Featuring Marcus Mackay, CEO of M Perform

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Episode Transcript

(00:00):
The following is a paid podcast.iHeartRadio's hosting of this podcast constitutes neither an
endorsement of the products offered or theideas expressed. It's time for Mind Your

(00:28):
Business on sevent ten WAR and theiHeartRadio Network to present the weekly business radio
show produced by the award winning marketingfirm bottom Line Marketing Group BLMG, sharing
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host, the president and founder ofbottom Line Marketing Group, Jetzok Saphliss.

(00:51):
Yes, Yes, Welcome to anotheredition of Mind Your Business right here on
seven ten wor and around the worldon the IR Radio Network. What are
we going to be talking about tonight? Who is my guest, oh Man
Marcus McKay. We're gonna be talkingabout defining longevity, having a vision for
a healthier life, avoiding burnout inthe workplace. Before I get to my

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guests, special thank you to allthe great listeners here of the Mind You
Business Show. I appreciate all thefeedback we get and the feedback we get
for those clips, the business Classclips on Instagram Business Class clips on Instagram.
Every single day a clip goes that'saround a minute and it has a
tidbit for something that you could takein order to be successful in business.
And of course tonight's show there'll bemany clips that are generated because hey,

(01:38):
it's uh, we're recording now inthe end of December, you know,
mid December, and like it's oneveryone's mind. How do I get into
shape? How do I finally takethat New Year's resolution and make it stick.
I'm gonna be asking my guest thatquestion. He's not gonna dodge from
these. I mean, he takeson anything, but certainly if it has
to do with health and wellness,fitness, Marcus McKay is the is the

(02:00):
man. Of course, we havea very active YouTube channel on YouTube Mind
Your Business, we'd be succespfless.There you can get hundreds of previous episodes
that we've had on the show featuringfortune five hundred executives and business leaders from
a wide variety of industries. Specialthank you to the great team here at

(02:22):
BLMG bottom Line Marketing Group who playssuch an important support role for the show.
Without further ado, Marcus McKay MarcusMcKay for over the last decade,
is an award winning coach master trainer, fitness leader, and he started and
Perform to provide people with lifestyle coachinginstead of just being a personal trainer.

(02:44):
And Perform customizes plans and it's availableout for out there and we'll talk about
it soon. And Perform customizes plansfor health and wellness that go beyond the
gym, including coaching and nutrition,mindset and recovery without further to do.
Marcus, welcome to mind your business. Thanks so much for having me.

(03:05):
I don't know if I can matchthis energy, this New York energy,
but I'm gonna try. Come on, Marcus, you're the one that teaches
us how to get the energy.No, I know, well's not gonna
let you off the hookcare Yeah,first of all, tell us about the
background you started and performed. Whatwas the bect Yeah, the backstory is
simple. So I worked as astrength and conditioning coach. I just found

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that general population, they don't necessarilyneed help in the gym, counting reps,
sets, all that kind of stuff. They really need help with the
other twenty three hours of the day. I can train three hours a week,
but what am I doing other onehundred and sixty five other hours of
the week to ensure that I builda body, I love a body for
longevity, and so M Performs focusesis really on lifestyle transformation. So we

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do three things. One we dohealth transformation, We do nutrition coaching training,
We do sleep, stress recovery,burnout. We talked about that.
The second thing we do is wedo keynote partnerships, We do corporate trainings.
The reason for that is we wantto have as much impact in the
world as possible. And the thirdthing we do is we coach pro athletes
with their health and performance. Now, before we get to some key questions,

(04:15):
how could people find out more aboutMperform. Yeah, absolutely, So
you can go to emperformcoaching dot comand I know you and I spoke about
doing a special gift for our listenersand if they book their call and join
the program within the month of Decembertwenty twenty three, you get the entire
month for free. And that's thereason for that is holidays can see really
challenging when it comes to health,all this booze, all these meals,

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and so how do we navigate thistime so that you actually don't lose progress.
We know that in the last sixweeks of the year eighty percent away
gain happens. And I know thatit's this perpetual cycle of losing and gaining
the same five to ten pounds everysingle year. And so if if we

(05:00):
keep operating like that, we're goingto get the same results, and I'm
pretty sure you're going to be disappointedwith them. All right, so let's
jump right in. People. Allright, they're on the same page.
You stop, not nine out often people, ten out of ten people?
Do you want to be healthier?Of course? Do you want to
be sharper? Yes? Do youwant to have a better mindset? You
want to you want to yes?Yes, yes, yes, yes,
and it doesn't happen. What's thedeal? So let's define what health means.

(05:26):
Yeah, for me, health isresilience. So health is as I
age. When I'm forty, I'mnow thirty three. I want to feel
like I'm in my thirties. WhenI'm fifty, i want to feel like
I'm forties. And that's kind ofthe expectation we set for clients is that
they feel ten years younger than theirpeers. Because health, by standard definition

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is resilience to disease. And sowe know the four horsemen are coming for
us, Alzheimer's, cancer, dementia, metabolic disease. We call that diabetes
is all coming to us. Itjust depends at what age it comes based
on how healthy you are. Soour approach now that you know we've transitioned
out of the gym most of thetime is now we're working on lifestyle transformation

(06:09):
is how can I add quality,quality of life and years to our client's
lives. The reason for the transitionfrom body transformation into longevity coaching is because
we had a client say that,hey, Marcus, success for me in
this program would be that I'm playingaround with my grandkids on the floor and
all my grandkids are competing for myattention, and so that was a big

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shift for us. It's like,Okay, everyone wants to look better in
the mirror and want to go onvacation, take their shirt off, feel
great, that's awesome. That's abyproduct. But most people are very focused
on ensuring that quality of life looksgood than ten years now and twenty years
down. So that's what we focuson. Now. I'm gonna ask the
question, you know what, beforeI even ask this question, get the

