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Category: Lifestyle
Episode 14: The 5 Disciplines of Leadership That Got Me to Where I am

(that I learned the hard way)

 

1.Time Management

When you are on house arrest, you have to show up to your CO every Sunday morning, and present a document that literally details the next 168 hours.

Quick tip: create a time budget

 

2. Responsibility

Be a person that does what you say you are going to do. Not just for others, but for yourself. How many of us let others down by being “that guy”, or “that girl”?

More importantly, how many times have you told you that you would do X, Y and Z this year… only to let yourself down time and time again.

In my situation, you get to a point where you realize that no one is going to do it for you. And growing up, being someone that was well aware of my potential, I knew that if I didn’t do it for myself, it wasn’t getting done. And I could either choose to sleep on a deflating air mattress every night or do what it took to make something of myself.

Quick tip: write everything down on a running to-do list

Do what you say you’re going to do.

 

3. Driven by learning

Leaders are learners.

Quick tip: commit to learning something new every day, week, month and quarter.

 

4. Patient urgency

Having this relative and dual perspective of time, you can live in both the now and the future. Patient urgency is the combination of foresight to prepare for a big idea, willingness to wait for the right market conditions, and agility to act straight away when conditions ripen.

Like Blockbuster, who failed to see the writing on the well and act in urgency. Or WebVan.com?

Quick tip: Have all your dreams and goals written down and refer to them as often as you can. By doing this, you will have a much better idea as time goes on as to which idea or goal to act on. Also, by being better with time management, responsibility and learning more, you will naturally be prepared for these opportunities.

 

5. Faith

Yes, I mean faith in God. But even more so, faith in yourself. Faith that no matter who you are today, who you see in the mirror, what people say about you or what you have or haven’t accomplished so far, especially compared to what you had planned by now, that you are capable of far more than you can think or imagine. I was once the kid in school that was so poor that I drew the Nike sign on my hand-me-down socks that I got made fun of. I was the kid that didn’t make the little league football team because I kept showing up to practice with no pads. I was the kid that, in 7th grade, my teacher told me, in front of everyone, that my homework was to look up the definition of “miserable failure,” because that’s what he told me I’d be.

 

You have to believe in yourself before anyone else will. And by taking a small step every day in the direction of these 5 disciplines, you can change your life and the trajectory of your future.

Episode 13: 4 Traits of High Performers

1. They have VISION

How do you establish vision?

  • What is my Mission?
  • What are my Values?

 

2. They have a “TIME BUDGET”

How do you create a time budget?

  • Schedule everything that’s consistent in your life. Put it on your calendar.
    • Hobbies (Bible Study)
    • Regular Meetings
    • Healthy habits (gym)
    • School
    • Work
  • Create running to-do list
  • Create a “to-don’t” list (and quite wasting your time!!)

 

3. They are HEALTHY

We all know this is important, but people rarely practice it. How can you be healthy?

  • Eat healthy
    • Find healthy food or a diet that works for you (or a meal prep company!)
  • Exercise regularly
    • Find an activity you like! It doesn’t have to be the gym.
  • Sleep enough
    • This is more important than most people think. Get no less than 6 hours a night, but ideally 7-8 hours per night.

 

4. They are HUMBLE

How can we maintain or gain humility?

  • Ask more questions
  • Fail forward and fast
Episode 12: 8 Steps to the Healthiest Year of Your Life

An 8 minute read by Jared Graybeal

As we look back at each year, some of us are filled with encouragement and joy for everything we were able to get done and experience, but some are filled with regret for looking at how fast the year went by without accomplishing their goals or getting any further in life. I’m sure we have all felt one way or the other at one point. Some would say that is a part of life, and while we can’t control a lot of what happens to us, there is a lot that we can control. Like our habits. We have all heard the famous saying, “it’s not how you start, it’s how you finish”.  Although that may be true in most cases, I am a firm believer that HOW we start, will ultimately determine how we finish. I think if you get in the routine of having enough “good days”, you will be able to look back and confidently say you’ve had a good year. It’s time to take a step in the right direction.

I personally have 15 things that I like to do every day, and since some of them are personal and individual to my life, I have pulled the 8 that I think can apply to everyone. I have taken the time to describe them as well as the rhyme and reason behind why I do it!

What’s great about locking down these 8 steps to a better year is that after enough of these ‘days’, they eventually add up, and lead into living a better life. And that is ultimately the end goal and what I want for everyone.

5 of these should or can be done prior to going to work or starting your day, whatever that looks like for you.

1 and 2 takes 15 minutes before you go to sleep.

3 – 6 takes 45 minutes before your day starts.

