The Ultimate Guide to Calming Your Body and Nervous System for Better Sleep

by Patrick LeRouge | Nov 6, 2024 | freedom mastery

A Guide to Calming Your Body for Better Sleep

In today’s fast-paced world, one of the most common struggles people face is winding down after a hectic day. You’ve checked off tasks, answered emails, and handled endless responsibilities. But when it’s finally time to relax, your mind races, your body’s on high alert, and sleep feels miles away. Here’s the truth: there’s a way to effectively calm your nervous system to enjoy a peaceful, restorative sleep, even after the busiest days.

In this guide, we’ll explore methods for quieting your mind and creating a nightly routine that sets the stage for quality sleep.

Understanding the Importance of Calming Your Nervous System

Your nervous system operates in two primary modes: fight-or-flight (sympathetic) and rest-and-digest (parasympathetic). When we’re working, stressing, or dealing with an overload of information, our bodies go into fight-or-flight mode, which can be essential at the moment but becomes a problem when you’re trying to sleep.

Shifting into rest-and-digest mode is key to winding down effectively. This shift can take time, especially when stress has been building up throughout the day. However, calming techniques that focus on activating your parasympathetic nervous system can help you make that transition smoothly.

Step 1: Start with the Breath – How to Breathe for Relaxation

One of the simplest yet most powerful tools to calm your nervous system is breathwork. Breathing connects the mind and body and gives you control over your physiological state.

Diaphragmatic Breathing (Belly Breathing)

Sit or lie down comfortably.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, allowing your belly to expand as you fill your lungs. Feel the hand on your abdomen rise.
Exhale slowly through your mouth, letting your abdomen fall as you release tension.
Repeat for 5-10 minutes.

This type of breathing is a powerful way to lower cortisol levels, the body’s stress hormone, which directly aids in calming your nervous system.

Box Breathing

Box breathing is another technique that Navy SEALs and other high-stress professionals use to stay calm and focused.

Inhale through your nose for a count of four.
Hold your breath for four counts.
Exhale for four counts.
Pause at the bottom of the breath for four counts.
Repeat for 4-5 cycles.

Box breathing calms the nervous system and increases oxygen flow, improving focus and reducing anxiety.

Step 2: The Body Scan – Tune into Physical Sensations

Our bodies often hold onto stress in specific areas like the shoulders, neck, or lower back. Doing a body scan helps you release this tension and brings awareness to your body’s needs. Here’s how to perform an effective body scan:

Close your eyes and take a deep breath.
Start from the top of your head and slowly move your attention downward, noticing any tension or discomfort.
Visualize releasing the tension as you exhale, letting each body part relax more deeply as you go.
Continue down to your toes, focusing on tight or uncomfortable areas.

As you practice this regularly, you’ll notice tension spots more easily and be able to release stress before it builds up to a disruptive level.

Step 3: Use a Percussion Tool to Soothe Muscle Tension

If you’re looking for a deeper, more hands-on approach to relaxing, consider using a percussion massager like a Theragun. When used lightly, these tools help soothe your muscles and provide a gentle vibration that encourages relaxation.

Here’s how to use a percussion tool effectively:

Start with the soles of your feet, using light, rhythmic pressure to release tension.
Slowly move up your calves, avoiding any sore spots to keep the sensation light and soothing.
Work your way up your legs, across your shoulders, and down your arms.
Focus on areas that tend to accumulate stress, such as the shoulders and lower back.

Remember, the goal here isn’t to release muscle knots but to use light pressure to create a rhythmic, relaxing sensation. This tactile approach pulls you into your body, helping quiet your mind by focusing on the physical.

Step 4: Visualize Relaxation with Reflexology

For an added benefit, combine your relaxation practice with reflexology. Reflexology is an ancient method that links various body parts to specific areas on the feet and hands. Even if you’re not a reflexology expert, gently massaging your feet can stimulate relaxation.

Focus on the arches of your feet for digestive support and the ball of the foot for lung and heart support.
Visualize tension and stress melting away as you apply gentle pressure to these areas.
For added benefit, use a calming essential oil, like lavender or eucalyptus, as you massage.

These visualization techniques help increase blood flow and bring energy to your nervous system, promoting a peaceful state before bed.

Step 5: Set Up a Sleep-Ready Environment

Your surroundings play a huge role in how well you sleep. Here’s how to make your bedroom a haven for relaxation:

Dim the lights at least 30 minutes before bedtime.
Use a white noise machine or calming music to block out disruptive sounds.
Avoid screens in the hour before bed, as the blue light from devices can interfere with melatonin production.
Set your room temperature between 60-67°F, as a more relaxed environment encourages more profound sleep.

Step 6: The Importance of a Nightly Ritual

Building a nightly ritual helps signal your body that it’s time to unwind. Simple routines, like a warm shower, reading a book, or journaling, help your body make the mental switch to sleep.

Set a bedtime and stick to it as consistently as possible.
Add relaxing activities to your evening, like meditation, light stretching, or gentle yoga poses.
Limit stimulating activities at least one hour before bed.

Training your body with this ritual reinforces the sleep-wake cycle, helping your body release melatonin naturally.

Step 7: Visualization – Releasing Your Mind

One of the most powerful ways to quiet your mind is through visualization. Guided imagery can help you detach from your thoughts and focus on a peaceful mental landscape.

Close your eyes and imagine a calm, peaceful place, like a beach or a quiet forest.
Visualize this place’s sights, sounds, and smells, immersing yourself in the experience.
Let your thoughts float away, imagining any lingering worries being carried off with the waves or wind.

When you visualize a serene setting, your senses are engaged, which can naturally quiet your mind and create the ideal conditions for sleep.

Make Calming Your Nervous System a Priority

Remember, calming your nervous system doesn’t just help you sleep better—it promotes overall well-being, lowers stress, and enables you to approach each day with a clearer mind. These techniques may take some practice, but by creating a routine that prioritizes relaxation, you’ll experience a positive shift in your sleep quality and mental clarity.

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The Hidden Flaws in Your Transformation Journey—and How to Fix Them

by Patrick LeRouge | Oct 3, 2024 | freedom mastery

The Hidden Flaws in Your Transformation Journey—and How to Fix Them

Ever feel like you’re doing all the right things but still hitting a wall? What if the secret to unlocking limitless energy isn’t just in what you do but how you do it? This blog is your ultimate guide to rethinking your workout routine. It is time to finding that sweet spot between muscle and mind. So you can leveling up your life in ways you never thought possible. Read on and prepare to unleash your full potential.

The Key to All-Day Energy is all in how you move.

Think back to the last time you set a big goal for yourself. You probably felt a surge of excitement, eager to make a lasting change finally. You may have hired a coach, joined a mastermind, or thrown yourself into a new program. You took action, expecting results. But something happened along the way—your progress stalled. You got stuck. And suddenly, you began questioning everything.

Sound familiar?

If so, you’re not alone. Most people make two critical mistakes when they set out on a transformation journey. They’re so eager to see results that they rush ahead, skipping the most important steps. The problem is that these steps are the very foundation of real, lasting change.