(06:54):
tie off, get bit, comeon this is okay, tie is gone.
Okay, Marcus, you know howit is. It's mid December,
Like, let me do this afterthe holidays. Come on, let me
just live it up. Let's pushthis off. What do you say today,
What if I gave you a solutionwhere you can enjoy the holidays while

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still seeing success. Oh, ofcourse I would grab it. Yeap,
we'd grab it. That's a greatoffer, an offer you can't refuse.
So we're about twenty one. Thisair is twenty days away from the end
of the year. That means theaverage person will eat three times a day.
That's sixty meals, right, wouldit be appropriate for you to have

(07:38):
fifty meals that were of high quality, good nutrients and healthy. I think
most people will be like yeah,yeah, and then yeah meals ten parties.
Whatever you want to do are off. That's what we call harmony,
That's what we call what people callbalance. And so if you break it
down like that and you go inwith a plan that way, you don't

(07:58):
go into January first up three poundsand disappointed and feeling like you know the
gutter. You're actually ahead of thegame. Marcus. Before we go to
commercial break, you tease the audienceabout an offer. What's the offer?
Absolutely so for anyone listening. Ifyou go to mperform cooaching dot com as
a guest and as a listener ofMind Your Business Radio, you can get

(08:20):
a free month of coaching for themonth of December if you join the program.
That way we can teach you theseskills, these tools to be successful
over the holidays and start twenty twentyfour. Right we're gonna go to a
commercial break. We'll be right backwith Marcus right after this. A defining
moment in your life could be transformational, and when that moment comes, you

(08:43):
need to be prepared with emotional intelligence. Hi. I'm Chuck Garcia, author
of Amazon's bestseller Acclimb to the Top, and my new book called A Moment
That Defines Your Life is coming outin February twenty twenty four. Learn how
to integrate modern practices of emotional intelligencewith classic stoic philosophies. Pree order on
Amazon today. Join us this yearDecember nineteenth, twenty twenty three at the

(09:15):
Harrah's Waterfront Conference Center in Atlantic City, New Jersey for the twelfth Jbizexpo and
Business Conference, bringing networks to awhole new level. Jbizexpo is the Orthodox
Jewish Chamber of Commerce's annual flagship event, which unites businesses, communities, governments,
its members and Chamber partners from aroundthe US and globe all under one
roof to help them grow brand andexpand business relations and their network. To

(09:39):
exhibit a ten or partner with us, visit www dot Jbizexpo dot com or
call two one two six five ninefive two seven zero extension one zero three

(10:00):
and we're back. Mind your businesswith these success's right here on seven to
ten WR on the iHeart Radio Network. My guess is Marcus McKay. Tonight
we're talking about defining longevity, whatyou can do to live a longer and
more fulfilled life, understanding your visionfor a healthier life and the impact we'll
have, and of course avoiding burnoutin the workplace. Marcus, thank you

(10:22):
for joining me here again on seventen WR and the iHeart Radio Network.
Excited to be here. Let's let'skeep it going. Yes, now there's
a ripple effect, right, someonedecides, all right, you know,
Marcus, I'm signing over and perform. I'm gonna do it. I'm ready,
And then you know, I guesspositive and negative. Maybe you can

(10:45):
talk about, you know, thesurrounding the family. Oh, you're not
gonna have that uster donut, You'renot gonna have that drig what's the matter
with you? You thinking? Youknow? And then the other ones are
like whoa, I think, Uh, hey, who did you join?
You joined with Marcus? What's hisnumber? What's his website? Yeah?
So the ripple effect of health isI'll look at it as in generation generational

(11:09):
perspective. Is if I, asa parent or as a leader, start
to take care of my healthy habits, what's the ripple effect downstream? We
know that kids who grow up withparents who are obese are eighty percent more
likely to be obese. Why becauseof the household habits. So if you
want to have healthy kids grow intohealthy adults, it starts with you.

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That's the ripple effect from a familialstandpoint. David Goggins, I'm sure some
people, some listeners have heard thisis he says discipline is the best way
to change your DNA. And Ibelieve that I've eve a history of heart
disease, high blood pressure. There'sthings in your family that you want to
shift. Guess what genetics load thegun. Lifestyle habits pull the trigger.

(12:00):
So let's look that's the deeper reasonwhy we should take care of our health.
There's also the performance aspect. IfI'm a leader in my business and
my people see me show up towork just after a training session, my
brain is lit. I'm excited tobe there. Guess what they're going to
want to do. They're going towant to get after it because everyone's looking

(12:20):
for leaders. And so if wewant to have productive, healthy, strong
teams in our business, it startswith you. And so there's a sales
company I'm familiar with. They grewfrom seven figures to nine figures in one
year. Guess what they do.The whole team trains at eight am,

(12:41):
and then after lunch they do alight training session to get the brain going
for their afternoon sales pitches. Theimpact of your health and performance and your
body and brain on your work outputis just not measurable. Hell love it.
By the way. Yeah, I'mjust gonna share this here on the
air. I'm signing up. I'msigning up, so the people are gonna

(13:03):
see you watching the YouTube, andI guess in a couple of months,
you know, I get Here's aquestion. I'm sure you're asked all the
time, Marcus. How long doesit take to start, you know,
seeing and feeling the impact? Isit three months? Six months? Yeah,
that's a great question. Let's lookat it from an impact and a
habits change standpoint. If you're lookingto quit smoking, that's a much different

(13:28):
habit change than adding a glass ofwater when you wake up. Habits are
not equal. If you cut outsmoking, you're going to feel a lot
better after just one week, twoweeks. If you add water to your
mourning, that might take a littlebit longer. The point is is what
we do with our clients is wefocus on the lead domino, what's the

