Luci Gabel—On Leadership, Life, Health and Happiness Luci Gabel

The U. S. has been in a severe heat wave. For the last 10 days or so it was in northern California and the northwest, and now it's moving east.

I was traveling up the coast last week and much of my exercise is outdoors—especially cardio. Do you exercise outdoors in this heat?

Many of you want to keep working out because it's part of how you keep our optimal performance: it keeps your energy and your mood high; it regulates your sleep, digestion, metabolism and more.

If you're an outdoor exerciser you can keep up your routine—with a few modifications.

Some of these you'll already know but they're a good reminder. Others, you may not know, or may have forgotten.

For example, did you know that your hydration needs to start long before your workout?

And also, did you know one of the signs of heat exhaustion and heat stroke is dizziness and confusion?

Heat exhaustion and heat stroke doesn't only happen if you're working out in the heat. It can happen to anyone with prolonged exposure. Listen for more details.



#heatstroke #heatexhaustion #headache #exercise #heatwave #heatindex

There’s a trend these days for:
setting boundaries; sticking up yourself; letting people know they’re crossing a line that’s not OK with you; telling people if they’re asking for something that’s over-the-top or too much.

This can be a good thing.

Because we need to make sure that we can take care of ourselves, both mentally physically and emotionally.

And if we’re constantly saying yes to everyone else it usually means were mostly saying no to ourselves.

But there’s a side side-effect from this.

Relationships are being damaged.

It’s not because we've finally decided to set boundaries or to ask for what we need.

It’s because when we finally decide to say something, we do it wrong.

We don’t know how.

We step into it and run around like a bull in a china closet, leaving a bunch of smashed glass behind us.

And then we walk away leaving the other person to pick it all up, wondering what just happened.

There’s a lot of talk in the media about speaking up for yourself, but not a lot of talk about how to do it well.

And although it can and should be liberating, I’m seeing some of the negative consequences on the other side of that.

Lately I'm finding myself more frequently helping people explore how to set boundaries, or change dynamics of a relationship, while keeping the relationship in-tact.

You can move out of silence into speaking out for yourself in a way that preserves your relationships from trauma, saves your reputation at work, saves your job, and even help those relationships get better, whether they be in family life, social life, or at work.

You can skip the part where you leave a mess.

Specifically we’ll cover 3 of the most dangerous traps people fall into when they’re speaking up for themselves:

Speaking with anger
Making assumptions
Waiting too long to speak


Additional, helpful episodes:
Episode 5
Episode 11
Episode 21

Link to questions download PDF: https://www.lucigabel.com/pl/2148418244

Here we have an incredible, motivational story about the power of the human mind, body and spirit. An example of moving from the biggest challenges and the lowest depths in life, to a place where you thrive. 



A champion in life and sport, Peter Twist coached medal-winners in the National Hockey League, became a worldwide fitness-industry legend, and continues to be a successful business owner and leader today. 



In our deeply moving & inspiring, conversation, Peter shares his personal story of how the tools and philosophies he developed through a life of coaching and training, building a business, building sports teams, and training people to win, helped him out of one of the most intense physical and mental challenges of his life—battling cancer. 



Pete generously shares his personal strategies for creating a mindset for success and resilience, and how to move through life's toughest challenges. 



Join me in this meaningful, uplifting and motivational conversation with Peter Twist. 



You can find Peter here: https://twistuniversity.inspire360.com



Peter's program Champion Mindset and Mental Wellbeing can be found here: https://twistuniversity.inspire360.com/p/champion-mindset-mental-well-being



Peter's program Art of Fascia Line Training can be found here: https://twistuniversity.inspire360.com/new-art-of-fascia-line-training



For more frequent connection and messages, follow us on Instagram:

https://www.instagram.com/lucigabel

https://www.instagram.com/coachpetertwist

Criticism is hard to take. And if you decide to be a leader, or to assume a leadership role at any time, it's important to build yourself into someone who can listen to criticism and take it as the gift that it can be. 



If you're a perfectionist, it's a lot harder to do. And that was my difficulty in the past.



In this podcast,  I share my personal experience with handling criticism when you’re already hyper-critical of yourself. I provide tips on how to handle criticism constructively, accept feedback, and use it for self-improvement. 



And we get a special guest appearance from the guy that wanted to clean my room.



I’m in a hotel in Vancouver this weekend! 

See my instagram and Facebook pics if you'd like to experience it with me.



Episode 21: How to reduce stress

Episode 10: Healthy Conflict Culture

Episode 8: How to give advice so people want to listen

Episode 5: Difficult conversations and how to make them easier

Stress can impact your mental capacity and overall health.



We all have different reactions to stress in the sense that we've been brought up differently, we've all had different life experiences, and there are different circumstances that bring up stress for each of us.



But there are some things that happen to all of us during a high stress situation, and those are the things that are essentially in our DNA.



Discover the impact of stress, the detrimental effects it has long-term, and tips to get out from under it in this latest episode.



Related episodes:

Episode 20: Long term mental energy

Episode 18: Mindset—It's more than what you're thinking

Episode 14: Everyone has a plan until they get punched in the face

Episode 11: Quiet your mind to be a better leader



Research articles:

Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/



Dee G, Ryznar R, Dee C. Epigenetic Changes Associated with Different Types of Stressors and Suicide. Cells. 2023 Apr 26;12(9):1258. doi: 10.3390/cells12091258. PMID: 37174656; PMCID: PMC10177343.



Hing B, Braun P, Cordner ZA, Ewald ER, Moody L, McKane M, Willour VL, Tamashiro KL, Potash JB. Chronic social stress induces DNA methylation changes at an evolutionary conserved intergenic region in chromosome X. Epigenetics. 2018;13(6):627-641. doi: 10.1080/15592294.2018.1486654. Epub 2018 Aug 5. PMID: 29943663; PMCID: PMC6140912.



Janssen JAMJL. New Insights into the Role of Insulin and Hypothalamic-Pituitary-Adrenal (HPA) Axis in the Metabolic Syndrome. Int J Mol Sci. 2022 Jul 25;23(15):8178. doi: 10.3390/ijms23158178. PMID: 35897752; PMCID: PMC9331414.

https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response



Let's keep in touch!

Find me for more frequent interaction on TT, LI, FB, Insta

Based on what I’ve seen and current science, there are 6 elements that affect your brain energy.

They influence your success at work and in relationships, your leadership abilities, and the success of your team and your company if you have one.

They also affect your health and longevity all the way down to your DNA. (But that's for another podcast.)

They all work together. Each one affects the other. 

Join me as I talk about them.

Want to remember these?

Download the free PDF: "6 Aspects of Mental Energy" to add your own personal notes to, place it at your desk or on your wall.

https://www.lucigabel.com/6aspects



For more depth on these major aspects I discussed, tune in to these episodes:

Mindset: It's more than what you're thinking. Episode 18

Everyone has a plan until they get punched in the face. Episode 14

Quiet your mind to be a better leader. Episode 11

The easiest exercise with the highest return on investment. Episode 9

Italian eating habits: How do they get away with it? Episode 6

Your brain's optimal performance: Sleep, hunger, work. Episode 4