giving yourself a tuneup: keeping your mind, body & spirit in mission-ready condition

7/30/2019 Giving Yourself a Tuneup: Keeping Your Mind, Body & Spirit in Mission-Ready Condition

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Giving Yourself a

TUNE UPKeeping Your Mind, Body & Spirit in

Mission-Ready Condition

CeCe Clark


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G I V I N G Y O U R S E L F A T U N E - U P

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Table of Contents

About the Author 4

The Cost o Improper Maintenance 5

Your Preventative Maintenance Plan 9

Preventative Maintenance

- Daily or Three Times Weekly Activities 15

Planned Maintenance

- Weekly or Bi-Monthly Activities 21

Improvement Maintenance - Monthly Activities 27

Completing Your Maintenance Checklist 34

Develop your own Tune-Up Activity 37

Emergency Maintenance 3 9

Conclusion 47

Resources 50


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by

CeCe ClarkEntrepreneur Speaker Author

Empowering new and aspiring entrepreneursto create businesses that ignite their passions, accentuate

their talents and deliver a life they absolutely love


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Abo ut the Autho r

CeCe Clark is an entrepreneur, speaker and author o the

upcoming bookAter the Fall: Creating Success in the Face o

Failure (Barrett-Kohler, 2013) CeCe shares the lessons she

learned ater her real estate rm ailed in 2009, leaving

her severely depressed, $2 million in debt and 50 pounds

overweight More importantly, CeCe reveals the process she designed and the system she used to

pick hersel up and create two new successul international consulting businesses less than thirty

six months later With a strong background in sales, marketing, process improvement and personal

development, CeCe works to empower new and aspiring entrepreneurs to prot rom their passions

while utilizing their talents to create a lie they love

Join other entrepreneurs by watching CeCe TV onYouTube Here, youll receive great business tips

delivered to you each week on CeCe TV Tuesday! You can also drop us a line at [email protected] i

you have a specic question we can help you answer Additional resources and a community o like-

minded entrepreneurs awaits you at www.cececlark.com
http://www.youtube.com/channel/UCdgcU3a18JVCLO5srS7Mn-g/videos%3Fview%3D0mailto:cece%40cececlark.com?subject=Hi%20CeCe%21%20%20I%20read%20your%20e-book%20and%20I%20have%20a%20question.http://www.cececlark.com/http://www.cececlark.com/http://www.cececlark.com/mailto:cece%40cececlark.com?subject=Hi%20CeCe%21%20%20I%20read%20your%20e-book%20and%20I%20have%20a%20question.http://www.youtube.com/channel/UCdgcU3a18JVCLO5srS7Mn-g/videos%3Fview%3D0


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The Cost of

Improper Maintenance


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A

s a new or aspiring entrepreneur, it is so easy to get caught up doing stuwriting business

plans, developing marketing campaigns or making sales calls In act, the average business

owner in their rst year o business estimates that they work approximately 52 hours per

week Like Fabiola Fleuranvil, ounder o the Blueprint Creative Group, many o us believe

Certainly, in working to create that lie, its easy to see how entrepreneurs can be compelled to run

themselves into the ground We convince ourselves that putting more time into the business and less

time into ourselves is the answer, particularly when the business is just launching or isnt going exactly

as planned Well, thats at least what I thought

When my husband and I relocated our real estate rm rom Washington, DC to Dallas, Texas in late

2007, there were a million things to do We had to nd a new home, new oce space, new employees,new investors, new everything We also had to do all o these things amidst challenges in both the

real estate and nancial markets I oolishly believed that the way I would get through all o this was

by simply working harder I went rom working 60 hours per week to 90+ hours per week ater we

relocated All o the regimens that I thoroughly enjoyed prior to the moveworkouts, meditation

and prayerwent rom daily, to occasionally then to non-existent I woke up two years later and I

entrepreneurship is living a ew years o your lie like most

people wont, so that you can spend the rest o your lie living

like most people cant


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didnt even recognize myselphysically, mentally or spiritually I was severely depressed, emotionally

drained and nearly 50 pounds overweight

I just didnt know where to begin

A ew weeks later, while waiting or the mechanic to complete repairs on my SUV, I picked up a

greasy tattered trade publication rom the magazine rack An article entitled Preventive