7 takes 30-60 minutes and is only needed 3-5 times a week.

8 can take 5 seconds

Total: 1.5 to 2 hours

 

Step 1: Spend 15 – 20 minutes reading before going to sleep.

  • According to the National Sleep Foundation, a relaxing reading ritual can prepare your body for sleep and help your mind separate your sleep time from the stresses of daily living. A winding-down ritual can help people fall asleep faster and enjoy a higher quality of sleep throughout the night.
  • Reading before bed can help to lower the body’s cortisol levels by reducing stress. The result? A body with lower levels of cortisol is more likely to sleep soundly, and thus cope with the following day’s stressors more calmly.
  • General practitioners in Britain have begun prescribing book reading to patients who suffer from mild to moderate depression and anxiety, and many of these patients report an alleviation of their symptoms as a result.

 

Step 2: Review your short-term and long-term goals.

  • By looking at these every day, even just for a minute, it will continually help you navigate proper decision making. You will do a better job of saying “no” to opportunities that aren’t conducive to your goals, which will give you more time and energy to say “yes” to the things that do.
  • I like to do this before bed, but do whatever time works best for you.

 

Step 3: Upon waking, chug a bottle of (room temperature) water.

  • When you’re not properly hydrated, your brain operates on less fuel and you can experience fatigue or mood fluctuations, which is something I’m sure we would all LOVE to avoid.
  • Getting fluids right when you wake up will help your body start flushing out harmful toxins right away. According to Kenneth Ellner, an Atlanta based dermatologist, “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate. “
  • A 2003 study fromThe Journal of Clinical Endocrinology and Metabolism found that drinking two cups (16 oz., which is a typical bottle) of water upon waking increased metabolism by 30% after 30–40 minutes. Not only does water keep your body lean it also helps with keeping the flow of nutrients and helps get rid of free radicals.

 

Step 4: Prayer (some may call this Meditation).

  • The first half of my prayer is gratitude, or thankfulness. By spending time acknowledging every single thing that you have been given in life, you will immediately be in a better mood and be able to accomplish the things you set forth that day and tackle any challenges that may pose themselves much better. According to Robert Emmons Ph.D., regular grateful thinking can increase happiness by as much as 25%. I make a point to recognize and thank God for everything that comes to mind, both big and small.  Like the sun rising again, my physical capabilities, my senses, my friends, family, home, vehicle, clothes, talents, career, etc. (sometimes this can take a while – but that’s a good thing!)

“Of all the attitudes we can acquire, surely the attitude of gratitude is the most important and by far the most life-changing.” – Zig Ziglar

  • The second half consists of mentally mapping out my day and speaking life into (or self-affirming) all of the goals I have set and the things I plan to accomplish that day. Affirmations, or positive thinking, can interrupt your maladaptive neuro-nets. The more you do this, the more those nerve cells that are connected to each other start breaking the long-term relationship with your negative thoughts, literally re-wiring to your new, affirming beliefs. Science calls this neuroplasticity and it is the proof behind how powerful this practice can be.

“Death and life are in the power of the tongue: and they that love it shall eat the fruit thereof” – Proverbs 18:31

 

Step 5: Eat (a healthy) breakfast.

  • This is literally the most important meal of the day. For people like myself, who work in the health and wellness industry (and actually apply what we know), that is a given. But unfortunately, most people neglect this information and forego this meal on a daily.
  • Breakfast is a critical meal because it influences practically every dimension of our being during the course of the day, including how we perform physically and mentally. Breakfast immediately raises the body’s energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen stores.
  • Studies have shown that children who eat breakfast perform at a higher level in school and are more physically active than those who skip breakfast, ultimately leading to better physical fitness (which is a whole different article in itself). Also, breakfast helps increase the ability to focus and reduces declines in attention and memory over the morning hours.

 

Step 6: Learn something (relevant to your career and/or passions) for up to 30 minutes.

By spending a bit of time increasing your knowledge of your trade, you will naturally go into work each day an incrementally better, more equipped employee. Doing this every day will eventually and inevitably lead to higher pay, promotions, opportunities, etc.

  • The more you know, the more you can help people. No matter what you do for a living, if you want to be successful, you have to consistently focus on how that product or service is benefitting others. By investing a short period of time each morning to learning a little bit more, you will have more opportunities to relay that information to others throughout the day and begin to positively impact the lives around you.

 

Step 7: Exercise for 30-60 minutes a day for 3-5 days a week.

(If you can) Morning exercise has been shown to improve focus and mental abilities all day long. Not only will you feel awake and have more energy after your workout, but your mind will be ready to take on whatever tasks you have lined up that day.

