At 44, I’ve found myself thinking more and more about longevity. I’m not just talking about living a long life, but about living well—with energy, clarity, and the ability to show up as my best self each day.

 

As leaders and high performers, our dreams and goals are only achievable to the extent that our bodies can handle them. This is something that I’ve come to believe deeply, and it’s one of the core principles we embrace at the Amplified Life Company: You can only reach your dreams and goals to the level your body can take it.

 

In my own journey, I’ve experienced the highs and lows of what it means to push my limits—physically, emotionally, and mentally. But there’s something I’ve learned through the years: the more intentional and strategic I’ve been about my daily habits, the more I’ve been able to sustain high performance and show up for my family, my business, and my clients.

 

I want to share with you the habits that have been game-changers for me and the high performers I work with every day. If you’re ready to maximize your energy, clarity, and productivity, here’s a framework for you to try:

 

The way you start your day sets the tone for everything that follows. When I was in the thick of building my business and juggling family responsibilities, I realized that if I didn’t create time for myself in the morning, I was essentially surrendering my day to the demands of others. You can’t lead at your best when you’re constantly reacting to everything around you.

 

Wake Up with Purpose: Give yourself time in the morning before the world starts making demands of you. Even if it’s just 10 minutes to sit, reflect, and set an intention for the day, this time grounds you and ensures you step into the day with purpose.

 

Move Your Body: For me, this is non-negotiable. Even 10 minutes of movement can shift your energy and prime your mind for focus. I’ve found that if I don’t get my body moving in the morning, I feel sluggish, distracted, and off-center for the rest of the day.

 

Nourish Yourself: A strong body fuels a strong mind. What you put in your body has a direct impact on how you show up in every area of your life. I prioritize high-quality nutrition to fuel my energy and mental clarity. And, when I’ve been traveling or under stress, I’ve learned the importance of finding food that nourishes, not depletes.

 

Set Your Intentions: Before diving into distractions, take a moment to ask: What’s the one thing that will move the needle today? Whether it’s a critical project or a conversation that will help you move forward, define your most important task so you’re clear about where to focus your energy.

 

As the day moves on, it’s easy to get caught up in the hustle and grind. But high performers understand that productivity isn’t about doing more; it’s about doing the right things at the right time.

 

Time Block Deep Work: Carve out distraction-free time to tackle your most important projects. When I work with executives and leaders, I help them identify where their time is best spent and encourage them to create dedicated blocks of time for high-priority work.

 

Take Strategic Breaks: Success isn’t about grinding 24/7—it’s about being intentional with your energy. I’ve learned that stepping away from my desk to get fresh air, take a walk, or even do a short stretch helps me reset and come back with more focus and energy.

 

Connect with Purpose: Whether it’s a team meeting, a networking call, or checking in with your circle, make conversations meaningful. Every interaction has the potential to move your business forward, so I encourage clients to approach these moments with intention, knowing that they’re building relationships and creating opportunities.

 

High performers understand that recovery is just as important as effort. You cannot pour from an empty cup.

 

Wrap Up with Reflection: What can I celebrate today? What can I appreciate? What did I learn? This reflection isn’t about self-criticism—it’s about growth and impact. Take a moment to acknowledge what went well, recognize the lessons in what didn’t, and consider small adjustments that could make a greater difference. I use this time to ask myself, “How can I show up even bolder tomorrow to serve, lead, and significantly impact others?”

 

Unplug & Recharge: High performance isn’t just about action—it’s about recovery. Protect your rest so you can show up strong tomorrow. I used to stay up late working, thinking that I could push through exhaustion. But I’ve learned that a rested body and mind are essential to sustained success. Now, I prioritize sleep and time away from screens, ensuring I have the energy to face the next day with clarity and focus.

 

The key to building daily habits that work for you isn’t perfection—it’s consistency. Your habits don’t have to be complicated or elaborate, but they do have to be intentional. Small, consistent actions over time create the foundation for long-term success.

 

At the Amplified Life Company, we help executives and leaders at all levels step into their fullest potential using a holistic coaching approach. We focus on high performance and conscious leadership, helping our clients align their personal and professional lives so they can lead with purpose, power, and clarity.

