Energy, Health & Vitality (S4) S48:E3

Welcome, everyone, to another episode of the Inspirations for Your Life Show—your daily motivational spark for unstoppable growth and personal transformation! I’m your host, John C. Morley—Serial Entrepreneur, Engineer, Marketing Specialist, Video Producer, Podcast Host, Coach, Graduate Student, and, of course, a passionate lifelong learner who thrives on helping you unlock your full potential. If you’re ready to build resilience and elevate every area of your life, you’re definitely in the right place.

Today’s episode dives into “Unstoppable You — The Blueprint for Modern Growth and Resilience.” We’ll tap into fresh habits and practical gems to accelerate your energy, health, and vitality. Plus, I’ll remind you how every simple shift can lead to massive transformations—if you commit to showing up for yourself.

Grab your coffee, get comfortable, and let’s get inspired together!

1️⃣ Stand up every hour. Let’s kick off with an energy boost that’s simple but science-backed: Standing up every hour. It’s easy to get trapped behind desks or screens, but movement jump-starts your circulation, sharpens focus, and staves off fatigue. Set a reminder, stretch, or just stand and breathe—you’ll feel the difference immediately.

2️⃣ Try a new fruit or veggie each week. Variety is the spice of both life and nutrition. Make it a personal challenge to try a new fruit or veggie every week. Not only does this expand your palate and nourish your body, but every adventurous bite is a small act of self-care and curiosity. Growth begins with exploring new flavors!

3️⃣ Take walking meetings. Who says meetings have to be boring? Next time, step outdoors and turn your meeting into a walk. Walking meetings fuel creativity, lower stress, and can even lead to breakthroughs you’d never find sitting at a desk. Plus, movement and fresh air will make collaborations more dynamic and fun.

4️⃣ Prioritize sleep non-negotiably. Sleep isn’t a luxury—it’s a necessity. Make quality sleep your top priority, and be unapologetic about protecting it. Resilient leaders and unstoppable achievers know that rest is where renewal happens. Commit to a bedtime routine and let your body and mind thank you.

5️⃣ Dance it out—any time, any place. Never underestimate the power of dancing it out. Whether you’re in the kitchen, stuck in traffic, or needing a mood refresh—crank up a song and move! Dancing boosts endorphins, unleashes creativity, and instantly lifts your energy. Make joy your strategy for resilience every single day.

6️⃣ Practice box breathing before bed. One of my favorite hacks for instant calm and better sleep is box breathing: inhale for four, hold for four, exhale for four, hold for four. Repeat. This simple rhythm resets your nervous system, eases tension, and preps you for deep, restorative sleep.

7️⃣ Compliment your reflection every morning. Your first conversation of the day is often with yourself. Make it positive—look in the mirror and say something uplifting! Start with, “I’m proud of you,” or “You’ve got this.” A little self-love every morning builds confidence throughout your day.

8️⃣ Schedule tech-free meals. Disconnect to reconnect. Designate at least one meal a day as tech-free—it transforms eating into mindful nourishment and meaningful connection. Without devices distracting you, you’re more present, satisfied, and grateful for each bite.

9️⃣ Invest in blue-light glasses for evenings. Screen time is a reality, but blue-light exposure can sap your energy and disrupt your sleep. Blue-light glasses are a simple investment in your health—wear them in the evenings to support restful nights and energized days.

1️⃣0️⃣ Prep a hydration goal daily. Don’t wait for thirst—make hydration intentional. Set a water goal, use a fun water bottle, and celebrate the small wins when you hit it. Proper hydration fuels focus, performance, and overall wellness.

1️⃣1️⃣ Do one random act of kindness. Resilience grows when you lift others. Challenge yourself to one random act of kindness each day. It could be a compliment, a helping hand, or a surprise note. The impact is exponential—and it also fills your own cup.

1️⃣2️⃣ Try cold showers for an energy reset. Looking for a quick energy reboot? Try a cold shower, even if it’s just 30 seconds at the end! The shock invigorates you, strengthens your immune system, and builds mental grit that carries into everything you do.

