Shots of Inspiration With Mateo

In the world where many strive by themselves, remember to go with others together, not just by yourself.

https://www.mateomelichar.co/business-future-mastermind

You have to generate energy, but it starts with your habits, consistency in your routine, optimization of what works, and playing the long game.

It starts by building your energy consistently from today on and your mindset simultaneously.

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As a positive leader, you need to protect your inner peace.

Here are six ways to protect your own peace:

Set Boundaries: Establish clear boundaries to protect your time, energy, and emotions. Learn to say no to commitments or situations that drain you.
Practice Self-Care: Engage in activities that promote relaxation and self-care, such as meditation, exercise, hobbies, or spending time in nature.
Limit Exposure to Negativity: Minimize exposure to negative news, toxic people, or environments that induce stress. Surround yourself with supportive and positive influences.
Cultivate Positive Relationships: Foster healthy relationships with family, friends, and colleagues who uplift and support you. Invest time in nurturing these connections.
Mindfulness and Gratitude: Practice mindfulness techniques to stay present and appreciate the current moment. Cultivate gratitude by focusing on the positive aspects of your life.
Manage Stress: Develop effective stress management techniques, such as deep breathing exercises, journaling, or seeking professional support if needed.

Want more from Mateo?

Connect with Mateo on LinkedIn. You can also
Download the first chapter of the book Positive Leader.
Fit Fun Podcast is a great experiment that started a few years ago, where experts share their expertise.

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Travel notes from Thailand.

You can find more content here and get the first chapter of Positive Leader.

https://www.mateomelichar.co/

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This is a special episode and very much needed in today's world. You can connect here at www.mateomelichar.co

Or follow me on LinkedIn

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Visit the shadow and the positive child.

Quite interesting. :-)

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Do you want to build yourself up as a positive leader? Then navigate to www.mateomelichar.co and download your first chapter of the book.

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Resilience and growth mindset are very important for your own career and personal growth.

1. Resilience:

* **Reduced Stress and Hopelessness**: Resilience helps us cope with adversity, reducing stress and feelings of hopelessness.
* **Improved Sleep and Overall Mood**: Resilient individuals tend to experience better sleep quality and overall mood.
* **Enhanced Relationships and Appreciation**: Resilience fosters better relationships and a deeper appreciation for others.
* **Boosted Self-Esteem**: A resilient mindset contributes to a positive sense of self-worth.
* **Increased Creativity**: Resilience encourages creative problem-solving and adaptability.
* **Heightened Hopefulness**: Resilient people maintain hope even during challenging times.

2. Growth Mindset:
- Promotes Resilience: A growth mindset encourages persistence and learning from setbacks. It helps us bounce back after failures and setbacks.
- Adaptability: Individuals with a growth mindset are more flexible and adaptable in both personal and professional aspects of life.
- Better Outlook on Life: A growth mindset allows us to appreciate opportunities, even when they seem difficult or impossible. It’s about not giving up when faced with challenges. --- Send in a voice message: https://podcasters.spotify.com/pod/show/mateomelichar/message

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Here are three guidelines for living with purpose:

Identity and Purpose - Finding Answers to Big Questions:
- Reflect on who you are. Consider your values, passions, and interests.
- Explore what truly matters to you. Prioritize the aspects of life that bring fulfillment.
- Align your everyday actions with your core values.
- Develop a sense of purpose by understanding your unique contribution to the world.
- Goal-Setting for a Purposeful Life:
- Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).
- Aim for both short-term and long-term objectives.
- Look back periodically to assess progress and adjust your goals as needed.
- Overcoming Barriers and Seeking Support:
- Recognize obstacles that hinder your purposeful living.
- Seek support from family, friends, or professionals.
- Persistently work toward your purpose, even when faced with challenges.

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In this episode, you will learn more about working out. Below, you have some extra benefits of why working out and movement are great ways to boost your energy, life happiness, and improve quality.

Regular exercise offers a multitude of benefits for both your body and mind. Let’s explore some of these advantages:

Improved Mood and Mental Well-being:
- Exercise has been shown to enhance mood and reduce feelings of depression, anxiety, and stress.
- Even as little as 10–30 minutes of exercise can boost your mood by increasing brain sensitivity to serotonin and norepinephrine, as well as promoting the production of endorphins, which contribute to positive feelings and pain reduction.
- Weight Management:
- Physical activity helps manage weight by increasing energy expenditure (calories burned).
- Combining aerobic exercise with resistance training can maximize fat loss and maintain muscle mass, reducing the risk of cardiovascular disease.
- Muscle and Bone Health:
- Regular exercise plays a vital role in building and maintaining strong muscles and bones.
- As we age, muscle loss and decreased strength become more common. Exercise helps counteract this by preserving muscle mass and function1.
- Increased Energy Levels:
- Engaging in physical activity boosts overall energy levels and combats fatigue.
- Regular exercise improves cardiovascular health, allowing your body to transport oxygen and nutrients to tissues1 efficiently.
- Skin Health:
- Exercise promotes healthy circulation, which nourishes skin cells and keeps your complexion vibrant.
- It also helps flush out toxins through sweat, contributing to clearer skin.
- Enhanced Brain Function:
- Physical activity supports cognitive function and memory.
- Regular exercise may reduce the risk of cognitive decline and improve overall brain health.
- Better Sleep Quality:
- People who exercise regularly tend to experience better sleep patterns.
- However, avoid vigorous exercise close to bedtime, as it may have the opposite effect.
- Pain Reduction:
- Exercise can alleviate chronic pain conditions, such as lower back pain and osteoarthritis.
- Strengthening muscles and improving flexibility contribute to pain relief1.
- Positive Impact on Sex Life:
- Regular physical activity can enhance sexual function and satisfaction.
- Improved blood flow, increased stamina, and reduced stress all play a role1.
- Reduced Risk of Chronic Diseases:
- Exercise lowers the risk of various health conditions, including heart disease, type 2 diabetes, and certain cancers.
- It also supports overall longevity and quality of life1.

Remember, finding an exercise routine that you enjoy is key to consistency. Whether it’s walking, dancing, swimming, or weightlifting, staying active contributes to a healthier and happier life! 🏋️‍♀️🏃‍♂️🧘‍♀️

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Let's start the year strong!Here are some inspiring quotes to help you start the new year off on the right foot:1️⃣ “Cheers to a new year and another chance for us to get it right.” - Oprah Winfrey 2️⃣ “Year’s end is neither an end nor a beginning but a going on.” - Hal Borland 3️⃣ “New beginnings are in order, and you are bound to feel some level of excitement as new chances come your way.” - Oscar Auliq-Ice 4️⃣ “And now we welcome the new year. Full of things that have never been.” - Rainer Maria Rilke 5️⃣ “Every time you tear a leaf off a calendar, you present a new place for new ideas and progress.” - Charles Kettering 6️⃣ “The beginning is the most important part of the work.” - Plato 7️⃣ “The future belongs to those who believe in the beauty of their dreams.” - Eleanor Roosevelt 8️⃣ “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis 9️⃣ “The new year stands before us, like a chapter in a book, waiting to be written.” - Melody Beattie 🔟“For last year’s words belong to last year’s language. And next year’s words await another voice.” - T.S. EliotQuotes can motivate us to start well and pull us through a tough time. So, have a great start in 2024 and an awesome year ahead.

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Start the year's quarter strong(breath-hold).I have reached the first level of certification in freediving. It was tough but worth it. BUT...Another boundary stretched, lessons learned, and tranquillity explored.Breath-hold training can be a great way to improve your lung capacity and overall health. Here are some tips to get started:⭕ 𝐒𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐝𝐞𝐞𝐩 𝐛𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠: Begin each day with deep breathing exercises. While lying flat on your back, place one hand flat on your stomach and the other just above so that it rests on your chest. Inhale slowly as much as you can, hold for a count of three, then exhale all the breath.⭕𝐔𝐬𝐞 𝐂𝐎2 / 𝐎2 𝐭𝐚𝐛𝐥𝐞𝐬: Learn to breathe according to CO2 static apnea tables. This practice consists of holding your breath for 1 minute and resting by breathing normally for 90 seconds, then repeating that hold for another minute. You then gradually reduce your normal breathing rest by 15 seconds each time.⭕𝐏𝐚𝐫𝐭𝐢𝐜𝐢𝐩𝐚𝐭𝐞 𝐢𝐧 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠: Consider joining a freediving club or taking a course to learn more about breath hold training and to train with others 3.Start slow: Start with shorter breath holds and gradually increase the duration as you become more comfortable.Remember to always listen to your body and never push yourself too hard. Good luck with your breath-hold training!

