Categories
Motivational

The Happiest Gym in Maine

Almost three years ago, I got a text message from my big sister asking me if I could train her and her friend to get ready for a Tough Mudder, a 12 mile obstacle course that they admittedly were a little afraid to do. She asked if, at 5:30am two times a week, I could put them through the ringer.

I was all on board except for the 5:30am part, but because I love my sister SO MUCH, I said of course.

And just like that, a week later, the first “official” Hybrid Fitness workout would take place.

The First Hybrid Fitness Class

There were four of us in a super small room that I had bartered for as our temporary gym. If I weed wacked my friend Sherry’s lawn, then I could use the space! It was a pretty sweet gig. I used my lawn mowing money to purchase new equipment, and moved what I had from my parents garage here as well. (I had been stockpiling equipment for years).

The First Hybrid Fitness Gym

After two weeks of my early morning workouts, my sister Torey and her friend Michelle came up to me and told me something that would change how I thought about gyms and working out forever.

They told me, “Hunter, we’ve also been working out at another class while working with you. Our other class is great, and we love the instructor. However, it’s like an episode of mean girls. We get looks, and nobody really talks to us. When we are here with you, we don’t feel like we’re being judged. We can just be ourselves.”

I didn’t realize that that happened in workout classes. Me always being a decent athlete in high school, I never really felt out of place. But if that happened to me, or if I even heard about that happening, then I definitely wouldn’t want to work out at a gym!

It opened my eyes to all of the men and women being left out. I’m sure they were afraid of the exact same thing that Torey and Michelle had experienced – Cliques and Drama. And we thought we graduated high school!

It felt like a calling for me, and I knew I wanted to help those people who needed it most.

Slowly but surely, we started to grow our classes… and 3 years later, we’ve impacted 500 men and women through our workout classes in our fun, judgement-free setting. This all takes place at our gym on Thomaston Main Street.

Don’t they all look a little too happy for a 5AM class?!

 

Why do people come?

People come and see us for a number of reasons. They have fitness goals, and we have great workouts that produce amazing results. We are very proud of that.

Other people come for reasons other than just getting in shape.

Sometimes people have life changes that can put them in a dark place.

We take the time to sit down with every one of our members in a Strategy Session before they start, so we can hear your full story. Not everyone tells us everything in the beginning – and we aren’t pushy.

Sometimes its not until a few months down the road that we hear about the real reasons people come.

We take the time to listen.

Being able to help those who are going through a tough time has been such a gift to me, and I couldn’t do it alone.

We have such an amazing team of trainers and staff here at Hybrid Fitness who have the biggest hearts, and care for people so much.

That’s exactly why I wanted them to join the team.

No matter who you work with here, you will be in great hands.

The Gym that Gives Back

Recently, as our gym as grown, my role has changed from helping people directly to teaching and managing our staff. This change has had an effect on me, also sometimes bring me to a dark place.

What made me so happy in the past, coaching our members, doesn’t happen as often now. Although I love being a coach to our trainers and “running the business”, it’s not quite as fulfilling.

But, I have made this role change because I will always do what I believe is best for our gym – and also myself.

This past weekend, our gym entered the inflatable 5k. Being around all of the positive energy from members picked me up, and reminded me of why I do this. In fact, I hate calling them members. They are truly my friends.

Those same people who I have sat down with to dig deep into their goals and problems, rose ME up.

It goes back to something we’ve always preached here.

You can’t do it alone.

No matter what your goal is – you need a team. You need people who can keep you going even when things get tough.

And this weekend I realized what changes need to happen for myself and for Hybrid Fitness so that we can continue to positively impact peoples’ lives.

Probably the LEAST important thing about Hybrid Fitness are the workouts.

It’s the Positive Energy. Its how great the people make you feel. It’s the feeling of knowing you are cared for and that someone always has your back.

We are constantly evolving here… and now we are going to take things to a whole new level.

Many of our members call the gym their second family.

So it’s time we started acting like one.

All families have family gatherings – so that’s what were going to do.

Around the holidays, we’ll throw parties! If there aren’t holidays, we’ll find something to celebrate! We’ll drink wine and do paint nights. We’ll dress up dorky and do ridiculous exercises. We’ll have field trips to exotic destinations.

Come party with us – meet with me and the team, and we will give you the happiest gym experience you will ever have.