In this blog, we’re going to dive deep into the mistakes that are holding you back, the invisible barriers you’ve unknowingly built, and how to finally overcome them. By the end of this, you’ll understand why your past attempts haven’t worked and how to lay the groundwork for the transformation you’ve been chasing.

Mistake #1: Skipping the Basics—And Paying the Price

What is the biggest mistake people make? They skip the basics. You might not think much of it at the time. After all, it’s easy to believe that action equals progress. You feel like you’re “doing the work” because you’re attending sessions, taking notes, and implementing strategies. But are you really setting yourself up for success?

Here’s where it goes wrong: You focus on big goals—improving your health, mastering your emotions, becoming more productive—without first building the foundation to support those changes. You’re trying to build a skyscraper on shifting sand.

Why does this matter? Because the basics—those seemingly simple skills like regulating your nervous system or having an honest internal dialogue—are what hold everything together. Without them, you’re destined to repeat the same cycles of frustration and failure. Think of the countless times you’ve started a new routine only to burn out or lose motivation. It’s not that you didn’t work hard—it’s that you skipped the groundwork that would make that work last.

What happens when you skip the basics?

You continue spinning your wheels. Your nervous system remains in overdrive, triggered by the stressors and unresolved emotions that you haven’t learned to control. You might think, “I’ve got this—I can push through.” But in reality, you’re setting yourself up for a crash. You may feel productive in the moment, but it’s only a matter of time before that surface-level progress starts to crack.

Now, picture your future self, the one who didn’t skip the basics. This version of you has mastered emotional regulation and has a calm, centered nervous system. When challenges arise, you face them head-on with resilience, knowing that your foundation is strong. Every setback does not throw you off course. Instead, you easily handle them, pushing forward with focus and clarity.

Mistake #2: Ignoring Co-Regulation—Trying to Go It Alone

The second mistake? Believing you can do it all on your own. You’ve heard the phrase, “pull yourself up by your bootstraps,” and you’ve taken it to heart. You think, “I’m strong. I can handle this myself.” But here’s the truth: No one succeeds in isolation.

What is co-regulation? It’s the process of having someone—whether it’s a coach, mentor, or guide—help you regulate your nervous system. It’s more than just giving advice or holding you accountable. Co-regulation is about creating a safe space where you can release the stress and emotional baggage that’s holding you back.

Most people don’t realize how much their past is controlling their present. Old experiences, unresolved trauma, and subconscious patterns keep you trapped in a cycle of stress. And until you learn to regulate your nervous system with the help of someone else, you’ll remain stuck.

Think about this:

How many times have you tried to push forward, only to find yourself repeating the same mistakes? How often have you told yourself you’ve got it all under control, only to face burnout and frustration once again?

Now, imagine a different future. This time, you’ve accepted that you can’t do it alone, and you’ve allowed yourself to be guided. You have someone in your corner who understands the patterns you can’t see. With their help, you’ve started to release old habits and regulate your emotions in real-time. You no longer feel overwhelmed by stress or paralyzed by fear of failure. You’re moving forward with strength, clarity, and a sense of calm you’ve never experienced before.

The Power of Healthy Competition—With Yourself

Most people never discuss the importance of healthy competition with themselves in transformation. But let me be clear—this isn’t about self-criticism or beating yourself into the ground. It’s about challenging yourself to grow in a playful and productive way.

Too often, people get trapped in a cycle of self-sabotage. They push themselves too hard, demanding perfection, and when they inevitably fall short, they collapse under the weight of their own expectations. But real transformation happens when you healthily compete with yourself—setting goals that stretch you without breaking you, and giving yourself the grace to learn from your mistakes.

What would it look like if you mastered this skill?

Instead of feeling defeated when you stumble, you’d view each setback as an opportunity to learn. You’d approach your personal growth with curiosity and determination, eager to see how far you can push your limits. Your future self would be stronger, more resilient, and more adaptable—not because you avoided failure, but because you learned how to thrive through it.

Applying the Basics to Everyday Life—Stop Practicing in a Vacuum

Too many people treat their transformation like a separate project. They practice their emotional regulation during coaching sessions, but forget to apply those skills in everyday life. It’s like training for a marathon by lifting weights instead of running. The skills you need for real-life transformation must be practiced in real life.

In every challenge you face, the universe allows you to grow. Every stressor, every setback, every difficult moment is a chance to put your foundational skills to the test. But here’s the kicker: You must be present enough to recognize these moments for what they are.

You’ll see everyday life as the ultimate training ground when you’ve mastered the basics and embraced co-regulation. You’ll stop feeling like life is working against you and start seeing it as the greatest teacher you could ask for.

Learning to Get Back Up—Quickly

Let’s face it: No transformation journey is without its setbacks. You will stumble. You will make mistakes. The question is, how quickly will you get back up?

The faster you learn to recover from setbacks, the faster your transformation accelerates. And the only way to develop that resilience is through practice—by creating a safe environment where you can fail, learn, and get up stronger than before. This is where coaching and co-regulation come into play. With someone guiding you, you’ll have the support you need to navigate and turn those failures into stepping stones.

Think about your future self—the one who has mastered the art of getting back up. How would it feel to know that no matter what happens, you have the skills and resilience to overcome any obstacle? That version of you isn’t afraid of failure because failure is no longer an end—it’s a beginning.

Coaching vs. Therapy—Understanding the Difference

In your transformation, you’ll find yourself balancing between moments of coaching and moments that feel a bit like therapy. But here’s the distinction: We’re not talking about digging into long trauma stories. Instead, we’re talking about creating space to process and integrate the lessons you’ve learned.

Coaching helps guide you forward, giving you the tools and accountability you need to stay on track. Therapy-like moments allow you to reflect, digest, and understand the deeper emotional triggers holding you back. Together, they form a powerful combination that propels your transformation to new heights.

The Future Is Yours—Build It Right

If there’s one thing I want you to take away from this, it’s that real transformation starts with mastering the basics. There’s no shortcut. There’s no way to skip the foundational work and expect to succeed in the long run.

But here’s the good news: Once you lay that foundation, the sky’s the limit. You’ll move forward confidently, knowing you have the tools, the resilience, and the support to create the future you’ve always dreamed of.

Are you ready to stop spinning your wheels and start building genuine, lasting change? Let’s talk about how the Freedom Mastery Framework can help you break through the barriers that have been holding you back.

The Hidden Flaws in Your Transformation Journey—and How to Fix Them

Ever feel like you’re doing all the right things but still hitting a wall? What if the secret to unlocking limitless energy isn’t just in what you do but how you do it? This blog is your ultimate guide to rethinking your workout routine. It is time to finding that sweet spot between muscle and mind. So you can leveling up your life in ways you never thought possible. Read on and prepare to unleash your full potential.

The Key to All-Day Energy is all in how you move.

Think back to the last time you set a big goal for yourself. You probably felt a surge of excitement, eager to make a lasting change finally. You may have hired a coach, joined a mastermind, or thrown yourself into a new program. You took action, expecting results. But something happened along the way—your progress stalled. You got stuck. And suddenly, you began questioning everything.

Sound familiar?

If so, you’re not alone. Most people make two critical mistakes when they set out on a transformation journey. They’re so eager to see results that they rush ahead, skipping the most important steps. The problem is that these steps are the very foundation of real, lasting change.

