 Trying to find all that energy you need to get everything done that you want to get done our tips today can help Welcome back and congratulations on taking one more step towards becoming one of the great leaders of tomorrow We all know that taking care of ourselves is the first thing that falls away when times get busy So today I've got four tips for you that will help you guide your team and get them through the tough times and Stay tuned to the end. I'll give you a link to download our free leadership development plan workbook That'll help you set your goals for the next two five and ten years and build a plan to achieve them so that you can Achieve your career goals with summer coming up There's gonna be lots of family and friends and fun activities coming out We're gonna want to take a little bit of time off and enjoy our lives But we still got a lot to do and that's why it's more important than ever as summer gets closer That we're taking care of ourselves so that we can be there for our team members and guide and develop them through tough times. I Know in my experience, especially when I was in the Air Force taking care of myself eating right working out getting enough sleep All of those things those just didn't happen Those are the first things that I let go When I got busy or I was traveling a lot Whether it was for personal travel for fun or whether it was business travel and it's really important that we got to pay Yourself first as financial advisors say right pay yourself first So we've got to do that with our health as well. So with these four tips today I'm going to give you four tips four things to focus on so that you can maintain your health and improve your health so that you Can reduce your stress keep your energy level high and be able to participate in all those things You want to participate in with summer coming up tip number one is to get enough sleep We're all guilty of not getting enough sleep and it's important that you do what works for you There's a lot of people who advocate get your eight hours of sleep There's a lot of people advocate if you're running a start if you only need four hours of sleep You should be hustling and grinding all day long What's important is you have to understand your own body's rhythm and not just when it comes to sleep How how your body responds it has a rhythm throughout the rest of the day So find what works for you for me. I like to get about seven hours of sleep I'm usually in bed by about 11 and I'm up at six because I have a lot of things I like to get done in my morning routine Before I get started on work and I don't want to be starting to work at like 10 in the morning I want to get started like at 7 30 or 8 So I'm up at six every day and I'm usually in bed about 11 That's about seven hours of sleep and that works for me, but you got to figure out what works for you so Try to try to work it out where you go and you go to bed at a reasonable time You don't stay up late, you know pick some of the works 11 in the night 10 Whatever works for you and just sleep until you wake up see what works for you Don't set an alarm just sleep till you wake up if you can do that And see about how much sleep you need to kind of feel refreshed and then adjust your schedule around that And as I mentioned, it's not just about your sleep schedule with this rhythm that your body has You've got to find the right times a day to take a break I like to take breaks in late morning kind of before lunch and in the mid-afternoon about three o'clock So those are where I usually schedule my workout times or other things that I can get done That I don't have to be sitting in front of a computer or meeting with other people I try to build my schedule around those that natural rhythm that my body wants to take a break from work And so try to do that try to figure out how much sleep you need Try to get that amount of sleep and figure out what those natural break points those natural rhythms in your day Are where you need to get a break and recharge a little bit and try to schedule your day around that Tip number two drink enough water No matter how much water you're drinking it's probably not enough There's some of you out there who are probably drinking the recommended amount of water and even more and good on you I know I have a hard time drinking enough water I live out here in Las Vegas in the desert and I don't think that I could ever push enough water through my system Even if I feel like I'm running to the bathroom all the time I'm probably not drinking enough water and water is really important for your digestion It's important to keep that body rhythm that we talked about going It's important to all the all the lubrication and just natural functions And it really just makes you makes you feel better throughout the day If you're if you feel fatigued or you're having headaches while you're working First thing is you're probably not getting enough water So before you start popping a lot of aspirin or ibuprofen or whatever it is you like to take Make sure you're hydrated enough and see if that solves that problem of headaches or fatigue But it's really important to matter where you live Especially with summer coming up that we all get enough water tip number three And this is going to be obvious is you've got to get some exercise You've got to get your body processing things efficiently Exercise will help to do that the sleep is important the water is important But exercise is going to take all those things that you bring in your body We'll talk about eating healthy in a little bit But it's going to take all those things It's going to start using that energy much more efficiently And you may find that if you're someone who when you did your sleep You need your mini sleep study that we talked about You may find that instead of needing nine or ten hours of sleep a day You may be able to use go with a little bit less You may find that your body changes and those rhythms change If you're getting enough exercise the right kinds of exercise try to mix up Cardio and weightlifting and it all depends on what your goals are Talk to someone like a trainer or talk to someone who understands exercise physiology And help have them help set your goals and we're happy to do that here hit us up We'll help you set some fitness goals, but get enough exercise That's going to get those get your energy being used efficiently And it's going to help you with that rhythm that your body has throughout the day And you're really going to be able to have peak efficiency and peak operations While you're working through really tough times and if you have to surge Finally and just as important as the others if not more important is eating healthy and eating right That's tip number four Eating healthy eating right is what fuels everything you're doing. That's where all your energy comes from So the sleep the water the exercise All that isn't going to tie together unless you're eating healthy and I know it's really hard Especially if you travel a lot when I travel a lot. I was eating garbage all the time But now that I'm a little more stable Staying in Las Vegas a little bit more not traveling as much It's a little easier for me to eat healthy But I still have to build tools and systems and routines around what I do What works for me is when I go to the grocery store every Sunday I buy exactly what I need for the week for all my meals I've got it all planned out, which is I know it's over planned, but it works for me So if you're having a hard time try this I have it all planned out. I go buy exactly what I need And I prep what I need to prep on Sunday so that it's all nice and easy And ready to go so when it's time to cook I go boom I cook it I eat and I'm back on to working or school or whatever fun thing I'm going off to do But you got to fuel that body and you got to fuel it with the right things And I'm not going to go into a whole big nutrition thing You can go look that kind of stuff up But figure out again just like your fitness goals figure out what your Goals for eating and whether it's weight loss or building muscle Whatever it is figure out what those goals are and then go build a meal plan around it accordingly You don't have to do what I do where I only have enough food in the house to get me through the week And then have to go shopping every week But if you're having trouble with the discipline of not eating things when that aren't part of your meal plan That's a good tip you can try to use So there are your four tips for healthy living as a leader I I've lived these the last couple of years since I've been out of the air force I've tried to live them as best I can I fall down just like everybody else does once in a while But that's that's life. That's part of being human And when I wasn't trying to do these things I You know, I wasn't much less healthier, but I was less happy. I had less energy So try to get enough sleep make sure you're getting enough water get some exercise eat healthy And try this for 30 days just make a commitment to try this for 30 days and see how you feel at the end of it I bet you'll feel a lot better and I bet you'll be able to stick with it if you stick with it for 30 days If you found this helpful, please like comment and share it with a friend or co-worker And click on that link below in the description That'll take you to our leadership development plan workbook And that'll help you set your goals for the next two five and 10 years and build a plan of actually achieve them And just like we were talking about the healthy goals the healthy living goals in this video Take that workbook. Just look at the next 30 days set your goals using the advice on that workbook And that'll make it a lot easier for you If you have any business or leadership questions hit us up at info at evilgeniusleadership.com or just leave a comment for us below We'll be happy to answer it there for you Evilgeniusleadership.com is also where you can find out about all of our training and coaching programs So if you're looking for a little more one-on-one training on your leadership skills and leadership style Email us there Send us a message and we'll set you up with a free consultation and see how we can help you Thanks for watching today. I really appreciate it and remember the future is out there Lead the way