Thank you. Super excited to be here today, and welcome, everybody. So I want the session to be really high energy and as interactive as possible.So you've got the chat at your disposal, and I'm gonna ask you some questions, actually. And I'm really curious to see your answers and your reactions. So please feel free to drop your messages and your your chats and your reaction anytime here in the chat. And, actually, I want to get started with a little bit of a warm up question because right now, mid December, almost end of the year, and I'm pretty sure almost everybody or everybody has already done your end of year review, haven't you? So my question to you is, which kind of KPIs have you been tracking actually this year? Have you been tracking maybe revenue growth? Have you been tracking maybe efficiencies or if you're working in AI AI adoption?

So, usually, those are the ones that we are tracking, right, and that we are getting assessed on in our end of year review. But my question here to you is as well, how many of you actually have set personal KPIs for yourself and for your own well-being? And by personal KPIs, I don't mean those kind of targets like finally clean out the basement or renovate your kitchen. I mean, real KPIs for your well-being, like hitting your sleep targets of seven hours or hitting your 10,000 steps or seeing your friend and reading a book or, I don't know, signing up finally to this Japanese class or to this cooking class. So have you been tracking your own personal KPIs? I shall be tracking. When you focus KPI. One book a month, that's very good, Tony. Really congratulations. I think I have read, to be honest, probably only two this year. So very good very good one.

So for those ones that of you, don't feel bad about it. Right? Okay. What are intake goals? These are really good. Workout goals, nutrition goals. You on the right way, Doris. Amazing. For those of you that have not yet been quite there and didn't have a personal goal or KPI to track, what was actually holding you back? Was it like a last minute client call or that PowerPoint deck that still needed some amendments? Was it a sick kid? Is or even worse, a sick husband. Right? I mean, let's be honest. That's even worse. Now I understand. There is sometimes a lot of, you know life happens, and there are things that are holding us back. Right? But let me just tell you a bit of a little bit of a background and story. So as a kid, I always wanted to go to the Olympics.

And as a matter of fact, those pictures that you see on screen right now, the ones that are probably, you know, in the middle, near generation might sound still familiar to you. So those were my heroes of the Olympic games, you know, of, Barcelona in 1992 and Atlanta in 1996. And even, you know, at the Tour de France in '97, turns out some of them were actually a bit dope, but that's a totally different story. But those were my heroes. I wanted to be at the Olympics so badly. Well, spoiler alert, my Olympic dream didn't quite happen. However, I'm pretty sure I'm holding the unofficial world record for being the best mom and the wife and a manager and a mentor and a birthday party planner and a nurse and a teacher and a cook and a storyteller and holiday planner and a lot more. And if this rings a bell, if this sounds familiar to you, this actually means that as women leaders, we are juggling a lot of multiple responsibilities both professionally and personally.

Right? So here's a thought for you. What if we started to lead like athletes? Right? Exactly, Natalia. You're also saying we're juggling insane amounts. Right? And but how can we actually make this, you know, work for us? And so I I came up with this idea. I was like, what if we let like athletes? What actually if we treated our body and our mind as our most important assets? Right? And what if we actually treated self care, like really taking care of us and of our body and our mind as not as a luxury, but actually as a performance KPI, just the way that we track as well revenue growth and efficiencies. Now let me tell you a bit of a personal story, how I got to this conclusion. Look. A couple of years ago during the pandemic, I built a global operations app. You know? I managed a team of 200 people.

Mostly of them, they were young graduates, really or young professionals fresh out of universities. They were based in three different countries. They were delivering services across three continents. And you you know what? The delivery pressure was insane. It was really intense. We worked, like, eighty hour shifts, and we worked weekends and nights and on holidays. And at this time, by that time, I was also solo parenting two little kids there by the time they were, like, four and eight years old because my husband, he was on a long term work assignment approach. So I was doing it all. I was doing, you know, the school runs and the homework and the birthday parties, the dance recitals and the football games, plus the full emotional load that comes on top of it. Right? And to be honest, I thought I can handle it all. Nothing could stop me. Right? However, to be honest, I hardly made it to my weekly Pilates class.