Maintenance Makes Good Business Sense jumped out o the page at me As I

read, I began to think that I was here not simply because I didnt properly maintain my car, but I was

here because I didnt properly maintain my lie I knew that I hadnt sustained or preserved mysel

in a desired condition or level o perormance over the past ew years As the author discussed the

business costs o inadequate preventive maintenance, I thought about the price I had paid by nottaking care o mysel, the cost to my happiness, the cost to my health and the cost to my sel-esteem

Sitting in a greasy repair shop, reading an automotive trade magazine orever changed my perspective

and my lie

Thats when I realized that I couldnt be o service to mybusiness, my customers or investors unless I took care o

mysel rst


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Today, my lie is barely recognizable rom the rst ew years ater my move I am absolutely happy,

centered and ullled, we now have two thriving businesses, and not only did I lose the 50 pounds,

I actually now wear the same size pants as I did when I graduated rom high school nearly twenty

ve years ago Certainly, my preventative maintenance plan didnt prevent adversities rom coming

my way, but it absolutely kept me grounded, ocused and healthy, enabling

me to condently respond and maneuver through lies potential

setbacks

I am thrilled to be able to share my preventative maintenance plan with you in this e-book My lie,

along with several o my clients lives, is a testament that by doing regular Tune-Up exercises, which

are included in this preventive maintenance plan, you will become less susceptible to delays and

breakdowns while traveling on the journey towards your goals Along with the bonus worksheets,

commitment statements and daily action plan, I am convinced that you will have a holistic system

to help you live lie on purpose and adequately care or your business most precious resourceYou

I decided that day that I would develop my own

preventative maintenance program to keep my mind,

body and spirit in Mission Ready condition


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Your Preventative

Maintenance Plan


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Do your best when no one is looking I you do that,then you can be successul in anything that you put

your mind to

- B o B C o u s y


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Activities that are intended to protect you rom normal wear and tear Done weekly or at least

twice a month

3. Improvement Maintenance

Monthly activities that aim to aect long-term, positive changes

4. Emergency Maintenance

Measures involving damage control and mitigation Perormed upon the appearance o a setback

A special note about Emergency maintenance:

This is why it is even more important to ocus on preventative, planned and improvement maintenance

activities in order to minimize the need or emergency maintenance in the event o a breakdown or

setback (more about setbacks later)

Below, we discuss various Tune-Up exercises you can use to keep your mind, body and spirit in

mission-ready condition These exercises have been specically designed to

harness the power o your subconscious mind in support o your

Unortunately, emergency maintenance has a way o moving

romourth to rst in priority


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Your daily lie is your temple and your religion When youenter into it, take with you your all

- K h a l i l G i B r a n


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Preventative Maintenance - Daily

or Three Times Weekly Activities


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T

une-Up exercises which include physical exercises like running and biking as well as praying

and giving thanks to a higher power are all preventive maintenance routines that should be

perormed daily or three times weekly at a minimum Here are a ew ideas:

Go or a brisk walk, run, ride a bike, play tennis or swim laps

Do anything that will get your body moving, burn calories, increase your heart rate and make yoursel

eel a sense o accomplishment I you typically dont exercise, begin walking or 30 minutes each day;

i you currently bike ve miles, push yoursel or seven miles Allow yoursel to accomplish something

physically challenging and rewarding

We are all aware o the health benets o cardio exercise to your heart, blood pressure and weight

However, as an entrepreneur, the most important impact o cardio exercise is on your brain Research

shows that exercise helps improve brain unction, leading to aster and more accurate decision-making,

increased productivity, greater creativity and innovation As a new entrepreneur, ollow the lead o

some o the worlds greatest CEOs rom Sir Richard Branson to P Diddy They all proess that exercise

is the best weapon or combating stress and producing the energy youll need to become successul


