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Category: Professional
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

 

2 Crucial Factors to Starting a Successful Business

Are you thinking about starting a business? Have you already started one, but are having difficulty seeing progress from the launch stage? Whether this is your first one, or your 10th one, identifying these 2 things are going to help catapult you and your business to a new level of success and impact.

#1. Define your MISSION statement.

You are probably thinking, “DUH! I did that forever ago when I wrote the business plan.” You might even have a plaque on the wall with your mission statement. Unfortunately, I am not talking about some cookie-cutter reverbed version of your favorite company’s mission statement. No offense.

I work with small businesses and start-ups fairly often, and one of the first questions I ask them is “what is your mission statement?”. Most of the time, they either a) don’t have one or b) have one that isn’t very good or relevant.

Your mission statement is a short, one sentence statement that identifies your purpose and how you will accomplish it! When people read your mission statement, they need to know what you stand for and how you stand to fulfill that goal.

#2. Establish your VALUES.

What you value determines what you do! The WHAT is your business or platform, the WHY is your mission, and the HOW will be defined by your values. So many people know WHAT they want to do, but fail because they haven’t defined the WHY and HOW.

A set of values are short, life-giving statements that support your mission statement. My recommendation is to come up with 15-20, then identify or consolidate them down to 10 solid values.

Why are these 2 things so pivotal to long term, sustained success?

A personal mission statement and defined values determines your:

  • Direction – what our future will look like.
  • Decisions – can make or break you as a leader.
  • Environment – where we spend our time and with who.

In addition, it welcomes:

  • Positive Changes – change is inevitable, progress is optional. I intentionally wrote “positive” changes because change is only good if we embrace it, and stay ahead of it.
  • Creative Strategy – In order to set yourself apart from your competitors, you have to be different; in a good way.
  • Evaluation and improvement – You can’t grow if you don’t recognize your weaknesses

Get all the advice and instruction you can, so you will be wise the rest of your life. – Proverbs 19:20

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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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