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In this episode, we will talk about how to manage stress; I hope it helps you to provide an extra perspective! :-)

Stress—a relentless companion in our modern lives—can affect our emotional well-being and physical health. But fear not! Here are three simple strategies to help you manage stress and maintain your equilibrium:

Change Your Perspective:
- Much of life’s stress arises from how we perceive situations. Two people may face the same task, yet only one finds it stressful. Our inner narrative plays a significant role. Aim to alter your perspective. Frame things differently in your mind. By doing so, you can reduce stressors in your life.
- Remember, stress is almost impossible to avoid, but how you react to it matters.
- Burn Off Tension:
- Engage in physical activity to reduce cortisol levels (the stress hormone). Choose activities you genuinely enjoy. Find what resonates with you whether gardening, nature walks, or calming yoga.
- The anticipation of an enjoyable activity can keep you motivated and help you destress and recharge.
- Get Organized:
- Ever spent precious minutes searching for car keys or a misplaced shoe? Disorganization and clutter can be stress-inducing. It’s unnecessary!
- Set up systems: designate a spot for your keys, plan healthy meals, and establish a regular sleep schedule. Anticipate stressful periods and prepare accordingly.

Remember, managing stress isn’t just about feeling better emotionally; it’s crucial for your overall health. Chronic stress can lead to weight gain and inflammation and impact your blood pressure and memory.

So, please take a deep breath, embrace these strategies, and let stress know it’s not the boss of you! 🌟🧘‍♀️🌿

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In this episode, I share some observations from my travels through Costa Rica with my partner, Kate. You can listen to similar episodes here. https://open.spotify.com/show/7Fi9XnqmO02ocZgqYa9M77

In these turbulent times, it is essential to elevate one another. So, work on yourself and spread the positive vibes. It is crucial more than ever.

Remember, to stay focused and keep working your projects.

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If you ask high performers, many people struggle in January. After a year of pressure and pushing, it is hard to restart again.

‘The January work slump is a combination of factors, physical and psychological,’ says Stuart Duff, head of development at workplace psychology consultancy Pearn Kandola.

‘January also has a post-party feeling — having looked forward to and enjoyed all of the festivities of December, now we have to accept that the break is over and it’s back to the routine.

‘The most significant underlying psychological factor is perhaps down to January being the first month of the year, giving us the feeling that we’re starting all over again.

‘This drives us to set many goals and expectations for ourselves, but these usually result in disappointment — normally about halfway through the month…’

All that means that as we hit the middle bit of January, we’re bound to feel rubbish about our work.

But what can we do about it? And how do we know if this is genuinely just a slump or a sign we should hightail out of the role? We chatted with some experts to find out.

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How Was Your 2023? There are countless articles and many approaches. It is essential to learn from last year. This one is about reflection, and it will help you move faster in 2024! Are you ready to evaluate yourself?

The lessons can be super easy! We must analyze more consistently to gain clarity and become better decision-makers.

And if you are honest with yourself, you will not analyze yourself because it is a little scary and requires time away from your Netflix and other responsibilities. Often, we just run such analysis quickly in our minds without writing things down, which is only partially effective.

It can be from running yearly evaluations to creating goals and setting up quick possible scenarios.

Journaling is a written exercise that allows people to express their emotions and feelings in a written format. It has been practised for many thousands of years and has been effective in helping sufferers of anxiety to alleviate symptoms.

A variety of studies show that journaling has been one of the most effective ways to address conditions like anxiety and depression.

UCLA psychologists conducted research into this and how expressive writing associated with journaling can improve cognitive functions and improve anxiety. The study looked into the brain imaging of people during journal therapy.

Their research revealed that the association of written words help to make an experience or trauma less intense. During the test, patients were shown an angry face, which in turn caused a region of the brain called the amygdala to increase in activity.

The amygdala is used to activate alarms in your body to protect yourself. Even when the people were shown these same images subliminally, their amygdala responded. However, once the study candidates began associating words directly with the images, their brain’s emotional reaction was reduced. There is a reduced response from the amygdala, and you begin to activate the brain's prefrontal region.

The challenge is that many people perceive journaling as boring and non-essential. Some people learn more through talking about their goals.

So, although science might use journaling to focus on mental health, journaling can be repurposed and, as Jim Kwik says, when we write things down.

The knowledge goes from our head, heart, and hands.

Below, you have a handful of questions to start your year. You can answer these as briefly or extended as you prefer. Remember, the more time you put into this, the more will come out.

— App: If you want to use the tool I am using to journal, set goals, get inspired, check. GrowthDay.

What is journaling?

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Creating a roadmap for a successful year involves setting clear objectives, planning actionable steps, and maintaining flexibility to adapt as needed. Here's a guide to help you develop a roadmap for a successful year:

Reflect on Your Values and Priorities:
- Consider your core values and the areas of life that are most important to you. Your roadmap should align with these values to ensure a fulfilling and meaningful journey.
- Set Specific and Measurable Goals:
- Define clear, specific, and measurable goals for the year. Break down larger goals into smaller, achievable milestones.
- Prioritize Your Goals:
- Identify the most important goals that will have the greatest impact on your life. Prioritize them to focus your energy and resources effectively.
- Create an Action Plan:
- Break each goal into actionable steps. Develop a detailed plan that outlines what needs to be done, when, and how.
- Set Milestones and Timelines:
- Establish milestones and timelines for each goal. This helps you track progress and stay on course throughout the year.
- Allocate Resources:
- Identify the resources (time, finances, skills) required for each goal. Ensure that you allocate resources effectively to support your roadmap.
- Build in Flexibility:
- Life is unpredictable, so build flexibility into your roadmap. Allow room for adjustments and be open to adapting your plan as circumstances change.
- Develop Daily and Weekly Routines:
- Integrate your goals into your daily and weekly routines. Consistent actions, even small ones, contribute significantly to long-term success.
- Use Visual Tools:
- Create visual representations of your roadmap, such as charts, timelines, or vision boards. Visualizing your goals can enhance motivation and focus.
- Regularly Review and Assess:
- Schedule regular reviews to assess your progress. Use these reviews to celebrate achievements, identify challenges, and make adjustments to your plan.
- Stay Accountable:
- Share your roadmap with a friend, family member, or mentor who can help hold you accountable. Regular check-ins provide motivation and support.
- Cultivate a Growth Mindset:
- Embrace challenges as opportunities to learn and grow. A growth mindset fosters resilience and adaptability.
- Learn from Setbacks:
- If you encounter setbacks, view them as learning experiences. Analyze what went wrong, adjust your approach, and continue moving forward.
- Celebrate Achievements:
- Acknowledge and celebrate your achievements, both big and small. Positive reinforcement boosts motivation and enhances your sense of accomplishment.
- Seek Continuous Improvement:
- Be open to refining your roadmap based on feedback and changing circumstances. Continuous improvement is key to long-term success.
- Balance Your Life:
- Consider all aspects of your life, including personal, professional, and well-being. A successful year should contribute to a balanced and fulfilling life.
- Stay Mindful of Your Well-Being:
- Prioritize self-care throughout the year. Your physical and mental well-being is foundational to your ability to achieve success.