(13:50):
habit that's going to have the greatestimpact on wolfs on the person's life.
And when I look at the dataover the past ten years styles of thousands
of clients, the biggest habit Isee have the greatest impact on people's health
and vitality is getting proper sleep,because when people are well rested, their

(14:11):
tenacity will power their motivation, theirdrive, their workout performance, their brain
performance, their insulin sensitivity, theirgestosterol. The list goes on as to
the benefits, so if I'm like, Okay, this year is my year
to get healthier, what is mylead domino? I would suggest it's probably

(14:33):
a reversal arm. Is not watchingthree or four episodes, is just watching
two and getting to bed by tenbecause sleep before midnight counts as double go
ahead. Wow, see you knowwhat I want to hold onto this the
effects on longevity through healthy sleep habits. Please unpack that. Let's talk about

(14:56):
it because we all know. Youknow, I'll just get in a little
bit of I'll just go to sleep. You not, I'll just get in
this or then or work a littleharderly and like, okay, you're driving
hard. Very nice, but there'sa consequence. Yeah, So let's look
at it in two ways. One, what happens when you sleep. The
best example I can give is imagineyou go to bed. Read Before you

(15:18):
go to bed. A lot offamilies will put on their dishwasher. We
know if we don't put the podin properly, or if the dishwasher doesn't
run for long enough, the platesand the forks and knives they come out
crusty, bros. That's the samesort of system that happens when you sleep,
So that when you don't get enoughsleep, you wake up, your

(15:39):
brain is not functioning at a highlevel. What happens to your cravings in
your what we call hunger signals,which is impacted by your grailent. So
when I don't sleep properly, Iknow this for a fact. If I'm
traveling, I'm starving the next day. All those cravings going on, that's
because I didn't get enough sleep toregister that my body is going to be

(16:02):
using nutrients properly. My insolent sensitivityisn't absorbing carbohydrates as well as it should.
And then on top of that,man, it's like my work productivity.
Try and do creative thinking, tryand do high output tasks on minimal
sleep. Caffeine is a performance enhancer. It's not your water. And I

(16:26):
think caffeine gets abused. Look atStarbucks in the morning. People will be
late an hour for work just toget coffee. Coffee should just be an
addition. It doesn't give you moreenergy, it actually just reduces fatigue.
I believe that if we sorted upthe sleeping issue and got people eating high
quality breakfasts, we could really solvethe obesity problem. Wow. So Marcus,

(16:52):
what are some tools that realistic,realistic tools that people could take on
that they could will ensure that theystick to their healthy goals. Sure,
so when I think about lifestyle transformation, so you just go. If you're
going to come into the program,we're going to speak to you during your
onboaring part of your program of youridentity of how you view yourself, because

(17:18):
the identity shift of viewing yourself asa healthy person is the most important thing
for sustainable long term success. Someof the listeners identify as an entrepreneur,
business leader, parent, You haveall these hats, all these identities you
wear. I identify as a healthyperson. And so when I identify as
that person, what are those habitsthat that type of person does? Creates

(17:42):
a lot easier framework. An identityactually comes from the Latin word for habits.
So I am what I repeatedly do. Which are my habits? So
identities at the top, which dictatesyour values. Values is where we spend
our time and where we spend ourmoney. I value family, I value

(18:04):
time in the mountains, I valuegood food. We all have these values
dictated by our identity, and ourvalues dictate our priorities. Show me your
calendar and I'll show you your liferesults if you prioritize work. I'm sure
you're doing pretty good, but letme show you how to do better.
We coach our christ to schedule selfand health first. They prioritize their own

(18:27):
health. We know when we goon a plane, before you even put
auxygen mask on your infant, youput on yourself. You can't pour from
an empty cup. So self andhealth gets scheduled first. Then relationships.
This is date night with your significantother. This is time with your kids,
this is time with the boys.Maybe with the girls. You're going
out for a nice dinner. That'simportant. And the third things you schedule

(18:48):
work what happens at work When you'refulfilled on these two levels self and health
and family and relationships, feel alot better at work. So our goool
with our clients, get clear onthe identity and vision. What are the
values, what are the priorities.Make sure they're scheduling themselves first, and

(19:11):
then let's set them up for smallwins, because the more things we measure,
the more things they can win atNow it's interesting, Yeah, I
know, Please please finish, andthen I have something very interesting on what
you said. So if I canget someone winning every day just checking off
that high dopamine system. Humans loveprogress. I just need to get my

(19:33):
clients winning every single day to keepthem committed, and then all the sun
they look back on a year like, oh my goodness, check out all
these small winds that added up tothis massive win over time. Now,
and you took the words out ofmy mouth the importance of small winds,
not like, all right, see, you're gonna set out and you want
to lose twenty five pounds. Verygood, that's climbing a mountain. That's

(19:56):
a big but setting up more wins, of course, and provides tremendous encouragement
and momentum that like, I cankeep doing it, and I can keep
going because look, boom boom,boom boom, I'm getting somewhere as opposed
to one of five pounds. Thatmeans, first of makes it look twenty
of o pauds that one day losetwenty They still don't feel like that they

(20:18):
won, even though that's a tremendousaccomplishment. So it's interesting. I had
a business coach tell me that goalsaren't meant to be hit, but targets
are. So you create stretch goalsand then you hit small targets to keep
you on track. So let's sayyour goal is to lose twenty five pounds.
How do I chunk that into monthand weekly goals? I would suggest

(20:42):
as a healthy bat loss percentage wise, you're looking like at most one percent
of your body weight each week.From some people, that's one pounds.
If you've got a lot of weightto lose, let's say you're three hundred
pounds, Losing two to three poundsa week is fine because the person is
larger. So I believe setting properexpectations and realistic goals is what people need

(21:07):
to do to stay on track.And again, let's get committed to the
process, not the end result,because if we're looking for lifestyle transformation that's
going to last into your sixties,seventies, eighties, nineties, you want
this stuff to last. It's acommitment for life, and so if the
effort is sustainable, the results willbe attainable. Think about what you commit

(21:29):
to nine out of ten times,and that's your benchmark. Doing a new
nutrition plan, going to bed ata new time, working at a new
routine. That's a lot of newchanges. What's one what's one that's gonna
have the big symbat I I justsleep yeah, or or meal prep sleep
prep. It's a tie, andit is a tie man. Okay.