In this blog, we’re going to dive deep into the mistakes that are holding you back, the invisible barriers you’ve unknowingly built, and how to finally overcome them. By the end of this, you’ll understand why your past attempts haven’t worked and how to lay the groundwork for the transformation you’ve been chasing.

Mistake #1: Skipping the Basics—And Paying the Price

What is the biggest mistake people make? They skip the basics. You might not think much of it at the time. After all, it’s easy to believe that action equals progress. You feel like you’re “doing the work” because you’re attending sessions, taking notes, and implementing strategies. But are you really setting yourself up for success?

Here’s where it goes wrong: You focus on big goals—improving your health, mastering your emotions, becoming more productive—without first building the foundation to support those changes. You’re trying to build a skyscraper on shifting sand.

Why does this matter? Because the basics—those seemingly simple skills like regulating your nervous system or having an honest internal dialogue—are what hold everything together. Without them, you’re destined to repeat the same cycles of frustration and failure. Think of the countless times you’ve started a new routine only to burn out or lose motivation. It’s not that you didn’t work hard—it’s that you skipped the groundwork that would make that work last.

What happens when you skip the basics?

You continue spinning your wheels. Your nervous system remains in overdrive, triggered by the stressors and unresolved emotions that you haven’t learned to control. You might think, “I’ve got this—I can push through.” But in reality, you’re setting yourself up for a crash. You may feel productive in the moment, but it’s only a matter of time before that surface-level progress starts to crack.

Now, picture your future self, the one who didn’t skip the basics. This version of you has mastered emotional regulation and has a calm, centered nervous system. When challenges arise, you face them head-on with resilience, knowing that your foundation is strong. Every setback does not throw you off course. Instead, you easily handle them, pushing forward with focus and clarity.

Mistake #2: Ignoring Co-Regulation—Trying to Go It Alone

The second mistake? Believing you can do it all on your own. You’ve heard the phrase, “pull yourself up by your bootstraps,” and you’ve taken it to heart. You think, “I’m strong. I can handle this myself.” But here’s the truth: No one succeeds in isolation.

What is co-regulation? It’s the process of having someone—whether it’s a coach, mentor, or guide—help you regulate your nervous system. It’s more than just giving advice or holding you accountable. Co-regulation is about creating a safe space where you can release the stress and emotional baggage that’s holding you back.

Most people don’t realize how much their past is controlling their present. Old experiences, unresolved trauma, and subconscious patterns keep you trapped in a cycle of stress. And until you learn to regulate your nervous system with the help of someone else, you’ll remain stuck.

Think about this:

How many times have you tried to push forward, only to find yourself repeating the same mistakes? How often have you told yourself you’ve got it all under control, only to face burnout and frustration once again?

Now, imagine a different future. This time, you’ve accepted that you can’t do it alone, and you’ve allowed yourself to be guided. You have someone in your corner who understands the patterns you can’t see. With their help, you’ve started to release old habits and regulate your emotions in real-time. You no longer feel overwhelmed by stress or paralyzed by fear of failure. You’re moving forward with strength, clarity, and a sense of calm you’ve never experienced before.

The Power of Healthy Competition—With Yourself

Most people never discuss the importance of healthy competition with themselves in transformation. But let me be clear—this isn’t about self-criticism or beating yourself into the ground. It’s about challenging yourself to grow in a playful and productive way.

Too often, people get trapped in a cycle of self-sabotage. They push themselves too hard, demanding perfection, and when they inevitably fall short, they collapse under the weight of their own expectations. But real transformation happens when you healthily compete with yourself—setting goals that stretch you without breaking you, and giving yourself the grace to learn from your mistakes.

What would it look like if you mastered this skill?

Instead of feeling defeated when you stumble, you’d view each setback as an opportunity to learn. You’d approach your personal growth with curiosity and determination, eager to see how far you can push your limits. Your future self would be stronger, more resilient, and more adaptable—not because you avoided failure, but because you learned how to thrive through it.

Applying the Basics to Everyday Life—Stop Practicing in a Vacuum

Too many people treat their transformation like a separate project. They practice their emotional regulation during coaching sessions, but forget to apply those skills in everyday life. It’s like training for a marathon by lifting weights instead of running. The skills you need for real-life transformation must be practiced in real life.

In every challenge you face, the universe allows you to grow. Every stressor, every setback, every difficult moment is a chance to put your foundational skills to the test. But here’s the kicker: You must be present enough to recognize these moments for what they are.

You’ll see everyday life as the ultimate training ground when you’ve mastered the basics and embraced co-regulation. You’ll stop feeling like life is working against you and start seeing it as the greatest teacher you could ask for.

Learning to Get Back Up—Quickly

Let’s face it: No transformation journey is without its setbacks. You will stumble. You will make mistakes. The question is, how quickly will you get back up?

The faster you learn to recover from setbacks, the faster your transformation accelerates. And the only way to develop that resilience is through practice—by creating a safe environment where you can fail, learn, and get up stronger than before. This is where coaching and co-regulation come into play. With someone guiding you, you’ll have the support you need to navigate and turn those failures into stepping stones.

Think about your future self—the one who has mastered the art of getting back up. How would it feel to know that no matter what happens, you have the skills and resilience to overcome any obstacle? That version of you isn’t afraid of failure because failure is no longer an end—it’s a beginning.

Coaching vs. Therapy—Understanding the Difference

In your transformation, you’ll find yourself balancing between moments of coaching and moments that feel a bit like therapy. But here’s the distinction: We’re not talking about digging into long trauma stories. Instead, we’re talking about creating space to process and integrate the lessons you’ve learned.

Coaching helps guide you forward, giving you the tools and accountability you need to stay on track. Therapy-like moments allow you to reflect, digest, and understand the deeper emotional triggers holding you back. Together, they form a powerful combination that propels your transformation to new heights.

The Future Is Yours—Build It Right

If there’s one thing I want you to take away from this, it’s that real transformation starts with mastering the basics. There’s no shortcut. There’s no way to skip the foundational work and expect to succeed in the long run.

But here’s the good news: Once you lay that foundation, the sky’s the limit. You’ll move forward confidently, knowing you have the tools, the resilience, and the support to create the future you’ve always dreamed of.

Are you ready to stop spinning your wheels and start building genuine, lasting change? Let’s talk about how the Freedom Mastery Framework can help you break through the barriers that have been holding you back.

Don’t Stop Here

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10 Habits Business Owners Must Break for Long-Term Success

by Patrick LeRouge | Sep 19, 2024 | freedom mastery

10 Habits Business Owners Must Break for Long-Term Success

If you’ve ever felt stuck in your business, overwhelmed by the grind, or constantly on the verge of burnout, you’ve likely been chasing success the wrong way. Most of us believe that working harder, pushing more, and doing everything ourselves is the key to winning. But here’s the truth: what’s holding you back isn’t what you’re doing — it’s how you’ve been conditioned to think and behave.

You wake up feeling exhausted, even after a full night’s sleep. Your mind is racing, yet somehow, you can’t seem to focus on anything important. You snap at loved ones over the smallest things; even the tasks you once loved now feel like a burden. Your body feels heavy—tight shoulders, headaches that won’t quit, or maybe your stomach is always in knots. That irritability, constant fatigue, and physical discomfort? Those are the early signs of burnout.