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Turning the new year into a success with consistent action involves creating a plan, staying focused, and maintaining discipline. Here are some steps to help you achieve success through consistent action:

Reflect on the Past Year:
- Reflect on your achievements and areas for improvement from the past year. Consider what worked well and what you'd like to change.
- Set Clear Goals:
- Define specific, measurable, achievable, relevant, and time-bound (SMART) goals for the new year. Having clear objectives provides direction and focus.
- Break Down Goals into Actionable Steps:
- Divide your goals into smaller, manageable tasks. This makes them less overwhelming and allows you to track progress more easily.
- Create a Daily Action Plan:
- Develop a daily schedule that includes dedicated time for working toward your goals. Plan your tasks in advance to ensure you stay organized and focused.
- Prioritize Tasks:
- Identify the most important tasks that will contribute significantly to your goals. Prioritize these tasks and tackle them first to make the most of your time and energy.
- Establish Habits:
- Integrate positive habits into your daily routine that align with your goals. Habits provide a structured way to consistently work towards success.
- Stay Consistent:
- Consistency is crucial. Even on days when motivation is low, commit to taking small actions. Consistency builds momentum and helps overcome challenges.
- Limit Distractions:
- Minimize distractions during your dedicated work time. Turn off unnecessary notifications, create a focused work environment, and communicate your need for uninterrupted time to those around you.
- Monitor Progress:
- Regularly assess your progress. Use a journal, tracking app, or any method that works for you to record your achievements and identify areas for improvement.
- Adjust and Learn:
- Be open to adjusting your plan based on your experiences. Learn from both successes and setbacks, and refine your approach accordingly.
- Stay Motivated:
- Find sources of motivation that resonate with you. This might include reading success stories, visualizing your goals, or surrounding yourself with supportive individuals.
- Celebrate Small Wins:
- Acknowledge and celebrate small achievements along the way. Recognizing progress boosts motivation and reinforces positive behavior.
- Build a Support System:
- Share your goals with friends, family, or a mentor. Having a support system provides encouragement and accountability.
- Review and Reassess Regularly:
- Schedule regular reviews to reassess your goals and adjust your action plan if needed. This ongoing evaluation ensures your efforts remain aligned with your objectives.
- Practice Self-Care:
- Take care of your physical and mental well-being. Consistent action is sustainable when you prioritize self-care, ensuring you have the energy and focus needed for success.

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Improving your results in the new year by setting a defined why, taking daily actions, and being accountable involves a combination of goal setting, planning, motivation, and consistency. Here's a step-by-step guide to help you achieve better results:

Define Your "Why":
- Start by clarifying your goals and understanding the reasons behind them. Your "why" is your source of motivation and will help you stay committed.
- Ask yourself why your goals are important and how achieving them will positively impact your life.
- Set SMART Goals:
- Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). This helps in creating clear and actionable objectives.
- Break down larger goals into smaller, manageable tasks to make progress more achievable.
- Create a Daily Action Plan:
- Outline specific actions you can take daily to move closer to your goals. These actions should align with your overall objectives.
- Prioritize tasks and focus on the most important ones first. Consistent daily efforts add up over time.
- Develop Habits:
- Identify habits that support your goals and work on incorporating them into your daily routine.
- Focus on one or two key habits at a time to avoid overwhelm. Consistency is key to habit formation.
- Use a Planner or Productivity Tools:
- Organize your daily actions using a planner or productivity tools. This can help you stay on track and manage your time effectively.
- Schedule specific time blocks for your tasks and commitments.
- Stay Accountable:
- Share your goals with friends, family, or a mentor. Having someone to be accountable to can provide motivation and support.
- Consider joining a group or finding an accountability partner with similar goals.
- Track Your Progress:
- Regularly assess your progress toward your goals. Celebrate small victories and learn from setbacks.
- Adjust your action plan if needed. Flexibility is important in adapting to changing circumstances.
- Reflect and Adjust:
- Periodically reflect on your goals, your progress, and your "why." Ensure that your goals remain relevant and meaningful.
- Adjust your approach based on what is and isn't working. Be open to refining your strategies.
- Stay Positive and Persistent:
- Understand that setbacks are a natural part of any journey. Stay positive and view challenges as opportunities to learn and grow.
- Cultivate resilience and persistence. Consistency over time often leads to success.
- Seek Continuous Improvement:
- Continuously look for ways to improve your strategies, skills, and knowledge. Stay open to new ideas and adapt as needed.

By combining a clear sense of purpose, daily action, and accountability, you set yourself up for success in achieving your goals in the new year. Remember that progress takes time, and staying committed is key.

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Here are some extra pointers outside the video.It can be challenging to regain perspective when you feel like you’re losing control. Here are some tips that might help:+Acknowledge what happened: Recognize that you’re feeling overwhelmed and that it’s okay to feel that way.+Empathize with yourself: Be kind to yourself and practice self-compassion instead of self-criticism.Practice mindfulness: Ride out emotional waves by being present in the moment and focusing on your breath.+Reflect on your values: List five or six principles that guide you in life, and decide whether they are values you genuinely live by or merely discuss.Think about your legacy: Consider the legacy you’d like to leave behind and let it guide your actions in the present.In addition to these tips, you might find it helpful to try the following technique for regaining perspective:+Focus on the farthest point ahead: When you’re feeling overwhelmed, try focusing your gaze on the farthest point ahead that you can see. This technique can help you see the big picture and consider multiple views of a situation instead of seeing it more linearly and simply.Remember, it’s okay to ask for help when you need it. You don’t have to go through difficult times alone.https://www.psychologytoday.com/us/blog/the-well-being-toolkit/201911/when-youre-losing-it-technique-regaining-perspective

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Making a wrong career choice can be a challenging and disheartening experience, but it's important to remember that it's never too late to make a change.

Here are some extra steps you can consider if you find yourself in this situation, the rest is in the audio:

Self-Reflection:
- Take some time to reflect on why you believe you made the wrong choice. Identify specific aspects of your career that are unsatisfying or don't align with your interests and values.
- Identify Your Interests and Strengths:
- Assess your interests, skills, and strengths. Consider what activities make you feel fulfilled and what skills you excel at. This can help you identify alternative career paths better suited to your preferences.
- Research Alternative Careers:
- Explore different career options that align with your interests and skills. Research industries, job roles, and required qualifications. Networking with professionals in those fields can provide valuable insights.
- Skill Assessment:
- Identify the skills required for the new career path you are considering. Assess the skills you already have and determine if there are any gaps. Consider taking courses, attending workshops, or gaining practical experience to acquire missing skills.
- Seek Guidance:
- Talk to career counsellors, mentors, or professionals in the field you're interested in. They can provide advice, share their experiences, and offer valuable insights to help you make informed decisions.
- Networking:
- Attend industry events, join professional groups, and connect with people in the field you're interested in. Networking can open up new opportunities and provide you with a better understanding of the industry.

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Curiosity and Humility

Embrace Curiosity: Adopt a curious mindset. Ask questions, seek knowledge, and be open to learning from anyone and any situation.
Practice Humility: Acknowledge that no one knows everything. Embrace the idea that learning is a lifelong journey.
Be Open-Minded: Stay open to new ideas, perspectives, and information. Accept that your current knowledge might have limitations.
Adaptability: Be willing to adapt and change your views when presented with new, compelling information.
Commit to Lifelong Learning: Recognize that learning doesn’t end. Actively seek out new information, whether through books, courses, or experiences.
Experimentation and Exploration: Engage in new experiences, experiment, and explore. This helps you gather new insights and broaden your understanding.
Value Others’ Knowledge: Surround yourself with people from diverse backgrounds and experiences. They offer different viewpoints that can expand your understanding.
Engage in Discussions: Participate in discussions, debates, and conversations. It's a great way to exchange knowledge and challenge your own beliefs.
Confidence in Uncertainty: Be confident in what you know but equally comfortable with what you don’t. It's okay not to have all the answers.
Acknowledge Limitations: Recognize where your knowledge ends and where others' expertise begins.
Embrace Challenges: See challenges as opportunities to learn and grow. Embrace the discomfort that comes with not knowing.
Celebrate Progress: Celebrate small wins and progress. Recognize and acknowledge the advancements you make in your learning journey.
Reflect on Learning: Regularly evaluate your learning process. Identify what you’ve gained and what areas need improvement.
Self-Reflection: Develop the habit of self-reflection. Understand how your beliefs and knowledge evolve over time.
Patience: Learning takes time. Be patient with yourself as you navigate the uncertainties of learning.
Resilience: Embrace setbacks and failures as opportunities for growth. They are an integral part of the learning process.

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Passion: When you're passionate about something, it ignites a sense of purpose and direction in your life. It drives you to learn, excel, and persevere through challenges. Passion fuels motivation, encouraging you to explore, innovate, and seek continuous improvement. It allows you to develop expertise and a deep understanding of your interests, fostering a sense of responsibility and commitment.