1️⃣3️⃣ Make laughter a daily workout. Who says fitness can’t be fun? Laughter is your inner workout—watch a comedy, share a joke, or spend time with playful friends. Each laugh boosts endorphins, fuels resilience, and brightens every part of your day.

1️⃣4️⃣ Try a new playlist for your workout. When exercise starts feeling routine, shake it up with a brand-new playlist. Fresh sounds, new beats, and unexpected songs can motivate new moves and make fitness more fun and effective.

Episode Transcript

(00:24):
Well, hey guys, good evening everyone.
It is John C.
Morley here, Serial Entrepreneur.
Great to be with you once again.
It is a Monday and this is November
24th, 2025.
Just a couple days until Thanksgiving.
Are you ready for all that delicious turkey
and all that wonderful ice cream and different

(00:45):
kinds of pies and sweet desserts?
I know I am.
All right, guys, so welcome to Inspirations for
Your Life.
I am so glad that you are here.
If this is your very first time joining
me, I want to say welcome and thank
you for joining me.
If you are coming back, I of course
want to say thank you, but I also
want to say welcome back.
It is always great to have you here
on the show, especially those that find value

(01:06):
in the content I produce and want to
make that part of their lives and also
want to help other people become better versions
of themselves as well.
So the master topic for this week is
a really, really good master topic.
We kicked it off just the other day
and that master topic is Unstoppable You, the
Blueprint for Modern Growth and Resilience.

(01:27):
And quickly, the granular topic for today is
Energy, Health and Vitality, Series 4, Show 48,
Episode 3.
Hey guys, if you are thirsty or you
are hungry, feel free to go get yourself
that quick snack, whether it's water, whether it's
juice, whether it's fruit, whether it's something sweet,

(01:47):
whether it's something tart, whether it's just nuts,
whatever it is, feel free to go grab
that and come on back.
And don't forget to check out BelieveMeAchieve.com
for, of course, more of my amazing, inspiring
creations, which you guys can do right after
the show is over.
That's BelieveMeAchieve.com.
So guys, let's kick this show off.
All right, everyone, I know you're anxious just

(02:08):
like I am.
Welcome, everyone, to another fantastic episode of the
Inspirations for Your Life ever popular show.
Your daily motivational spot to spark you to
unstoppable growth and personal transformation.
Who am I?
I am your host, John C.
Morley, serial entrepreneur.

(02:28):
I'm an engineer, marketing specialist, video producer, podcast
host, coach, graduate student, and of course, a
passionate lifelong learner who thrives on helping you
unlock your full potential.
If you're ready to build resilience and elevate
every area of your life, well, you've definitely

(02:50):
come to the right place.
Today's episode dives into the unstoppable you, the
blueprint for modern growth and resilience, our master
topic, and we'll tap into fresh habits and
practical gems to accelerate your energy, health, and
vitality.
Plus, I'll remind you how every simple shift

(03:11):
can lead to massive transformations.
If you commit to showing up for yourself,
well, that's the golden gem.
Grab your coffee, grab the snack, get comfortable,
and let's get inspired together.
All right, everyone, let's kick right into the
first point.
Number one, stand up every hour.
Let's kick off with an energy boost that's

(03:33):
simple but science-backed.
Standing up every hour, it's easy to get
trapped behind desks or screens, but movement jump
starts your circulation, it sharpens your focus, and
it staves off the fatigue that sometimes sets
in.
Set a reminder stretch alarm or just stand

(03:55):
and breathe, and you'll feel the difference immediately.
All right, number two, guys, try a new
fruit or vegetable each week.
Variety is the spice of both life and
nutrition.
Make it a personal challenge to try a
new fruit or veggie every single week.
Not only does this expand your palate and

(04:17):
nourish your body, but every adventurous bite is
a small act of self-care and curiosity.
Growth begins with exploring new flavors.
Number three, take walking meetings.
Who says meetings have to be boring?
Next time, step outdoors and turn your meeting

(04:40):
into a walk.
Walking meetings fuel creativity, lower stress, and can
even lead to breakthroughs.
You'd never find sitting at your ordinary desk.
Plus, movement and fresh air will make collaborations
more dynamic and, of course, fun.