  • No matter what time of the day, when you exercise, your body releases chemicals called endorphins. Endorphins also trigger a positive feeling in the body, similar to that of morphine. It’s ideal to do this first thing in the morning, so you can go into work feeling AWESOME!
  • By getting a short work out first thing in the morning, you can increase your EPOC (Excess Post-Exercise Oxygen Consumption), which allows your body to burn more calories at rest throughout the day.

 

Step 8: Do or say something nice for someone else.

Here are 5 reasons why:

  1. It promotes positive physiological changes in the brain associated with happiness
  2. Helping others leads to a more physically active lifestyle
  3. It distracts us from our own problems
  4. It improves our self-esteem and competence
  5. Studies show that older people who give support to others live longer than those who don’t

Examples:

  • Buy someone coffee
  • Send an encouraging text
  • Tell someone you love them
  • Give someone a compliment
  • Teach someone something (vs showing them)
  • Volunteer
  • Mentor

 

I believe that by implementing these 8 steps every day, you’ll immediately begin to experience a better day, have a better year and ultimately, a better life!

 

Much Love,
Jared Graybeal
CEO – Superfit Foods

Episode 11: 4 Steps to Tough Organizational Change

In my professional career, I’ve made a ton of mistakes. Heck, in life I’ve made a ton… and today’s teaching will reflect and help you with decision making in both your personal and professional life.

Today’s teaching focused primarily on “leading through tough organizational change”.

AS LONG AS you lean in and apply what you learn – then this should provide a lot of value for you. Because we know that knowledge is only valuable if we use it…

So let’s dive in… tough organizational change…

Do you have to fire someone? Maybe it’s a family member, good friend or a long-time, now underperforming employee?

Do you need to shut down a portion of your operation and are having a hard time developing strategic communication around that?

Are you a new leader and are dragging your feet on some effective changes you need to make in order to reach your goals?

I can empathize. This year, I’ve had to:

  • Let go of my brother, who was our kitchen manager
  • Part ways with my best friend, who was a manager in the company
  • Shut own our original kitchen and let go of 6 employees (we got them jobs within a week)
  • Part ways with my business partner
  • Deal with a software crash in our busy season

And these are just a few of the things that, as a company, and as a leader, I have had to navigate through…

Jim Stockdale said:

“You must never confuse faith that you will prevail in the end – which you can never afford to lose – with the discipline to confront the most brutal facts of your current reality, whatever they may be”

  1. Face the facts and forget your feelings

Especially in the small business sector, or when leading small teams, it is easy to get close to the people around you… as you should.

  1. Talk to a professional and/or mentor

Never assume that just because you’ve made your decision, that it is always the right one. Seek out a professional in your space, a mentor, or someone who has been in a similar situation

  1. Prepare

Take practical steps towards making the change:

  • Prepare how you will initiate and execute the change.
  • Prepare for how this change will affect your organization
  • Prepare how you will communicate the change, and why.
  1. Execute immediately

Too many people spend time in the waiting stage, hoping for another sign that this is the right decision.

 

4 QUESTIONS:

  1. What changes are you pushing off, that you know you need to make, but one of these reasons is holding you back?
  2. Who do you need to seek out?
  3. How are you going to prepare?
  4. When will you execute?
Episode 9: What You Need to Know About Chiropractors

In this episode, I interview Chiropractor Dr. Shaun Janse Van Rensberg (be careful saying this around him LOL) and ask all the questions everyone else is wondering about the profession and field of Chiropractic Medicine!

  1.       What got you into this field?
  2.       Common misconceptions about chiropractic practice?
  3.       Common injuries?
  4.       What is your most memorable SUCCESS STORY?
  5.       What are some preventative measures for the audience, so they can actually see you less?

The majority of working class citizens, both inactive and active, deal with injuries – whether it’s neck, back, knee or whatever, so this episode will be very valuable to you!

Plus Shaun is from South Africa, so his voice is super cool. ( :

As always – please comment, like, SUBSCRIBE, leave a review, tell a friend and feel free to let me know what you’d like to learn/hear about next!

Much love,

jared@e3biz.com

 

Episode 3: 6 Parts of a Perfect Heads Up Meeting

In this episode, we review what I call “The Perfect Heads Up Meeting”, and cover 6 vital components of starting the week strong with your team.

I recommend having this meeting first thing Monday (or whatever day your team starts the week). Have the meeting with your key leadership staff, or with 8 or less people. If your organization is much larger, have it with your key team, and I recommend your leadership team having smaller versions of this with the people they directly oversee.