Enthusiasm: Being enthusiastic means approaching life with eagerness and energy. It enables you to embrace new experiences, stay open-minded, and maintain a positive outlook, even in the face of adversity. Enthusiasm often translates into resilience, enabling you to bounce back from setbacks and adapt to change. It's contagious and can inspire others, fostering a supportive and collaborative environment.

Integrity: Integrity forms the bedrock of maturity. It involves consistently upholding a set of moral and ethical principles. It means being honest, responsible, and accountable for your actions. Integrity in your conduct builds trust and credibility, both within yourself and with others. It helps you make choices aligned with your values, even when it's challenging, thereby fostering a strong sense of self-respect and confidence.

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Organizational leadership is all about leading with integrity.

Trust and Credibility: Leaders with integrity are trusted by their teams and stakeholders. In difficult times, trust is a valuable currency. When people trust their leaders, they are likelier to follow their guidance, even in the face of uncertainty and adversity.
Ethical Decision-Making: Difficult times often present ethical dilemmas and tough choices. Leaders with integrity prioritize ethical considerations and make decisions that align with the organization's values and principles. This, in turn, helps maintain the organization's reputation and credibility.
Consistency: Leaders with integrity are consistent in their actions and decisions. This consistency helps provide stability during turbulent periods, as employees can rely on their leaders to act in a principled manner.
Transparency: Being open and honest about the challenges an organization is facing fosters a culture of transparency. Leaders with integrity share relevant information with their teams, leading to better problem-solving and a shared sense of responsibility in overcoming difficulties.
Accountability: Leaders with integrity take responsibility for their actions and decisions, both the good and the bad. When things go wrong, they don't shift blame onto others. This accountability sets an example for employees to take ownership of their work and contribute to finding solutions in challenging times.
Long-Term Perspective: Leaders with integrity tend to focus on the long-term health and sustainability of the organization, even when faced with short-term challenges. They avoid compromising the organization's values for short-term gains, ensuring that it remains on a principled path.
Employee Morale and Well-being: A leader's integrity can greatly impact employee morale and well-being. In difficult times, employees may be anxious or stressed, but they are more likely to feel supported and motivated if they believe their leader is acting with integrity and genuinely cares about their welfare.
Stakeholder Relationships: Integrity is not limited to internal relationships; it also extends to external stakeholders such as customers, suppliers, and partners. Maintaining integrity in these relationships can help organizations retain their support and cooperation during challenging periods.
Reputation Management: An organization's reputation is a valuable asset, and leaders with integrity are better equipped to manage and protect it during difficult times. Their ethical conduct and decision-making can prevent damage to the organization's image.
Resilience and Adaptability: Leaders with integrity are more likely to inspire resilience and adaptability in their teams. When leaders act with integrity, it encourages a culture of perseverance, where individuals are willing to learn from failures and adapt to changing circumstances.

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Remember to embrace resilience. Yes, you were born with it, but you can improve it.

Many people think they must suffer a great first before becoming strong.

You can amplify your resilience by optimizing how you manage your health, your mindset and having a higher purpose in life.

So, get up, dust up and keep going! You got it; you can last, you can win, with enough energy and perseverance.

Join us here from January LIVE each month: https://www.mateomelichar.co/offers/m3LGMtk6

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Life can give us lemons, and we need to make lemonade. Life brings complexity, and sometimes stress arises.

We need to learn to deal with stress more productively.

Only when we make it our goal to go through days with ease, optimism and grabbing opportunities can we see our life improve.

Be bold today, smile and know you can shine positivity and use optimism to overcome challenges.

To gain a bit more optimism and support, you can join here:

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Every day is an opportunity to build our energy, activate our positivity and embrace resilience.

We go through days and weeks and forget to choose to zoom in on the foundations, especially when we go through the motions and lose touch with ourselves.

Let's make today the practice to reach for growth, feel the day, build relationships, and handle those complexities.

Today offers an opportunity to restart and build yourself up.

Are you ready? Get reminded you got this.

https://www.mateomelichar.co/offers/m3LGMtk6

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We let the external environment dictate how we should feel and whether how we live our lives is cool or not.We let the neighbors and naysayers poison our positivity. But not today…Today is when you decide to live on your terms, just like a coffee Bean. When a coffee bean is boiled, it remains challenging, yet it changes the environment around it, unlike carrots, which get soft when cooked.Many people today are carrots and let their environment dictate how they should be, feel, and whether they can be fully alive.Yes, we can be those people who design their lives as they want, despite the fear, discomfort, and obstacles they pave their way towards excellence and legacy.It is easier said than done, but life gives us what we put out. If we look at things negatively, we get more of that. We will see life differently when we stretch ourselves and throw the negativity out.(1) Gain a higher vantage point today — become a hero for perspective. Always check where you stand, how fast you move, and whether you need to adjust your attitude to reach further.(2) Establish those limiting beliefs and people — you can go only as far as you let your imagination take you and you. You have to challenge your experience and know something beautiful exists.(3) Pick up the spear of opportunity — long enough have you waited. Today, you can improve with tiny steps, throw the spear far, and run behind it. Please pick it up, learn, and throw it far again.Are you ready to move with vigor? You do not have to take these massive transformations to see your life improve. It is the sum of tiny habits that stack up and create a positive impact. :)Remember, carrots are healthy, but you want to be in the driver's seat!https://www.audible.com/pd/How-to-Be-a-Coffee-Bean-Audiobook/B0BX2F9DHN?overrideBaseCountry=true&ipRedirectOverride=true&pf_rd_p=a0e44e6a-6572-446f-893a-5c3f77daec86&pf_rd_r=T0VBRTB0V1K47FJ1WXEC&pageLoadId=BJ5esw9gur8EV80y&creativeId=b50d3acf-bf15-400e-8f43-f1ebd0e505ca&source=post_page-----c9730f057c10--------------------------------

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Today is a great day to challenge how you think, deal with stress, and optimize to go further. It is the power of feedback and constructive criticism.There is always a better time to challenge yourself and rethink how you will go and move forward. Life keeps moving and going and flowing. Why should we even bother to optimize and seek new heights?Often, we are just going through the motions. Yet, there are those times when we are riding the back of the mighty dragon, and we are aligned, like the rider and the horse.We know we want to keep up when we ride the waves. We want to focus on things going well and limit the moments when things do not work. We try to hide it under the pillow.But often, things do not go well. We do not like to be offended. We want things to go smoothly.In the culture, it can get very personal when we see the hearts and likes, emojis, and 5* reviews. We think that things are happening to us when suddenly someone criticizes us.So, this week, remember to shake the offended feeling when someone says you can do better. Yes, it hurts and sucks, but when you embrace that. You will become better at it. Each feedback is a blessing in disguise! Surround yourself with awesome people and see your life improve along the way. If you ever doubt need support, check

www.mateomelichar.co for more interesting stuff. :)

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Humans get emotional all the time; that is a fact. The thing we associate with our emotions and think it is us is only sometimes the case.Emotions are like clouds passing in the sky; we can get attached to them or not.We need another perspective and know that our self-worth does not have to be tied to emotions! :-)This is a tricky part! We must focus on our mission, and our emotions can quickly get in our way. It means being more pragmatic; it does not mean leaving emotions out. Just give ourselves the space to think clearly.Emotions can cloud our judgment, so as you move forward today, try to stay unattached to your emotions, knowing that at the same time, you have to dig deeper into your psyche and uncover those anxieties.What can you do now?(0) Apply positivity, humility, and inspiration as the key traits to improve your life over the long term. Set reminders to be humble, positive, and inspiring! Nobody wants to hang out with grouches. You have to decide which emotions to experience more often.(1) So, venture out and know it is a delicate balance between high performance, slowing down, and silently listening to yourself and your inner voice.(2) Make sure you reflect on what is going on and write stuff down in your diary.(3) Be more sensitive to how people, environment, and situations trigger you. Ultimately, the environment is here to serve you and make you better. Learn from everybody and everything.

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Many might throw the white glove in the ring, but those brave souls might try to rise to the occasion and push the limits. It is learning to push a bit further each time.It might be painful at first because the natural reaction to such circumstances is panic and fear. The other response and possibility is to dig deeper and seek a personal motivation to make your mark.What you choose today can determine the following weeks, months, and perhaps even years of your life.So, if you doubt and want to fold, I challenge you to take the braver route.Set a new vision for your life, business, and relationships. Be bold to try new things, surround yourself with incredible people, get new tools, and upgrade your resilience and growth.