And there was one night where I woke up like this. I couldn't breathe at 02:00 in the morning. I had a full blown anxiety attack. I had a rash all over my body, and I had to call a neighbor to stay with the kids while I was admitting myself to the hospital. I was, like, in the ER, and I was and this happened twice. This didn't happen once. This actually happened twice. And you know what? I still thought I could handle it all, and I was pushing through, and this was not even a wake up call for me. I was just saying, another thing. You know? I was just gonna go with it. However, then everything changed. So suddenly, senior management changed, and everything that I build, that I've done, and that I've decided were suddenly questioned. And, the next thing I knew was game over.

I was out. I lost my seat at the table. And and you know what? This hit really hard. So I to be honest, I hit rock bottom there. I was angry, and I was mad at me and at the world and everything. But then I thought, you know what? If this happened to an athlete, they face setbacks all the time. Right? It's like they don't always win. They don't always hit their personal records. So I was like, okay, Carly. Give yourself right now one day to feel angry and to feel sorry about yourself. But you know what? Deep deep down in self, there was still this competitiveness. You know? And I was saying, I'm just gonna get over this. And when athletes face setbacks, they don't give up. They bounce back, and they bounce back way stronger and with way more determination. So I set myself a goal.

I was going to get strong again, but not only physically, especially mentally. And you know what I did? So I downloaded an app, you know, got a couple of dumbbells, set up, you know, my yoga mat, then I started doing some homework outs, and I liked it. And you know what I did? I kind of consistently blocked my lunch hour, and I consistently made it to that time, you know, and worked out. And and this for me became a nonnegotiable priority. It was, like, consistently, religiously showing up for myself every single day. And this feeling of consistency gave me control and security again. And and that already felt good, and I was starting to feel stronger, not physically, but especially mentally. But then something else happened, and this is then where this entire magic happened. I got hooked. You know? It's like it wasn't dumbbells and mirror. It became way bigger.

So the dumbbells, it became really heavyweights. They became CrossFit classes. They became new KPIs. Like, I started tracking my protein intake. I started controlling my running pace and the weights that I was lifting and the sleep. And then I started signing up for all kind of races, the ones that you see here. So, like, the new Hayworks races, you know, it's like a hybrid race where you lift heavy and you run, and the Spartan races where you crawl through the mud and through underneath park wires. I was like, that was my new that was my new, I don't know, my new routine. Right? And and the funny thing is what actually started as a coping mechanism was, turning actually into a lifestyle.

And it's it's a shame that the video isn't working on this in the slides, actually showing me at a CrossFit competition. And and you know what? It felt so good. I was lifting these heavy weights, and I was like, I'm getting control back over my life. So what my conclusion is of this entire story is, like, it didn't just fix my body, but you know what? It rebuilt my my confidence, and it makes me a much better leader. Because you know why? When I go to these workout sessions and I come back to the office, you know, and I was like, I'm super high on dopamine and on endorphins, and I have fresh ideas, and I feel, like, loaded with energy. And to be honest, I think it makes me a better leader. I think it makes me more resilient. It makes me more, I don't know, more energetic and happier.

It makes me way more bearable for my entire environment. And when I talked with Paulina just before the session, I was like, I think it makes us a better version of ourselves. Right? And and I think it makes us, yeah, a better leader, a better mom, a better friend, a better colleague, a better teammate. It's really just gives you the strength and the resilience, right, to juggle these things. Because I said to myself, hell, if I can lift 80 kilos and do 10 pull ups and 50 burpees in a row, I can as well lead AI transformation initiatives and speak on a conference and plan my son's birthday party, you know, so I can juggle it all. And and that's actually a very funny conclusion that I came to. I thought, why don't I share this with you, you know, as a kind of, framework?