(21:53):
Before we go to commercial break,a special shout out to uh a friend
of both of ours, Norm Train. That's where I met up with Marcus,
the coven and groups. A specialthank you to Norm and Keita and
entire team. Marcus, you havean offer here for the listeners of seventy
ten wr mind your business, let'shear it. Sure, I know the

(22:15):
holidays can be really challenging. Morestress, more booze, more food.
And for that reason, if yougo to Everperformed Coaching dot com, you
can join the Unperformed team for freefrom the much of December if you join,
and we just want to give youthe tools necessary so you can be
successful and start off on the goodfoot. For twenty twenty four. When
we come back, we're gonna betalking about the role of executives CEOs.

(22:38):
They're an autopilot. They may besitting and slouched in their chair all day.
Now, throw off the tie.I want to keep on the tie,
but where's your energy? We'll beuh, we'll be discussing now with
Marcus right after this, Join usthis year December nineteenth, twenty three at

(23:00):
the Harrah's Waterfront Conference Center in AtlanticCity, New Jersey for the twelfth Jbizexpo
and Business Conference, bringing networks toa whole new level. Jbizexpo is the
Orthodox Jewish Chamber of Commerce's annual flagshipevent, which unites businesses, communities,
governments, its members and Chamber partnersfrom around the US and globe all under
one roof to help them grow brandand expand business relations and their network.

(23:25):
To exhibit a ten or partner withus, visit www dot Jbizexpo dot com
or call two one two six fivenine five two seven zero extension one zero
three. The future that you envisionfor yourself and your business is totally attainable.

(23:45):
You need support along the way,and as entrepreneurs, having a team
around you that supports you in achievingwhat that vision is is vital and that
is something that the Covenant Group iscommitted to delivery. Most of the times
that people come to the Covenant usingit is that they want to enjoy what
they're doing, They want to havemore quality time, what they want to
have financial independence, or financial security. My name is KEITHA. Duming.

(24:08):
I'm Norm Trainor. We educated Gorgeentrepreneurs to build a high performance business.
We are in essence design engineers,and we're helping entrepreneurs design the business that's
right for them and then execute theidea of having somebody coach you through the
hard times of the businesses and thinkthrough what it is to have an inventory

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of client activity and what it isto build a base of revenue and to
think like a business person. It'sjust not common in our industry. My
name is Mark Parton, I'm DeanHarder, I'm Alvin Brown, I'm Jay
Langford. My name is Vic Godett. I'm Andrew McKinnon. And I'm building
a high performance business. And I'mbuilding a high performance business. And I'm
building a high performance business, buildinga high performance business. Learn more by

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visiting www. Dot Covenant Group dotcom. Thirty years of marketing secrets and
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secrets at bottom linebrew dot com,and we're back. Mind your business with
you. Succeptis writing on seven toten WRN, the Ihear Radio Network,

(25:41):
and of course we're on many manydifferent platforms. We're on Spotify, Amazon
Music, YouTube, of course,iTunes, Google podcast, nok you Radio
twenty four to six. Yes,we'll be on there shortly, and a
couple of other surprises we're going tobe on and we'll announce it in the
weeks ahead. My guest tonight Marcusmackay, the CEO of and performer.

(26:03):
We're talking about defining longevity, whatyou could do to live a longer life.
Who's not interested in that? Whatabout understanding the vision for a healthier
life, and of course avoiding burnoutin the workplace. Marcus, I'm gonna
jump in with the question that wetease the audience right before the break,
and that is CEOs executives sitting behindthe desk. Okay, we're not talking

(26:27):
about if someone has a position thatthey're out there and they're they're lifting packages
and they're working a ups FedEx driver. Good, they're doing a lot of
exercise. That's probably a separate conversationright now. My question is draw is
driven by the fact that many executives, maybe perhaps most executives, they're sitting

(26:48):
in a room, corner office,maybe they're looking out Manhattan skyline, whatever
it is, but they're not movingaround. They're sitting by the desk.
Maybe this to slouch. Oh no, what what are the suggestions what I
need to do to like to getup and get around to get the energy

(27:10):
going. So let's let's look atthe impact it's having on that person's physical
body. So if I'm always hunchedover, I have internal rotations on my
shoulders. My next forward, everyone'ssort of technic, we're forward. You
have these type hip flexer's, weakcore, weak glutes, because you're sitting
on them all day, eighty percentof people will experience back pathology low back.