 

Our philosophy is simple: When you take care of your body, mind, and spirit, everything else falls into place.

 

One of my clients, a successful CEO who had been struggling with burnout, decided to implement some of these daily habits. After just a few months, not only did his energy levels improve, but his leadership style became more grounded and focused. He began to delegate more effectively, allowing his team to shine, and his business saw substantial growth.

 

This is the power of intentional, consistent habits. When you show up for yourself every day, you show up better for everyone around you—your team, your clients, your family, and most importantly, for yourself.

 

I challenge you to think about one habit you can change today that will help you show up stronger tomorrow. Whether it’s setting clear intentions, moving your body, or prioritizing your rest, the key is taking that first step.

 

I’d love to hear what’s working for you and what shifts you’re making in your own daily routine. Let’s keep this conversation going, because when high performers like you step into your full potential, the impact you can create is limitless.

 

You’ve got this. Let’s amplify your life and leadership—one intentional habit at a time.  Connect with us HERE.

“When you do things from your soul, you feel a river moving in you, a joy.” – Rumi

 

For 16 years, I worked in corporate leadership within the financial industry. I was constantly on—the emails, the phone calls, the endless to-do list. I was overworked, underappreciated, and often resentful. I spent my days in meetings and my nights catching up on the work that actually mattered—strategy, innovation, team development, and client experience.

 

I thought I was being productive because I was always doing. But in reality, we were barely hitting our goals. It felt like we were running uphill, always pushing, never flowing. Instead of truly leading, I was stuck in the cycle of busyness—mistaking movement for progress.

 

Then, in the spring of 2008, I picked up The 4-Hour Workweek by Tim Ferriss. One concept hit me hard: the Pareto Principle (80/20 Rule)—80% of results come from just 20% of efforts.

 

Let me be honest, while at the time I never worked only four hours a week, the shift in perspective changed everything!

 

Many executives fall into the trap of constant motion—believing that productivity is about how much they do, not the impact of their work. But real leadership is about focusing on the 20% that moves the business forward.

 

One major unaddressed problem? Our nervous systems are stuck in constant activation.

 

When we operate from urgency, we live in a stress cycle—staying in a low-level fight-or-flight mode. This drains creativity, clouds decision-making, and leads to burnout.

 

And here’s the hidden fear that keeps leaders trapped:

 

 

The truth? The most effective leaders don’t do more—they do what matters most.

5 Ways to Shift from Busyness to Focused Leadership

 

Ask yourself:

What are the critical tasks that only I can do?

What activities drive the biggest results for my business or team?

What work excites me, fuels my energy, and aligns with my vision?

Prioritize those—and delegate, automate, or eliminate the rest.

 

When you start leading differently, others may not immediately see the impact. Be intentional about sharing wins, progress, and insights. This isn’t about justification—it’s about leadership presence.

Doing more doesn’t make you a better leader. Making the right moves does. Focus on high-impact work, manage your energy wisely, and own your space as a strategic leader. The results will speak for themselves.

 

You don’t need to prove your value by staying busy. You prove it by leading with clarity, focus, and intention.

 

Isn’t it time you stepped out of the reactive cycle and into the work that truly matters—you’ll not only achieve more but also lead with greater peace, power, and presence.

 

Believe me, if I can do it, so can you- and I assure you it will make a significant impact in not only your business but your life and energy as well!!

 

Want to learn more? Let’s connect.

As leaders, it’s easy to get caught up in past successes, familiar rhythms, and the way things have always been done.

 

But what if the vision you’ve been holding for your life and business is still too small?

 

I hope you allow your leadership to be bigger than you ever imagined. I hope you let your work embody more beauty, impact, and meaning than you thought possible.

 

I hope you don’t get trapped by outdated strategies or old ways of thinking simply because they feel safe.

 

Growth requires shedding what no longer fits.  Don’t cling to what you’ve outgrown just because it’s comfortable.

 

Everything you lose in this process isn’t a loss—it’s making space for something greater. Your potential isn’t capped by what others believe is possible. It’s defined by your willingness to expand beyond what you once imagined.

