Adrian Ceja

The success of the whole team is more important than the individual win.

The difference between competing and completing is very simple: When I’m competing, it’s me first. When I’m completing, it’s others first. Competing destroys trust, but completing develops trust. In leadership, we learn from each other so that we can be more effective with each other!

⚡️Probably why you’re sluggish, anxious, unfocused, and unproductive 👇🏻👇🏻

😴Did you know it’s estimated that 70% of Americans are sleep deprived?

😴 “How is your sleep?” Is one question I often times will ask my clients.

Try to look at your sleep as a recharge for your busy day the next day.

As a society we truly undervalue sleep, and sleep is critical to our body and immune system. Research shows that sleep deprivation is associated with obesity, heart disease, depression, pain, diabetes and much more.

Let's go back to our brain 🧠 More specifically, a region of the brain called the pineal gland.

The pineal gland is a small gland located within the brain and produces a hormone called melatonin. Melatonin aids in regulating our natural sleep rhythm - or our “biological clock.”

Some research suggests we sleep up to six to eight hours a night for most adults. I believe it is to maximize our fullest potential of the mind and body.

Sleep helps to aid in alertness, regulating stress levels, the production of energy, focus, (I’ll even add better workouts 😅) and to keep our biological sleep rhythm regulated.

👉🏻 Which sleep HACK resonates with you most? Let me know in the comments below and share this with someone who is sleep deprived.

Regardless of the “busyness” of life, it’s always good to stop and spend quality time over dinner with the fam… and good to get out of fitness attire once in a while 🤷🏻‍♂️😎

🔊 I’m looking for 2-3 busy professional people or business owners that want to burn fat & gain energy, strength & muscle in 10 weeks through my coaching system, so you can start the new year off right and boost your productivity ⚡️✔️

If you are interested please message me the word "productivity" for further details & to see if you qualify.

❌ SLEEP may be your biggest culprit…

In almost 10 years of coaching people I’ve realized some things.

Though sticking to a plan is ideal, there can also be other lifestyle factors that can impede on how our body progresses ☑️

Think of things like SLEEP 🛌 The one main thing we do to recover, restore, and rest our body. A lack of sleep consistently can have major implications in our health down the line that can impact our hormones and mood- ever been a grump cause of no sleep? 🙋🏻‍♂️

Sleep is not only about the hours, but the quality of those hours (think REM sleep). And sleep isn’t only about the minute you lay your head to the pillow, but about your sleep routine before and after.

☑️ Follow the key hacks above, but ultimately set a routine that’ll help you unwind and allow your brain to recognize sleep time. Commit to no screen time 1 hour before bedtime, try to stick to the same schedule, and try to wake up around the same time every day. Of course this won’t be perfect, but the more routine like the better…

let’s improve everyone’s sleep routine together and tag someone who can benefit from this, and if you have a question drop it in the comments 👇🏻

⚡️Is your ENVIRONMENT setup for you to see success…? Or is your office/workspace in a position that leaves you feeling overwhelmed?

Your environment matters when your trying to push through the days of living a healthier lifestyle. It’s a whole life experience of being around the right people, listening to the right things that lift you up, and how you even talk to yourself.

Declutter your life and fill it with the right things so that you’re in a winning position 🏆💪🏻

“You cannot hang out with negative people and expect to live a positive life.”

Double tap or comment if you agree with this, and tag someone who can benefit from this mindset ✅

⚡️You don’t have to live in your past. Your past story is something you stand on, not live in. Get out of your own way.

Progress comes in many different forms. And lifestyle progress pics without a weight added to it also matter 💪🏻

Double tap if you’ve made any progress of a lifestyle change for the better 💥

💭 Did you know that and related goals are among the highest for new year resolutions?

BUT, also among the highest for New Years MOST BROKEN resolutions 😔

You might have heard it’s 80% and 20% before. And In my coaching practice I’ve come to notice that understanding nutrition needs the most attention. Unfortunately there’s a lot of social media diet gurus out there when it comes to this topic, so that just makes it more challenging 😅

If you’re feeling the pressure and anxiety of where and how to start, start there: nutrition. Give yourself the okay to fail so that failure becomes less of a threat.

It won’t be perfect, but start with maybe adding grocery shopping to your schedule(if it’s not scheduled it won’t happen, you know that right). Then use something I like to call “PERIMETER SHOPPING.” Shop along the perimeter of the grocery store then move towards the aisles.

Along the perimeter you’ll find things like your protein sources, your produce, and even eggs and milk.

If this is some thing that is a lifestyle change for you, remember that change takes time. But it does also take some intentional and consistent effort.

⚡️Was this helpful for you? Let me know in the comments below or tag someone who can benefit from this? 👇🏻👇🏻👇🏻

Want to know 1️⃣ major takeaway from this?👇🏻 But first- Love hearing about progress from my coaching clients. My clients follow my coaching model, also known as the , but not everyone does the same thing.

In my coaching, I meet the person where their at in their health and fitness level. It’s one thing to have a health and fitness goal, but it’s also important to identify limiting factors- things that can be potential barriers for accomplishing the goal.

Then we create the roadmap for success- helping you feel alive again, more energy, and healthier than ever.

If you’re likely to start a journey of your own, here’s one key coaching takeaway 🔑👇🏻

Stretch yourself a little, but start with something that’s realistically DOABLE right NOW. As I always mention, winning compounds. And if you can start with small wins you’ll hit the bigger ones.

And if you’re someone who’s busy and has a lot to juggle but want to take your health back in 10 weeks & looking for coaching, my premium online program may be a good fit for you…

Typically I’d say let’s start “now,” but currently not taking any more clients, and only reserving slots for 2-3 people mid January 🤷🏻‍♂️ But DM “January” or fill out the coaching application in my bio link and we’ll set up a call to see if you qualify.

We won’t grow spirit, mind, and body by working it once.

It is a consistent repeatable process done over and over again.