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You should be grateful and know you are stronger than you think! We tend to forget that, so keep progressing and striving! We have to stay authentic despite setbacks

You can beat yourself up for not progressing, or progressing too slowly, or the place you work, perhaps the partner you are with, or you can be grateful.

Why would you? Because every place you work and every partner you have is an opportunity to learn to improve and improve. Yes, you choose where you work and the partner you date.

That is why you can realize you have time and you have to move forward with agency and boldness. If you feel unhappy, you are not a tree and must stick to where you are.

However, sometimes, that is precisely what you must do to avoid running away and figuring out that your life is good. And you need to be a tad more grateful.

This is precisely where gratitude comes in. Take a few breaths and realize, where were you 5 years ago?

Did you know you ended up here? Did you know you might do that type of work? Did you know you might date such a person? Most likely, you did not, and yet here you are…

So, be grateful; we learn our whole life, so give yourself some grace!

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Building a legacy can be painful and take time. But I think we overthink that. Instead, we should live our lives and try to improve as we go along, at least for the initial part of our lives.

As you age, you will want to make more of an impact and become more centered. Consider how you treat your life if you want to make an impact. You will slowly get into the driver's seat.

It is living a proactive life from here on, and you are in the driver's seat; you want to see your life thrive.

Life can be fun when you pursue goals that are dear to you. It might be different from what you would expect, always shiny and rosy, so people give up—those who want to make an impact stick it out.

Today, as you ask yourself what the next decade will look like, try to be creative and give yourself the space to dream bigger.
Then go and write down your next action steps!
When you have thought of the action steps, decide on the first tiny step toward it. Remember, you are playing a long game, and check in with yourself regularly.

You might need to rebuild some energy habits first, before you move toward the bigger projects:

https://www.mateomelichar.co/manage-energy

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A great life requires positivity, perseverance, and mental stamina to keep reaching higher and going further.

Whether you are a performance athlete and free diver who broke multiple world records, Alessia Zecchini, or a stay-at-home mom, you have a mission.

Every mission is about stretching yourself; you do not know what impact you will create, but you know you will try, stretch, and do one step at a time.

Today, do not give in to the naysayers; do not let your potential be diminished by small thinking or squandered by inaction. Yes, progressing, stretching, and constantly challenging yourself is uncomfortable.

It is you against you, it is you against your will, and you against your human nature.
So, let's go this week and make things happen; let's go this week and shine your light.
Let us go this week and try to reach a bit further. We got this.

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You can try to fake it until you make it is the saying. Or, you can try to improve your wellness. When you feel great, you have more energy to tackle everything.

So, today, decide to improve your health, invest in your wellness, and build your energy.

Step by step, you can become the energy radiator you might have never experienced.

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Many times in life, we complain and would love for our life to be easy. We need to remember that growth automatically means a struggle.

The struggle is guaranteed, and success is not, says Tom Bilyeu.

So, as you go through the rest of the week, remember that you can make an impact and build the life of your dreams when you challenge yourself today.

Resources:

Here, you can read about motivation around growth, grip, and grit
Or, if you struggle with leadership and growth - check some resources here
Need support? Click here

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Many times in life, we complain and would love for our life to be easy. We need to remember that growth automatically means a struggle.

The struggle is guaranteed, and success is not, says Tom Bilyeu.

So, as you go through the rest of the week, remember that you can make an impact and build the life of your dreams when you challenge yourself today.

Resources:

Here, you can read more motivation around growth, grip, and grit
Or, if you struggle with leadership and growth - check some resources here
Need support? Click here

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When your goal is to see your life thrive, you got to think a bit differently. You can quickly rise to the occasion in the world of self-appointed leaders and egoistic 'me' managers.

With your kindness, team-oriented mindset, and assertive attitude, you can make a difference for yourself and your team and strangers.

So, be bold, but focus on things you can control, your behavior, your attitude; lead by example and see slowly your span of control improve.

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Growth in life is something that drives momentum. Often, we focus on doing the same thing and getting the same result; that is a fixed mindset.

A growth mindset is doing things with new tools, new strategies, more importantly, being open to growing.

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Today's episode is special. It is about building relationships and trying to do what only sometimes feels comfortable—trying to stretch yourself.

Everybody has a unique journey, and every decision carries a certain weight. Reflect on your career and last ten years, and be mesmerized by how far you have come.

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Today's episode is special. It is about building relationships and trying to do what only sometimes feels comfortable—trying to stretch yourself.

I am an empathizer - Emphatize with yourself and others on your journey
Optimist - people gravitate towards you more when you are a positivist.
Coach - coach yourself on the journey, and coach others; see the potential in them and yourself.
Peace Keeper - people like challengers but not troublemakers. Try to elevate a group, not just yourself.
Self-Believer - you will accomplish more yourself, but also as a group when you focus on believing in yourself and your cause.

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Today's episode is special. It is about adjusting to new culture. Learn to grow as an expat.

Be an empathizer - Emphatize with yourself and others on your journey of adjusting in a new country
Optimist - people gravitate towards you more when you are a positivist, but first, know that your old heritage will slow you down.
Coach - coach yourself on the journey, you will need to be nimble to the nuances of the new country.
Peace Keeper - people like challengers but not troublemakers. Try to elevate a group, not just yourself.
Self-Believer - you will accomplish more yourself and as a group when you focus on believing in yourself and your cause. Learn about the group dynamics and the different requirements to fit in a new culture.

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Going through change is hard. Strap in for a dose of positivity and strategies to deal with stress and anger.

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Going through change and transition can be challenging, but various ways to navigate this process effectively exist.

Here are six strategies that can help you navigate change and transition:

Embrace a positive mindset: Adopting a positive mindset is crucial when facing change. Instead of dwelling on negative aspects, focus on the opportunities and possibilities of change. Embrace a growth mindset, believing you can learn and adapt to new circumstances.
Practice self-care: Change can be emotionally and physically draining, so taking care of yourself during this time is essential. Ensure you get enough rest, eat well, exercise regularly, and engage in activities that bring you joy. Prioritize self-care to maintain your overall well-being and resilience.
Seek support from others: Don’t be afraid to ask for support from family, friends, or colleagues. Share your feelings, concerns, and experiences with trusted individuals who can provide guidance and a listening ear — joining support groups or seeking professional help, such as counseling or coaching.
Set realistic goals: Establishing realistic and achievable goals can help you stay focused and motivated during times of change. Break down larger goals into smaller, manageable steps to make progress more tangible. Celebrate each milestone you achieve along the way to maintain your motivation.
Embrace learning and growth: Change often brings new personal and professional development opportunities. Be open to learning new skills, acquiring knowledge, and adapting to new situations. Look for ways to expand your capabilities and seize growth opportunities during the transition.
Practice resilience and adaptability: Change can be unpredictable, and not everything will go as planned. Cultivate resilience by accepting that setbacks and challenges are a natural part of the process. Adaptability is critical, so adjust your plans and strategies as needed. Learn from failures and setbacks, and use them as stepping stones toward success.

Remember, everyone’s experience of change and transition is unique. Experiment with these strategies and find the ones that work best for you. Stay patient and compassionate with yourself throughout the process, and remember that change can also bring new possibilities and exciting experiences.

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Hey, friends!

Change can be challenging, especially in the times we live in now, the economy is slowing down, and customers buy less.

At such a high uncertainty period, we want to go and be conservative and take no risks.

But we must do the opposite and be ready to pivot and adjust when the times come.

Some action for you:

Chat with your friends to get perspective
Think what tiny step you could take right now
Make the decision and take the step now

Are you ready to jump and embrace change?

It is easier to deal with change when you go with others, keep networking and building those key connections.

Read and listen here - keep up the positive vibes.

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Many people try to grow and scale but, at some point, hit a plateau.

We all need to schedule time off and breaks and change the scenery occasionally.

So, today, you can challenge yourself and schedule time off.

Please share this episode with others, we live in a world of overwork and stress, and anxiety

is out of control. Thanks, and live well!

