December 13, 2023

2023 December Energy Check!

Spartan Warrior, LLP

‘Tis the Season!

“It’s that time of year!” I hear that phrase a lot these days. What does it really mean? Does it mean that it’s the time of year where Christians celebrate the
birth of Yeshua (Jesus)? Does it mean that it’s the time of year where other faiths celebrate their traditions? Is it referring to the eager anticipation that children have for what gifts will await them? Does it mean excitement for vacation time with family
or seeing loved ones who don’t live near us? Is it about the hustle and bustle of scampering to buy presents, hang decorations, and plan parties? Could it mean that we extra indulge in sweets, alcohol and comfort food? Does “it’s that time of year” mean we’re
anxious or worried about end of year performance reviews? Sad about the loved ones that are no longer with us? Regretful about choices we made (or didn’t make) throughout the year as we reflect back? Worried about traveling in inclement weather and getting
stuck at an airport? Dreading the bills that will show up in January?
The answer is yes. Yes to all those things and more. “It’s that time of year” can mean just about anything but when I hear it the most, it’s around a situation that is exasperating or unexpected. Whatever you may be feeling or experiencing as we navigate through
December, know this: YOU ARE ALWAYS AT CHOICE. Let’s talk about some simple things you can start doing today that will help you to be purposeful with your time, with your thoughts, and with your actions as we close out this year and look forward to 2024.



Purrrrrfect Sleep

Quality Over Quantity

Everyone has heard about the importance of sleep and that adults should be getting 7-8 hours every night. Quantity is important but what is even more important
is the quality of the sleep that you are getting!
What actually happens when you are asleep? Sleep is when your body rejuvenates itself. Every system is doing a sort of housekeeping; cleaning up things, setting things in order, repairing broken things, getting rid of harmful things, restoring to a reset point
where the body can operate optimally once the sleep cycle ends. I’ve known this for a long time but was amplified to me in the US Army. So much so that I developed the ability to sleep anywhere and at any time! Unconvinced? Well then, let’s geek out a bit!
According to, sleep researchers have many theories for why sleep is so important but the two I want to share with you have ties to both mindset and health.

The Restorative Theory

This theory states that during sleep the body literally repairs itself at the cellular level. Studies suggest that sleep is linked to hormones and cells that impact
growth, cell repair, tissue regeneration, immune system efficiency, and the activation of stem cells. Stem cells promote healing and some believe longevity.

The Brain Plasticity Theory

This theory states that brain development and function rely heavily on quality sleep. Good sleep enables the brain to focus, remain alert, and learn new information
more readily.

Now that you know why you should care about the QUALITY of your sleep, let’s dive in to how you can ensure that you are doing everything you can to optimize the
hours of sleep that you have available. Here’s a technique that you can start using tonight. I challenge you to give it a fair trial for at least 10 nights.

The 3-2-1 Sleep Formula

3 – Three hours before bedtime, STOP EATING!
Ouch, I know that may hit hard for some of you. No popcorn, cookies, chips, pretzels, nuts, fruit, ice cream…no food period. Why? If you eat within 3 hours before bedtime you’ve robbed your body of some of its restoration time. You’ve basically given it
work to do. Instead, drink water (not beer, pop, or juice).
2 – Two hours before bedtime, STOP WORKING! Oh no, this one really smacked some of you…those who can’t ‘not’ answer emails either via laptop or your cellphone…those who are going to
do some “catch up” after the kids go to bed. Why the ‘no work’ rule? Because what you think about 2 hours before bedtime is what your brain will continue to work on when you go to sleep. Instead of doing stress related things like working, consider this 2-hour
window your time to prime your brain with anabolic thoughts and activities to direct the subconscious once you do go to bed. If you are waking up in the morning now and feeling exhausted even after 6-7 hours of sleep, it’s because your brain was focused on
stressful things instead of rejuvenating with uplifting things.
1 – One hour before bedtime, NO SCREENS. No iPAD, no laptop, no cellphone, no TV. Wait, what??? Yes, you read that correctly, no screens. It’s well documented that the blue light from
screens inhibits the release of melatonin which is what signals your body to sleep. Second, most of what you are watching on those screens is stress related…again priming your brain for a night of fitful worrying. What to do instead? Establish your bedtime
routine. Reflect on what you are grateful for, read a book, listen to music, stretch; think of this time as sleep preparation.

Interestingly, the lack of sleep or the lack of quality sleep increases stress. Prolonged periods of stress negatively impact a person’s ability to sleep. See the
problem? If you are stuck in that do-loop then try the 3-2-1 Sleep Formula for 10 nights and see what happens.

Sources:; Brendon Burchard, Growth Day



Be Different

Separate From the Pack

One of my favorite performance coaches and speakers, Ed Mylett, has a great podcast and every December he talks about “Separation Season.” This is simply the concept
that if you don’t do what everyone else is doing but instead do something more, or something better, or something new…you will separate yourself from the pack. Yes, you could do this at any time of year, but the peak opportunity is from Thanksgiving to mid-ish
January. Why? Because that’s the time of year when most people slow down. They stop pushing toward their goals or they just stop. While they’re stationary, you can propel yourself forward.

This could be at work or at home. It could be relative to health (nutrition, exercise) or sleep or simply putting some distance between CURRENT you and FUTURE you.

Professionally, when everyone else is basically not working after lunch you could commit to doing a “power hour” of focused work. Maybe it’s doing one more rep at the gym. Maybe it’s eating 2 cookies instead of a dozen. It could be carving one hour of really
quality time with your significant other. Or maybe it’s simply reconnecting with people in genuine conversation. The concept is to leverage the lull that engulfs 99% of the world and use it to your advantage. This is a competitive advantage, whether we’re
talking about business or your own self-development. Everyone else waits ’til January to “get back in shape.” You could start now. Everyone else gains 10-15 lb over the holidays, you could moderate your treats to avoid or minimize that weight gain. Everyone
else puts themselves further into debt with excessive purchases, you could create ways of giving that don’t break the bank. Everyone else says “someday,” you could say “today!”

Start by listening to Ed explain it himself here:
Separation Season




Go Be Great!

I am very grateful for a fantastic 2023 and have already started my ramp up for 2024. Yes, I’m taking time to enjoy the holidays, spend time with family, and create
more awesome memories. At the same time, I’m using the lull period to propel myself and my goals forward. You can do both! Remember, there are boundless possibilities on this life journey; you are your only limit.

If you are stuck in the rut of existing rather than growing and thriving, we need to talk! I’ve had the joyful privilege of helping 33 clients improve their mindset, performance, and health this year. I’ve been blessed with working with three great companies
and their leaders to develop and implement Personal Leadership Philosophies, coach employees, and optimize operations.

Now is the time to book your consultation session with me, before my calendar is maxed out!


God Bless you & may you have a Joyous New Year,

Diane Wilhelm



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December 13, 2023


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