(05:00):
Number four, guys, prioritize sleep non-negotiably.
Sleep isn't a luxury, it's a necessity.
Make quality sleep your top priority and be
unapologetic about protecting it.
Resilient leaders and unstoppable achievers know that rest
is where renewal happens.

(05:22):
Commit to a bedtime routine and let your
body and your mind thank you for it.
Number five, dance it out anytime, anyplace.
Never underestimate the power of dancing it out.
Whether you're in the kitchen, stuck in traffic,
or needing a mood refresh, crank up a

(05:43):
song and move, sing with it.
Dancing boosts endorphins, unleashes creativity, and instantly lifts
your energy.
So make your strategy for resilience every single
day.
Number six, guys, practice box breathing before bed.
One of my favorite hacks for instant calmness

(06:08):
and better sleep is box breathing.
Inhale for four, hold for four, or one,
hold it for four, and exhale for four.
And do that a few times.

(06:28):
Repeating this simple rhythm resets your nervous system,
eases tension, and preps you for deep, restorative
sleep.
Number seven, guys, compliment your reflection every morning.
Your first conversation of the day is often
with yourself.
Make it positive.

(06:49):
Look into the mirror and say something uplifting.
Start with, I'm proud of you, or you've
got this.
A little self-love every morning builds confidence
throughout your day.
Why not give that a try?
Number eight, schedule tech-free meals.

(07:09):
Disconnect to reconnect.
Designate at least one meal a day as
a tech-free meal.
It transforms eating into mindful nourishment and meaningful
connections.
Without devices distracting you, you're more present, satisfied,
and grateful for each bite of food that

(07:30):
you get to partake in.
Number nine, invest in blue light glasses for
evenings.
Screen time is a reality, but blue light
exposure can sap your energy and disrupt your
sleep.
Blue light glasses are a simple investment in
your health.
Wear them in the evenings to support restful

(07:52):
nights and energized days.
Number 10, guys, prep a hydration goal daily.
Don't wait for thirst.
Make hydration intentional.
Set a water goal.
Use a fun water bottle and celebrate the
small wins when you hit it.
Proper hydration fuels focus, performance, and overall wellness.

(08:18):
That's an important one I think that a
lot of people miss.
Make it fun.
Gay-ify it a little bit.
Number 11, do one random act of kindness.
Resilience grows when you lift others.
Challenge yourself to one random act of kindness
each day.
It could be a compliment, a helping hand,

(08:41):
or a surprise note.
The impact is exponential, and it is all
about filling your own cup.
Number 12, try cold showers for an energy
reset.
They're fun.
Looking for a quick energy reboot?
Try a cold shower, even if it's just

(09:02):
30 seconds at the end.
The shock invigorates you, strengthens your immune system,
and builds mental grit that carries into everything
you do.
Number 13, make laughter a daily workout.
Who says fitness can't be fun?

(09:22):
Laughter is your inner workout.
Watch a comedy, share a joke, or spend
time with playful friends.
Each laugh boosts endorphins, fuels resilience, and brightens
every part of your day.
I think that's an important thing to realize.
Number 14, try a new playlist for your

(09:43):
workout.
When exercise starts feeling, well, routine-ish, shake
it up with a brand new playlist.
Fresh sounds, new beats, and unexpected songs can
motivate new moves and make fitness more fun
and even effective.

(10:03):
Number 15, guys, take victory laps.
You know, even for small wins.
Celebrate every step forward, no matter how small.
Take a literal or a figurative victory lap.
These celebrations compound, fueling confidence, motivation, and that

(10:24):
all-important momentum which we all crave so
much.
And I think these are things that we
don't just do because we have to do
them.
We should do these things because we want
to do them.
That's a very key point here.
Number 16, practice mindful snacking.
Transform snack time from mindless munching into intentional

(10:46):
nourishment.
Tune into what your body wants, what you're
eating.
Savor each bite and notice how it makes
you feel.
Mindful snacking amplifies both the taste and your
own well-being.
So why not give that a try later
on today or tomorrow and see how that
sense of fuel actually rewards you with better

(11:08):
energy.
Number 17, use Sunday as a self-care
day to reset.
Carve out Sundays for recalibration.
Reflect, recharge, and set intentions for the week
ahead.
This ritual creates a sense of control, clarity,
and readiness that makes you unstoppable all week

(11:32):
long.
I think that's important.
Number 18, bike or walk.
Instead of driving once a week, swap a
car trip for biking or walking.
You'll save energy, reduce stress, and you'll even
reconnect with the world around you.
I think that's an important thing to realize.

