just think about how you can think outside the box!” [20:15] “You have to realize that you don’t need anybody to be looking over your should to make sure you’re checking boxes. This is about you doing this because you’re worth it.” [22:49] “The more that you can respect your own boundaries, the more you will expect other people’s boundaries.” [25:08]   Resources Mentioned Check out the full episode page here Join The 3-Day Thanksgiving Workout Series  7-Day FREE Mind-Body Activation Program  Join the G.O.A.L.S. Society Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 26: “No One Can Do It As Well As Me” Episode 25: “Everyone Needs Something From Me” Episode 8: “I Lose All My Progress On Weekends”

Personal trainer, peak performance coach, and podcaster Ted Ryce has overcome a tremendous amount in his quest to live a legendary life. Ryce has worked with Fortune 500 CEOs, busy professionals, and celebrities, including Richard Branson, Ricky Martin and Robert Downey Jr. He helps his clients develop and stick with high-performance habits that help them manage stress and adversity and lead more successful lives. His philosophy is that being a high-performance person, one who chases and achieves their biggest goals, isn’t a luxury, it’s a necessity to survive and thrive in the modern world. Favorite Success Quote “Don’t ask yourself what the world needs, ask yourself what makes you come alive and go do that. Because what the world needs is more people to come alive” ~Howard Thurman Key Points 1. You Need to Come Alive  The world is full of people who are dead on the inside. They are living and breathing in the literal sense, but their lives lack the passion. They wake up in the morning with no fire in their bellies. They simply go through the motions, doing things that they dislike because of societal conditioning. What the world needs, what you need, is to come alive. To live a life every day that is of your choosing, doing things that you love and spending every day of your life living with deep passion. Forget what society and your parents taught you. You need to do what will make you come alive, period. 2. You Need to Push Yourself Physically to Succeed at Life  Your health is a critical part of succeeding at life. If you are not pushing yourself physically in the gym and challenging your body on a daily basis, then you are doing a disservice to your career, your family, and your personal growth. Whenever you push yourself in the gym, you can push yourself harder in life. You wake up with more energy and can live life on a level 10. 3. Consistency is Key You will never have the body of your dreams, the woman of your dreams, or the millions in the bank account if you are not consistent. You need to be consistent. Set a plan and stick to it. Don’t make excuses, don’t allow life to get in the way. As Nike says, “Just do it!” 4. You Need More Experiences  If you are feeling lost in life, you need to experience more things. Pack up your bags and travel around the world. Move to a new city. Try out a new career. Do whatever you have to do to give yourself more experiences and grow into the man that you want to become. 5. Life is a Marathon  Life is not a a sprint, it is a marathon. You cannot expect to achieve all of your goals and dreams within a year. It takes decades of dedication and consistency. And even then you will never truly arrive at any sort of destination. Life is a never ending journey. You will never arrive, and that is ok. 6. Training Routine to Build Strength  If you are looking to build strength and become (literally) the strongest version of yourself. Follow the below routine. Workout 4 Days a Week  Monday: Upper Body Tuesday: Lower Body Wednesday: Rest Thursday: Upper Body Friday: Lower Body Weekend: Rest Exercise Selection For exercise selection, stick to big lifts. Deadlifts, squats, bench press, and overhead presses should comprise the majority of your workout. Pick 2 based on the training day, for example, if you are doing upper body, complete Bench Press, and Shoulder Presses. Then pick 2-3 supplementary exercises of your choice that are in the same muscle groups to compliment your workout. Sets and Reps Option 1 Month 1: 4 sets of 12-15 Month 2: 4 sets of 6-8 (higher weight) Month 3: 4 sets of 4-5 (higher weight) Option 2: Week 1: 4 sets of 6 Week 2: 4 sets of 8 Week 3: 5 sets of 8 Week 4: Deload (Same sets and reps as week 1 with 30-40% less weight) An Added Note The most important part of any training program is called linear periodization. This is the concept of basically incrementally increasing the weight that you are pressing or pulling to continue forcing your body to grow and adapt. Always seek to add one more rep, just a little bit more weight, or another set to your workouts so that you are continually improving and pushing your body. 7. Bonus Routine for Fat Burning  An easy trick to help you burn some extra fat is to complete the following workouts either on your off days or as a finisher to your workouts. Week 1: 5 Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) Week 2: 10 Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) Week 3: 15  Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) Week 4: 8 Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) 8. Sleep Better Here are a few tips to help you improve the quality of your sleep. -Download the app F.lux to dim the lights on your computer so that don’t disrupt your natural sleep cycle. -Invest in a sleep master mask (or just cover your face with a shirt) -Invest in a nicer mattress – Set your thermostat to 64 degrees F -Get ear plugs for noisy environments -Get to bed at the same time every night, preferably before 11 p.m.