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Pray to a higher power

Turn your consciousness inward and spend time daily talking to your higher power about the things

that are on your heart, your desires, your ears and your joys This is not intended to be a religious

exercise but rather a spiritual one Whatever you believe your higher power to be, open yoursel up

to regular communion Be specic in your discussion, yet be open to having your prayer guided in a

dierent direction as circumstances may dictate While in prayer, mentally picture the answers to your

prayers as something better than you are experiencing in your current daily lie Give thanks or all o

your blessings: the love o your amily, or your lie and or the lessons youve learned Express thanks

or your abilities, or grace and mercy and or unwavering love and orgiveness

Throughout the religious world, we all seem to recognize the power o prayer in helping people achieve

their goals In the ancient world, to alert the community that it is time to pray, the caller saysCome

to prayer Come to success Through prayer, we gain greater condence and lessen our

ear o risk as we are reassured that we possess strength and power beyond ourselves Prayer helps us

worry less because it strengthens our eeling o connectedness to the ultimate source o power Prayer

also helps us become more loving and considerate o others as we recognize that whatever we do to

others we do to God All in all, prayer helps to generate the condence, strength and humility that are

trademarks o successul entrepreneurs


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Express Gratitude

Gratitude is the sense o being thankul or what you have Keeping a daily journal o the things or

which you are grateul each day is an eective way to practice gratitude Perhaps someone held a door

or you, smiled at you or no reason or maybe you ound a piece o paper that had been missing; no

matter how simple you believe it is, write it down in your journal Challenge yoursel to write down ve

things that happened during your day or which you are grateul

When you approach lie with a sense o gratitude, you become more present to the wonders o

lie, which allows you to enjoy more o these wonders But more than just making you eel good,

research suggests that while practicing gratitude, the body actually releases positive health-and

mood-enhancing neurochemicals in the blood stream As you continue this practice daily, youll be

programming your brain see more o the things that work well or you each day while generating more

o the health-and mood-enhancing neurochemicals that strengthen your body

Meditate or sit in silence

Spend time in a peaceul location, at home or in nature, practicing the ancient art o meditation While

you can use the traditional posture o sitting legs olded with your hands comortably resting on your

knees, it isnt necessary The key is simply to sit in a way that is most comortable or you Though

your eyes shouldnt be hard xed, allow them to ocus lightly on a single spot This keeps them open


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so that you are not inclined to all asleep You want to be both relaxed and alert Breathe deeply to

expel the carbon dioxide rom the base o your lungs and then resume a normal breathing pattern A

good way is to begin by practicing meditation or ve minutes and

then increase the time gradually You may also want to consider purchasing a guided

meditation or guided imagery CD Optimally, meditation o 30 minutes twice daily will help nurture

your sense o inner peace by giving you a break rom the chaos and turmoil o everyday living

From Oprah Winrey to Anthony Robbins, many celebrities and high-perormance individuals have

extolled the benets o meditation, which dates back to the 6th century The purpose o meditation is

to make our mind calm and peaceul It helps ree our minds rom the worries and stress which allows

us to experience true happiness Ater consistently practicing meditation, you will see improvement

in your ability to concentrate and express creativity Most practitioners also note less anxiety and a

higher level o understanding, which will be critical to your success as an entrepreneur Scientists

have discovered that regular meditation promotes improved health by helping to reduce stress levels

Reduced stress lowers the risk o health related issues such as depression, cardiovascular disease and

ulcers

Learn something new


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The most successul business owners stay mentally sharp by constantly seeking to learn new

inormation Challenge yoursel to spend 20-30 minutes each day learning something new It could

be reading books on better leadership or simply a recipe on how to make a low-at pizza The purpose

o this exercise is to keep your mind trained to receive and retain new inormation Audio books are

also an excellent tool or this exercise as they allow you to learn while driving, doing chores or just

relaxing

Consider thisi you make a commitment to learn something you didnt know beore, just how much

knowledge are you going to be able to acquire ater a year? Ater three? Ater ten? Whether the

things you learn become useul in running your business or it just makes you a better-rounded person,

those ew minutes o learning each day are undeniably time well spent

Optimally, preventative maintenance should be done daily or three times a week, at a minimum