#1) Praise / Prayer

For some teams, it may be more comfortable to consider this (organizational) Wins / Challenges that are taking place in the present. Things to be intentional about recognizing as a team.

#2) Company Goals

We review the goals we set from the previous week, see where we got, and set new ones based off of our progress and plans of action going forward.

#3) Personal Goals

Every great company is made up of a group of great people. Those people need to know that their personal goals are equally important to accomplish and identify if the company as a whole is supposed to reach their goals.

#4) “Win of the Week” (Personal and Professional)

What small or large wins, in both their professional and personal life, can we identify and celebrate as a team? Every win counts.

#5) What did you learn (last week)?

We like to identify practical education, from each person, that we can all have a small but impactful take away from. If you have a team of 3-8 people doing this, every week your week will accumulate a whole new level of competence in areas they wouldn’t normally look for information.

#6) Value of the Week

We have 10 Core Values within our organization, so we choose 1, and really zone in on that one throughout the week. They are all equally important, but if we do this each week, after 10 weeks, we have all gotten better at living out our values.

Thank you so much for reading this and tuning into the Podcast and/or Youtube channel! We really hope this content helps both you and your team get stronger and better, so you can make a bigger impact in the world around you.

If this has helped you at all, please feel free to Share, Like, Review and/or Comment with any questions or feedback of what you’d like to learn more about! ( :

6 Productivity Hacks That’ll Change Your Life

If I am anything, it is productive. Anyone who knows me knows I get things done. I won’t claim to be the most productive person out there, but I do know that any success I have is due to my ability to stay productive and optimize every moment of the day. Follow these 6 productivity hacks and I guarantee your productivity will increase right away! In turn, your employer/employees, family, friends etc. will all benefit greatly as well.  You can thank me later. ( :

6 Productivity Hacks:

1. Schedule Everything

You might read this and think, “DUH!”. But really, you need to schedule everything. I meet with people all the time who ask me how I get so much done in so little time, and my simplest response is “I schedule everything”. That’s usually when they realize they aren’t doing it.

If something is important to you, put it on your agenda. Even if you think you will “get it done anyways’. For example, if you looked at my daily agenda, you would see “Bible Study” from 7 to 8AM, “Social Media Management” from 8 to 10AM and “Gym” from 6 to 8PM. Every day. Although these are things that have become a habit over time, they are still booked like any other appointment, so I don’t have the opportunity to deviate from my schedule and miss them.

2. Create a “Time Budget”

Yes, a time budget. Like how you spend and save your money (which I hope you are doing – if not, I am sure I will write a separate blog later about that).

Have you ever gotten to the end of the week, looked at everything you still have left to do and thought, “where’d the time go?” News flash: it didn’t “go” anywhere. You just didn’t budget your time well enough to get everything done. We all have 168 hours. How you choose to spend that time determines your level of productivity and ultimately, your success.

For example: (this is from my Time Budget)

168 Hours

  • 10 Hours – Gym (5-6 days a week for up to 2 hours)
  • 5 Hours – Bible Study (5-7 days a week for 45 minutes to an hour)
  • 56 Hours – Sleep (At least 7 hours per night)
  • 4 Hours – Mentoring (Friends or Family)
  • 4 Hours – Consulting (Professional Paid Consulting)
  • 8 Hours – Eating (Believe it or not, this takes up time! I eat about 35 meals a week at an average of 15 minutes per meal)
  • 5 Hours – Meditation/Reading
  • 10 Hours – Church (Serving and Attending)
  • 12 Hours – Social Media Management (Average 2 hours per day for 5-6 days)
  • 30 Hours – Superfit Foods Work (Meetings, Emails, Events, etc.)

154 Hours Total

This leaves me 14 hours left in the week to do anything I choose to do.

3. Have a running “To-Do” List.

This is another one of those “DUH” moments for you, I’d imagine. But are you doing it – with everything? I didn’t think so. If I commit to something, it goes on my list. If I think of something in the shower, I get out and put it on my list. This allows me to be extremely accountable to my friends, family and staff, because if I am asked for a favor or reminded to send an email, it gets done. Instead of counting on my short-term memory (which is horrible) to remind me, I write it down and reference it later.

Related Post: 6 Steps to a Better Day

An additional tip to add to your To-Do list: Create a High Priority and Low Priority List, then as you add things to that list, always write down a “guestimation” of how long that task will take, so you can better plan a more accurate time of when it will get done.

For example: (from my current To-Do List)

Thursday:

  • (LP) Create Amber’s diet (30 minutes)
  • (LP) Get clothes together to give away (30 minutes)
  • (LP) Write Productivity Hacks Blog (90 minutes)
  • (HP) UNF Homework (60)

Are you interested becoming even more productive in life and business?
I can help! Click here to set up a free consultation to get started.


