3 Steps to Help You Check In with Yourself Personally and Professionally

3 Steps to Help You Check In with Yourself Personally and Professionally

 

 

As a leader, it’s important to have boundaries personally and professionally, but if you’re anything like me you might feel guilty enforcing them at times.
A great leader has a healthy, prioritized mix of selfish boundaries and unselfish giving.

You don’t have to always be all things, all the time, to everyone.   Sometimes you pour out your cup for others and sometimes you need to relentlessly refill your cup. 

As you’re reading this what does this moment call for?

How do you know?

It’s a delicate integration of energy, enthusiasm, empathy, and self-awareness, but it’s one you must master if you want to lead effectively without burning out, losing your passion, or becoming resentful.

 

Below are three steps to help you check in with yourself both personally and professionally: 

 

1. Pause and Reflect

Take a moment to pause and ask yourself, “How am I really feeling right now?”

Not the surface-level, autopilot answer you might give in passing, but a deeper check-in. Are you tired, energized, overwhelmed, or languishing?

This simple act of self-awareness can be revealing. If you’re running on empty, it’s a sign that you need to refill your cup. If you’re feeling full, maybe it’s time to pour some of that energy into others.

 
 

2. Assess Your Current Commitments

Look at what’s on your plate. Is it manageable, or are you teetering on the edge of overwhelm? 

This isn’t just about how much you have to do, but how those tasks align with your values and goals.

Are your commitments feeding your growth and well-being, or are they draining you?

If you find that your responsibilities are more of a burden than a blessing, it’s time to reassess and set some boundaries.

 

3. Check Your Energy Exchange

Consider the relationships and activities in your lifeare they reciprocal, or are you constantly giving without receiving? 

healthy energy exchange is key to maintaining your highest character and capacity. If you’re always the one pouring out, eventually, you’ll run dry.

Take stock of where your energy is going and adjust as needed to ensure that you’re not depleting yourself.

 

In these moments of reflection, you’re not just checking your capacity; you’re taking responsibility for your own well-being.

It’s not selfish to put yourself first sometimes—it’s necessary.

When your cup is full, you can give from a place of abundance, and that’s when you’re at your best as a leader.

So, what does this moment call for? Listen to what your body, mind, and spirit are telling you, and honor that.
For more, follow The Amplified Life Company @carmenohling on LinkedIn and Instagram 
What It Takes to Achieve Greatness: Lessons from the Paris 2024 Olympic Silver Medalists

What It Takes to Achieve Greatness: Lessons from the Paris 2024 Olympic Silver Medalists

I was in total awe watching the 2024 Paris Olympics.
 
I was energized and inspired by being able to witness athletes achieve such feats that many said were previously unachievable.
 
This led me to contemplate the high-performance habits we follow and teach at the Amplified Life Company, so we dug in a bit to research some of the best athletes showcasing their skills in Paris.
 
CASE STUDY:
 
Kassidy Cook and Sarah Bacon “Cook-n-Bacon”
 
Paris 2024 Olympic Silver Medalists, Women’s Synchronized Diving
 
To achieve a silver medal in women’s synchronized diving, both Cook and Bacon had to overcome multiple challenges, including devasting injuries that set them back multiple times from achieving their goals.
 
However, they both persisted, but that persistence would not have happened without three things:
  1. The support and encouragement of the right coach and community around them.
  2. The intrinsic drive they both embody is shown through the seemingly small acts repeated daily, which, over time, led to big results.
  3. Being willing to do things differently, to get uncomfortable, to fail and go back to the drawing board and go all in again.
Bacon attended the University of Minnesota as part of the elite diving team.  During her 4 years with the team, she was able to dramatically change her physique. Because of this significant change in her physique, she took her diving to the next level, spinning faster and making dives way easier, with her entries being even cleaner. 
 
This change was thanks to her coach, who sat her down her freshman year and told her that if she wanted to be exceptional at the sport of diving and reach her full potential, she was going to have to change something.  With that advice, Bacon committed to cardio every day, lifting heavy weights and diving three hours a day.  Read that again: she worked 3 hours a day on her craft.
 
When was the last time you spent 3 hours a day on something that you say you’re “going all in on?” 
 
After watching and listening to Cook and Bacon speak and reading multiple interviews, it became extremely apparent that they each hold a deep sense of intrinsic motivation and a drive and determination to do the mundane, small steps required daily to achieve greatness.  They are willing to go for it all, fail, go back to the drawing board, do things differently, and go all in repeatedly.
 