(27:32):
So that's the physical problems of sittingall day and being hunched in our
position. This isn't how we evolved, and this isn't how we perform at
our highest level. The idea isthat throughout your day you have what we
call movement snacks where you schedule timein. Maybe we have a ton of
clients who will get off of Zoomin the afternoon and they'll take their meetings

(27:55):
walking outside so they can walk andtalking. We all know that Steve John
is probably one of the best innovatorsin business. Ever he only did walking
meetings. You just go around toApple campus. And the reason for that
is brain performance communication skills. Ijust trained before our interview today because I
know my brain is gonna work better. So standing desks can be better,

(28:18):
walking in between meetings or two meetingscan be better. The more you can
add just these small little movements addup to big things over time. If
you look at places in the worldthat live over one hundred it's not that
they also sit about eight hours aday, but they just get up way
more often and they get about fifteento seventeen thousand steps. And so regardless,

(28:41):
let's get you in the gym andlet's get you lifting some weight to
ensure that your body composition looks good, feels good, You're in a good
position from a metabolic standpoint to agewell. But also these small little movements,
what we call neat non exercise activitythermogenesis that adds up to big amounts

(29:02):
of calorie expenditure during the day.Now, a minute or two ago,
you said, was it fifteen toseventeen thousand steps? You drop that,
perhaps is there any general tip,And of course it depends on the makeup
of the person, et cetera,But is there a general amount distance and
maybe even staircases that you would recommendthat we all should take on. Most

(29:25):
people will see massive health benefits witheight thousand steps a day or so we
recommend eight to twelve because fifteen toseventeen could be time consuming. I totally
understand if you don't have a dog, if you maybe you like to hike.
I don't know what your exercise practiceis, but eight to twelve thousand
steps a day perfect, perfect,And then I would look at ten minute

(29:48):
walks after every meal, especially ifyour goal or if you have diabetes in
your family, if you're worried aboutblood sugar problems, walking for ten ten
minutes after meals will have a greaterimpact on insulin levels blood sugar than mat
forman. So, if that issomething that's going to promote longevity, and

(30:11):
that's something you really interested in,that's an easy way to get more steps
and improve your metabolism and health.Now, and I owe it to the
audience, We're going to talk aboutburnout, executive burnout, mental health.
Let's face it, that's a bigtopic and usually not really spoken about,
and many executives will face some levelof burnout at some point. Potentially,

(30:40):
are what's behind it and what aresome key ways to make sure that you
could really avoid it or if itsets in, you could nail it and
deal with it effectively. Sure so, actually between twenty twenty two and twenty
twenty three, there's been a sixtypercent more in increase in burnout amongst leaders.

(31:02):
And I went to a CEO conferenceand I spoke at it a couple
of weeks ago, and one ofthe things one of the themes was boundaries.
It's just setting boundaries and not alwaysbeing on And the greatest gift you
can give your employees, you cangive yourself is to work in your genius
zone. Your genius zone is whenyou do tasks that time goes by and

(31:25):
you don't really realize it. Burnouthas to do with the task at hand.
For instance, if I'm on eighthours of accounting calls every single day,
I'm going to be burnt out countingI'm business all the accounts out there.
But okay, i'd love you.Can you make my life so easy?
Appreciate you, and I will hireyou and think. However, that

(31:49):
is not my genius zone. Mygenius zone is business building, is income
producing, is leaning the team.So I need to make sure that eighty
percent of my day is spent indoing that, rather than getting stuck in
the gutter, stuck in the weeds, doing things that aren't fulfilling. I
believe our purpose in life is totake our genius zone, our natural gifts

(32:10):
and our talents and give them tothe world. And that's how we have
purpose, That's how we have meaning, that's how we get rid of burnout,
and then we have fulfilled employees andteams and leaders. Michaile, this
is the show is going to turninto a clip, you know, get
into your how to get into yourgenius zone. I want to hold on
to that, that genius zone.That's great. By the way, just

(32:31):
you know, before we go onto I want to talk about stress management,
but that genius zone in general.You know, isn't it so important
for a person to embrace and andand uh, you know, work working
in a type of environment that they'repassionate about, that, they're excited about
that, they're excited to wake upin the morning and show up at the

(32:52):
office. So important. And welive in this modern era where we can
do that. Before we didn't havea choice. Yeah, it was.
We have the freedom to choose whatwe do in our life. And that's
pretty remarkable. So take advantage ofthat. And especially I would also add
to this as the people you workwith. Yeah, if you can enjoin

(33:13):
an a team that bring out thebest in you and challenge you and compete
with you and then also help supportyou, life's fantastic. I'll give a
shout out to my team. I'mblessed with that too. Yeah, that's
and by the way, of course, we've got to give a shout out
and credit to Norm. Norm givesa tremendous guidance in that respect. Of

(33:35):
course, a shout out to theCovenant group. Uh, let's talk about
stress management. You have an excellentquote, and thank you myself for pointing
this out to me. And inthe uh, as far as you know,
the the preparation for the show,which means now just aces is a
great line here. Two do listsare infinite, yet our time is finite.

(33:57):
That's brilliant. Could you unpay Mark? Yeah, let's break it down.
So I have twenty four hours inthe day. You're gonna sleep eight
right, Yeah, that means you'reawake for sixteen hours of the day.
That is finite. That is alimited number of hours I'm awake. Whereas
to do lists are infinite, Ican stack as many items as possible.