Love,

Hunter

P.S. Below are what some of my friends have said about why they love Hybrid Fitness.

P.P.S. If you love Hybrid Fitness – share this post with your friends!


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Categories
Exercise Tutorials Strength Training

Dumbbells vs Barbells for Fat Loss

I once heard the saying – “If your workout programming is the same as it was a year or two ago, you’re probably not doing a good job as a trainer”. Our members at Hybrid Fitness certainly have seen some changes in programming over the past few years – and it constantly changes as we:

  • Get smarter
  • Have access to different and new equipment
  • Have more or less space available to us
  • Have higher or lower attendance in our classes

One of the most effective changes we have made is moving to more dumbbells and kettlebells and less barbells in our large group classes. I want to share with you why we’ve made the changes, and how this has benefited our members.

Whenever we do make changes at Hybrid Fitness, we always keep the most important thing in mind – and that is… as our membership as a whole, what is the main goal?

Is it to be power lifters?

Is it to be as healthy as possible?

Is it drop fat?

Is it to look better?

Is it a combination of these things?

I would say it is certainly a combination of things. The high majority of our members what to:

  1. Burn Fat
  2. Add Lean Muscle
  3. Look Better
  4. Feel Better
  5. Be Healthy

And improve in those five categories in a safe manner.

While there are certainly some exceptions to this (we have some members who want to get super strong), we still have to keep in mind who we are. We are a gym for the every day person who wants to get in better shape and can do that In a fun, judgement-free environment.

Now don’t get me wrong, we have some strong men and women at our gym. We certainly do prioritize resistance training. The way we are doing it, however, has changed.

Keeping our main goal, fat loss, in mind – here is the reasoning behind our programming changes.

Less Barbells, More Dumbbells

1. Dumbbells Are Safer

Bottom line, dumbbells are safer. In a large group setting of 10+ people where you may or may not have a spotter, you are not going to get pinned under a bar if you don’t complete your repetitions. Furthermore, the majority of dumbbell movements are much less technical than barbell movements. The more technical the movement is – the more chance there is for error, and with a large amount of members in one class, it is very hard to make sure everyone is completing the repetitions with proper form – especially with a single trainer.

2. Transition Times Between Exercises Are Quicker

When it comes to fat loss, having your heart rate up is key. If you can keep you’re heart rate up and do strength training at the same time, you can really make some awesome progress in a reasonable amount of time. With barbells, there is much more transition time between exercises. Because you have to switch weights and put clips on, you are unable to go straight from exercise to exercise. With dumbbells, you can simply drop the dumbbells on the ground and pick up heavier ones. They are already preset and ready to go. This allows you to do more work in less time.

3. Progression is Simpler

In order to maximize barbell work, it can take a lot of hands on help to make sure people are progressing correctly. We constantly found that people would struggle with pushing themselves because of fear (a barbell for a person who hasn’t ever worked out can be intimidating), and lack of knowledge in progressing (we put in multiple efforts to educate people but it still wasn’t happening). The only time we were able to have people work optimally is when they had hands on work with a trainer – and again, with 10-15 people in a class, it’s very hard to give everyone that personalized guidance. Because many people weren’t working with the proper load, their heart rates were low, and their workouts (for fat loss) were ineffective.

Dumbbells are much less intimidating. Also, to progress to a higher weight, you just pick up the ones that are five pounds heavier. Its super simple and easy for a beginner to understand. In the past few months we’ve seen some amazing progress from people who were otherwise at a stand still.

4. Smaller Footprint

Barbells can take up a lot of space, and that can be a safety problem as well as effect transition times between exercises. The we have a very narrow gym, so when someone is deadlifting, they take up the majority of the room. It limits us from doing other movements that could be more effective, and it also lets that heart rate drop back down if you’re waiting in traffic. With dumbbells, we can stack 3 movements together, and you almost wouldn’t have to move.

The Downfalls of Not Using a Barbell

1. Lower Body Exercises

Doing lower body exercises with dumbbells can eventually become a problem when you start to get really strong. You find very soon that you are working more of your upper body than your lower body trying to hold them. When our members get more advanced, we move them to more unilateral (single leg) movements, which essentially doubles the load to their legs.