“It’s 90% mental, 10% skill is what I would say. If your mental game isn’t strong in this sport, you’re gonna fall apart and crumble,” Bacon said.
 
“It was that moment when all your hard work comes to fruition. Sometimes that doesn’t always happen. You don’t always get the result you want, and that’s happened to us before,” Cook told USA Diving.
 
“Once we landed in the water, we knew we landed in the water as Olympians and that we were going to Paris. We were just overwhelmed with emotion.”
 
Key in on what Cook told the reporter here, “You don’t always get the results that you want….” 
 
Isn’t that true with just about anything in life?  Unless you’re simply going through the motions of everyday life, cruising by and not ever challenging or stretching yourself.
 
Just watch this video of their dive in the 2024 Olympic Trials that punched their ticket to the Paris Olympics: THIS VIDEO
 

What did you notice? 

 

Their coaches? 

Their family, friends, and other team members that were there cheering them on? 

 

That’s what I noticed right away!  
 
When asked about mental resilience, Cook recently shared this, “It’s been hard mentally,” the Indianapolis native said. 
 
I remember having a conversation with my boyfriend before I decided to go to the Olympics. I just asked him, ‘Is it all worth it? What happens if I come back and end up not making the Olympic team.’ 
 
… And he looked me in the eyes and said, ‘No, you’re going to go back. You’re going to dive, and we’re going to make your dream happen.’ So happy that he talked me through that and pushed me to come back.”
 
I am still in awe.
 
I am next-level inspired, which is the true definition of aspirational!
 
That formula is: Inspiration + Action = Aspirational
 
In closing, the three themes that continued to be presented time and time again that amplified athletes from good to great, from skilled to exceptional were:
  1. Failure is part of the process.
  2. You cannot become an Olympian on your own.
  3. Intrinsic motivation is required to do the mundane, small steps required daily to achieve greatness.
Here’s to discovering greatness in your journey of life and business.
Need some direction, tools or resources on your journey?

Book a Walk + Talk Call with the Amplified Life Team HERE.

Empower Your Team: Transform Engagement with the Amplify Your Life Growth Summit

Empower Your Team: Transform Engagement with the Amplify Your Life Growth Summit

I want to share a story that might resonate with you.
 
Imagine two teams in a bustling office environment. 
 
The first team thrives on personal and professional development opportunities. They attend workshops, engage in growth seminars, and regularly participate in team-building activities. Their energy is palpable, their production levels are high, and they approach challenges with enthusiasm and creativity. 
 
In stark contrast, the second team lacks these opportunities. Without access to continuous learning and development, their engagement plummets. Morale is low, productivity suffers, and their approach to work is often characterized by frustration and stagnation. 
 
This contrast underscores a critical truth: personal and professional development is the cornerstone of an engaged, productive team. That’s why I want to introduce you to an incredible opportunity—the Amplify Your Life Growth Summit (AYL24)
 
Bring Your Team to AYL24! 
Teams that learn together stick together! Professional development opportunities are essential for successful organizations when it comes to engaging employees and driving future growth. Events like AYL24 and The Amplified Life Company Mastermind and Growth Catalyst Programs play a pivotal role in these professional development efforts.
 
Here are a few top reasons you should bring your team: 
 
  • Prepare Your Team for Success: Equip your team with the skills and mindset needed to tackle future challenges with confidence and innovation.
  • Empower and Engage Your High Performers: Foster a culture of continuous improvement and motivation by investing in your top talent.
  • Provide a Unique Team-Building Experience: Strengthen team cohesion through shared learning experiences that inspire collaboration and unity.
  • Save on AYL24 Tickets and ALC Programs: Take advantage of cost-effective professional development solutions that deliver immense value, often more affordable than traditional workplace training sessions.
 
The Amplify Your Life Growth Summit is more than just an event; it’s a transformative experience designed to elevate your team’s potential. By attending AYL24, your team will have access to cutting-edge insights, interactive workshops, and networking opportunities with industry leaders.
 
Plus, the Amplified Life team will work with you to develop a custom plan tailored to your organization’s unique needs – at no extra charge, it’s included with your team tickets!
 
Don’t miss out on this incredible opportunity to invest in your team’s future. Visit AYL24 to learn more and secure your tickets today.

 

Let’s amplify our teams and set the stage for unparalleled growth and success!

 
See you and your team in September,

Carmen + The Amplified Team

P.S. Act now to secure your spot and ensure your team doesn’t miss out on this transformative experience and save $300 per person off the standard ticket price! 

 

I always take the stairs.

