Our job is consuming physically, mentally and psychologically and it’s easy for us to neglect ourselves.  

Teachers and leaders often portray themselves as confident and fearless, but are often the opposite.

If you are like most of us you are confused, misunderstood, overwhelmed and sometimes even scared.

Whether we are a new graduate, a seasoned teacher, a principal, a supervisor, or a faculty member overseeing a large project, we all question our abilities and are unsure of ourselves at times.  

Therefore, we need to reflect on our own leadership styles to better understand the critical role they play in our health and well-being as the health and well-being of those we lead.  

We need to find the right work-life balance that is right for each of us.

I think putting work ahead of self-care actually comes from having a desire to do our best in everything we do.  However, as this can be very effective in the short run; it simply isn’t sustainable in the long run.   

I’ve definitely had my challenges of learning to re-prioritize my work-life balance.

So, how do you take control of your well-being and still remain productive at your job?  

I know you are thinking,  “I should take care of myself…” but it’s difficult to turn that “should” into action, especially given everything else that is on your plate.  

I can relate to this since I’ve struggled with the exact feeling.  Since I have changed my priorities and placed wellness at the top of my list; I actually have more energy to perform at a high level and have more time for myself and family.  

Here’s what’s worked for me and my colleagues:

Practice Mindfulness

What is Mindfulness?

Mindfulness is the ability to be fully present, aware of where we are and what we’re doing, and not overwhelmed or stressed by what’s going on around us.  

While mindfulness is something we all naturally possess, we are more consciously aware of it when we practice on a daily basis.

There is growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.  Become aware of what you’re directly experiencing via your senses – thoughts and emotions.

Gratitude Journal

We have all heard the saying, “Have an attitude of gratitude”.  

What is it and why is it necessary to lead a healthy life?

Gratitude is simply taking time to think about all the positive things in your life. 

Gratitude may be one of the most overlooked tools for increasing happiness.  Research shows it is the single most powerful method of increasing happiness.

Having an attitude of gratitude doesn’t cost any money or take much time.  However, the benefits of gratitude are enormous. Research reveals gratitude can have these seven benefits:

• Gratitude makes us happier
• Gratitude makes people like us more reflective
• Gratitude makes us healthier
• Gratitude boosts our career
• Gratitude strengthens our positive emotions
• Gratitude develops our personality
• Gratitude makes us more optimistic

A good place to begin is keeping a gratitude journal.  Scan the environment for all that is good rather than all that is wrong.  Write down three things you are thankful for and continue that for 21 days.

• Being purposeful in your gratitude will help you rewire your brain to have more positive thoughts.
• Speak it into being with your words.  Our brain will begin to believe the words we say and it will bring it into reality.
• Our beliefs are so strong that they become our actions.  Our actions become our habits. Our habits become our reality.  

I not only began to journal daily, but also have my seventh grade students keep a gratitude journal.  

Meditation

Meditation allows your mind to go to a special place that engages all of your senses.  There are several techniques and styles that you can explore.

I personally use a process developed by Price Pritchett, Ph. D. that not only helped me become mindful but also put me on the path to make a quantum leap towards fulfilling my goals and vision.  

Now my goals are clearly defined, I know where I am going, and am open to the unexpected.

Price Pritchett, Ph. D.’s Daily Routine:

Begin the process by writing down a clear, concise, very specific description of your goal.  Now with this crystal clear picture in your mind, add this 12 minute quantum leap ritual to your daily routine.

• Get still.  Relax.

• Draw a picture or symbol of your goal…of what will represent you.  Just sketch it out in a notebook, personal log, or daily calendar book.  As you do this, imagine yourself “being there,” having accomplished your quantum leap.

• Then read your goal, out loud, to yourself.  Make sure your objective is stated in the affirmative, as if you have already achieved it.

• Mentally picture you.  Keep this visual image in your mind for 10 minutes.  Just hold it there, thinking through such details as how it (success) will feel, sound, taste, smell, or look.  Bring the results of the quantum leap alive in your mind with all the little specific details you can think of. Let your five senses work on that…. And your sixth sense will begin to work with the unseen forces.  This is how you “turn on your receiver” for these phantom powers.

• The last step in this 12-minute ritual is to write down in your notebook one or more insights, ideas, or action steps that come to you.  If you come up blank, just quickly jot down whatever floats through your mind. Then write, “I’m making a quantum leap. I know exactly where I’m going, and I’m open to the unexpected.”  Just scribble that down in your book or calendar. Then date it. Always write these things down to close out the quantum leap ritual.