And because it helps people, you know, when you've got a framework, when you got, like, a certain pattern, I think it helps you as well to build this for yourself. And I think this is my goal today. I want to share this with you because, I think everybody in the end can build those habits. Right? So how can you do this? What what's, you know, what's the magic behind it? It's actually quite simple. It's four simple, easy steps. So and I think I saw this as well and just checked before someone typed it. It's discipline over motivation. Discipline beats motivation every single time. You don't always feel motivated, you know, to go for a run or to do your workout or your Pilates class or do something for yourself. However, athletes, they don't wait to feel motivated. They simply show up and they train.

And if you make this a habit for yourself, like a habit just like brushing your teeth in the morning or sipping your morning coffee where you don't even think about it, you just do it. I think it starts becoming, you know, really a very consistent habit. So my I mean, everybody in the end, you know, they got their own logistics, and they see what it what works out best and how often every week. And if it's in the morning, at midday, you know, at the end of the day. But, to be honest, it is really important, you know, to find a time slot and to block it out religiously and then just to plan everything around it. But this time, really prioritize this for yourself. K? And really make this nonnegotiable. Make this consistently, you know, your go to slot that you pluck out for yourself. Okay?

Number two. And I think I just got it here as well, Steve. Right? You said or Steph, you just said get some rest. Absolutely. You know what? Actually, growth happens on rest days. So recovery is so an important part of your training plan. You need to get rest. So you need to train, you need to work out. Right? But you also need to rest and you need to fuel properly. And by fueling, I mean, it was like trying really to to eat a balanced healthy diet, you know, get some hydration and and just being mindful of this. But, also, you need rest. And if your body just, you know, isn't isn't ready and needs some rest, by by all means, really try to to rest and and and get as well your seven to eight hours sleep in because this we make so much better decisions as leaders when we are rested, and we had our seven to eight hours sleep.

And think just from experience. Right? And I I probably know those situations where, you know, you're in a meeting and you're pitching and you don't want to pitch an idea and suddenly it's your colleague that sells this area for his own, or you're suddenly you know, your project delivery deadline, you know, is at risk because of some last minute incidences.

How would you react in those situations if you only got three to four hours of sleep versus consistently seven or eight hours of sleep? You're much calmer. You're way more resilient. You're more rested, and you take way smarter decisions. Okay? So super important. Like, really be mindful of of your nutrition and especially of the rest that you're getting. And listen especially to the signs of your body. Don't wait until you're in the ER. Right? Until you look like I did and got an anxiety attack. It's like, really listen to your body. This is so important. Number three, it is you don't have to do this on your own. It's like athletes. They don't train by themselves. They have coaches. They got physiotherapists. They got nutritionists. They got family and friends cheering on them, you know, from the sidelines. So I think this is really important.

And I think Anna as well mentioned this in her chief in tech work. You know, you need a support network. You need mentors. You need sponsors. You need allies. And you know what? As leaders, you need your network. You need people that are supporting you. And if you want to create a habit for your self care, I think it's always fun, you know, to sign up to some classes, let it be cooking classes or pilates classes. You meet some great, fun, new people. You know, you kind of brought in your network. And especially, you got these people, you know, that that support you, that lift you up, and that really kind of motivate you, you know, to to push beyond your limits. So number three, really look up for your crew. In my case, this is a, my my CrossFit team, you know, at the gym.

So I am I'm they they really kind of support me, and and it's just so much more fun when you do this, you know, in a in a team or in a community environment. Okay. And the last part, you would probably ask yourself, why why is it important, you know, promotion visibility? You know what? I think we should talk about this topic way more often because we shouldn't feel guilty when we block our time for ourselves and sneak out the office, you know, to go to, you know, our Pilates class or or make it, you know, to our Japanese class. We need to speak about this, and we need to set boundaries, and we need to make it visible. And we need to clearly communicate that this is the time for ourselves, and this makes me a better human and a better leader and a better manager. So and we need to visibility. We need to give it visibility.