(34:22):
Someone can add a couple of thingsto the pile all of a sudden.
The time I'm limited, However,the things I need to do within that
time are unlimited. And so there'sgoing to be a time in your in
your life. And I've realized asrecently as a business has grown and just
grown older and wiser, is nohas become a full sentence in every area

(34:46):
of my life. I have othercoaches reaching out for mentorship who want to
sit down for coffee. Pick mybrain, by the way, you never
open Can I pick your brain?You got to give value first. What
can you do you for them beforeyou ask for something from them. But
the point is I've had to sayno to a lot of things. I've
had a lot of business opportunities comeup that could be a distraction. Said

(35:07):
no to those things. I've hada lot of parties and things that are
going to retract from my health goalsthat I kind of want them to go,
but I had to say no.So no has to be a full
sentence as a leader in order tocapitalize in your health goals and be there,
because if you're doing too much,how are you going to be present
for your family and the people youcare about You're not You're going to show

(35:29):
up burns out, unfulfilled, andjust not excited to see them. We
have so many parents when they cometo the intakes. I just want to
have energy for my kids when Iget home from work. That's a that's
a pretty strong why this is incredible. I want to hold onto These two
do lists are infinite, yet ourtime is finite, and no needs to

(35:49):
become a full sentence. So again, let's the two do lists like like
you like you pointed it out.Personal sleep, So twenty four hour day,
they sleep for eight hours, great, the sixteen hours left if they
have a to do list of sixteenitems. Right, let's just say that
you know that everything that they're goingto do in these sixteen hours. Is
on a two du list, it'san hour per item. However, if

(36:12):
your two do list becomes infinite andyou have right, you have sixteen one
hundred items on your list, guessout right, nothing's getting done properly.
So the point is that to dolists have to I guess really the bottom
is they have to become finite.And therefore sometimes you will have to say

(36:37):
no to certain eye to certain things. You just have to scratch it off
the list because you're just not goingto get to it. Just the acceptance
that you won't get done everything thatyou need to, there's no way.
And so prioritizing your big rocks,the things that are going to propel your
goals forward, that just needs tobe the main, the main stay.

(36:58):
I don't think what is strategy.Strategy is prioritization of the things that get
results. That's all strategy is.And so you need to go each day
with a strategy. Could you thatwas a great quote, can you do
it again? Strategy? Strategy.Strategy isn't anything different from prioritization. Strategy
and priorities are the exact same thing. Strategy is prioritizing the things that are

(37:22):
going to deal with the greatest resultsin your life. So if you don't
go to bed with strategy for thenext day, you're pulling behind Marcus.
You have a great offer for thelisteners of mind their business now in December,
and just want to remind everyone.Marcus spoke about it at the beginning
of the show. Don't push itoff, don't say you the holidays are

(37:43):
coming. I'll deal with this inJanuary. No, we discussed that in
the beginning of the show. Hehas a way that you'll still feel great
and you could still enjoy life,but be your best Marcus, what's the
offer? Sure, So it's wedon't coach restrictive dieting or restricted lifestyle.
It's a way that is sustainable forthe person to enjoy all things in their

(38:06):
life moderation. Most men, especiallyare extremists. They're either all in or
all out. It's either one hundredpercent for the one hundred percent all out.
And so during this time, Iknow it can be challenging with holidays,
travel, food, you may notknow how to navigate extra alcohol is
we want to offer you a freemonth of coaching for the rest of December

(38:29):
on us and you can just goto and perform cooaching dot com and book
your strategy call and we can getyou onboarded and get you winning before twenty
twenty four. Incredible. We're goingto take a show commercial break. When
we come back more on longevity.It's on everyone's mind, longevity. We'll
be right back. Stay tuned.Join us this year December nineteenth, twenty

(38:53):
twenty three at the Herra's Waterfront ConferenceCenter in Atlantic City, New Jersey for
the twelfth Jabizexo and Business Conference,bringing networks to a whole new level.
Jbizexpo is the Orthodox Jewish Chamber ofCommerce's annual flagship event, which unites businesses,
communities, governments, its members andChamber partners from around the US and

(39:14):
globe all under one roof to helpthem grow brand and expand business relations and
their network. To exhibit a tenor partner with us, visit www dot
Jbizexpo dot com or call two onetwo six five nine five two seven zero
extension one zero three. A definingmoment in your life can be transformational,

(39:42):
and when that moment comes, youneed to be prepared with emotional intelligence.
Hi, I'm Chuck Garcia, authorof Amazon's bestseller Acclimb to the Top,
and my new book called A MomentThat Defines Your Life, is coming out
in February twenty twenty four. Learnhow to integrate modern practices of emotional intelligence
with classic stoic philosophies free order onAmazon today. To be successful, you

(40:09):
need to understand what you do bestand do more of it. One of
the gifts I believe that we haveas entrepreneur is to be blue sky visionaries.
Come up with amazing ideas, yetyou're only as good as your execution.
I've always had coaches my entire life. Once I got into business,
coaching for me was a natural musthave. What I found in the past

(40:30):
was most coaching programs were more focusedaround me earning a certain amount of income
or taking a certain amount of timeoff, versus me building a business that
has value far beyond me. Assoon as I engage the Covenant Group,
I could distinctly see that difference.Working with the Covenant Group, I've gotten
away from being controlling about so manyof the facets of our business. It

(40:51):
has given the people that are inmy organization freedom to be creative, freedom
to actually develop better ways to dothings. You need a coach to help
evaluate those things. I'm blind toyou have a blind spot, you don't
see it without the coach. Theprocess in and of itself is powerful,
but the coach makes it work fora guy like me, and I think,
frankly, for most people. Andone of the greatest benefits of working

(41:15):
with the Covenant Group is helping toidentify what is it I do best.
My name is KEITHA. Duming,I'm Norm Trainor, and you ged a
court entrepreneurs to build a high performancebusiness. Learn more by visiting www dot
Covenantgroup dot com. And we're backMind your Business. We use Succeptics right

(41:39):
here on seven to ten WRN thepowerful Iart and Radio Network. In a
special shout out and hello to allthose that are watching this episode, this
incredible episode with Marcus McKay on YouTubeon YouTube where at seven ten wor Mind
your Business, seven ten wr Mindyour Business. And that's what you could
see the hundreds of interviews that we'veon the show. Marcus, before the

(42:02):
break, we were talking about,well before I got there, you have
an offer, a great offer.What's the offer for anyone that's saying you
know what, Marcus, I getit. You know what, I'm not
going to push this off any longer. What's the offer. Yeah, So
this time of year is often challenging. Most people gain a couple pounds here