“In my practice, it is not rare to hear my clients say they did not even notice they were in such bad condition because feeling bad has been normal for so long. Until we cleared all those negative symptoms that the body had been screaming, they did not know what good felt like.”

This isn't about tactics, strategies, or tools.

It’s about breaking through the beliefs and patterns that keep you spinning. The symptoms you’re feeling—brain fog, lack of motivation, emotional disconnect—aren’t just signs of a rough week. They’re your body’s way of telling you that you’ve been running on empty for too long. If you don’t question what’s driving your actions, you’ll keep running into the same walls over and over again.

The habits you’ve built on outdated beliefs are silently sabotaging your growth. You’ve been conditioned to think that more effort equals more success, but the reality is that these hidden patterns are draining your potential.

Here are commonly misunderstood beliefs I see in

high-performers:

“I need to be stronger.”
1. This belief drives you to push harder and harder, even when your body and mind are screaming for rest. You overextend yourself, constantly feeling the need to prove your strength, but all you do is burn out. The truth is that strength also comes from knowing when to pause and recharge.
“I am not heard.”
1. You feel like no one listens to you, so you compensate by speaking louder or working harder, hoping your actions will get you noticed. But this constant striving to be heard is rooted in insecurity, not capability. True confidence and influence come from aligning with your inner voice, not forcing it outward.–_
“I am not good enough.”
1. This deeply ingrained belief makes you feel like you’re always falling short, no matter how much you achieve. You chase validation through success, thinking you’ll finally feel worthy once you hit a specific goal. But the problem isn’t your output; you don’t see your inherent value.
“I need to survive.”
1. Operating from a survival mindset keeps you stuck in a loop of scarcity. You hold on tightly to resources, afraid to invest in yourself or take risks. But living in survival mode limits your ability to thrive, leaving you exhausted and constantly feeling like you’re just getting by rather than truly succeeding.
“I need to be protected.”
1. This belief convinces you to shield yourself from vulnerability, afraid that being open or honest will lead to failure or criticism. You play it safe, avoiding growth opportunities because they feel too risky. This self-protection keeps you from tapping into your full potential, preventing meaningful progress.

Let’s explore the real reasons you’re tired, stressed, and feeling stuck and uncover the hidden habits that are keeping you on the edge of burnout without you even realizing it. The signs are there, and you can’t ignore them.

As business owners, we often push ourselves to the limit, believing that success comes from doing more, controlling more, and hustling harder.

But what if the very habits that drive us are also the ones that hold us back? Running a successful business isn’t just about working harder; it’s about working smarter and mastering your energy. Let’s explore the hidden habits many entrepreneurs unknowingly cling to, which could drain their potential.

1. Holding on to control too tightly

It’s easy to believe that every decision, task, and outcome depends solely on you. When you feel the need to micromanage, you tell yourself it’s to prevent failure. In reality, this mindset limits the potential for growth and collaboration. Over time, this tight grip will start showing up in subtle ways—burnout, decreased creativity, and feeling overwhelmed by tasks you shouldn’t even be handling.

2. Neglecting to prioritize self-care

We’ve all been there, thinking that if we’re not pushing to the max, we’re lazy. The grind is glorified in entrepreneurship, but the cost of neglecting self-care is higher than you think. The body has a way of giving signals when it’s been overworked—fatigue, foggy thinking, and a short fuse. The longer you ignore it, the harder it becomes to focus, making every task feel like climbing a mountain.

3. Overcommitting out of fear of missing out

Opportunities always come knocking, and it’s tempting to say yes to everything. But by constantly adding more to your plate, you end up doing everything at a mediocre level. You may think you’re getting ahead, but what’s happening is you’re setting yourself up for failure. The overwhelm kicks in, and before you know it, you’ve spread yourself so thin that you can’t give anything your full attention.

4. Isolating yourself to solve all problems

Entrepreneurs often believe that they must figure everything out alone. This belief is rooted in wanting full control or even pride. However, isolation blocks the opportunity for growth that comes from collaboration. Eventually, this leads to feeling stuck, unsure of how to move forward, and constantly frustrated that things aren’t clicking the way you imagined.

5. Placing work over personal relationships

When the business is booming, it’s easy to justify putting work over personal time. You might think, “It’s just for now,” but the cost shows up in other areas. Over time, your personal relationships start to erode, and the emotional support that fuels you diminishes. You may feel more disconnected and stressed, wondering why the drive to work harder isn’t solving the emptiness you feel.

6. Ignoring stress until it becomes unbearable

Stress is part of the game, right? Many business owners convince themselves that they can handle just a bit more pressure, day after day. But left unchecked, stress accumulates and becomes anxiety, affecting how you interact with your team, make decisions, and even your overall health. It sneaks up on you, often unnoticed, until your patience runs thin and your leadership starts to falter.

7. Seeking external validation for every decision

Many business owners adopt the subtle habit of looking for outside approval without realizing it. Whether it’s feedback from peers or clients, there’s a quiet belief that someone else’s opinion validates their worth. However, relying on this too much chips away at your confidence and decision-making skills. Over time, you’ll notice hesitation creeping in during key moments when your intuition should be leading the way.

8. Focusing on immediate rewards over long-term sustainability

Quick wins feel good—they give us a sense of accomplishment. But constantly chasing the next immediate success can blind you to the bigger picture. Focusing only on the short term often results in scrambling to fix issues later. When you prioritize today over tomorrow, you may be frustrated by how little long-term progress you’ve made.

9. Taking pride in busyness instead of results

There’s a belief in our culture that if you’re busy, you’re productive. But this is one of the biggest traps in business. You can spend all day working and feel good about how much you’re doing, only to realize that your efforts aren’t producing meaningful results. After a while, the feeling of spinning your wheels becomes apparent when the business doesn’t seem to grow, no matter how hard you work.

10. Underestimating the power of reflection and downtime

Many business owners feel they must keep moving forward at all costs, and downtime feels like wasted time. But what often goes unnoticed is how vital reflection and stillness are for true growth. Avoiding downtime leads to less effective problem-solving, decreased inspiration, and eventually, a sense of burnout even when things seem stable. Slowing down allows new ideas and deeper insights to emerge.

Breaking these habits is challenging, especially when they’ve become ingrained in your daily routine. However, true mastery of success comes from recognizing where your energy is going and where you need to shift. Letting go of these habits may be the key to unlocking the next level of your business and personal growth.

As you navigate the demands of your business

your body constantly sends signals, letting you know how close you are to hitting the wall.

The challenge is that most of these signs are subtle, and because they’re not overwhelming, they get brushed aside as “just part of the grind.” You may feel tension in your shoulders or a lingering headache, but it doesn’t stop you, so you keep going. These small signals—like disrupted sleep, digestive issues, or tightness in your lower back—are whispers from your body saying, “Slow down, something’s not right.”

Over time, these whispers turn into louder messages. But by then, the damage is more challenging to reverse. Many entrepreneurs fail to realize that ignoring these early signs is like driving with the check engine light on, convincing yourself that if the car still runs, you’re fine. You’re not. The body keeps score, and when these signals go unaddressed, they accumulate, leading to physical and mental breakdowns. You can prevent hitting rock bottom by tuning in now, recognizing these small but critical signs, and making the shifts your body needs.