 

Most of all, I hope you recognize the light when it finds you—that moment of clarity, the bold idea, the opportunity disguised as a challenge. Let yourself step into more than you ever thought you could.

 

 

 

Everyone wants self-discipline—until they realize how uncomfortable it is. That’s because self-discipline isn’t about motivation or willpower. It’s about doing what’s necessary especially when you don’t feel like it.

 

At The Amplified Life Company, we don’t believe in fluff. We believe in strategies that push you beyond your comfort zone and force you to level up. So if you’re ready for real discipline—the kind that creates undeniable results—start here.

 

 

Seriously. Before you even start your day, do something physically or mentally challenging—something that forces you to override your natural resistance. A cold plunge, a 5-minute ice-cold shower, or an intense workout before checking your phone. Why? Because self-discipline is a muscle, and discomfort is the gym. If you train yourself to handle discomfort first thing in the morning, you’re telling your brain: I control my actions, not my emotions.

 

Most people won’t do this. But that’s why most people don’t have the discipline they want.

 

 

Want to check social media? Wait 10 minutes. Want coffee? Earn it by finishing a task first. Hungry? Push your first meal back an hour. The ability to delay gratification is one of the strongest predictors of success, yet most people give in instantly to every craving and impulse.

 

Try this: Make a list of your daily indulgences—scrolling, snacking, Netflix, caffeine. Then set a rule: I can have it, but only after I’ve completed something difficult. You’ll be shocked at how much more productive and focused you become.

 

 

Most people break promises to themselves constantly—hitting snooze, skipping workouts, pushing deadlines. And every time you do, you train yourself to believe your own excuses.

 

Pick one thing that feels almost impossible—like waking up at 4:30 AM for a month, writing 500 words every day, hitting your daily sales call numbers, or crushing a workout at the gym six days a week. Then do it. No matter what. Even if you’re exhausted. Even if you don’t feel like it. Because when you prove to yourself that your word is law, everything changes. 

 

Try this: Print out a calendar, hang it where you’ll see it every day, and physically mark off each day you complete the task. Seeing that streak build-up is powerful—it creates momentum, reinforces your identity as someone who follows through, and makes you less likely to break the chain.

 

 

Identify the things that make you weak—the distractions, temptations, and comfort traps that kill your momentum. Then eliminate them entirely.

Will this be annoying? Yes. Will you want to quit? Also yes. That’s the point. Discipline means making hard choices before you need to. The fewer temptations in your environment, the easier it is to stay focused.

 

 

If this list makes you uncomfortable, good. That means it’s working. Discipline isn’t about making life easier—it’s about making yourself stronger. And the fastest way to break through mental resistance is to face it head-on.

 

So, what’s your first move? Are you willing to start your day with an ice bath? Delay that dopamine hit? Keep a promise that feels impossible?

 

Self-discipline isn’t built in theory—it’s built in action. Pick one of these four strategies and commit. The version of you that’s waiting on the other side? They’ll thank you.

 

 

 

 

The most powerful leaders don’t react—they respond with intention, clarity, and conviction. They create space between stimulus and action, ensuring that every decision strengthens trust, confidence, and impact.

 

 

Restraint isn’t about holding back—it’s about leading with wisdom. It’s about creating space to observe, listen, and discern before taking action. When practiced intentionally, restraint builds trust, strengthens relationships, and leads to more thoughtful, effective leadership.

 

Restraint can be defined as the practice of being devoted to richly experiencing each moment through the wisdom of present attention, strong patience, and the disciplined daily alignment of each thought, word, and action with one’s highest self and deepest character.

 

Yet, in leadership, we often choose to hold back for the wrong reasons—what we call withholding or failing to speak with true candor.

 

1️. Fear – Fear of conflict, rejection, or being perceived as too bold or disruptive.
2️. Control – Believing that by keeping information to ourselves, we maintain power or influence.
3️. Avoidance – Dodging discomfort, difficult conversations, the fear of adding more to your never-ending to-do list, or the responsibility that comes with speaking the truth.

 

Restraint isn’t about silence, avoidance, or control—it’s about leading with wisdom, clarity, and alignment to your highest self.

 

Before you act, consider this: 

The greatest leaders know when to pause, when to speak, and when to wait.