4. Create a “To-Don’t” List.

Whaaat? That’s right, a To- Don’t List. This isn’t something you will do every day, like the To-Do list. But it can be just as effective, if not more effective at times.

Here’s how: Once a month, take an inventory of EVERYTHING you do with your time. Everything you do for work, at home, with your friends, by yourself… everything. Once you have all of that written down, identify the things that don’t contribute to your overall mission in life or current goals, and eliminate them. For the things that do contribute, but can be delegated to a staff member or someone in the household, delegate them. (a big piece on this will be in my book Taming the Lion)

For example:

Going out 4 nights a week – eliminate (or decrease) it

The dishes – delegate to the kids (if you have kids and if they are old enough, of course.)

Low priority emails – delegate to your assistant or one of your high performing employees

Mowing the lawn – delegate this to an affordable lawn care company

Going out for lunch – delegate it, eliminate it or decrease it (in the next point, I will go over an even better solution.

5. Meal Prep

I swear this isn’t a shameless plug! A major key to my productivity is because I am not eating out and/or missing meals all the time. Most people don’t realize that “fast food” really isn’t that fast. By the time you decide where you want to go, get in the car, drive there, wait in the drive thru line, and get back to the office and eat – it’s been 2 hours. When I am hungry, I go to the fridge, grab a meal, heat it up for 90 seconds, and spend 10 minutes eating (usually while I am answering emails).

The latter could be even worse. Missing meals, or not eating at all throughout the day because you are so “busy”, could be extremely detrimental to your productivity as well as your health. I won’t break down the complete science of nutrition here, but basically if you have a lack of carbohydrates (sugars that store in the muscles and brain) then cognitively you will not be functioning at full capacity.

I don’t know about you, but I want my work to be the best.

Spending 3 hours in the kitchen at home preparing your meals could save you over 10 hours a week from going out. And if you absolutely can’t stand spending that much time in the kitchen (like me), you can always order from a local meal prep company, like www.superfitfoods.co. (:

6. Get Sleep!

This is one of those things that really bothers me. Most “entrepreneurs” brag about getting 4 or 5 hours a sleep a night because of how busy they are or how much work they’re doing. Getting good sleep is so important to me that it is literally in my agenda. (I wasn’t kidding about scheduling everything!) Unless it is an absolute emergency, nothing gets in the way of me getting an average of 7 hours of sleep per night.

Getting an optimal amount of sleep will boost your mood, energy, performance, reaction time, memory and ultimately – your productivity. In addition, it helps you age better and live longer. Who wouldn’t want to look better and live longer?

For more information on the impact of sleep, download my Corrective Exercise & Recovery eBook!

Work brings profit, but mere talk leads to poverty! Wealth is a crown for the wise; the effort of fools yields only foolishness” – Proverbs 14:23-24

This concludes my 6 productivity hacks that’ll change your life! I would love to hear from you. Comment below with the one that has impacted you the most.

6 Steps to a Better Day

We all have good days and bad days. That is just a part of life. And we have all heard the famous saying, “it’s not how you start, it’s how you finish”.  Although that may be true in most cases, I am a firm believer that HOW we start, will ultimately determine how we finish. I have taken the time to document my routine for every morning, as well as the rhyme and reason behind why I do it! What’s great about locking down these 6 steps to a better day is that after enough of these ‘days’, they eventually add up, and lead into living a better life. And that is ultimately the end goal and what I want for everyone.

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e3 Business is a consulting agency dedicated to helping businesses, big or small, established or start-up – inspire growth, increase traffic, manage change, implement management and leadership strategies, as well as marketing & advertising, etc. to ultimately create long lasting, positive and sustainable success in the work place and an impact in the community.

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Jared Graybeal, the founder and CEO of e3, is an entrepreneur and business owner, primarily in the health and wellness industry, with a passion for driving positive change. Throughout his 9 years of experience in the health and wellness industry, Jared has managed chains like LA Fitness, Gold’s Gym and Lifestyle Family Fitness as well as a chain of small group personal training stores and independent personal training studios.

He is the CEO and Co-Owner of Superfit Foods, a meal prep company serving Central and North Florida. Jared is a NASM Certified Personal Trainer, Corrective Exercise Specialist, Behavioral Change Specialist and Nutrition Specialist. (CPT, CEC, BCS, FNS)

Being a Personal Trainer at heart, Jared’s main purpose is driving results and creating a positive impact in people’s lives through encouragement, education and empowerment.

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