It’s not about waiting until your body forces you to take a break. It’s about learning to listen when it first starts to speak. Minor, nagging aches, mood swings, or energy dips aren’t random. They’re clues that you’re on the edge, and if you don’t make adjustments, you risk burning out and losing your effectiveness, not just in your business but in every area of your life.

It’s time to break free.

You’ve been carrying these outdated beliefs for too long, letting them dictate your actions and limit your growth. But here’s the truth: you can shift out of these patterns and step into a more empowered, energized version of yourself. The first step is awareness—recognizing the beliefs that no longer serve you.

If you saw many things here that resonate with your daily experience—the exhaustion, frustration, or feeling like you’re always on the edge—then Shake and Shift 101 is exactly what you need. We’ll dive deep into what’s really holding you back and give you the tools to rewrite those stories. This isn’t just another “feel-good” experience; it’s about real change, about shaking the foundation of what you thought you needed and creating space for the success you truly deserve.

Let’s shift those old habits and start moving toward the freedom and success you’ve been waiting for.

Click here to take the first step in rewriting your story and reclaiming your power!

10 Habits Business Owners Must Break for Long-Term Success

If you’ve ever felt stuck in your business, overwhelmed by the grind, or constantly on the verge of burnout, you’ve likely been chasing success the wrong way. Most of us believe that working harder, pushing more, and doing everything ourselves is the key to winning. But here’s the truth: what’s holding you back isn’t what you’re doing — it’s how you’ve been conditioned to think and behave.

You wake up feeling exhausted, even after a full night’s sleep. Your mind is racing, yet somehow, you can’t seem to focus on anything important. You snap at loved ones over the smallest things; even the tasks you once loved now feel like a burden. Your body feels heavy—tight shoulders, headaches that won’t quit, or maybe your stomach is always in knots. That irritability, constant fatigue, and physical discomfort? Those are the early signs of burnout.

“In my practice, it is not rare to hear my clients say they did not even notice they were in such bad condition because feeling bad has been normal for so long. Until we cleared all those negative symptoms that the body had been screaming, they did not know what good felt like.”

This isn't about tactics, strategies, or tools.

It’s about breaking through the beliefs and patterns that keep you spinning. The symptoms you’re feeling—brain fog, lack of motivation, emotional disconnect—aren’t just signs of a rough week. They’re your body’s way of telling you that you’ve been running on empty for too long. If you don’t question what’s driving your actions, you’ll keep running into the same walls over and over again.

The habits you’ve built on outdated beliefs are silently sabotaging your growth. You’ve been conditioned to think that more effort equals more success, but the reality is that these hidden patterns are draining your potential.

Here are commonly misunderstood beliefs I see in

high-performers:

“I need to be stronger.”
1. This belief drives you to push harder and harder, even when your body and mind are screaming for rest. You overextend yourself, constantly feeling the need to prove your strength, but all you do is burn out. The truth is that strength also comes from knowing when to pause and recharge.
“I am not heard.”
1. You feel like no one listens to you, so you compensate by speaking louder or working harder, hoping your actions will get you noticed. But this constant striving to be heard is rooted in insecurity, not capability. True confidence and influence come from aligning with your inner voice, not forcing it outward.–_
“I am not good enough.”
1. This deeply ingrained belief makes you feel like you’re always falling short, no matter how much you achieve. You chase validation through success, thinking you’ll finally feel worthy once you hit a specific goal. But the problem isn’t your output; you don’t see your inherent value.
“I need to survive.”
1. Operating from a survival mindset keeps you stuck in a loop of scarcity. You hold on tightly to resources, afraid to invest in yourself or take risks. But living in survival mode limits your ability to thrive, leaving you exhausted and constantly feeling like you’re just getting by rather than truly succeeding.
“I need to be protected.”
1. This belief convinces you to shield yourself from vulnerability, afraid that being open or honest will lead to failure or criticism. You play it safe, avoiding growth opportunities because they feel too risky. This self-protection keeps you from tapping into your full potential, preventing meaningful progress.

Let’s explore the real reasons you’re tired, stressed, and feeling stuck and uncover the hidden habits that are keeping you on the edge of burnout without you even realizing it. The signs are there, and you can’t ignore them.

As business owners, we often push ourselves to the limit, believing that success comes from doing more, controlling more, and hustling harder.

But what if the very habits that drive us are also the ones that hold us back? Running a successful business isn’t just about working harder; it’s about working smarter and mastering your energy. Let’s explore the hidden habits many entrepreneurs unknowingly cling to, which could drain their potential.

1. Holding on to control too tightly

It’s easy to believe that every decision, task, and outcome depends solely on you. When you feel the need to micromanage, you tell yourself it’s to prevent failure. In reality, this mindset limits the potential for growth and collaboration. Over time, this tight grip will start showing up in subtle ways—burnout, decreased creativity, and feeling overwhelmed by tasks you shouldn’t even be handling.

2. Neglecting to prioritize self-care

We’ve all been there, thinking that if we’re not pushing to the max, we’re lazy. The grind is glorified in entrepreneurship, but the cost of neglecting self-care is higher than you think. The body has a way of giving signals when it’s been overworked—fatigue, foggy thinking, and a short fuse. The longer you ignore it, the harder it becomes to focus, making every task feel like climbing a mountain.

3. Overcommitting out of fear of missing out

Opportunities always come knocking, and it’s tempting to say yes to everything. But by constantly adding more to your plate, you end up doing everything at a mediocre level. You may think you’re getting ahead, but what’s happening is you’re setting yourself up for failure. The overwhelm kicks in, and before you know it, you’ve spread yourself so thin that you can’t give anything your full attention.

4. Isolating yourself to solve all problems

Entrepreneurs often believe that they must figure everything out alone. This belief is rooted in wanting full control or even pride. However, isolation blocks the opportunity for growth that comes from collaboration. Eventually, this leads to feeling stuck, unsure of how to move forward, and constantly frustrated that things aren’t clicking the way you imagined.

5. Placing work over personal relationships

When the business is booming, it’s easy to justify putting work over personal time. You might think, “It’s just for now,” but the cost shows up in other areas. Over time, your personal relationships start to erode, and the emotional support that fuels you diminishes. You may feel more disconnected and stressed, wondering why the drive to work harder isn’t solving the emptiness you feel.

6. Ignoring stress until it becomes unbearable

Stress is part of the game, right? Many business owners convince themselves that they can handle just a bit more pressure, day after day. But left unchecked, stress accumulates and becomes anxiety, affecting how you interact with your team, make decisions, and even your overall health. It sneaks up on you, often unnoticed, until your patience runs thin and your leadership starts to falter.

7. Seeking external validation for every decision

Many business owners adopt the subtle habit of looking for outside approval without realizing it. Whether it’s feedback from peers or clients, there’s a quiet belief that someone else’s opinion validates their worth. However, relying on this too much chips away at your confidence and decision-making skills. Over time, you’ll notice hesitation creeping in during key moments when your intuition should be leading the way.