2. More Technical

Most barbell movements are much more technical – and therefore more dangerous without proper technique and guidance. In a large group setting with one trainer, it is very hard to manage a large number of people performing these movements at the same time.

How We Plan to Overcome the Down Falls

For most, bottlenecking in the dumbbells will only come in the lower body, not the upper body. In this case, we are going to put an order in of trap bars. Here’s why trap bars are awesome.

  1. They allow you to use heavy loads
  2. They are much safer to use than barbells
  3. They take up less space

By using the trap bar, we can get all of the benefits of the barbell, with barely any of the downside.

What About the Small Percentage Who Have Other Goals

Even for those who want to primarily focus on strength, this program is going to be awesome. They will still be able to get stronger, still build plenty of lean muscle, and feel great. The only downside is there won’t be the traditional powerlifting lifts that come with strength training – but that is not needed.

Summary

Overall, utilizing dumbbells more in our large group workouts instead barbells will make our workouts safer, more effective for fat loss, and simpler. Along with that, we’ll be adding in alternatives like the trap bar to get the benefit of heavy weight without the downsides of increased technicality, increased time in between exercises, and taking up a large amount of space.

 

 

 

 

 

 

 

Categories
Nutrition

4 Fat Loss Habits that will Accelerate Your Results

The Ketogenic Diet, Carb Cycling, and Intermittent fasting all will work if you can stick to them…

However, for the every day person who works a full time job, has kids, and a laundry list of other things keeping them busy… it’s very hard to sustain such diets for a long period of time.

That goes completely against the #1 Rule when it comes to making progress in anything.

Consistency.

What we do here at Hybrid Fitness is different than these diets – in fact, we don’t even consider what we do a diet. The “method” that produces the most fat loss results is developing simple (yet effective) habits. The reason being – they don’t overwhelm you and you can do them forever without burnout.

If, over time, you can consistently apply the following 4 habits to your everyday life, you will not only have more energy, become stronger and feel better, you will drop fat and fit better in your clothes. Imagine how the extra energy and confidence from making positive progress in your health could impact your life!

Habit #1: Exercise 20 Minutes a day

By just adding an additional 20 minutes of steady exercise a day, you will get an energy boost, burn some extra calories, and feel good that you moved a little bit during your busy day. Make sure your heart rate elevates above where it normally is, and over time, you will realize that the 20 minutes turns into 40 minutes without even trying via the snowball effect.

Instead of forcing yourself to walk or hop on the elliptical, you will eventually not want to stop.

Keep this goal at 20 minutes. If you increase it to 60 minutes – that’s harder to achieve, and you’ll beat yourself up if you only are able to exercise 30 minutes. Just do 20 minutes a day and your body AND mind will be in a good place. On the days you do over 20 minutes – you did extra. You are awesome!

Our members here will do our strength training workouts three days a week for 60 minutes, and on their off days do their 20 minutes of exercise. If you’re just starting with exercise, don’t worry about the strength training if you’re going in on your own (although I highly recommend doing this at some point). Just build the habit of exercising!

If you would like some more guidance on adding in strength training and burning fat – setup a free goal setting session with us at our gyms website: http://hybridfitnessgym.com

Habit #2: Eat Until 80% Full

Eating until 80% full is a little bit more subjective, but here’s how you can tell when you’re at 80%.

After you eat your meal, you feel life you could still do some exercise without wanting to puke. You feel good, NOT lethargic.

You know you passed 80% when you get the Chinese buffet effect aka want to take a nap!

80% full should last you about 3-4 hours of being satisfied before you get really hungry again.

If you get hungry within an hour or two, you should probably increase the amount you are eating in the meal.

Habit #3: Eat 3 Meals a day

Eating consistently throughout the day will help keep your hunger levels down, preventing binges of chips and chocolate later in the day. Spread the meals out as needed or as fits to your lifestyle – however, about 4 hours in between each meal works pretty well. You can also add a forth meal in if you feel hungry towards the end of the day.

I find that most people who have been trying to lose fat for many years actually under eat, so eating 3 meals a day can seem like a lot. Having lower calorie intake over long periods can drop your body’s metabolism and will drop your energy levels. As you eat more food and add in exercise to your daily routine, your appetite will improve, you’ll start to build some strength, and your energy will increase.

For Women, I recommend eating a palm of protein (25g) , a fist of veggies, a cupped hand of fruit or carbohydrates (25g), and a thumb or a tbsp. of fat (15g) each meal.