(42:22):
and then they end up pretty disappointedand behind going into January. So for
that reason, we want to giveyou the tools to be successful during this
time of year. You can enjoyyour holiday parties, you enjoy your beverages,
but let's implement some healthy habits soyou start twenty twenty four on the
right foot. So you can goto and perform coaching dot com. You
can apply and we'll give you thefree month of December if you join our

(42:45):
program, but for the end ofthe year. Very gracious, very gracious.
Longevity so in everyone's mind, everyonewants to live a long fulfilled life.
You know what, I'm not turningto you for you know, to
second what I'm saying. But rather, you have tips, you have suggestions,

(43:10):
you have actionable ways that people canactually live longer. I do so.
Two greatest contributors to longevity are thehealth of your cardiovascular system, which
is dictated by BO two max.Basically how well your body utilizes auction for

(43:31):
energy, So having a really strongaerobic base super important. The second thing
is relative strength. Is I've saidthis before, you don't want to be
ninety years old in wishing you hadmore muscle mass. You are going to
slowly lose lean muscle mass every decadeafter thirty. In fact, you'll lose

(43:51):
about five to ten percent of yourlean muscle mass every decade after thirty and
up to eighteen percent of your strength. So these are the greatest things that
are going to keep you mobile andhealthy and offset so many of the diseases
that we don't want. Right,your metabolism is what dictates how well and

(44:12):
quality of your body. So let'slook at We've talked about social connections.
I believe that if you hang outwith five people, you'll be the sixth.
If you hang out with five unhealthypeople, you'll be the sixth.
So choosing your friends in your environmentand the people you share values with,

(44:34):
I believe is going to have amassive impact on your habits, your longevity,
your quality of life. I purposelyjoined the Covenant Group, our business
coach, because on to fly withthe Eagles. I'm thirty three years old.
I'm sure the average person in thatgroup is about fifty years old.
In the Elite program. I likeplaying above my weight. I love being

(44:57):
around like minded individuals, and Ibelieve that's the same way you should approach
everything. I learned this as ayoung athlete desired a three year old brother
or brother who's three years older.I got my butt whooked in every single
sport, every single sport, butI got really good at it because I
was always playing with better people.So when we look at longevity, there's

(45:17):
a number of things. One VOtwo max two relative strength, three relationships,
four, stress management five quality sleep. If I don't get enough sleep,
my brain is going to age alot faster than it needs to,

(45:37):
increases the risk of Alzheimer's dementia.We don't want that. Quality sleep is
going to be super important. Hormonesare going to be super important. But
the last and most important thing isyour ability to unlearn bad behaviors and learn
healthy habits. That's the most importantthing. If there's one message I leave

(45:58):
on this earth, if you couldunlearned bad habits and learn better ones,
you win. That's it. Andtake other people with you. Bring other
people to the top with you.Now, as five here's a key question
social connections. Right, So,like you mentioned, if there are five
people healthy people, you join withthem, you'll be number six with them

(46:21):
five unhealthy. Unfortunately the six toone joins they're unhealthy. Let's say again
you have the individual who's in theunhealthy group, but he wants to break
free, so that he's but he'swith the wrong environment. What's the tip
to say, Hey, Jimmy,come on over, come to the other

(46:43):
side, break free. So oneof the things we've had in and performed
that's been really successful is creating acommunity for these people who may not have
it at home, so they canbond with other people on a similar journey.
And that's been really successful. Weask our clients why why did they
join and perform and must have beenthe biggest impact? They say, the
community, So that's something we reallyhonest I can only speak from my own

(47:07):
experiences. I've had to move,I would say three times from Ottawa.
That was a rough place for me. I was drinking too much, I
was using too much. My mentalhealth was in the gutter. I made
myself sick. The University of Ottawadoctor told me I'd done permanent brain damage
because of my party lifestyle. SoI moved from Ottawa and I moved to

(47:29):
Toronto to really understand and learn frommentors and really, why was my brain
working like this? Why was itbroken? And so I learned about sunlight,
sleet, nutrition, all the thingsthat help us be healthy. And
then Toronto kind of got you know, it's busy, it's lifestyle, it's
stressful, a lot of burnout.And I moved up to Vancouver. I'm

(47:50):
in North Vancouver and I don't thinkthere's I've never seen an obest person here.
Their value is outside and having arelationship with nature, and so that's
an environment. The organism will adaptto its environment that includes humans. So
although you have friends that may beunhealthy and they may not want to change,

(48:13):
that's cool, but you do.And so you can always poluguely.
If they're true friends, they willalways want to see you win, where
you can respectfully decline big nights out, big dinners because you have priorities and
they should be totally respect hope tosee you win, and hopefully your actions

(48:35):
help influence them to make better choicesas well. You know, I'm thinking
you probably had people in your coursethat, like, you know, came
in whatever, a little bit slouchedover and a little sloggy and all that,
and then they're ready, like allright, bungee jumping, skydiving.