8. Focusing on immediate rewards over long-term sustainability

Quick wins feel good—they give us a sense of accomplishment. But constantly chasing the next immediate success can blind you to the bigger picture. Focusing only on the short term often results in scrambling to fix issues later. When you prioritize today over tomorrow, you may be frustrated by how little long-term progress you’ve made.

9. Taking pride in busyness instead of results

There’s a belief in our culture that if you’re busy, you’re productive. But this is one of the biggest traps in business. You can spend all day working and feel good about how much you’re doing, only to realize that your efforts aren’t producing meaningful results. After a while, the feeling of spinning your wheels becomes apparent when the business doesn’t seem to grow, no matter how hard you work.

10. Underestimating the power of reflection and downtime

Many business owners feel they must keep moving forward at all costs, and downtime feels like wasted time. But what often goes unnoticed is how vital reflection and stillness are for true growth. Avoiding downtime leads to less effective problem-solving, decreased inspiration, and eventually, a sense of burnout even when things seem stable. Slowing down allows new ideas and deeper insights to emerge.

Breaking these habits is challenging, especially when they’ve become ingrained in your daily routine. However, true mastery of success comes from recognizing where your energy is going and where you need to shift. Letting go of these habits may be the key to unlocking the next level of your business and personal growth.

As you navigate the demands of your business

your body constantly sends signals, letting you know how close you are to hitting the wall.

The challenge is that most of these signs are subtle, and because they’re not overwhelming, they get brushed aside as “just part of the grind.” You may feel tension in your shoulders or a lingering headache, but it doesn’t stop you, so you keep going. These small signals—like disrupted sleep, digestive issues, or tightness in your lower back—are whispers from your body saying, “Slow down, something’s not right.”

Over time, these whispers turn into louder messages. But by then, the damage is more challenging to reverse. Many entrepreneurs fail to realize that ignoring these early signs is like driving with the check engine light on, convincing yourself that if the car still runs, you’re fine. You’re not. The body keeps score, and when these signals go unaddressed, they accumulate, leading to physical and mental breakdowns. You can prevent hitting rock bottom by tuning in now, recognizing these small but critical signs, and making the shifts your body needs.

It’s not about waiting until your body forces you to take a break. It’s about learning to listen when it first starts to speak. Minor, nagging aches, mood swings, or energy dips aren’t random. They’re clues that you’re on the edge, and if you don’t make adjustments, you risk burning out and losing your effectiveness, not just in your business but in every area of your life.

It’s time to break free.

You’ve been carrying these outdated beliefs for too long, letting them dictate your actions and limit your growth. But here’s the truth: you can shift out of these patterns and step into a more empowered, energized version of yourself. The first step is awareness—recognizing the beliefs that no longer serve you.

If you saw many things here that resonate with your daily experience—the exhaustion, frustration, or feeling like you’re always on the edge—then Shake and Shift 101 is exactly what you need. We’ll dive deep into what’s really holding you back and give you the tools to rewrite those stories. This isn’t just another “feel-good” experience; it’s about real change, about shaking the foundation of what you thought you needed and creating space for the success you truly deserve.

Let’s shift those old habits and start moving toward the freedom and success you’ve been waiting for.

Click here to take the first step in rewriting your story and reclaiming your power!

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Reconnect Your Mind and Body to Break Out of a Slump

by Patrick LeRouge | Jun 27, 2024 | freedom mastery

Reconnect Your Mind and Body to Break Out of a Slump

You’re always on the go, waking up early and powering through your day. But lately, something’s off. You might feel stuck in a rut, but there’s a chance you’ve been in this slump for so long that it’s become your new regular. Let’s talk about how reconnecting your mind and body can get you back on track.

Understanding the Mind-Body Connection

The mind-body connection is how your thoughts and feelings affect your physical health and vice versa. When you’re stressed or anxious, your body reacts. Your heart beats faster, or your muscles get tense. Conversely, when your body is in pain, it affects your mood and energy levels. This connection is crucial for maintaining overall well-being.

Imagine your body as a finely tuned machine. When one part isn’t working correctly, it affects the entire system. Similarly, when your mind is stressed, it sends signals to your body, which can result in physical symptoms. This connection is a two-way street; how you treat your body can significantly impact your mental state. For instance, regular exercise can boost your mood, while poor diet and lack of sleep can lead to increased stress and anxiety.

Signs You Might Be in a Slump

It can be tough to realize you’re in a slump, especially if it’s been going on for a while. Here are some signs you might notice:

Low Energy: You’re not doing everything you used to. Activities that once energized you now feel draining. You might wake up feeling tired, struggle to get through your day, and find it hard to muster the energy for activities you once enjoyed.
Mental Slowness: Your mind isn’t retaining numbers, names, and past experiences as well. It’s hard to relate to people when you can’t remember the details. This fogginess can make it challenging to stay engaged in conversations or perform tasks that require concentration.
Lack of Motivation: Your motivation barely extends beyond doing what’s needed to keep things working. You’re not consistently doing your best work, and others are starting to notice. This can lead to feelings of inadequacy and frustration, making it even harder to get motivated.
Aches and Pains: Your body feels old and complains more often. Those little aches are becoming big distractions. Chronic stress can manifest physically, leading to muscle tension, headaches, and other ailments that can make it difficult to stay active and engaged.
Emotional Roller Coaster: Your emotions are all over the place. Sometimes, you want to isolate yourself, whether at work trying to catch up or at home pushing through physically. This emotional instability can affect your relationships and overall quality of life.

Sound familiar? If so, your mind and body might be out of sync.

Everyday Struggles

Imagine you’re an impact-driven high performer. Your alarm rings before dawn, and you’re ready to tackle the day. You start with a strong coffee, reviewing your agenda, and setting ambitious goals. The morning goes well; you’re on fire, making calls, attending meetings, and checking off tasks from your to-do list.

The Midday Slump

But by midday, something shifts. Your energy plummets, and that sharp focus begins to blur. You sit in an important meeting, but your mind drifts. You’re physically present, but mentally, you’re miles away. Simple tasks that you could breeze through before now feel overwhelming and insurmountable. The emails pile up, and the small, nagging tasks feel like heavy burdens. You try to push through, but the lack of motivation creeps in, whispering doubts about your abilities and goals.

The Afternoon Struggle

By late afternoon, you’re fighting to stay productive. You reach for another coffee, hoping for a second wind that never comes. The quality of your work begins to slip, and you notice colleagues starting to comment or offer unsolicited advice. This only fuels your frustration and self-doubt. You find yourself questioning every decision and second-guessing your actions.

Evening Exhaustion

As the workday ends, you should feel accomplished, but instead, you’re exhausted. Driving home, your mind races with unfinished tasks and tomorrow’s challenges. You walk through your front door, greeted by your family, but all you can think about is collapsing on the couch. Conversations with loved ones feel like chores, and the joy of being with them fades under the weight of fatigue.

The Disconnect

Dinner time arrives, and even though you’re physically present, your mind is stuck in a loop of work-related stress. You force a smile and nod through conversations, but the connection feels shallow. After dinner, you might try to catch up on work, but your body is begging for rest. The tug-of-war between your mind and body leaves you feeling more disconnected and unfulfilled.