Do you have a blueprint for your syndication business? If you don’t then you need to listen to this show because Vinney who has done more than $300,000,000 in apartment syndications has a blueprint that he is not only going to share with you but explain his process in detail. Vinney explains why he wishes he could change the way people think about apartment syndication. Syndication = “OPM” which means pulling other people’s money together to make everyone a profit. That is what syndication is all about “OPM” if you are a smart business person like Mr. Smiles then you know your investors come first. Vinney even gives the goods on what the top 5 things you need to do continuously to build a successful and profitable apartment syndication business. SHOW TAKEAWAYS What 5 plates do you need to spin? Why is “OPM” important to grow your business? No plan = no future! The advantages of not only purchasing a building but running one Team members are KEY You may want the world but you need to qualify for a loan Check out Mr. Vinney Smile Chopra at Text: 47-47-47 https://vinneychopra.com/ https://moneilinvest.com/ http://moneilmultifamilyfund.com/ https://www.facebook.com/VinneyChopra/ https://www.instagram.com/vinneychopra/?hl=en https://www.linkedin.com/in/vinney-smile-chopra-7b7b9619/ https://twitter.com/smilingvinney https://www.youtube.com/channel/UC_SGeOpnIHvXWqZE9dMUdlw/featured Syndication Made Easy with Vinney (Smile) Chopra https://businessinnovatorsradio.com/syndication-made-easy-with-vinney-smile-chopra/

