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INSIGHTS FROM AN OLYMPIAN BY JOHNNY QUINN | @JOHNNYQUINNUSA

Archive for the ‘Routine’ Category

My Morning Routine (Timestamp)

Friday, March 20th, 2020

The key to a strong morning routine is to keep it simple and consistent. The first two hours of my day looks like this: 5:35 AM – Opportunity Bell (Alarm) I lay out my clothes the night before so I do not waste time trying to figure out what to wear. It is like elementary school all over again. 5:35 AM – Hygiene  I brush my teeth (duh!) and shave. I use video email to connect with clients and prospects, and a clean shave looks better on camera. Plus, my wife likes me with a fresh shave so it is a win-win. Also at 5:35 AM – Priority Time (Audio)  Last year, I read through the bible chronologically with the Bible Recap (it was fun and super easy to follow). This year, I am doing a deep dive into the New Testament with the YouVersion bible app. Listening to the Word of God as I wake up transforms my heart and my head. It sets the tone for the day. I like maximizing my time during mundane tasks such as toothbrushing and shaving. 5:45 AM – Morning Brew I keep it simple with a nice glass of freshly squeezed orange juice. 5:45 AM – 6:05 AM – Priority Time Continued Enjoying my fresh morning brew, I read my bible plan study guide notes for a deeper understanding of what I listened to during my brush/shave time. I watch any corresponding videos and I pray. Sometimes, I read out loud Zig Ziglar’s Self-Talk Card (but quiet enough not to wake anyone up). I use Zig’s biblical version self-talk card. 6:05 AM – 6:15 AM – Email and Socials I check my email and social media. I have to be intentional on not checking my email or socials before Priority Time, otherwise, it turns into Time Suck Time. Have we connected…

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Eat Breakfast Like a Champion

Sunday, February 28th, 2021

As a U.S. Olympian, former pro football player and business owner, I am always looking for ways to increase my performance and production. The foods we choose to eat have significant power in impacting our performance and production, along with our day-to-day and long term health. What we eat, done correctly, can be a game changer! During my first season in bobsled, I was traveling and competing in Europe with Team USA and had the chance to meet Dr. Scott Stoll who was on the 1994 U.S. Olympic Bobsled Team. Dr. Stoll is a member of the Google FoodLab, serves on the advisory board at Whole Foods for their healthcare clinics and served as a member of the Whole Foods Scientific and Medical Advisory Board. Dr. Stoll is the Chairman of the board for The Plantrician Project. He is also the author of Alive! which I would recommend. Dr. Stoll was with us for a few weeks on the bobsled tour helping out as a doctor on staff and I was determined to question him until I knew the industry secrets. What does it take to become an Olympian? How important is food for peak performance? Which foods will help get me there? He gave me the answers to the test and I am here to pass them on. His family had been following a plan for years; they were delighted with it and it all starts with breakfast, as every good day does. With the mentality that this smoothie is the correct blend of all I need to perform to my peak and it tastes good! This is the kick off to the day that fuels my greatest mindsets. So every morning, I pull out my blender and make the most powerful breakfast known to man! Blueberries (1/4 cup)…

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My Evening Routine

Monday, February 15th, 2021

An evening routine allows you to finish the day strong and positions you for a productive tomorrow. I learned this concept from the book The Compound Effect by Darren Hardy. The author ushers in the idea of structuring your day and maximizing your time with bookends. Think of a traditional bookshelf loaded with books.  There is a bookend on the left and a bookend on the right, with all the books standing tall in-between. You can do the same with your day. Create a bookend in the morning and other bookend in the evening, to help hold your day together. My evening routine is not timed stamped like my morning routine, but here is what I do before bed, in this order. Stretch I use an App on my phone called GOWOD. I have the paid version and it helps improve my mobility (a.k.a flexibility in joints/muscle tissue).⁣⁣ I do 15 minute sessions and after 10 hours of combined time (40 days x 15 mins), I am seeing healthy improvement. +20% progress!⁣⁣ The App is nicely designed and user friendly. Side note, my wife (Amanda) prefers the Peloton stretching classes with are fantastic, too. Clothes I layout what I am wearing to workout in the morning and what I am wearing to work. It may sound elementary but it is true. It is one less thing I have to do/think about in my morning and it is an easy win before I call it a night. Read I have an old school Kindle which works great (the newer version looks cool, too). I don’t read business books before bed, otherwise, it will keep me up brewing new ideas. I prefer Christian books as I doze off to dream land. Do you have an evening routine? I would love to hear about it….

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