This constant push and pull drains your energy and saps your enthusiasm and passion. You miss the spark that once drove you, and instead, you’re left with a lingering sense of dissatisfaction. Every day feels like an uphill battle, and you start to wonder if this is just how life is now.

But it doesn’t have to be this way. Recognizing these struggles is the first step toward change. By addressing the disconnect between your mind and body, you can reclaim your energy, focus, and joy. Let’s explore how to make that happen in the next post.

Steps to Reconnect Your Mind and Body for Peak Performance

Why This Happens

Your mind and body can get out of sync when you’re always on the go. Stress from work, personal responsibilities, and even societal pressures can take a toll. Your body might send signals that it needs a break, but your mind is pushing you to keep going. This misalignment creates a vicious cycle, leading to burnout and slumps.

The Impact of a Disconnected Mind and Body

At Work

When your mind and body are out of sync, you may find it harder to concentrate, make decisions, and stay productive. Tasks that once felt easy now seem overwhelming. Your ability to think clearly diminishes, and this can lead to mistakes and missed opportunities. Over time, this disconnect can create a general sense of dissatisfaction with your work. You might feel like you’re just going through the motions, unable to perform at your best. This not only affects your productivity but also impacts how your colleagues and supervisors perceive you.

At Home

The stress and fatigue from work don’t just stay at the office; they spill over into your personal life. When you’re too tired to engage with your family, your relationships suffer. You might find yourself snapping at your loved ones or retreating to a quiet corner to avoid interaction altogether. The joy of spending time with your family fades, and this disconnection can create a ripple effect, leading to feelings of guilt and further stress. Your home, which should be a sanctuary of peace and relaxation, starts to feel like just another source of pressure.

Health

Chronic stress and misalignment can take a serious toll on your physical health. You might experience headaches, muscle tension, and other aches and pains. Over time, these issues can become chronic, leading to long-term health problems. Stress can weaken your immune system, making you more susceptible to illnesses. Additionally, the constant state of fight-or-flight can lead to problems such as high blood pressure, heart disease, and other stress-related conditions.

Steps to Reconnect Your Mind and Body for Peak Performance

The R.E.S.T. Core Values: Restore, Empower, Simple, Transform

At Evolve Restorative Therapy, we believe in the R.E.S.T. core values to help you reconnect your mind and body:

Restore

We believe that healing and restoring your foundation is key to achieving your goals. Just like a house needs a solid foundation, your mind and body need a stable base to function optimally. By addressing the root causes of your stress and fatigue, you can start to rebuild this foundation. This process involves physical, emotional, and mental restoration, allowing you to return to a state of balance and well-being.

Empower

Empowerment is about giving you the tools and confidence to take control of your life. When you are empowered, you can make decisions that align with your values and passions. This sense of control can reduce stress and increase your overall satisfaction with life. Empowering yourself involves developing skills, building resilience, and creating a supportive environment that encourages growth and success.

Simple

Simplicity is about eliminating the unnecessary and focusing on what truly matters. By simplifying your life, you can reduce the mental clutter that contributes to stress and fatigue. This might mean streamlining your daily routines, prioritizing tasks, and learning to say no to commitments that don’t align with your goals. A simpler life allows you to focus your energy on what truly matters, making it easier to maintain a balanced mind-body connection.

Transform

Transformation is the ultimate goal of our practice. As you restore your foundation, empower yourself, and simplify your life, you begin to transform. This transformation is not just about physical health but also about becoming a whole person. By aligning your actions with your passions and values, you can make a positive impact on the world around you. Transformation involves continuous growth and the pursuit of your highest potential.

Raising the T.E.M.P.: Time, Energy, Money, Passion

To break out of a slump and achieve peak performance, it’s essential to raise the T.E.M.P. – enhancing your Time, Energy, Money, and Passion.

Enhanced Time

When your mind and body are aligned, you can manage your time more effectively. Enhanced focus and productivity mean you get more done in less time, freeing up hours for personal growth and relaxation. This extra time allows you to invest in your relationships, hobbies, and self-care, contributing to a more balanced life.

More Energy

Restoring your foundation and simplifying your life can significantly boost your energy levels. When you are not constantly battling stress and fatigue, you have more energy to pursue your passions and perform at your best. Increased energy translates to better performance at work and more enthusiasm in your personal life.

Increased Money

Aligning your actions with your passions and values can lead to greater financial success. When you are passionate about your work and empowered to make decisions that align with your goals, you are more likely to achieve success. This alignment can open up new opportunities, lead to promotions, and enhance your overall financial well-being.

Aligned Passion

Connecting your mind and body ultimately helps you align your actions with your passions. When you are passionate about what you do, you are more motivated, engaged, and fulfilled.

Steps to Reconnect Your Mind and Body

Practice Advanced Mindfulness Techniques

High performers are likely familiar with basic mindfulness practices, so consider advanced techniques such as mindful visualization and body scanning. Mindful visualization involves vividly imagining a place or situation where you feel at peace and visualizing each detail. Body scanning, on the other hand, involves focusing on different parts of your body, one at a time, and consciously relaxing them. These techniques can help deepen your mind-body connection and reduce stress more effectively.

Incorporate High-Intensity Interval Training (HIIT)

While regular exercise is beneficial, high-intensity interval training (HIIT) can provide a more substantial boost in a shorter amount of time. HIIT alternates short bursts of intense activity with periods of lower-intensity exercise or rest. This method not only releases endorphins but also improves cardiovascular health, increases metabolism, and enhances mental clarity and focus. Try incorporating HIIT workouts into your routine a few times a week to see significant improvements in both physical and mental performance.

Try Intermittent Fasting

Instead of just eating well, consider incorporating intermittent fasting (IF) into your routine. IF involves cycling between periods of eating and fasting. This approach can help improve metabolism, increase energy levels, and promote mental clarity. It’s essential to find a fasting schedule that works for you, whether it’s the 16/8 method (fasting for 16 hours and eating during an 8-hour window) or another variation. Make sure to consult with a healthcare professional before starting any fasting regimen.

Use Sleep Tracking Technology

Instead of just aiming for 7-9 hours of sleep, use sleep tracking technology to monitor and optimize your sleep patterns. Devices like smartwatches and apps can provide detailed insights into your sleep quality, including how much time you spend in deep sleep, REM sleep, and light sleep. By understanding your sleep patterns, you can make adjustments to improve sleep quality, such as changing your bedtime routine or optimizing your sleep environment.

Engage in Emotional Freedom Techniques (EFT)

Talking it out with a friend or professional is beneficial, but you can also try Emotional Freedom Techniques (EFT), also known as tapping. EFT involves tapping on specific meridian points on the body while repeating affirmations. This method can help release emotional blockages, reduce stress, and improve mental clarity. EFT combines elements of acupuncture (without needles) and cognitive-behavioral therapy to address both physical and emotional issues.

Explore Biohacking

Biohacking involves making small, incremental changes to your lifestyle to improve your overall well-being. This can include using nootropics (cognitive enhancers), experimenting with cryotherapy, or using infrared saunas. These advanced techniques can help optimize your body’s performance and enhance your mental capabilities.