I always take the stairs.

ALWAYS TAKE THE STAIRS….

It first started at the airport as a personal, fun challenge to myself….

Long travel days, especially those from Miami to the West Coast, mean a ton of sitting.  So, I started by walking more at each airport, taking two “laps” around the airport near my gate before sitting down.  Then, I added the stairs.  Anytime there was an option for stairs, no matter how tired or heavy my backpack felt, I would take the stairs. At times, only an escalator was available, so I’d turn them into stairs versus simply riding my way up.

I found this new challenge to be fun and very interesting.  I was almost always the only one taking the stairs.  The challenge then turned into an experiment in life where my default choice was to always take the stairs. This choice is not easy, comfortable, or even the desired choice, and sometimes my legs start to burn, and I lose my breath a bit, but it’s always worth it in the end.  When I’m finished, I tell myself, “I am a person who always takes the stairs!” 

This one seemingly small act of taking the stairs is just another discipline I follow in my life.  You see, success almost always comes from small, seemingly insignificant, tiny choices that we make daily.  These choices compound over time and ultimately yield an outcome of fulfillment, success, freedom, and inner peace.

Society likes to give a negative connotation to the idea of discipline.  The perception is that discipline is the enemy of our happiness.  Humans, by nature, are built to seek the path of least resistance.  It’s how our brains are automatically wired to seek safety and comfort. So, if you find yourself gravitating towards the path of least resistance, know that you are not alone.  Remember, I said that in my stair experiment, I am often the only one on the stairs?

Here’s what I know to be true in my life and in the lives of thousands of leaders we’ve coached over the years what seems easy in life makes your life more difficult in the future. 

This concept of discipline and choice-making has been coined as The Pain Paradox.  This paradox states that easy short-term choices lead to difficult long-term consequences, and difficult short-term choices lead to great long-term consequences.

– Skipping your workouts and settling for fast food in the short term leads to being unhealthful and overweight in the long term.

– Not having those difficult conversations in the short term leads to unfulfilling relationships in the long term.

– Not keeping your small daily commitments to yourself in the short term leads to a lack of self-trust and low self-confidence in the long term.

I could go on and on here, but I think you get the idea.

My invitation to you today is to start with the stairs. If you have a choice, always choose the stairs, and be sure to tell yourself once you finish the climb, “I am a person who always takes the stairs!”

I promise that this one discipline in the short term will lead to long-term rewards.  Oh, I forgot to mention that being the one to set the example proves to create a ripple effect, too – my husband, Joal, always takes the stairs now, too!

Sending you lot of love and light,

Carmen

Join US in-person in September at The Amplify Your Life World Conference 

“I don’t have time!”

“I don’t have time!”

is Question: How many times this week have you told yourself, “I don’t have time.”

Really think about it. The reality is that we all have the same 24 hours in a day. Just like I do, just like you do. Nothing more, nothing less.

I began thinking deeply about this on Sunday when I found myself making the decision not to go to the beach, although I had indicated that I was so excited to go to the beach the day before. So, what changed?

Not much, other than I began to put internal pressure on myself for the handful of things I wanted to accomplish on Sunday, which left my subconscious to push me into the idea that I didn’t have time. I’d probably get all wet and sandy and have to shower again in the middle of the day and…..

…. I didn’t have time for that.

But in all honesty, I did. I had plenty of time for that, and so we went. And, I enjoyed every single minute of it!

This experience made me realize that the false sense of urgency society builds into us, combined with the pressure we internally put on ourselves make the response of, “I don’t have time,” is almost involuntary.

I invite you to join me this week and have some hard conversations with yourself. Accept that we all have the exact same amount of time and we can choose how we spend it. We can choose what we make a priority. Consider that maybe your stress and overwhelm are not because you have too much to do, maybe it’s just that you’re not clear on what you want and where you are going so you say yes to everything and everyone….

…and that my friends is completely exhausting, and only fuels that false belief that there’s not time.

Try this for a week:

  1. Be aware of when you tell yourself, “I don’t have time for that.”
  2. Check in. Are you focused on what truly matters in this season of your life?
  3. Adjust, choose again, delegate, ask for help, let go… or a combination of those.
  4. Use this mantra often: “There is plenty of time and money for everything!”

One last note….

…The things we usually say we don’t have time for are normally the rejuvenating, fun, and meaningful connections that we actually need more than anything!

Here’s to making time this week,

Carmen

STOP TRYING TO DO IT ALL AND BE EVERYTHING TO EVERYONE!

Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and  I let it all go!  I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!

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