Expressing gratitude and practicing meditation daily can oten put lie back into perspective and your

goals back into sight

Having a strong regimen that includes daily exercise and prayer is the

strongest orm o preventative maintenance that helps build up ourresistance to setbacks and provides us with uel to thrust us toward our

goals rom ourth to rst in priority

G I V I N G Y O U R S E L F A T U N E U P


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Planned Maintenance -

Weekly or Bi-Monthly Activities



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The man who acquires the ability to take ull possession o his own mind

may take possession o anything else to which he is justly entitled

- a n d r e w C a r n e G i e


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Go to a sae space and give yoursel a motivational or inspirational speech

While looking at yoursel in the mirror rom your sae space, tell yourselwith energy, enthusiasm

and lovehow wonderul you are, how strong you are, what a great business person you are, how

much you believe in you and how much others believe in you Be lavish and superfuous in your praise

o yoursel Remind yoursel o your goals and why they are important to you Remind yoursel o the

beauty you are experiencing in lie as you create your business and that your lie will only improve as

you travel urther down the path

The idea behind this practice is to rearm your belie in yoursel This positive sel-talk can help

counteract negative mind chatter and combat unhealthy, sel-deeating activities This kind o sel-talk

also encourages thoughtul action when aced with challenges or setbacks It builds a halo o sel-

condence and energy around you, which puts you in a better position to rise to the challenges youll

ace as a successul business owner

Go to a sae space and watch or listen to your avorite motivational speaker or preacher.

Your avorite motivational speaker or preacher is likely to deliver a message that can help rearm

your aith and inspire you to take action Having a person to whom you look up to use their words

to motivate and inspire you adds a dierent dimension to the exercise Furthermore, listening with



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headsets or earphones gives the added benet o blocking out other sounds and allows you to better

ocus on their message

At the heart o most quality speeches or sermons is a story o hope, achievement and endurance

These stories help us see that there are others who have had real lie situations similar to our own

By consistently opening yoursel to this type o reassurance and encouragement, you can use this

technique as a constant reminder that you have what it takes to succeed in your business and in lie

Go to your sae space, listen to music, sing and dance unapologetically.

Plato said, Music gives soul to the universe, wings to the mind, fight to the imagination and lie

to everything From your sae space, eel and enjoy the musicall o the sounds, beats, notes and

instruments Listen or the words in the song that speak to you, inspire you and make you eel good

Sing, dance and laugh out loud and allow yoursel the pleasure o eeling good

It seems that Plato was right that music isnt just music Researchers have ound that music has a

proound eect on the human body and particularly the part o the brain that will serve us as

entrepreneurs Music has been scientically proven to increase concentration levels, help improve

memory, increase creativity and improve problem-solving skills Both music and dance have also been

shown to release chemicals in the brain that make us happier, healthier and more cheerul



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These Planned Maintenance exercises are a constant reminder that you are much more than the sum

total o your daily routine In your sae space, inspirational talk and positive thinking become more

eective as you are in a more receptive state Away rom the hustle and bustle, you can nally give

yoursel room to step back and take a deep mind-cleansing breath


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Disciplining yoursel to do what you know is right and important, although

dicult, is the highroad to pride, sel-esteem, and personal satisaction

- M a r G a r e t t h a t C h e r


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a new business and can actually increase ones ability to take risks, a major attribute o successul

entrepreneurs Volunteerism has also been shown to oster or people a sense o control over their lie

and environment For entrepreneurs, this can be a key in helping to create the mindset we need to

ensure our businesses success

Experience nature

Visit a park, climb a hill, go to the beach, watch the sunrise or sunset rom your backyard Whatever

nature you have available to you, sit and experience it Marvel at its beauty, listen to its sounds, enjoy

its smells, watch how it moves and unctions and immerse yoursel in all o the lie going on around

you Use this time to refect on lie, its importance and your role within it

The benets o spending time in nature, which include reduced stress, improved mood and a general

improvement in physical and emotional well-being, have been thoroughly documented by scientists