For more info, go here: www.mateomelichar.co

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We live in turbulent times and many of us struggle with fear and anxiety.

Here you have 5 ways to deal with stress and anxiety.

You got this, share it with your loved ones and lets get going.

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Consistency is the foundation for everything else in our lives.

Are you ready to do the difficult thing and try to build your self-worth through determination and habit-building?

Then listen to this episode to get inspired and get going again.

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Today is another episode for you around to stretch yourself.

Try to play out every day and each day with all you got.

Remember, life is more fun when you try. Are you ready to play all out?

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Many companies go through transformations with the tech approach and forget to look at the people aspect. Focus on people, and the rest will be easier.

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Today, challenge yourself, even if you do not feel like it. Try to do your best.

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This a quick reminder to keep going even if you feel under-slept, tired, or just fearful.

Seek therapy if you struggle with panic attacks and gripping anxiety (link below).

Sometimes, when we do not sleep well, fear will shop up more often. Be ready to remain calm and ready.

Catastrophize — we think that the worst-case scenario will happen. Tame the horses; it often does not occur as you fear.
Rejection — We must find the courage to deal with rejection and challenging situations where we expose ourselves. Rejection will come, and it is like the red traffic light, and after, there is green light again.
Responsibility — Life requires us to level up now and then. It can be hard when we already cope with a lot. It is scary to take more on. Do not give up; know life will challenge you to take on more responsibility as you grow.
Regret — Many of you might drag starting a project, and weeks, months, and even years go by until you see your idea on the market and regret not starting. Rather start slowly.
Get familiar with your fear — understand what situations trigger you to feel uncomfortable. Then go and journal around why that is.

2. Remind yourself to keep leveling up — you can beat yourself up about how you think you should show up in the future with your current skills. Know you got time to adjust and align.

3. Become a sensei for action — Taking a small ‘insignificant’ activity can be precisely what you need. It stacks up over time. Dwell on progressing and moving ahead one step at a time. You got this.

4. Bust some goodness in your ears — Every morning is a new chance to deepen your resolve and strengthen your character. Listen to podcasts, read books, and challenge your ‘rigid’ thinking.

5. Get a buddy — It helps to move forward when you have a partner who thinks with you and wants you to succeed. You will feel less alone and more capable of moving ahead.

Feel free to connect via LinkedIn if you are looking for a positive mentor and a buddy. :-)

Best Online Therapy Services, Therapists Pricing & Reviews in 2023 | BetterHelpOnline therapy has helped millions of people worldwide feel their best. BetterHelp, the global leader in…Fear can cause us toWhat to do instead?

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Do something kind to others today!

Kindness multiplies. It breathes and has life on its own.

It is only sometimes visible. But it is precisely like that.

Wisdom is elevating the whole, not just yourself!

When we strive for more, we can achieve more. With kindness, we can multiply this together.
We make society better by striving to make others better and serving with our best abilities.
Paying it forward elevates the hearts and sets others in motion!

So, be a linchpin today, realize possessions and collectives, and focus on profit is not everything. It can allow you to do more, which is fantastic, but it is not the only thing that will make you happy.

Having a great partner
Earning decent living
Having hobbies
Being happy with yourself
Sleeping well
Eating a great food
Impacting the world
Dreaming about a better future
Traveling and making new friends
Having a fit and healthy body
Have a circle of fabulous friends
Living in a country and place you enjoy
Sharing a meal with colleagues
Laughing out loud
Being yourself
Making a difference
Making progress
Learning new things
Accomplishing your goals
Improving your standards
Setting bold goals
Stretching your confidence and mindset
Paying it forward
And many more…

Keep extending the list, and have fun along the way! :-)

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Four facts about relationships; how many points do you associate yourself with?
✔️ (1) We often say life is too short to waste; people are essential, yet focus on unimportant stuff like pure performance, what others think, or complain about trivial things.
✅ What can you do? Be you, develop you and work on you! Do not take yourself so seriously, and laugh more often :-)

✔️ (2) We do not take DAILY action to develop our friendships, business relationships, and time with our partner.
✅ What can you do? We are social animals, and bonding is at our core. Go out of your comfort zone, and be curious about others. We often take it for granted until it is too late. We feel lonely and escape to work more and be performant in business, forgetting that relationships are the key to happiness and success in multiple areas. Keep in touch with key people, spend time with your loved ones, and hug more often! REMEMBER: Your network is your net worth. - Chris Haroun

✔️ (3) When did you last try to be more empathetic and kind to someone who needed help, maybe a stranger?
✅ Isn't happiness a sum of multiple areas being taken care of? We feel elevated when we elevate others; remember that, especially when we can forgive ourselves and the people around us and treat them kindly, we can experience harmony.

✔️ (4) How often do you practice building relationships with strangers or even people you disagree with?
✅ Those who master Psychology, relationship building, and understanding human behavior can better navigate myriad complexities and become effective influencers.
People in the blue zones do all the right things: move and spend time outside, AND they spend up to 6h a day face-to-face with others, which is linked to increased longevity, according to Dan Buettner. Look at the blue zones and you might be stunned, just like me. :-)

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6 Daily Reminders Reduce Stress
As a leader, we got to activate the drive daily, which can be hard on an already loaded plate. We decide each day to manage our stress intentionally and, at the same time, punch above our weight class despite our fears.
How often did you have it that you bumble into the day, feeling frustrated and overwhelmed an hour later? You are a striver. You try to go above and beyond. Do not despair; we all have been there.
The fun fact is that we can do something about it…
You can take it easy; start with one thing.
You will often want to do everything at once and have instant results. It might help to back it up and reflect. Stack the habits on top of each other, but if you are already stressed, one little progress might be a savior to bring you back to the center.
👉 1. Read or listen to something inspirational — You must feed your mind with positivity daily. It might seem ‘nice to have,’ but it is a must!
👉 2. Exercise or move — When we sweat and do physical workouts, we challenge ourselves and our bodies and deepen our grit and resilience. Find what makes you feel good.
👉 3. Go for a walk — Walking is very healthy, and when you have days where you do not have time to take a breather, go for a walk for at least 10min instead of exercise. It will refresh your mind, awaken the creative process, and calm your mind.
👉 4. Do affirmations — Find a way to fill your mind with something positive, like telling yourself that you got this, you are a great leader, and that your life is improving daily.
👉 5. Take breaks — Do not forget to schedule breaks. Do not stay in back-to-back meetings the whole day. You will come out like a Zombie-drained and exhausted. Instead, schedule shorter meetings.
👉 6. Have fun — Life is about fun; it is about doing what is necessary for you first. Listen to your intuition and your gut.
You are amazing! You can always strive and always try to go to the next level. Sometimes you need to be grateful, have grace with yourself in the quiet, and reflect on how far you have come.

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Time to step up; the world needs leaders, and the world needs you.

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Time to step up; the world needs leaders, and the world needs you.

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Time to step up; the world needs leaders, and the world needs you.

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Time to step up; the world needs leaders, and the world needs you.

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Time to step up; the world needs leaders, and the world needs you.

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Time to step up; the world needs leaders, and the world needs you.

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Time to step up; the world needs leaders, and the world needs you.

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How do champions think?

What you are thinking today has a significant influence on where you go. Growing in your greatness requires a roadmap, measuring to improve, and skills.

There is a lot of proactivity in the champion’s head and actions.

Roadmap A big part of any successful champion is thinking differently from the average joe. They believe that things are always possible, not impossible. They follow a roadmap.

It’s always about following a proven methodology, according to Jeff Spencer.

Preparation

Clarity — are you clear on your goals?
Motive — do you have the right reason? What motivates you to be the best? What’s your drive?
Impact — what impact do you want to create? What is your purpose?
Mindset — do you have the courage in your abilities to get it done?
Resources — do you have the trust in the right coach, yourself, and resources to get you there?

Start

Start — are you ready to take off and hit the ground running
Honeymoon — it might feel like you are almost there, but it’s the fake reality. Don’t fall prey to that.
Daily grind — the hustle, the grind, and going consistently after your goal, day in and day out.
Breakout — you are closing in, and you know you’ll win.
Finish — use the last years of your achievement progress to get over the finish line.

