MBA1857 How To Make More Time For Health & Wellness + Free Ride Friday

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Hey oh. Welcome to the $100 MBA show your personal business coach every single day with our daily 10 minute business lessons for the real world. I'm your host, your coach, your teacher Omar Zenholm. I'm also the co founder of Webinar Ninja, an independent software company I started with my co founder back in 2014 and today's episode is Free Ride Friday. On Fridays we give away a lifetime membership to one of our programs. This week we're giving away easy course, our 30 day course on how to build your own online course over at EasyCourse co. It retails for $500 or you can win it for free. Just leave us an Apple Podcast rating and review. Listen in on Friday to see if you want it's that easy. It's our way to say thanks for showing us love on Apple Podcasts. In today's lesson, you'll learn how to make more time for health and wellness. Many entrepreneurs really neglect their health and wellbeing, but the truth is is that you need to be at your best so your company can be at your best. You're at the helm, you're leading the team. You're making all the big decisions. The decisions you make will directly impact the success or failure of your business and what will affect those decisions will affect your performance is how you feel what you can and cannot do. Your stamina, your. Your ability to go at it every single day with energy. But this doesn't happen by accident. You have to plan to make sure you are healthy, that you are well, that you fortify yourself so you can build your business in the long term and not just sprint and burn out. And I know what you're thinking, Omar. I am working a job. I may be even building my business on the side. I don't have time to hit the gym or. Or run or do yoga or meditation or whatever you're suggesting. How can I do this? Well, that's what today's lesson's about. I'm gonna show you how. I'm gonna show you some very simple strategies you can implement today, not tomorrow, but today, to help improve your health and wellness and make you a better entrepreneur because of it. So let's get into it. Let's get down to business.

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Investing involves risk, including risk of loss. 0. Account fees apply to retail brokerage accounts only. Sell order assessment fee not included. A limited number of ETFs are subject to a transaction based service fee of $100. See full list@fidelity.com commissions Fidelity Brokerage Services, LLC. Member NYSE SIPC.