Breathing Techniques

Mindful breathing is simply focusing your attention on your breath, the inhale and exhale.  

There are several breathing techniques and best times to practice that can be used.  Set aside a designated time to practice the technique of your choice to get the results you desire.

Types of Techniques:

• Shamatha (Breathing as is)

• Kundalini (Diaphragm breathing)

• Nadi Shodhana and Pranayama (Alternate nostril breathing

• Zhuanqi (Breathing until the breath is soft)

• Kumbhaka Pranayamas (Anatara and Bahya) (Intermittent breath retention)

Best Times to Practice:

• First thing in the morning

• Whenever you are stressed

• On your lunch hour

• End of your workday

• Right before bedtime

I personally use Kundaline (Diaphragm breathing) whenever I am feeling stressed at work.  It is quick and easy to adapt to any environment.

• While sitting down or lying on your back, place one hand on your upper chest and the other on your stomach below your rib cage. 

• Breathe in slowly through your nose and feel your stomach move out from under your hand. 

• Practice keeping the hand on your chest as still as possible. 

• Concentrate on deep breaths that fill the lungs rather than shallow ones that only fill the chest. 

The Cleveland Clinic recommends practicing diaphragmatic breathing three or four times a day for 5 to 10 minutes each time.

Tony Robbins is the nation’s top life and business strategist.  Tony is passionate about leading people to live a healthier, wealthier, more fulfilling, passionate and purposeful life.  

He consults over 200,000 people a year and has to be on top of his game every day.  

How does Tony do it?  

He commits to a daily morning priming exercise.  

Interested?  Check it out here.

Renewing the Mind

Renewing the mind can be life transforming.  The health of your mind has everything to do with experiencing an abundant life

Change your thought pattern.  We are inherently negative. Over 70% of our thoughts are negative.  We try to protect ourselves through fears and worries.

• It is totally alright to have difficult emotions.  Take time to reflect on the root cause(s).

• Become mindfully aware of your words and behaviors, especially your habits.

• Words are containers.  They either contain faith or fear.

• There is power in words to afflict and oppress or build up and magnify.

You have the POWER to change your thought pattern.  The deeper you think, the more change you can make.

• Organically cultivate internal health that will inform, shape and dictate your actions.

• Train to not negotiate with yourself.  Command and demand.

• The mind is more powerful – direct it and command it.  

• Positive thoughts are not just joy and laughter, it could just be feeling heard.

Prioritize Your Health

People who do not prioritize their health either become unbearable to work with because they’re dehydrated, or tired, or stressed, or “hangry” — or they start to get sick.  

I have had my own personal journey with health issues due to putting work ahead of my health.  Constant headaches, food sensitivities, bloody noses, vertigo, digestive issues, mood swings, brain fog, and the list goes on. 

 It became crystal clear to me that managing my health is the key component of being an effective human being and a successful teacher.  

Since I gave myself permission to re-prioritize my health and wellness I have renewed energy in and out of the classroom.  

Now I have energy at the end of the day for my family and hobbies.  

How did I do it?

First I took control of the health issues that plagued me.  After reaching out to a preventive medicine specialist I found my body had an overload of toxins.  

Stress was the  leading cause of many of my health issues.  

As I implemented many of the wellness hacks I have already shared; I also started a daily regime of high quality multivitamin supplements. 

Are supplements really necessary?

Everyone agrees that getting the right nutrients in the right balance is the key to living a healthy life. 

 Good nutrition is key to disease prevention and cure.  

If you want to avoid disease, have more energy and mental alertness; have strong bones and muscles; have better skin, eyes and lungs; and/or have healthier nerves and heart, you may want to consider supplements.

During these times with the Coronavirus disease (COVID-19) spreading throughout the world; our health is our top priority.  Building a strong immune system is your best defense against infectious illness and disease. Your immune health depends on the lifestyle choices you make every day. By supporting your body’s own natural ability to defend itself against pathogens, you will not only have resistance to colds and flu but to other infectious illnesses that come your way. 

There is a scientific study that proves that people that eat a perfect diet (as agreed by nutritionists) get three times better results when they add supplements to their daily routine over those that do not supplement.  

Click here to learn more about the supplements that gave me back my life.

You have the first line of defense; ? your immune system!  Include high quality organic supplements plus healthy actions into your daily routine.

Keep reading to find out how…

5 ways Today you can beef it up below….

1-Drink lots and lots of water.

This is how your body gets rid of toxins so keep it as clear and toxic free as possible.

2- Get some sun!

Vitamin D is essential for healthy body’s so go out and soak it up for 15 minutes a day.