Measurement The roadmap allows you to measure your progress and notice where you are on the map. Not just on the road to achievement but in other areas as well.

Whether in marketing or as an individual performer, look at how you are progressing. Use your strategic map and your OKRs. Know your progress intimately. Familiarize yourself with your goals and make sure you go and move towards your goals.

Skills Growing your impact means you’ll have to skill up and get a better sword and equipment.

Don’t beat yourself up if you don’t know or see someone else making faster progress. Your journey is your own.

Choose your pace and your destination. The way you get there might change as you mature and grow! That’s fine and normal.

Challenge: Create your curriculum. How do you want to be? What skills and who inspires you?

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Learn about the 7 truths of the role model mindset.

Check out more on such topics here at the Fit Fun Life Blog.

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How to Deal with Crisis?

The entire purpose of crisis is to deal with it as a role model and to step up and lead with love, and empathy, yet call others to a higher game. You cannot be an inspiration if you are drowning yourself and when you have too many fires burning.

You got to put them down one by one.

Then you must dust yourself off, pick up your sword, and get moving! A battle is coming!

Chaos Phase The pandemic brought a lot of turmoil and disturbed our way of living. We had to learn and adapt to the new normal. The new normal is increasing prices, war, getting sick with covid, and overcoming this all.

We did not know how long this phase would take, and for countries, it was up to 12 months of irregularities, masks, and rules.

In the coming years, things can get a bit more turbulent, clunky, and uncertain with rising inflation, economic downshift, and wars, prices rise, pushing people to migrate. We are still in chaos, and it requires us to adapt faster than before. Covid was a good test for us.

Many people and some countries are still in this phase, just out for different reasons like war and political instability.

Coping Phase Many folks are here and still recovering and coping with the consequences of being locked at home and disturbed social life.

We all emerged from the pandemic changed, some stronger, but many had to finally face the worst fears in their relationships, work, and life.

We had to learn to adjust our lives, and lots of empathy has been going around and being shared.

If you are still in this phase, getting yourself a therapist, journal, or do cognitive behavioral therapy to deal with the micro and macro traumas is essential macro traumas.

Then collect data, and reflect. How are your projects? Figure out, with your efforts, how you could be more effective.

Progress Phase

Drive hard with a forward lean. Are you productive at work? Get back to caring about performance.

We are there right now as much as we might try to avoid that and go full-blown performance. It’s up to us to decide what our future will look like.

Goal/stretch goals and push. — To achieve the goals, we need to set them first. We must select the right goals and go after them with a high energy level. It’s not just about being silly and going all out. You have to be innovative and manage your energy.
Assertiveness and resolve — The times ahead require that we strap in for a ride. A bit of hustle and grind will be followed by periods of intense recovery. We got to adapt to the demands, the economy, and challenges.
Speed — It’s necessary to build momentum and speed in our approach. Yet, follow that with enough patience and play the long game.
Implementation — Let’s not wait to implement tomorrow. Let’s implement it today. Let’s execute and figure things out now rather than later. Let’s have a beautiful day each day, full of fun and humor.
Effectiveness matters — Are you effective in your approach? How can I be more effective? Can you eliminate some projects? Think of time wasters. Are you watching too much Netflix when you should work?
Become a role model — Cheer other people on. That’s the entire purpose of this chapter. Please encourage others to get at it and go for it and architect their better future.

The ultimate measure of a man is not where he stands in the moments of comfort and convenience but where he stands in the times of challenge and controversy. — Martin Luther King

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Smile and Win the Day

Today is all about a positive outlook on your life.

If you want to go far in life, you have to be clear about what direction you’ll take and what risks you are willing to take. You’ll need to take risks often to figure out what direction is the best and will make you truly happy.

Things don’t always have to be perfect, just put them out there and see what happens. Sometimes, we overthink stuff and make it big in our head, but reality and testing for realities is a different game. You can navigate more precisely when you are on the boat navigating in a sea and listening to the currents. It will be stormy sometimes, but it will often be entirely without wind.

Today decide to navigate your life with ease and a smile on your face. There is always a way to make things work. You can figure it out. Others have, and so can you.

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Enjoy my pondering and shots of inspiration and bits of wisdom.

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Here are some more travel notes for you to get motivated as we head into Q4.

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Enjoy my pondering and traveling around Europe.

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When you travel near water, spend time honing your leadership and skills to grow as a better human being. Especially as a leader, you need an intense period to recharge and low periods of renewal to come back strong.

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It's important to travel and ponder. Happy you are spending your time to reflecting on your life. The best time for me is when I am up in the plane or on vacation. Use this time and short episode to reflect on your own journey. Are you ready? Send in feedback about which topics bother you or excite you.

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Expect Ungrateful Behavior

Today as you are on your journey to improve this world. Know that 99% of people won’t get you and not care.

You must try to do and be your best. That’s what you are, a warrior, a hero in a cape.

— REMEMBER—

When we put all our attention on external validation and hope that people will appreciate how good we are, it won’t happen. And even when it does, you are feeding a beast, which is always hungry.

→ At least not 99% of the time. Even if people care for a while, they have their own life. You have to care the most about your life.

Sadly, many of you don’t care enough about your life, just trying to get by and compromising your potential. The good news is, you still got time! Just start…

Right reasons matter

Seek proper validation from getting stuff done and moving the needle forward in your life, and improving your life quality!

It’s necessary to do things for the right reasons. Shy away from pleasing others and a HOT topic in the professional LinkedIn community.

You see it all over the place on social networks, do things, because that’s what matters, not because you get clicks and likes.

→ Shy away to please yourself for not getting stuff done. The body is excellent at tricking us by releasing good-feeling hormones after eating chocolate, drinking alcohol, or watching Netflix. It’s not deep satisfaction; it’s shallow satisfaction.

Dig deeper to find the real reasons to stick it out, and persevere.

— TAKE ACTION —

Connect with Deb Gemmell 🦸 on this, who has three decades of corporate experience and coaching. She can take you by hand and share many stories from her coaching. ;-)

Seek internal validation

Be more intentional with your time and how you spend your time.

1.As dull as it sounds, seek internal validation, and look beyond the obvious and into the internal realm. Paulo Coelho talks about the journey in his book Alchemist.

Don’t underestimate the power of going on a life’s journey instead of just flowing where the current takes you and wasting your time.
Everything you do should lead you to spend your time better with more grace and energy.

I know you might object, but…we still need to get validated for our jobs and accomplishments; without that, it would be an empty life.

YES, that’s right. Also, our endeavors aim to get validation for doing something good. Yet, it’s with a clear focus on what matters, doing something good, NOT seeking external validation.

There is a delicate balance in life, enjoying and doing what’s necessary.

Find your power

Make that your priority to grow, but not be slowed down by others.

The more you focus on finding your sweet spot, the less likely you’ll be busy pleasing others.

Focus on being good, worthy, a learner who “gives a damn,” and someone who cares deeply about others.

Focus on improving your craft every day.

You can walk, run, and fly; with enough momentum, you’ll be able to take off.

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Hey guys, I'm sharing another episode from my other Fit Fun Life project and the collaboration with my partner Hala Giady, which is relevant for today's wider pondering about life and how to travel suits all of that. Sometimes, it's essential to change the environment and visit new places, just like I did here in Africa. Go out and travel; I thought it was not for everybody, but every time you do, you expand your horizons. ;-)

Traveling opens your horizons and gives you new inputs. Try it this year and visit some new places and see your life change for the better.

Check out Kate's White Instagram around travel, fitness, and fashion

Check out Julian's Riedl LinkedIn and connect with Julian if you need a human behavior specialist.

Follow Mateo on Instagram for more bites of inspiration around resilience, wisdom, and life lessons.

Share this episode with three of your friends.

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We have a saying at Fit Fun Life, a company where I am a CEO. Make a change and become resilient. Choose to play the long game.

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Energy is needed for everything. In life, we need to take time to rest. When you are recover, you have more drive to push again.

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When you travel, you need to be ready to deal with stress. It's about being prepared. Learn about some basic strategies to have a great and energetic week.

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Hello friends, another episode, this time around being bold and living courageously. We need it more than ever. So, are you ready?

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Acceptance is not for the weak of heart but for the strongest heroes

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How you treat anything is how you treat everything. You probably brush your teeth each morning. You take time to put on clean clothes, comb your hair, wash your face.