Implement Digital Detox Days

High performers are often bombarded with digital information, which can contribute to stress and burnout. Schedule regular digital detox days where you unplug from all digital devices. Spend this time engaging in offline activities that bring you joy and relaxation, such as hiking, reading a physical book, or spending quality time with loved ones. This practice can help reset your mind, reduce stress, and improve your overall well-being.

Utilize Aromatherapy

Aromatherapy uses essential oils to improve physical and emotional health. High performers can benefit from using specific oils like lavender for relaxation, peppermint for focus, and eucalyptus for energy. Incorporate aromatherapy into your daily routine by using a diffuser, applying diluted oils to your skin, or adding a few drops to your bath. This practice can enhance your mood, reduce stress, and improve mental clarity.

Invest in Professional Coaching

Consider hiring a professional coach who specializes in mind-body connection and performance optimization. A coach can provide personalized strategies and support to help you achieve your goals and maintain a balanced lifestyle. This investment can lead to significant improvements in both your personal and professional life.

Try These Simple Hacks

Here are some unique and impactful hacks to help you reconnect with your body and mind:

Grounding (Earthing): Spend time walking barefoot on natural surfaces like grass, sand, or dirt. This practice, known as grounding or earthing, helps you reconnect with the Earth’s energy, reduces inflammation, and promotes a sense of calm.
Cold Showers: Start or end your day with a cold shower. This practice can increase alertness, improve circulation, boost your immune system, and elevate your mood by releasing endorphins.
Forest Bathing (Shinrin-Yoku): Take a walk in the forest or any natural setting and immerse yourself in the sights, sounds, and smells of nature. This Japanese practice, known as shinrin-yoku or forest bathing, can reduce stress, lower blood pressure, and improve overall well-being.
Sound Healing: Explore sound healing practices such as using singing bowls, tuning forks, or listening to binaural beats. These techniques can help reduce stress, balance energy, and enhance mental clarity.
Creative Expression: Engage in creative activities like painting, writing, or playing a musical instrument. These activities can help you process emotions, reduce stress, and enhance your mind-body connection.

For a full list of ways to reconnect your mind and body, click here to download the complete guide.

By implementing these advanced techniques and unique hacks, you can effectively reconnect your mind and body, break out of your slump, and achieve peak performance in all areas of your life.

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Your Health Elevates your Wealth

by Patrick LeRouge | Aug 13, 2021 | freedom mastery

The health of your body is equivalent to the health of your bank account. This may sound like an exaggeration, but it’s not. A healthy lifestyle can make you more productive at work and improve how you feel about yourself in general. You don’t want to be constantly worrying about getting sick because that will take up all of your time and energy! It’s important for you to stay ahead of the curve so that you are prepared when sickness strikes.

It’s a misconception that sweating cools the body down when it is hot outside. Contrary to popular belief, our bodies don’t naturally lower their internal temperature during the winter months, and you are more likely to get sick due to this.

In addition, your natural mucus membranes protect your internal organs from infection. When they become dried out during a heatwave, they aren’t as effective at doing their job.

When the summer starts to heat up, you need to ensure that your diet stays as cool and refreshing as possible.

One way is to incorporate more vegetables like peppers, eggplant, and zucchini, which are lighter in flavor than we usually have during warmer months when heavier dishes dominate your summer menus. It might seem strange at first, but it’s a delicious change of pace from salads or other traditional summer ingredients such as corn on the cob and watermelon slices!

And finally here’s some health advice for the summer that will help you stay ahead of the sick season:

– Stay well hydrated. This will help to keep you from getting a headache or feeling fatigued and prevent health complications that can occur in extreme cases like heatstroke. A good easy way to drink enough and not overdo it is to aim to drink half your weight in oz. This will assure you get enough in for sure.

Hydration is not only about the water you should eat as many juicy fruits and vegetables as possible. Stay with what grows in this season locally and your digestive tract will thank you later.

– Avoid dehydration by staying well hydrated. Drink water, coconut water, or sports drinks that contain electrolytes to help replace lost minerals and salts when you sweat.

– Dress light. You can layer your clothes or put them away for later in the day but it is important to let air circulate and get rid of any sweat that might be accumulating. If you want a boost in energy stay with lighter warmer cools blue is my favorite and it calming. “Love into color therapy “

– Stay out of the sun. If you can’t avoid being outdoors, make sure to wear protective clothing (hat and sunglasses) and use sunscreen with a higher SPF than usual – it is always better to be safe! Vitamin D is important but in the dog daze of summer, all you need is 15 minutes depending on skin tone and time of day to get the healthy natural amount in.

4 ways to stop lifestyle getting in the way of your success?

by Patrick LeRouge | Jul 22, 2021 | freedom mastery

I am here for you, and I want to help you speed up your success. You have to be clear on one thing your health elevates your wealth.

Your health is the key.

It’s not too late!

If you are ready for a step up in your health, keep reading. If you don’t take care of your health, it will not be good. It will happen fast, even if you are a successful person.

I know you don’t want to hear this, but the truth is if

What you tolerate will persist.

If you don’t take care of your health, it will also affect other parts of your life. Your business is impacted too. So when something bad happens, like if you lose everything you worked for because you didn’t take care of your health, the pain is much worse.

Easier said than done, I know, so let me explain some of the habits that have helped me make my health goals a reality and see how they can help you as well.

In short:

Choose something to fight for:

Please do not say I want to lose 10 pounds. It would cause you to take action. That knee-jerk response does not get you to lose weight.

But if you caught that eye of your spouse, check-in you out from the corner of your eye. that would make you feel better and attractive again. which triggers more weight loss naturally.

2 Sometimes, friends are competitive. But sometimes they work together. Competition is real – it can be helpful, and it can hurt people. Friends can work with each other, or they can try to compete against each other. If you don’t have a community that will work with you, then you will fail.

3 If you want to achieve big things, break them into smaller tasks. We live in a world where people want everything instantaneously. But this is not the way to do it. It would be best if you had time so that your work doesn’t feel stiff. The best thing you can do is take micro-breaks and be happy with yourself if you take them. Be grateful that you have the opportunity to stop for a moment and relax. Don’t feel guilty if you take time off to work or do something that will build your internal energy and passion back. Never work without taking breaks – breaks will help make your work more effortless in the long run!

Think about it this way. Accelerating your health to elevate your wealth is a marathon of many sprints. If you are physically and mentally prepared, with good habits, then you can do well in your business and personal life.

4 The main point is getting in touch with your body’s need for rest and recovery. It is essential to take care of yourself. If you don’t, then you are like a sinking ship. If you do not take time out to be kind to yourself, it will all come crashing down instantly even if you are successful.

We know that you are busy. You have a job, kids and a social life. But if you don’t take care of yourself – sleep, food – then your health will be bad. And even if your career is successful, it will all come crashing down when you can’t do it anymore because of your health.

It’s time to stop tolerating lower standards for our own wellbeing just because “you’re surviving.” Focus on the FACT that your Health elevates your wealth

Make sure to take time out for self-care every day by creating sustainable habits that build you up instead of breaking you down daily!

Reach out anytime with questions or schedule a health to wealth clarity call to get started on building those habits together now!!

Accelerate Your Health To Elevate Your Wealth Clarity Call