3- Reduce processed sugar intake!

Processed sugars lowers your immune system by lowering the amount of cells that fight off infections (including bacteria and viruses) for up to three hours after ingesting.

4- Get enough if not more than enough sleep! 

Your body heals and replenishes while you sleep so give it extra fighting power through this time. Go to bed early tonight and see how you feel tomorrow ?

5- Laugh more! 

This may sound funny but it’s no laughing matter (haha…..)

Your goal is to reduce cortisol in your body. This nasty hormone does everything from reducing brain function, aids in weight gain and retention and reduces your immune systems ability to function properly.

So let go of the stress and put on a good comedy.

What is the perfect diet?

Dieting is a temporary fix. Instead find a healthy eating plan that fits “you” and make it a life habit.  Solve the problem for good and change those bad habits that are holding you back.

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. … A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products. Includes lean meats, poultry, fish, beans, eggs, and nuts. 

It’s time to end the yo-yo diets and make  LIFE change.

My friend, you have been MISLED for the last time. This isn’t a quick fix. It requires the POWER OF CHANGE. The power to change your current belief system. The power to create new habits. The power to create a new way of living.

It’s time to make a PERMANENT change.

How do you make a change? Just like I did. KNOWLEDGE!

Knowledge is POWER. Knowledge to change your habits, lifestyle, quality of life, your self-esteem and your health.

The underlying problem is insulin. The ability to burn STORED FAT is BLOCKED.

So, now what?…❓❓❓

Change your habits to fix the insulin problem. Use HABIT POWER to produce long-term change. Willpower only works for short bursts.

Do you want to learn more?…

It all begins with the step by step HABIT REPLACEMENT Guide.

Here are just a few things you will learn…

? How to burn excess stored fat that improves insulin sensitivity

? Habits to satisfy your appetite

⚖️ How to bring balance into your body

? Ways to eliminate the chemical effects of junk food and processed food

☠️ How to rid the toxins in your stored fat

? About adding Vitamin B to avoid deficiencies that cause low energy, chronic migraines chronic body pains and heart disease

Seven years ago, I made a LIFE DECISION to become KNOWLEDGEABLE about my health. 

As LIFE happens… along with menopause comes belly fat.

So, I kept digging and learned how to burn excess stored fat.

Last summer  I made the change and lost 12 lbs in two months.

Others that made life changes:

➡️Hannibal dropped 81 lbs in 21 weeks and has kept off. He initially lost 63 lbs in 90 days with just adding a 20-min walk to his day.

➡️Isabel lost 45 lbs in 90 days

➡️Dave lost 35 lbs in 4 months.

Are you READY to learn more and make a CHANGE?

This is about looking and feeling good for LIFE!

Personally message me for a copy of the Habit Replacement guide.

How can you take action?

Start by requesting the Habit Replacement Guide.  Then begin making a weekly meal plan. Take the time to create a weekly menu of what you’ll eat for each meal and then only buy food off of that menu.  

Having a routine around what you eat will make it much easier to eat healthy foods.  

If I don’t have a set menu of what I eat, then I inevitably end up eating something unhealthy.

Research shows that if you create specific plans for your goals, then you’re much more likely to achieve them.  So for example, if your goal is to drink more water, set a timer every two hours to remind yourself to drink.

More importantly what kind of water are you drinking?  Most of us think we are being “healthy” by drinking bottled water but what we know conceptually but don’t really know is how many chemicals are in the bottled water we are drinking?

The Number…24,000.

Click here to get all the details.

Click here to listen to my daughter, Ashley, talk about her recent visit to Mexico.

The more specific you are in your planning, the more likely it is that you’ll stick to the plan.

Exercise regularly

Exercise causes instant mood enhancing benefits.  Exercising consistently reduces long term feelings of depression and anxiety and leads to self-confidence.

Start with a 20 minute daily walk.  

Exercise + Healthy Eating Habits + Adequate Nutrients = Optimal Overall Health

I hope you have enjoyed this #Instant Health and Wellness Hacks Blueprint and all of the value I have shared through my story. 

If you take these steps and protocol and put into action what you’ve learned – you will be absolutely UNSTOPPABLE in reclaiming your health and joy while transferring your energy and managing your work-life balance. 

I cannot wait to watch you take action on yourself, your dreams, and all within your own power.

Here’s to the balanced work-life educator/leader ripple effect… It now begins with YOU! 

CLICK HERE TO TAKE ACTION ON MY EXCLUSIVE INVITE  – How To Transition Your New Work-Life Balance To Raise Your Income & Pad Your Retirement.