Today's topic is how to make more time for your health and wellness. Here's the truth. You can't make more time, but you can allocate more time. See, the thing is that we are all given the same amount of time. Every single day. We're all given 24 hours. How we use that 24 hours is up to us. Now, we all got a lot to do. We all have responsibilities. But you, you gotta look at your 24 hours like a hand that you're dealt. How are you gonna use those hours? Not every hour is created equal. How you use an hour for one thing can actually get you two hours in return or net you a positive roi. A simple example of this is that if I spend two hours writing a blog post and publishing it on my blog, that's gonna generate more traffic to my site and more customers than if I spent that two hours scrolling through Instagram. Same two hours. But I'm investing that time in a different way to get a different result. So I want to show you how to use your 24 hours, how to prioritize your time and allocate some time to health and wellness so you can get a return on investments. You can actually get time back. And I'll show you how to do it. Now, I want to start by saying I didn't actually believe this works until I actually tried it. You have to just try it, okay? You just got to blindly trust the. Suspend disbelief for just a moment and just do it. So before I get into the strategies, let me define what I mean by health and wellness, okay? When I say health, I'm talking about just being healthy. Physically, mentally, spiritually, emotionally, okay? You need to enrich your life in those areas to be healthy. It's very simple. And wellness is just feeling good, okay? Because you could feel good because of exercise. You also could feel good because you're grateful. You feel positive. You have a smile on your face, you're content, okay? This is how I define health and wellness. Feeling. Well, feeling content. These two things are gonna dramatically impact your life and your business as a result. So how do we incorporate activities that will keep us healthy and well, Now, I'm not a doctor, right? I'm not a dietitian. My mom actually is a dietitian, but I'm not a dietitian. But I'm gonna tell you what has worked for me, okay? I actually have done three things that has made the most impact on my life, okay? I've tried a lot of different things. Some things make an impact, but not a dramatic impact. Don't really actually help me too much. But these three things I'm gonna share with you are actually going to help you tremendously. And they actually don't take too much time. And I'm gonna ask you to trust me in where to get even. That time, that little time that you're gonna dedicate to these three things. The first thing is you're gonna get your mind right. I really believe that having strong mental health is. Is the core of being healthy in all areas. Why? Because if your mind's right, you're going to think right. You're going to make the right decisions. You're not going to allow your emotions to overtake you and influence the way you act. Basically, if you start your day with the right mindset, it's going to lead you down the right path. It's gonna allow you to do the things you need to do to be successful. So I think it's really important to start your day setting up your mindset properly. Let's start with what you're not going to do and then I'm going to tell you what to do. Okay? Number one, do not start your day with any outside content, like social, like the news, like messages. Don't touch your phone, don't touch the TV, don't do anything for at least the first 30 minutes of your day. You don't want any inputs. As soon as you put inputs that can negatively impact you, it's going to set the day off wrong. And the thing about media is that you don't have control over what you're going to be exposed to. You open up Instagram, you don't know what your feed is going to show you. It's going to show you something that can delight you. Yes. But there's a good chance you're going to see something that's going to make you angry. So don't expose yourself to any media, any content that you have no control over for the first 30 minutes. Okay? Now what do you do? Well, I highly recommend that you journal. I'm talking about while you're in bed. As soon as you open your eyes. I literally have my journal right next to my bed. I wake up and I start journaling. Now, a lot of people have a hard time journaling. They just don't know what to write. They don't know what to say. It's a hard habit to keep because of the ambivalence of it all. So I have a solution for you. And I was just like that. And one of the best ways to journal is to use the five Minute Journal. No, this is not a sponsored spot or something like that. It's just something that works for me. You could buy this on Amazon, you could buy this on their site. The 5 Minute Journal is one of the best ways to get into journaling. And basically the five minute Journal is exactly what it sounds like. You're going to journal a little bit about three minutes or so in the morning and then about two minutes at night. So your day is sandwiched with positivity. Now you don't have to think about what to write because it tells you what to write. It tells you to answer a few questions about what you're grateful for and what would make today amazing. And writing down an affirmation that will remind you that you're in control. I literally get up, pick up my journal. I take two or three minutes to fill out my morning routine in the five Minute Journal and then I put it down. This sets my day up in such a great way. It reminds me, I choose how I think I, I choose how I start my day and how I perceive the world. So I want to make sure I set it myself right. And I recommend you use a five minute journal to