However, new research shows that being with nature can actually impact our priorities and change

the things that we believe are important in lie The study suggests that by connecting with nature, our

priorities shit to a broader ocus on community and connection with others As entrepreneurs,

this greater connectedness allows us to serve more people through

our businesses as we become more present to the needs o others

and less ocused on what it is we want to provide as a product or



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service This broader ocus and greater connectedness orge characteristics in entrepreneurs that

allow us to live lie with purpose and passion in service to others

Get a massage or visit a spa

So many things that are good or your body (like exercise and eating a healthy diet) require physical

exertion and discipline Happily, massage is not one o them I youve ever visited a spa, you know

that a good massage can release tension rom your body and leave you eeling exuberated With

the advent o new membership-based and refexology spas, what was once thought o as a luxury is

aordable to the average person

Scientic studies have also proven health benets associated with massage treatments In comparing

biopsy samples, ndings revealed that massage actually mimics the eect o medicine in its ability

to reduce infammation It also promoted the growth to new cells in the body Keeping your

body t and healthy will allow you greater strength and stamina to

meet the demands o your growing business



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U U U

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The Tune-Ups exercises under the improvement maintenance section ocus on lie outside your

business This is because

Making space in your lie or something other than work does not take away rom your eciency

and eectiveness but actually improves on it Just like getting an oil change or tune-up improves the

perormance o your automobile, taking proper care o your mind, body and spirit will allow you to

perorm better, stronger and aster


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Completing Your

maintenance checklist



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The more you praise and celebrate your lie, the more there is in lie to

celebrate

- o p r a h w i n f r e y



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O

ne o the worksheets youll nd in the resources section o this e-book is a Maintenance

Checklist It provides a quick and easy way or you to keep track o the preventative,

planned and improvement activities youve undertaken Peter Drucker said it best;

The Maintenance Checklistallows us to measure how oten we are engaging in the specic activities

that support us in getting to our goals More importantly, it helps us to reinorce the signicance o

these activities and keeps them alive until we have ully integrated these behaviors into our daily lives

As you complete each step o your Maintenance Checklist, celebrate it Congratulate yoursel or

doing the preventative, planned and improvement maintenance that keeps you in mission-ready

condition This celebration will help you look orward to the next time you have the opportunity to

complete these exercises, which generates additional energy toward the activities and turbocharges

your results Know that you will be ortiying your resolve and strengthening yoursel against the

setbacks, preventing detours and ensuring you arrive at your destination in the astest time possible

what we measure gets improved



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Develop your own

Tune-Up Activity



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Using the lines below, develop your own Tune-Up exercise Be sure to share it with the community

at www.cececlark.com/communityand allow others to grow rom your work
http://www.cececlark.com/tuneuphttp://www.cececlark.com/tuneup


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Lets pretend you have decided to escape the rigid winter

in New York and take the eighteen hour drive south to the

beautiul beaches o Miami

Five hours into the drive, you decide to stop or ood and gas on the side o the interstate While

getting back on the highway, you mistakenly take the exit headed north Not paying attention to the

signs, you drive or another hour until eventually a sign catches your attention that says New York 120

miles This is what you would consider a setback a reversal in progress towards a goal

Although this setback might be very disappointing, it does not mean that you must give up on your dream

o arriving in Miami By understanding where you are, getting o the highway as quickly as possible

and then immediately getting back on the road traveling south, you will still arrive at your original

sunny beach destination Emergency maintenance exercises are designed to

help you quickly get back on the road in the right direction once you

have experienced a setback



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Although not always easy to detect, a setback always shows signs and typically has an identiable

beginning

1. You realize that youve been hearing old negative chatter in your head multiple times in a

week

2. You discover that you have gone several days without ollowing your daily action plan

3. You realize that lately you have been irritable and easily upset with very little reason

4. You notice that your energy level have begun to decrease and without reason, you are oten

very tired and excessively sleepy

5 You notice that youre reverting back to old activities that you may have previously cut out

o your lie (smoking, excessive TV, excessive spending, etc)

Here are ve signs that you couldbe experiencing a setback:


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1. Acknowledge it.