(48:57):
Listen, we don't condone that sortof adventure or that sort of danger,
but yeah, they it's interesting.They set a short term goal, they
crush it, then all of asudden they want something that's going to really
test them. For instance, beforethe show today, asked opt to photo
and public speaking makes me really nervous, and these are acquired skills I really

(49:19):
practice, and I said reminder toeveryone, get comfortable being uncomfortable, and
they supported it. So it's notonly a fitness program. It's not that.
It's a lifestyle where we win together. We roll as a team,
and we make these changes that makethe world a better place. Earlier in
the show, we discussed that we'regoing to touch on breathing techniques. Breathing

(49:44):
techniques is like I've heard about it, heard how important it is, and
yet people don't necessarily understand it.Perhaps you could really unpack it. We
still have a good five minutes tothe show, the importance of it and
some actual techniques that you would recommend. Sure, so we talked about burnout,
fight or flight stress. The otherside of your nervous system, or

(50:07):
you're on an nonogonomic nervous system,is your parasympathetic nervous system, which is
your lax state, think, restand digest. So the way we coach
is you have the warrior state,which is actually when I'm doing an interview,
when I'm exercising in the gym,you want that warrior on. Okay,
want blood pressure, that's right,you want to be on. Then

(50:27):
you also the other twenty three hoursof the day, you want the rest
and digest monk where you calm.And the way to access these two systems
is through the breath. So whenI breathe through my mouth, most people
have dysfunctional breeding. If you havesleep apnea, get it fixed asap.
It will cause damage. So ifI sleep all night, or think about

(50:52):
when I get startled, maybe yourNew York City taxi drives on and you
get stulled, you go with it. That's because the upper capillaries of the
lungs are attached to this fighter blightsystem. The only time I should breathe
through my mouth is if I'm doingsuper high intense the exercise or I'm eating

(51:12):
or talking, that's it. Therest of the time, the breath through
the nose is better pressured, providesmore oxygen, and is attached to the
lower capillaries of the lungs, expandyour diaphragm, which turns on the rest
and digest system. So a simplebreathing technique, whether after training you want

(51:35):
to pull down the warrior and getinto the monk, is just doing breaths
of four seconds in through the nose, hold for four seconds at least ideally
get up to maybe seven and exhalefor double exhale for eight. When the
breath outwards is longer than the breathinwards, you calm down your nervous system.

(52:04):
That's the way to control this fightor flight system. So breeding is
a skill. I suggest that whenyou do like cardio or you go on
walks, that you do your breathto breathe through your nose. We actually
have clients and this is going tosound odd, and I do this.
I do it as well. Itake my mouth shut at night. Why

(52:27):
you're forcing it. You're forcing itthrough the nail, and what it leads
to is better draw structure, lessanxiety, better sleep. The benefits are
outstanding. There is a study thatlooked at soldiers coming back from war.
They had PTSD, and they foundthat taping their mouths shut at night led

(52:51):
to better health benefits, better mentalhealth than cognitive behavioral therapy. That's the
impact of quality and breathing through yournose at night. Wow, these breathing
techniques. Now, by the way, is it also let's say throughout the
day someone is about to enter atense conversation, or are there whatever,

(53:14):
Are there certain times or even justhourly, certain intervals that you would recommend
that people practice these techniques. Iwould use it in exercise, and I
would use it at night. Thisis what we call net no extra time.
You're already doing it, you mightas well practice it. And so

(53:35):
if you can wake up, ifyou can go to bed and breathe your
nose, it's just gonna have theYour brain is automatically going to learn this
new skill. I like to dobreathing before I train and after I train
to get that nervous system firing.But it's something I'm not someone to sit
with meditation and do ten minutes.That doesn't work for me. I just

(54:00):
breathe after my workouts. And Igo for walks with my dog in nature
and those two ways of and Ifocus on my breathing. Those two things
do a lot of really good thingsfrom my life. Marcus, all good
things come to an end. Imean, we spoke about longevity, but
we are up against the clock.What an amazing show tonight we spoke about

(54:22):
with Marcus mckaye of and perform Wespoke about defining longevity, what you can
do to live a longer and morefulfilled life. I'm stritted. I'm repeating
this here because for those that tunedin late, guess what it goes up
on iHeart Radio, Spotify, AmazonMusic, Google Podcast, Nooki Radio.

(54:42):
We're gonna be on twenty four tosix, and of course the YouTube episode.
Of course we're on iTunes as well. So these are some of the
key subjects that we spoke about herewith Marcus McKay. What about understanding your
vision for a healthier life and theimpact will have on you and your loved
ones avoiding burnout in the workplace?Marcus, Before I let you go,

(55:04):
how could people find out more aboutyour offerings and to join your incredible program.
Sure, so you go to www. Dot marcusmackay dot co. That's
www. Dot marcusmackay dot co.Makai is spelled m ac kay and you
can find all of our program informationmore about me again. We do keynote

(55:25):
trainings, corporate partnerships, we dopodcasts. However, you want to learn
more about what we do and soduring this time, I know it can
be challenging with holidays, travel,food, you may not know how to
navigate extra alcohol. We want tooffer you a free month of coaching for
the rest of December on us andyou can just go to and perform coaching
dot com and book your strategy calland we can get you onboarded and get

(55:50):
you winning before twenty twenty four.You can find it there. Incredible a
little bit more out of time.It wraps up an incredible edition of Mind
Your Business right here on seven toten, w are the Boys of New
York have a successful Week seven Warand the iHeartRadio Network present Mind Your Business,
hosted by the president of bottom LineMarketing Group, Jitzak Saphliss. Founded

(56:15):
in nineteen ninety two, bottom LineMarketing Group is a strategic, creative,
and execution driven marketing agency helping businessesby clarifying and promoting their vision, mission
and purpose to support its lead generationand customer retention initiatives to gain market share
in their industry. Mind Your Businessfocuses on business and marketing strategies for success.
Tune in every Sunday evening at tenpm for this intriguing radio show.

(56:38):
Is Jitzac interviews Fortune five hundred executives, business leaders, and marketing gurus from
a wide variety of business industries.Now, Jitzoc and his guests offer their
knowledge and expertise to help you besuccessful every Sunday night on Mind Your Business.

(57:04):
The proceeding was a paid podcast.iHeartRadio's hosting of this podcast constitutes neither
an endorsement of the products offered orthe ideas expressed