For Men, I recommend 2 palms of protein (50g), a fist to 2 fists of veggies, 2 cupped hands of carbohydrates or fruit (50g), and 2 thumbs or tbsps. of fat (30g) each meal.

This is a good starting point, and adjustments can be made from there.

Habit #4: Drink More Water than You Are Now

Most of us don’t drink enough water. The optimal amount is somewhere around half our body weight in ounces (unless you are extremely obese). At that point, I would max your water intake at about a gallon a day. So if you weigh 180lbs, about 90oz of water would be optimal. However, if you are only drinking a bottle or two of water a day, jumping up to half your body weight in ounces can be very overwhelming. I suggest just adding an additional cup a day. Once you master that, you can add an additional cup until you work your way up to the optimal amount.

Summary

If you are able to do these 4 habits about 85% of the time:

  • Exercising 20 minutes a day
  • Eating 3 meals a day
  • Eating until 80% Full
  • Drinking More Water than You Do Now

You will see amazing results – and you won’t feel overwhelmed. On top of that, these four habits are something you can keep with you for the rest of your life.

If you’d like some help tracking your habits so you can make progress, or would like some custom habits made for you based off of your individual situation, you can sign up for a free goal setting session at our gym! Just go to http://hybridfitnessgym.com and fill out the form on the page!

 

 

 

 

 

 

Categories
Motivational Personal Development

The Skill of Restarting

We’ve all had that time in our lives where everything is going perfect.

We have our perfect routine down. We’re getting enough sleep. Eating Good. Being Productive at our jobs…

But then out of no where, something hits us, out of our control – and that perfect routine quickly squanders into a memory of how good we “were” doing.

In fact, this really doesn’t happen just once.

It happens many times, throughout our life.

And at my ripe age of 21, each time I see this pattern repeat itself in myself and in the people I work with…

I feel like I get one step closer to cracking the code to ultimate consistency.

About a month ago, I had my perfect routine down. It consisted of waking up at 5:30, teaching my outdoor boot camp class, and coming back home immediately to make a big breakfast and writing an email.

I was prepacking 3-4 meals a day, getting 8-9 hours of sleep.

But before I knew it, I got drilled with a fever – and I’ve literally been sick for the past month.

Yes, I’m okay. My Lyme disease came back negative, and my fevers are gone.

But anyways…

My motivation went down the drain, so I stopped packing my meals… I stopped writing early in the morning when my brain was sharp, and now… I’m back to square one.

Except I’m not. I’ll never be back to square one.

Because this is not the first time this has happened to me, and I have learned a skill over the years (all 21 of them) that is going to get me right back to where I was.

This skill is called, “the skill of restarting”.

The skill of restarting comes into play when you get hit by a obstacle that changes your life so much that your daily routine goes out the door.

The better you are at restarting, the less time there is between that obstacle happening, and you getting back to your regular routine.

Here is the first time I’ve written some content since that obstacle hit me.

One month.

Woooeeeee.

I had some days where I really was hard on myself.

I felt so unproductive and honestly… like a piece of shit.

But my eggs and oatmeal happened this morning… and I know it can for you too.

If you’re going through a tough time right now, try not to be hard on yourself.

I know it will happen – there’s no way around it… but instead – look at it as a challenge.

And also, look at it as an opportunity to improve your skill of restarting.

Because we all know that that obstacle will come again soon.

Do one thing today to bring your routine closer to where you want it to be, and you too, can have your eggs and oatmeal.

Have a great day,

Hunter

Categories
Updates

Fundraiser SUCCESS for Special Olympics

This past Saturday a group of us gathered together at the gym, dressed up in our 80’s workout gear, and went through a “Sweating to the Oldies” workout.

Everyone brought donations (and even some members at the gym who didn’t participate donated) and we were able to fund raise just under $200 for the Special Olympics.

Thank you to everyone who participated.
BTW… this was a such a fun time. We set up the projection screen and followed along on the big screen.

We’ll definitely be doing one of these again!

Have a Great Thursday!

Hunter G.

Categories
Motivational

This Motivates Me Every Single Day

I was having a conversation with my brother over the phone about finding something that he’d be passionate about in a career.

He told me, “Hunter, I don’t know what I’d be passionate about to run my own business in.”