do that. I then get up and then I go ahead and brush my teeth and I start my day off my breakfast. And then, you know, you can do whatever you like then. Some people like to read, some people like watching sports, whatever it is, but set yourself up the right way from the start. This is going to help your mental health, your emotional health. This is going to really, really make a difference. Trust me. So there you have it. Journaling is the first thing, and you're going to do the journaling every day. Same thing with the second and third thing I'm going to share with you every single day. You're going to do this, okay? Don't skip. Doesn't matter if you're on vacation, do it anyway. If you're not feeling good, do it anyway. You're having a tough day, do it anyway. This is something you have to do. The second thing is you have to do some physical activity every day. See, the interesting thing about exercise or physical activity is it just doesn't work. And I've just really, really did a lot of experimentation in this area. It does not work when you do it inconsistently. If you say to yourself, only three days a week, or four days a week, or two days a week, it's very easy to get off the train when you don't do something every single day. When you do something every single day, it becomes a habit and you can't do without it. That's what you want to do. You want to form good habits. So it's actually better for you to do less physical activity every day, but do it every day, okay? And this could be anything but just something that gets your heart rate up, something that gets you moving, something that makes you feel like, okay, I need to take a shower. Okay? Even if it's just a brisk walk in the park, even if it's just popping on a YouTube video and doing a yoga routine, this is probably one of the hardest things for people to do. But once you do it, it's going to change your life. You're going to feel good, you're going to love the way you feel, you're going to feel better about everything. It's going to increase your energy levels, you're going to sleep better, you're going to need to sleep less. It's gonna do miracles for you because it's a part of your daily Routine. I actually learned this from my uncle, my dad's brother, his eldest brother. And he does physical activity or some sort of exercise every single day since he was a teenager. My uncle is 99 years old. He still does his stretches in the morning, does a bit of physical activity. This works, guys, you know, I'm sure there's other factors involved, but this helped him big time. So find something that you love to do that's physical. So if you love to shoot hoops, shoot some hoops. If you love playing tennis, play some tennis. If you have bad weather and you can't play tennis, get a Nintendo Wii and start playing tennis at home. It doesn't matter. You gotta figure it out. You gotta do something every single day that gets your body moving no matter what. Even if you had a long day and I have to force myself to do this and had a long day, it's like six o', clock, it's seven o', clock, I gotta eat dinner, I'm about to go to bed, I don't have time to, to work out. The day just went by. I take 20 minutes and I figure it out. I run around the block and come back. I do a few resistant band thingies, I do some push ups and sit ups, whatever. Get 20 minutes in every day at least. And you can do more if you'd like. Third thing, I'm not a nutritionist. I can't give you a diet. Everybody's different, everybody's needs are different. But there's one thing that every nutritionist, any dietitian is going to tell you you should do. That's going to help you feel better, that's going to help you sleep better. That's going to allow you to avoid headaches, it's going to allow you to recover from any kind of exercise and just generally feel better, no matter who you are. And that's drinking water. I know that sounds very basic, but you need to drink around 3 liters of water a day. Most of us, if we just took a look at how much water we drink normally without being conscious of it, it's nowhere near that. Some people drink less than a cup of water a day, like 8 ounces. But 3 liters is really the sweet spot. For women, it could be a little bit less. This is 2.7. And for men it's 3.7 liters. But as a rule of thumb, 3 liters is pretty good. Now it's not going to be easy for you to drink three liters tomorrow, but you can work your way up, meaning if you're not drinking any water, then drink half a liter a day. And then next week drink a liter. And the week after that you get it one and a half liters until you get to that mark of two and a half liters if you're a woman, three liters if you're a. If you're a man. Three liters is actually what I try to aim for. But I'm six five and three liters is not easy. I have to be conscious of it. I have a water bottle with me that I know is a liter and I need to drink three of those every day. And one of the things that I do is I actually take a look at the time every day. If I am only at the 1 liter mark, meaning I only drink 1 liter so far during the day. And it's 3pm, I'm behind. I should be drinking more water. Now, obviously this is gonna make you go to the bathroom, okay? But that's okay. Just get used to that. It's a little bit of an inconvenience, but you gotta do it so it flushes your system. It gets rid of the toxins. It really cleans you out. For me, I find that it really helps me with just feeling better overall, giving me more energy, allowing me to really think clearly. It really helps me avoid getting headaches. Anytime I have a headache is probably because I'm not drinking enough water. So every day, work towards that goal. Two and a half, three liters every day. You could do this. These are simple things that you can do.