(11:53):
This small habit can transform both physical and
mental wellness one step at a time.
The question I always have is, why don't
people do it?
I think that reason is because, oh, I'm
just lazy.
I don't have the time.
But what we've learned is that when we
start to appreciate time, our life changes, and

(12:16):
we start to see these nuggets of power
that we didn't even know existed.
I think that's an important thing to really
understand.
Number 19, guys, host a wellness challenge with
friends.

(12:36):
Support breed success.
Host a wellness challenge, big or small, with
friends or even colleagues.
You see, accountability, community, and health, with competition,
that is, are very powerful tools for transformation.
The reason people don't do this is because

(12:57):
they feel that it's an inconvenience, let's say
a discomfort, that isn't going to really yield
results.
But the truth of the matter is, it
will yield results.
Maybe not the first time, but it will
get you to rewire your brain.
Number 20, guys, limit caffeine after 2 p
.m. Protect your energy and sleep by cutting

(13:20):
off caffeine in the afternoon.
Choose herbal tea or water instead, and notice
how much more restorative your evenings become.
I think sometimes we throw things down our
throat because we're hungry, but we don't really
take the time to think, well, which is

(13:41):
the smart snack?
Smart snacking is all when we learn how
to choose the snack, enjoy the snack, and
have that snack basically refuel us in a
way that garbage and junk food, I'm not
saying I never have a candy bar, but
it shouldn't be my go-to all the
time.
Fruit is a really good choice, and we

(14:02):
should choose fruit.
Number 21, guys, keep your phone out of
the bedroom.
Give your brain a break.
Make your bedroom a sanctuary free from screens.
This one change leads to deeper sleep, less
stress, and a calmer start and end to
every day.

(14:22):
I have one exception to this.
Sometimes when I'm traveling, I will put the
phone in the bedroom because I'll use the
Bluetooth for my headset.
I'll listen to music or meditation, and that's
it, but I won't be looking at screens
while I'm in bed.
That's really important to understand.
I think many people are looking for –
sometimes they're looking for ways to do things,

(14:44):
but they don't realize how this couple of
seconds really robs you, and that's something a
lot of people don't really understand.
Number 22, try meal prepping on weekends.
Invest a little time on weekends to plan
and prep meals.
It's a game changer.

(15:04):
You'll eat healthier, save money, and you'll reduce
stress during busy weekdays.
Number 23, build a five-minute morning stretch
routine.
There's magic in five mindful minutes.
Start each morning with a stretch routine to

(15:25):
awaken your body and set a positive tone
for what's ahead.
Number 24, use scents to boost mood and
energy.
Scents can be powerful triggers for mindset and
energy.
Aromatherapy, essential oils, or even fresh herbs can

(15:46):
shift your mood like that in an instant.
I think if we can understand how we
can use some of these hacks to improve
our life, I think that'll get us to
be more efficient with how we use our
body, and will also get us to be
less stressed.
Number 25, guys, take social media cleanses regularly.

(16:09):
Give your mind some space.
Schedule regular breaks from social media.
Reclaim quiet time, stay present, and develop a
deeper appreciation for your own life and immediate
connections.
Again, I know you might be saying, John,
well, you know, I can't get away from

(16:30):
social media.
I have to be on it.
Well, that's a choice you're making for yourself.
That's not something you have to do.
And when you get so into this, I
think the problem is that you just don't
understand the fact of what it's doing to
you and how this is affecting your whole
diet.

(16:53):
And so this is really important to understand.
And I will tell you that it's about
your choices in life that shape the next
level, that continue to shape your journey.
I think that's a very important thing.