I told him that you aren’t going to get inspired by any one thing, you’re going to get inspired by someone.

A person will inspire you.

For me and fitness, it wasn’t that working out was all that cool. It was that my older cousin always lifted weights and because he did it, I thought it was so cool. In my attempt to be just like him, I started working out on my own.. and fell in love.

I told Tucker we should go to some conferences or events where we can hear people from different industries speak… and that he would find someone who motivated him.

We all have to have that person that we inspire to be like. (Maybe we don’t all have to, but it sure helps me). It doesn’t have to be a real person, it can be a fictional character. (Mine is Goku from a cartoon called Dragon Ball Z.. lol ) It could even be a picture in your mind about your future self.

Find someone that inspires you to be better, and model them. Just don’t lose yourself along the way.

Who are you going to be inspired by? If you don’t have anyone, go find someone!

Categories
Motivational Personal Development

If There was a Book About Your Life, What Story Would it Tell?

What if you could write the story of your life… and everything that you wrote down came true?

You could choose the setting, the plot, the characters, and even how the book ended.

What would you write?

Who would the people be in that story?

Where would the story take place?

What would happen in each chapter?

When we look at our life as a book, it’s a little bit easier to digest.

The truth is… we are all writers.

Everyday we write another page in our book.

What is the book of <<First Name>> going to look like?

Go write another awesome page today! Enjoy the warrrm weather!

Have a Terrific Thursday!

Hunter

Categories
Exercise Tutorials Strength Training

We Were on TV!

Howdy!

Guess What?? We were on TV!

Village Soup TV, our local television channel, has been doing a health series with us called Workout Wednesday!

This week, I walk you through a home workout that works your entire body… but really on those outer thighs and your core muscles.

Even if you have injuries or a beginner, I give you modifications to help you out.

You can watch the video here! Click Here to view

Or if you’re not into home workouts and need some extra push, we are running some 4 week challenges in both Rockport and Camden starting next week!

All the details are at http://hybridfitnessgym.com/summer/

We have limited spots available to give it a look if you are interested!

Have a great day,

Hunter Grindle

Categories
Nutrition Strength Training

Frustrated with Your Fat loss Progress? We have a Solution

There’s nothing more motivating and exciting then when you work really hard at something, and  see all of that hard work pay off.
Unfortunately, it doesn’t always go that way.

Hours of hard work (doing something that you may not even like to do) and not getting the result you wanted can be heartbreaking.
Instead of getting more motivated by your progress you had hoped to get, you feel like you’ve been spending your time, money, and energy staying the same or going backwards.

If this is happening to you, don’t worry… you are not stuck!
You have got to believe that there is always a way. And there is a way for you. But before we know which way to go, you’re going to need to ask yourself a few questions.

1. Am I doing everything I should be doing?
There is a difference between committing to something half way, and committing to something fully. For Fat Loss, there are a lot of people who start working out, but don’t make any nutrition changes. This will normally lead to some progress, but not nearly as quickly as you’d expect.

If this is you, COMMIT to making some small changes in your nutrition. It could be eating 3 meals a day, eating protein at each meal, or drinking half your body weight in OZ of water each day. Whatever it is, commit a little bit farther, and the results will start to come.

2. Am I consistent with what I am doing?
If you’ve been making changes in your nutrition, but aren’t consistent, you’re going to see some progress for a while. But once your body gets used to those new changes that you do every now and then, that progress will start to fade.

You NEED to get more consistent if you want to see more progress. If you focus on hitting your goals (3 meals a day, drinking half your body weight in water in OZ each day) about 90% of time, that is as consistent as you need to be.

3. YES, I’m doing the right things and I’m Consistent, But I’m Still Stuck and Not Seeing Progress. What Now?
If you have been doing the right things and been consistent about it, then you’ve probably seen a ton of progress over the past year. However, at one point or another, what got you your current results won’t get that last 20% of the results you’re looking for. You need to switch it up. If this is you, we are creating program specifically for you.

It will take whatever goal you have (Fat loss, muscle gain, etc) and help you REIGNITE your progress.

That’s why we call it just that “REIGNITE”.

It’s going to show you techniques that you can add into your current workout plan to help you get stronger.

It’s going to show you add ons to your nutrition that will help you burn fat more efficiently.