1. Brush your teeth paradigm — When you brush your teeth just once, they will rot. When you don’t wash…Well, the answer is clear. :-) When you wear the same clothes, it gets dirty. Our hygiene is often apparent, so we don’t neglect it.

2. The homeostasis paradigm — The body loves to live in homeostasis. And…we also have to fight against our human physiological nature. We have to push our bodies to the next level to grow muscle. Having lots of energy means eating the right foods, sleeping well, drinking enough water, and so on.

3. The car paradigm — we like to drive cars, who do not. How often do you bring your vehicle to the repair shop? Is it regularly or waiting for things to fall apart. Most of us get to the garage on time before it becomes too hazardous to drive the car.

4. The Mcdonald's paradigm - To feel great, we have to invest in different things in our health, not just one area. You cannot expect to eat junk food every day and feel great. It’s interesting to see what other people do to test their limits.

Holistic is the way — to build a solid champion

As challenging as it sounds for human beings to truly feel great, we have to push through our discomfort, just like champion’s do!

Build a house — So, it’s time for us to realize, we have to treat life like building a house.

The champion’s foundation — The house won’t stand a chance without a foundation in the harsh storm. It needs a sturdy concrete foundation, walls, good roof without holes. You got to follow habits. You have to be consistent.

→ Take care of your health, body, mind, soul, and heart.

The champion’s inner setup — Start building the inside when you get the outside ready. Layout the different rooms, what’s the purpose of each room. Understand your physiology.

→ Study other’s routines and customize them to your life.

Decorate like a champion — When you get the big setup, you can move to paint, decorate, move in furniture. It’s time to tweak the different areas.

→ What is this month's priority, or next quarter, is it to lose weight? What area are you improving right now?

What’s your first step?

Step 1: Apply what you have read… do it still today.

Step 2: Create a plan for your life

Step 3: Need inspiration, motivation, and tactics?

Feel free to connect with me on LinkedIn, and let’s chat, exchange, and grow together!

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Rise — Don’t Let Setbacks Stop You

Let your courage lose in the world and rise like a phoenix. As we enter the end of the week, we realize that life gives us what we ask of it. Life is one big realization:

We feel sad — time to remind ourselves that we are worth it. ❤
We feel disappointed — let’s remember to trust and love again.
We feel impatient → to embrace the way of a turtle. Going slowly, and still moving forward. :-)
We go through our biggest heartbreaks, → remember. These are the biggest blessing. Trust ourselves and life. ❤

Life offers many things. One of the many lessons is to test how much we want to accomplish something.

Do we want to grow into daily heroes, more vigorous, more resilient?

These opportunities will come our way, just like trains passing by. We have to recognize it’s our train and jump on.

Every day is a great day to grow. — Brendon Burchard

If we want to build a house on the rock and not on sand, we will embrace the tough lessons and challenges. We can still move ahead with grace, love, and laughter and enjoy life.

When things don’t happen as expected, we can now learn from them. But it doesn’t mean to give up, and we will never reach our dreams. It’s a temporary setback.

DIDN’T ACHIEVE IT?

LEARN TO GET OVER IT!

MOVE FORWARD!

Many of us give up way too soon, way too quickly, crawl away like an injured dog. We feel our luck has ended, and it will probably never happen.

Our self-talk starts to confront the reality, and we create our fictitious downward spiral reality, not knowing there might be an even better opportunity behind the corner. We need to go and look.

Get up, dust off, reload, recalibrate, and realize, that you are breathing, there is still fight left in you. — Jocko Willing

As we are entering the end of the week, let’s remember why we do all of this. What’s the purpose? What’s the real reason. It’s to get stronger every day, even just a little bit, tiny, tiny bit more agile.

Then, we can safely say we’ll try again. This time, we’ll try something else. We’ll improve. Next time, when we fall, it’s just another lesson to pick ourselves up again.

BELIEVE & ACHIEVE!

It starts with belief. You know it, just like Roger Banister broke his 4-minute mile. So, let’s do it today and make it a great end of the week and break our 4-minute mile! :-)

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Revive Your Heart & Life Quality

But your life in general. Get your mojo back on. Focus on what matters in life, not just the vast achievements.

Alivness, connection, meaning and growth matter, make them a priority today.

1. Feeling alive — when you wake up feeling the life coursing through your veins. YOU are exceptional, and you are meant to do something great.

2. Connection — seek out those meaningful connections to truly feel elevated. Make unique relationships a priority.

3. Meaning — remind yourself today that it matters, whether you have a vision for your life or not. When you coast through life, it shows. When you march through life with resolve, it shows as well. Which one will it be?

4. Growth — nothing matters more than moving forward and moving ahead. Human beings thrive on challenges and feel on the course to great heights when we think we are growing. Life without a challenge is empty.

Today, decide to go for improving the quality of your life, go and invest in the four areas, and you’ll see a tremendous change. Listen to your heart and don’t let stress dictate your life! You can do more than you think.

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Let's get it going again. Let's get inspired, motivated and let's move into the everyday hero.

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We are back for season 3! Are you ready?

Focus on the morning, control your alarm clock and your routines, it will pay off! -

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Your body health will dictate the overall energy and life quality. Invest in your body, and you'll feel better. -

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Be aggressive and fast in your approach, but accept, it will take time to get close to your destination. -

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Switch from being an egoistic person to open-minded and don't be afraid to share your vulnerabilities. -

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Obstacles are meant to make you stronger, so is it also with COVID-19 -

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Have heroes you admire for their hard work and dedication. Use your morning well. Drive momentum through peace and quietness. -

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To win fast, you have to do the hard things first. When you wake up, focus. Use the time to ponder, reflect, and tune in the day. -

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If you want to progress, you have to admit you don't have all the answers. Just be willing to experiment.

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It's about being a learner and constantly escaping the routine. -

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Your morning is your most sacred time of the day. Before the hustle begins, get your thought straight and seek the morning peace. -

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Spending time with yourself by yourself is the biggest honor of all. Learn to cherish that and get to know yourself well. -

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Time to move from a fixed mindset, towards a growth mindset. Stay consistent in your self-development efforts. -

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Are you ready to build the ultimate warrior you? You have to adapt to a champion's mindset. -

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If you want to change, it will take effort and lots of organization on your side. Stay humble and foolish. -

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Adaptation must be your daily bread. We get too comfortable with how we live, the clothes we were. It's time to challenge ourselves.. -

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Finding your purpose each and every day is key for your ultimate victory. So go after it today. -

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Don't be attached to things, find freedom in the now, and pursue it every day. -

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Defining your values, purpose, and where you are going in life is crucial. Because it will give you the clarity you need to execute daily. -

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You need to have a strong belief system and be convinced you can do it. Then go out and execute whether it rains, whether it's sunny. -

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Be a warrior, don't give up. Stand your ground, work. -

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Doing consistent reps is key for any true results. That's why you hear the sound of the rain in the background. Never skip a walk. -

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Building resilience it's key for your overall health. Combine exercise, mindset, and fitness for the maximum results. -

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Training is the key skill of every warrior. Without training, you are rusty and not ready for the battle. -

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Failure is guaranteed, yet success is not. Embrace this notion and try hard and long enough. -

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Following the process allows you to trust going from step (a) to (b) and be sure it will lead you to the desired result. -

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Patience is the underrated virtue, that will help you to stick around long enough to win. -

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Values are the guiding principles that show you the right way. -

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Having a system to measure your progress each week is critical. Use D.A.R.E -

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Consistency is the key to getting the results you desire. -

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Having systems will help you to achieve your goals faster. -

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Motivation is also a "foot in the door", just like inspiration, and helps you to keep going. -

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Inspiration is the foot in the door that gets you going, and it's a fleeting yet important emotion to get you started, treated as such. -

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Expose yourself to the cold to build resilience, strong gut, and mental fortitude, start today! -

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Your gut is the second brain as many call it. You need to take care of it. -

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Do you want to be a record-breaker? It's all about training, the process not the trophy. -

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If you want the energy in your body, you got to work out consistently -

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- Immerse fully on what you are doing right now, be present, immerse yourself in what stands in front of you. Imagine, how would you perform at the highest level possible? -

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