Write down in your journal or simply state aloud, I am experiencing a setback This helps the truth

surace rom your subconscious to your conscious mind, so you can begin doing something productive

about it

2. Understand its source.

You will want to recognize where your setback came rom and what could have triggered it It could

have been triggered by a troubling news item or something deceptively trivial, such as comment rom

someone on Facebook It could be the stress o a task It could be rom the disappointment you

eel because you didnt keep a commitment to yoursel or achieve a short-term goal Honesty and

objectivity is important in this step Dont be unnecessarily hard on yoursel and dont succumb to

rationalizations just to make yoursel eel better Be truthul, objective and actual Investigating the

root o a setback should be just a review o what happened, nothing more Once you understand

where the setback came rom, youll be better equipped to prevent them in the uture

I you experience a setback and require emergency

maintenance, the ollowing ve steps will help get things

back on track



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Once you have acknowledged the setback and understand its cause, you will need to do something

out o the ordinary, as a way o making a stand or your goals and yoursel Choose one o the Tune-

Up activities in any o the three sections above: Preventative Maintenance, Planned Maintenance or

Improvement Maintenances Choose an activity that is bold and energizing, and as you complete

the exercise, give 100% o your energy, eort and emotion to it With this statement, you are letting

both your conscious and sub-conscious know that you are bigger than this setback and that you are in

control o your lie Repeat this process or one week, selecting a dierent Tune-Up exercise each day

4. Recommit.

Ater having taken the stand or yoursel and your uture, recommit to resuming the activities that

lead to your goals Start by reviewing your Commitment Statements From your sae space, read

them aloud to yoursel Allow yoursel to experience the excitement and enthusiasm you elt when

you created these statements Remind yoursel that you are worth committing to and how importantit is or you to honor the commitments you have made to yoursel Thank yoursel or honoring your

own commitments Remind yoursel that you do that because o how much you value yoursel Thank

yoursel or the boldness and strength it took to develop these statements and commit to them

3. Take a Stand.



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5. Reafrm.

Next, while still in your sae space, review your Daily Action Plan Review each item and think about

to which particular goal it is connected Write down the importance o these goals in your lie and

list ve ways that each goal improves the lives o those you love Remind yoursel o the times in the

past when you have most enjoyed the activities rom your Daily Action Plan Remember the rst

time you ran a mile without stopping, remember when you received your rst sales order, think about

how you elt when you received praise rom a customer on your website Remember how wonderul

these experiences were and eel the excitement they generated within you Once you are ull o these

emotions, have generated excitement and anticipation around completing each o these, you will

have rearmed, renewed and strengthened your commitment to your daily action plan


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resources



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Below, I have provided links to worksheets, templates and other resources that I hope will support

you in building your own preventative maintenance routine You will nd that proactively caring or

yoursel rom a holistic standpoint will make you a happier human and a more eective CEO I hope

that you will live your days with passion, always nd yoursel in balance and that you will create or

yoursel a lie that you absolutely love

Committment StatementsMaintenance Checklist

Daily Action Plan

Create Your Own Tune-Up

CeCe
http://www.cececlark.com/resourceshttp://www.cececlark.com/resourceshttp://michaelhyatt.com/more-margin.htmlhttp://www.cececlark.com/communityhttp://www.cececlark.com/communityhttp://michaelhyatt.com/more-margin.htmlhttp://www.cececlark.com/resourceshttp://www.cececlark.com/resources

giving yourself a tuneup: keeping your mind, body & spirit in mission-ready condition

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