Are you feeling overwhelmed, tired, or perhaps even burnt out? It’s all too common to forget how
important it is to maintain balance in our work and personal lives. Everyone needs an effective health
plan that brings back balance, but this can feel overwhelming if we don’t know where to start.
As a nurse and retired U.S. Air Force Chief with extensive experience leading teams, I want to share
three simple rules that have kept me focused on my well-being journey. They are foundational and will
help improve your focus and help prioritize what matters in your life.

These three rules are essential to succeed as a business owner, entrepreneur, leader, professional, and
in life.

1) Foundation: What you put on your feet matters. A strong foundation is critical to success in many
areas, so invest in it.

Your feet are the foundation of your body, so what you put on them matters. Whether it’s a pair of
sneakers for your morning jog or loafers for a day at the office, your shoes should provide the proper
support and comfort. But it’s not just about shoes. Investing in the appropriate foundation for your feet
is critical to success in many areas of life. From running a marathon to standing for long hours, having
the proper support can make all the difference.

Think of your foundation in a figurative sense. What are the principles and values that you build your life
upon? Just like a strong foundation provides stability to a building, having a solid moral and ethical
foundation can guide your decisions and actions. Invest in your personal growth and development,
whether it’s through education, self-reflection, or seeking mentorship. Building a solid foundation in
both the literal and figurative sense will help you navigate challenges and reach greater heights.

2) Get your work waist high. Make it easier, and don’t strain your back, it increases your longevity.

Do you ever find yourself hunching over your work, straining your back, and feeling the effects of bad
posture hours later? It’s a common problem, but it doesn’t have to be. Moving your work waist high can
significantly affect your comfort and longevity. Imagine completing your tasks without the constant ache
in your back or shoulders.

Setting up your workspace ergonomically can significantly improve your well-being. Adjust your desk,
chair, and computer screen to the appropriate heights, ensuring your body is neutral and supported.
Take breaks to stretch and move around throughout the day to prevent muscle stiffness and fatigue.
Making these minor adjustments can significantly reduce the risk of chronic pain and musculoskeletal

Getting your work waist high also means balancing work and personal life. It’s about setting boundaries
and prioritizing self-care. Recognize that overworking and neglecting your personal life can lead to
burnout and diminished productivity. Delegate tasks, practice time management, and schedule
dedicated time for rest, relaxation, and activities that bring you joy. By finding this balance, you can
increase your longevity in your career and personal life.

3) What you consume becomes you: Veggies or alcohol; what you eat affects your mind and health, so
be kind to yourself.

Being kind to yourself is more important than ever, including taking a closer look at what you consume.
It’s not just about the food you eat but also the information you consume, and both have a direct impact
on your mind and health, shaping who you become.

Paying attention to your diet is crucial for maintaining good health. Focus on incorporating fresh
vegetables, nutrient-rich foods, and balanced meals into your daily routine. These choices give your
body the necessary vitamins, minerals, and energy to function optimally. Avoid excessively processed
foods, sugary drinks, and unhealthy snacks, as they can negatively impact your well-being. Hydration is
also crucial, so make sure to drink an adequate amount of water throughout the day.

In a figurative sense, consider the information and media you consume. Just as the food you eat
nourishes your body, the content you consume shapes your mindset and emotions. Be mindful of the
news, social media, and entertainment you engage with. Surround yourself with positive, uplifting
content that inspires personal growth and encourages a healthy mindset. Limit exposure to negativity,
gossip, and toxic environments that drain your energy and hinder your progress. Choose wisely and be
selective about what you allow into your mental and emotional space.

Remember, you are the total of your consumption, so treat yourself accordingly. Nourishing your body
and mind with wholesome and positive inputs will increase energy, mental clarity, and overall well-

Building and maintaining a strong and conscious foundation can bring a sense of continuous stability and
success. As a skilled nurse and military professional, these three basic rules have all been essential to
balancing my mind, body, and spirit.

By following these three simple rules, you will create a more balanced lifestyle. Pay attention to your
foundation, optimize your work environment, and be mindful of your consumption. Remember, it’s the
incremental changes and consistent efforts that lead to significant transformations. Embrace these
three focus areas and watch your life become more harmonious, productive, and fulfilling. Your future
self will thank you for it.

Connect with me to get started!

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