(17:15):
And I want to tell you that it's
about the choices you make consciously and subconsciously,
right?
Sometimes we make choices, and we don't really
know why we make the choices, but we
do because of the environment around us.
And we're like, well, gee, why did I
make that choice?

(17:35):
Why didn't I do something else?
All because you're being rushed.
When you feel like you're being rushed, that's
a time to step back.
I was with a client the other day
and just needing some time to boot my
laptop up and log in and create my
invoice.
And I was feeling pressure, and I'm like,
well, just give me a minute.
And they were rushing me.

(17:55):
And when the one invoice came out, there
was a mistake, but I still felt the
rush.
So I think some things I could do
in the future is I could pre, let's
say, orchestrate my invoice so that my parts
invoice was all ready to go, and my
other invoice was pretty much ready, created, and
I just had to change some details on
it.
So that's something I could do to relieve
some stress.

(18:15):
And then I think these are important things
because we don't realize how other people put
stress on us.
Even when we don't let them put stress
on us, they still put stress on us.
So how do you end that?
I think the best way to end that
is to gain control back in your life,

(18:36):
okay?
Yes, get control back in your life.
That's really important.
Number 26, guys, celebrate hydration milestones.
Track and celebrate each time you hit your
hydration goals.
Every glass is a win for energy, clarity,

(18:57):
and performance.
Cheer yourself on.
And I think a lot of people out
there are like, gee, why should I cheer
myself on for having water?
Well, because you're doing the right thing for
your body.
And that's an important thing to understand.
Do the right thing for your body.
And doing the right thing for your body
is something that many people say they do,

(19:20):
but they really don't do.
Maybe they're busy.
Maybe there's some other excuse.
But whatever it is, we need to be
doing things that are good for us all
the time.
Again, like I explained that situation I had
with a client where I was getting pushed.
Even though I was trying to control the

(19:42):
situation, I kept getting pushed by them, like
very, like pushed.
And so what I've learned is I have
to be more, how can I say, directed.
So that my invoice and my service is
already preplanned.
And by doing that, that'll give me more

(20:03):
control of things.
Maybe even having my invoice thing already set
up way before I'm leaving.
I think those are important things to do.
Very, very important things to do.
Number 27, guys.
Journal how food affects your energy.
Pay attention to what fuels you.

(20:25):
Journaling your meals and how they impact your
energy will unlock patterns and empower smarter choices
moving forward.
Many people don't do this.
You know why?
Because, I don't want to say they're lazy.
They figure, what's the use?
Like, why should I bother?
Like, you know, what's that going to do

(20:46):
for me logging?
Like, what am I going to get out
of it?
People are always looking at the short term,
what am I going to get out of
it?
But the truth of the matter is, they're
looking for the short term gratification.
And don't realize that the long term gratification,
which is waiting to delay gratification, is actually
much better.
Even though we will not see the results
of those things for maybe a while.

(21:09):
We have to be patient and wait for
it.
Number 28, guys.
Send a voice memo to a friend.
Foster relationships in thoughtful ways.
Send a quick voice memo.
Connection doesn't have to be long or formal.
A simple check-in can make someone's day

(21:31):
and strengthen your bonds with them.
It can be something like, you know, have
a great holiday, have a good Thanksgiving.
Whatever it is, but it should be sincere.
It can be short.
And a lot of times they'll respond back
with something like, you too, right?
I think you get a good feeling when
you do something like that.
I think other people need to understand that

(21:53):
when you do these things, it actually helps
us to become a better version of ourselves.
And helps other people to realize that, you
know, we're feeling good about it.
And when somebody feels good about something, guess
what they want to do?
They want to do more of it or
they want to get more of that.
Number 29, guys.
Schedule check-ins annually.

(22:15):
Be proactive with your health.
Schedule routine check-ins.
It could be doctor.
It could be doing things for yourself.
It could be reviews.
When you're on the path to being truly
unstoppable, that's the key.
Tell someone about your health goals.