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All right, so how do you make time to do the five minute journal? To exercise at least 20 minutes every single day and make sure I'm drinking water. Be mindful. Now, the water part is not going to take much time. You just got to be mindful. You got to have it on your desk. You don't really need to carve out time. You just need to be conscious of it. You can set alarms on your phone. This really helps me. So I have an alarm at different times of the day at 10am and then at 1 1pm and then at 6pm to remind me. Okay, I should be at 1 liter, 2 liters, 3 liters by then. So that just takes, you know, maybe five minutes to set up on your phone and you're good to go. Let's talk about the journaling. The five minute journal literally takes five minutes in total, three minutes in the morning, two minutes at night. So this is super insignificant five minutes. So you really don't need to factor this in. You can even just wake up five minutes earlier and that's not gonna really make a difference on your alarm. But there you go, the exercise, 20, 30 minutes a day. The easiest way to do this is just to put it on your calendar. Just see it as an appointment that you have to attend to every single day. Just like any other appointment, like a meeting you have. I do this and it works great. I actually do it when I have a lull in my day where I'm feeling a little bit low energy, like around 3pm, I like to do this. My goal really is to do exercise, shower, and end my day. Because I wake up quite early. I wake up around 5:30, sometimes 4:30 if I have early meetings. So by 3 o', clock, I'm pretty much done and I'm ready to just blow off some steam with some exercise and then go ahead, take a shower and wrap up my day. That works for me. You can find time that works for you and your calendar. Now you might be saying, omar, I'm super, super tight. I don't have any time in my calendar. Where do I get these 30 minutes or these 20 minutes to exercise? First thing I'm going to say is question that, that you're super busy and you have zero time. Do you have 10 minutes here, 10 minutes there? You can carve out whether it's you watching another show on Netflix at night, or whether it's hitting that snooze button in the morning, or whether it's even taking the full hour to have lunch. Whatever it is, there's always some time you can carve out from your calendar to get 20 to 30 minutes. If you are totally spent, I would literally tell you, get up 30 minutes earlier and do the exercise in the morning, because you're going to need less sleep when you exercise. You're going to have more energy. Trust me, when I exercise even more than 30 minutes a day, say for example, for a week, I spend an hour exercising every day. In that week, I just wake up earlier than my alarm because I don't need to sleep that much more. Ultimately, you are making an investment. Invest this very little time to do these three little things and you're going to get back so much more. Give it a try. Start today. There is nothing holding you back. You can do this. By the way, the five Minute Journal. There's an app. You don't even have to wait for delivery for the book. I like the physical book, but you can get the app. Go ahead and start with the app. Super simple. That wraps up today's lesson. But today's episode's not over. It's Free Ride Friday. Let's see who won this week's Free Ride. And the winner is perfect black999. That's the handle on Apple Podcasts. Perfect Black says best thing to listen to in the morning. 5 stars Thunder All MBA Podcast is a great resource for those who are starting a business and those who have one established. I just launched my first ebook and I am actively using the strategies shared on this podcast. Keep up the good work. Thank you perfect black 999 for that great review. Your mission is to email me over at omar00mba.net so I can hook you up with the lifetime membership to Ezcours over at Ezcourse Co. If you want to win a free ride, just leave us an Apple Podcast rating and review and you enter our weekly random draw we call Freeride Friday. Listen in on Friday just like you did today to see if you won. That simple. Before I go, I want to leave you with this. I want to give you a bonus tip. A bonus thing. If you want to go above and beyond. If you're that kind of person who's an overachiever and you want to go above and beyond the three things I shared with you, here's something that I think has helped me over the years tremendously. Spending some time, even if that time is just 10 minutes a day. Reading, reading a book. Fiction, nonfiction, it doesn't matter. Reading does incredible things for your mind. It clears your mind. It allows you to be more creative. It really allows you to picture things in your head and figure things out. And it just helps you be a better thinker. This is just the facts. It increases your knowledge, increases your love of knowledge. It's just a fantastic habit to have. Even if it's 10 minutes before you go to bed or while you're eating your breakfast, you can carve in 10 minutes easily. I love reading and I want to tell you I wasn't always like this. I probably would read less than a book a year until I got to the age of maybe 21. When I was younger, I just didn't enjoy it. I just found a book that I enjoyed reading and that led me to my love of reading. Somebody once said this great quote. I can't remember who, but they said read what you love until you love to read. Even if that's a trashy novel, enjoy it. It's all good. Thanks so much for listening and I'll check you in Monday's episode. I'll see you then. Take care.

Hey Fidelity what's it cost to invest with the Fidelity app? Start with as little as $1 with no account fees or trade commissions on U.S. stocks and ETFs.

Hmm.

That's music to my ears. I can only talk.

Investing involves risk, including risk of loss. 0 account fees applied to retail brokerage accounts only sell order assessment fee not included. A limited number of ETFs are subject to a transaction based service fee of $100. See full list of Fidelity.com commissions Fidelity Brokerage Services LLC member NYSE, SIPC.