Personal trainer, peak performance coach, and podcaster Ted Ryce has overcome a tremendous amount in his quest to live a legendary life. Ryce has worked with Fortune 500 CEOs, busy professionals, and celebrities, including Richard Branson, Ricky Martin and Robert Downey Jr. He helps his clients develop and stick with high-performance habits that help them manage stress and adversity and lead more successful lives. His philosophy is that being a high-performance person, one who chases and achieves their biggest goals, isn't a luxury, it's a necessity to survive and thrive in the modern world. Favorite Success Quote “Don't ask yourself what the world needs, ask yourself what makes you come alive and go do that. Because what the world needs is more people to come alive” ~Howard Thurman Key Points 1. You Need to Come Alive  The world is full of people who are dead on the inside. They are living and breathing in the literal sense, but their lives lack the passion. They wake up in the morning with no fire in their bellies. They simply go through the motions, doing things that they dislike because of societal conditioning. What the world needs, what you need, is to come alive. To live a life every day that is of your choosing, doing things that you love and spending every day of your life living with deep passion. Forget what society and your parents taught you. You need to do what will make you come alive, period. 2. You Need to Push Yourself Physically to Succeed at Life  Your health is a critical part of succeeding at life. If you are not pushing yourself physically in the gym and challenging your body on a daily basis, then you are doing a disservice to your career, your family, and your personal growth. Whenever you push yourself in the gym, you can push yourself harder in life. You wake up with more energy and can live life on a level 10. 3. Consistency is Key You will never have the body of your dreams, the woman of your dreams, or the millions in the bank account if you are not consistent. You need to be consistent. Set a plan and stick to it. Don't make excuses, don't allow life to get in the way. As Nike says, “Just do it!” 4. You Need More Experiences  If you are feeling lost in life, you need to experience more things. Pack up your bags and travel around the world. Move to a new city. Try out a new career. Do whatever you have to do to give yourself more experiences and grow into the man that you want to become. 5. Life is a Marathon  Life is not a a sprint, it is a marathon. You cannot expect to achieve all of your goals and dreams within a year. It takes decades of dedication and consistency. And even then you will never truly arrive at any sort of destination. Life is a never ending journey. You will never arrive, and that is ok. 6. Training Routine to Build Strength  If you are looking to build strength and become (literally) the strongest version of yourself. Follow the below routine. Workout 4 Days a Week  Monday: Upper Body Tuesday: Lower Body Wednesday: Rest Thursday: Upper Body Friday: Lower Body Weekend: Rest Exercise Selection For exercise selection, stick to big lifts. Deadlifts, squats, bench press, and overhead presses should comprise the majority of your workout. Pick 2 based on the training day, for example, if you are doing upper body, complete Bench Press, and Shoulder Presses. Then pick 2-3 supplementary exercises of your choice that are in the same muscle groups to compliment your workout. Sets and Reps Option 1 Month 1: 4 sets of 12-15 Month 2: 4 sets of 6-8 (higher weight) Month 3: 4 sets of 4-5 (higher weight) Option 2: Week 1: 4 sets of 6 Week 2: 4 sets of 8 Week 3: 5 sets of 8 Week 4: Deload (Same sets and reps as week 1 with 30-40% less weight) An Added Note The most important part of any training program is called linear periodization. This is the concept of basically incrementally increasing the weight that you are pressing or pulling to continue forcing your body to grow and adapt. Always seek to add one more rep, just a little bit more weight, or another set to your workouts so that you are continually improving and pushing your body. 7. Bonus Routine for Fat Burning  An easy trick to help you burn some extra fat is to complete the following workouts either on your off days or as a finisher to your workouts. Week 1: 5 Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) Week 2: 10 Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) Week 3: 15  Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) Week 4: 8 Minutes of Bodyweight squats in aerobic heart rate range (or some other bodyweight exercise) 8. Sleep Better Here are a few tips to help you improve the quality of your sleep. -Download the app F.lux to dim the lights on your computer so that don't disrupt your natural sleep cycle. -Invest in a sleep master mask (or just cover your face with a shirt) -Invest in a nicer mattress – Set your thermostat to 64 degrees F -Get ear plugs for noisy environments -Get to bed at the same time every night, preferably before 11 p.m.

In this twenty-first  episode, Joshua brings cake pops to go with Kerrie’s coffee.  Kerrie talks about the value of getting on our knees to start the day with God. God-word Moses gave his leadership to Joshua and said:   “Do not be afraid or discouraged, for the LORD will personally go ahead of you. He will be with you; he will neither fail you nor abandon you” (Deuteronomy 31:8, NLT). Joshua ended his leadership with these words:   “We will serve the Lord our God, and we will obey him”  (Joshua 24:4, NCV). Key: You open the door to the best life when you choose to get on your knees, giving thanks and seeking direction from God. Our challenge today:   Recognize it's all from God.    Be humble. Get on your knees every. single. day.  Give thanks. Serve God wholeheartedly in whatever you do.  Talk to you tomorrow in Studio 365.    

Are you having trouble hearing your inner voice? If so, slow down and take the time to meditate. We’ll discuss how all the chaos, confusion and information in your daily life can prevent you from hearing your inner voice. We’ll talk about how reconnecting with your inner voice can help you to understand what you want in life. Finally, we’ll talk about the importance of pushing through resistance to achieve maximum growth. POINT #1: Hearing Your Inner Voice is Key * You have an inner voice that is telling you the answers to problems in your life, but you must pay attention so you can hear it. * With so much information, confusion and chaos in your daily life, it can be hard to tune into your inner voice. * Hearing your inner voice helps you grow as a person and understand what you want in life. * If you are caught in constant mental chaos, you won’t be able to progress. POINT #2: Meditation