(22:39):
Accountability turbo charges achievement more than you knew.
Share your wellness goals with someone you trust.
Let them cheer you on and keep you
honest.
I think sometimes when we think about a
goal, people get so upset because it hasn't
happened yet.

(22:59):
We don't oftentimes thank or give thanks for
the fact that, hey, I've come this far.
Or I've climbed this many steps.
Or I've lost this much weight.
Or I have, you know, stopped doing this.
Or now I'm down to this.

(23:20):
Or whatever it is.
Or I now do 30 minutes of walking
every day.
Or I do an exercise every day.
Whatever it is, it doesn't have to be
big.
But it could be anything that you want
to celebrate.
And I think those are very powerful things.
So by incorporating these habits, you're not just

(23:40):
changing your routine, folks.
You're redesigning your life for lasting success, vitality,
and fulfillment.
You're redefining, you're reshaping your life.
And sometimes that can take time.

(24:03):
But the benefits of reshaping our life can
be priceless.
Sometimes people get fearful of the fact that
their life is going to be different now.
I remember many, many years ago when I
made a commitment to stop drinking soda.
This was like over 30 years ago.

(24:24):
I first said to myself, you know, this
is going to be hard.
I'm like, oh, I can get through this.
I can do juice.
I can do water.
I can do all these other things.
And then you know what happened?
I got off the juices too.
And I would do juice occasionally.
But then I would just do the water.
I'd do flavored waters.
And actually, I got to really like water
a lot.
Water is a very good substance for our
body.

(24:44):
Our body is made up a lot of
water.
And there's different parts of our body that's
made of less and some are more.
But I think these are things that get
us to, you know, appreciate what it is
we're doing.
So when somebody asks me, you know, how
much, you know, water is our body composed
of?

(25:05):
So it's 60% water.
It varies on age, gender, hydration levels.
Most of the water is stored inside our
cells.
I don't know if you knew that.
You can gain some water weight from certain
foods.
That's completely normal.

(25:25):
But I think if we can understand how
a goal, even some micro goal that we're
at, gets us to feel a little better,
we're going to want to do more of
that activity the more that we're around.
It could be something so simple as taking
a 30-minute hike.
Or maybe you took a 15 minutes.

(25:47):
Now you're doing a 30.
Now you're doing a 40.
Like these are things that are going to
propel you forward.
Eating.
Maybe you don't have to eat, you know,
let's say four pieces of cake.
You're happy with just one piece of cake.
Right?
These are things you can celebrate.
Maybe even something like control.
Being able to say no to other people

(26:09):
and yes to yourself.
That's something, believe it or not, guys, you
can celebrate every single day of your life.
That's powerful.
That's powerful stuff.
But many of you will say, oh, that's
only that.
I only did this or only did that.
And you, like, discredit yourself.
But really you shouldn't because that's the key
to success is recognizing that you're already on

(26:29):
that journey.
And your body and mind want you to
move forward, but you keep nodding.
Well, you know, I only lost this much
or I only did this or I only
took a 15-minute walk or I only
did this or I meditated.
Only, only, only.
Why don't you give yourself credit?
Like, yeah, I meditated for 15 minutes.
I took a walk for 30 minutes.
Like, that was awesome.
Or, you know, I said no to three

(26:50):
people so I could say yes to myself
and have more time.
I learned how to handle a customer so
the customer didn't, let's say, you know, try
to overpower me or to, let's say, take
advantage of me.
I think those are important things.
Ladies and gentlemen, I want to take this
opportunity, if I may, to say thank you

(27:12):
for tuning into Inspirations for Your Life, where
each episode is dedicated to helping you rise
higher and higher.
Don't forget to subscribe, to share, and connect
with me by visiting BelieveMeAchieve.com.
You can find more strategies and exclusive insights

(27:33):
there, as well as short-form content, long
-form content, articles, reels, and so much more.
So, for more information, definitely check all that
out.
And remember, these nuggets that I'm giving you,
there's a lot here, and sometimes you need
to hear them a couple times.
So, let's keep raising the bar together and

(27:55):
stay inspired.
And until the next time, keep leading, learning,
and being unstoppable in your life.
And I'll see you soon.