And it’s going to show you how to track that progress, without focusing on the scale.

It’s over 40% Off if you preorder it before Sunday Night… we’ll be releasing it July 24th!

PREORDER REIGIGNITE <<< 41% Off!

If you haven’t plateaued yet, and find that you either aren’t doing the right things, or aren’t consistent, our IGNITE program is also in the works. It will give you everything you need to know about burning fat and getting stronger for beginners.

I hope you have a great weekend, and I’ll be in touch!

Hunter G.

Categories
Motivational Personal Development

The Secret to Enjoying Stress

Did you see the Giant Turtle I posted yesterday on my facebook page?

Melissa (my girlfriend) and I had just gotten home from dog sitting for a friend when I saw in the distance, on our porch, a giant turtle…

If you didn’t get to catch it on facebook, here’s a picture of when we walked up to him/her (sorry I’m not a turtle biologist).

Obviously in a stressful situation – this huge snapping turtle found a way to enjoy the stress a little…;)

We brought him to Rocky Pond, and although he wasn’t too lively when we first found him, he was energetic by the time we had arrived.

Before we let him go, my brother said, “Quick, we need to name him. What’s the name of a movie character who almost died but didn’t.”

I said “Bruce Willis” thinking of the Die Hard series.

Bruce Willis then swam off into the distance. He even waved good bye to us with his tail before diving.

So what can we learn from Bruce Willis with the Cigar in his mouth?

Probably nothing. I tried so hard to make a relation to enjoying stress with this turtle we found yesterday but just couldn’t. He just seemed miserable. You have to give me credit though, I even photo shopped this photo to make him seem happier…

I’ll just get to the point.

I look at stress in a few ways.

Controlled stress – stress that you put on yourself, and Reactive Stress – stress that “happens” to you.

An example of Controlled Stress would be when you challenge yourself. For example, “Tomorrow I’m going to wake up at 5am” would be an example of controlled stress. You are breaking your norm to challenge yourself.

An example of Reactive Stress would be when a turtle shows up on your door step and you need to save him.

We have both of these types stresses in our lives. Most of us would prefer the Controlled Stress… because we put it on ourselves at a time convenient for us. The reactive stress can pop up out of no where and throw your day for a loop.

Here’s what I like to do.

Appreciate them both.

There’s something so fun about putting out fires (reactive). It keeps you on your toes. It keeps your mind sharp, and when you figure out that problem, you feel invincible. On the flip side, if too many of these things happen, you can sometimes get off track from your daily mission, and all the things you wanted to get done just don’t happen.

Controlled Stress is great because you have complete control. It empowers you to set your day up how you please. However, if we just had this all the time with no fires, it might be hard to get motivated. I find my controlled stress time (planned activities) are geared to help prevent fires.

So how do we manage these two things alongside each other, since we need both to be at our best?

We schedule them.

Controlled Stress in Mornings, Reactive in the Evenings

I love to start my day off with a routine, where I get the most important tasks of the day done when I’m most fresh. I prevent as many “reactive” stresses by staying away from my phone and facebook as much as possible. I also try to isolate myself from other humans at this time.

After the morning, I’m ready to go. I feel like a hundred bucks because I got all of the most important stuff out of the way. I’m ready to take on some fires. I head into the office, and look for opportunities.

After I deal with those fires for that day, I make a note, and my new morning projects go towards creating a system that can prevent that fire from happening next time.

Maybe you’re a mother or a father who has everything in the morning dedicated to your kids (getting ready for school, getting day started, etc) and then after you go to work. You have a few options!

One, you could get up earlier, or two, you just schedule your controlled time to later in the day!

Controlled Stress tasks look like this:

Writing Newsletter, Working out, Prepping and cooking food, Grocery Shopping, Yoga, Reading, Gratitude Journal, Goal Journal, Shower, etc.

I look at all of these items as investments in myself.

Reactive tasks look like:

Answering the Phone, Making phone calls, answering email, meetings, going to work or office, networking, being with kids (although I may look at this differently when I’m a parent), etc.

These items are investments in other people.

So…to recap.

Set some time aside during your day for your controlled stress activities to invest in yourself and give yourself that time you need. After that, you’ll be ready to go for your reactive tasks which will allow you to work with others and take on the awesome problems for that day!

I hope this helps! Have a great Monday!