And I think especially for the next generation that follows us, it is so important that we lead, you know, as a role model. And I think the gen zed really hits it. They don't work necessarily. There's eighteen, ninety hours anymore, as as we did ten years ago. So I said, no. I've got my friends and my hobbies and my boundaries, and I think this is really healthy. And we should make it visible. We should shout it out to the world and share it with everybody because I think we are setting a very clear role model here for us and for our colleagues and for the next generation. So and if if you just check out my LinkedIn profile, you probably see a lot of, of posts that look like this. And I'm sharing this with the world. So whenever, you know, I compete in a race, I'm like, I shot it out. And I was like, why not? It's not bragging. It's really you know?

And I was like, hey. You hit a new person record. You know what? I think the engagement I get on those posts is way higher than when I speak about work related issues, which is really interesting. And and you connect so much more deeply with other people, you know, about kind of hobbies or interests outside of your work. And you create way better, deeper connections, you know, and and very interesting connect you know, conversation started. You did your first smart run last year. Congratulations, Doris. I really want to sign up for this, but I think they're only running in The UK, but I definitely this is definitely on my on my to do list. So shout it out to the world. Right? Share it with everybody. You get so great conversation stories.

People, they will stop, you know, at the coffee machine, at the vending machine and say, oh, Connie, I saw you doing this race. How did it go? I was like and you have very different kind of conversations and relations, you know, with with people than just talking about work related matters. So this is my personal story that I wanted to share with you. And, look, I totally appreciate it. That doesn't really work for everybody, and you have very different interests. But I think there are certain reflections, that right now that we are approaching the holiday period. Right? And and we got hopefully some some more time and quiet time as well for ourselves. So and and sorry. Before I go to this point, thank you, Nata. Your normalizing is so incredibly powerful. Absolutely. Absolutely. I think this is super important normalizing, that we take care of ourselves. It should become the normal state.

It shouldn't become the exception anymore. We shouldn't see strong as and that's actually the one point that I want you to think about. Strong is not pushing through. Strong is actually taking care of ourselves. Right? And I think this is so important. How do we define strength? Pushing through, really, not ignoring the signals that our body is giving us until it's too late, until we hit rock bottom? No. I mean, we should really see strength as taking care of ourselves because if you're not healthy, if your health is not prioritized, you are not being a you know, you cannot deliver. You cannot be for me. You're not a good mom and and, and a colleague and a manager and a leader. So I think it's really exactly, Katie. Right? Overwork is still seen as a badge.

For me, it's time to to change this paradigm and say, we work, we deliver, we deliver on our projects, we deliver on our deadlines, but let's take care of ourselves. Because, to be honest, you are so replaceable at work. If you're not being there anymore as an asset at your work, you're not replaceable at home at home. You're not replaceable for your kids or for your friends or for your husband. You're not replaceable at home. You're replaceable at work. So you really need to prioritize yourself and your health. Okay? So this is a super important message that I want you to reflect about. And this actually takes me to the next point. Exactly. You're not replaceable at home. Absolutely. How do we make space for ourselves without feeling guilty? I mean, you know this properly.

If you sneak out of the office, right, in order, you know, to do something for yourself, you feel guilty because you're not doing your job. However, if you're at work, you know, and working some extra hours, do you feel guilty because you're not at home with your kids and with your family and and, you know, having dinner or studying with them for your homework? If you're with your kids, are you feeling guilty because you haven't done something for yourself? Isn't this, like, a vicious cycle? Right? Do you I mean, really raise your hands. I mean, I I used to feel and I still have this mom guilt. There's this guilt, you know, of not being there, you know, but you cannot multiply yourself. You cannot be at three places at the same time. So, really, how can we, in our mind, make it you know, understand ourselves that we need to make space for ourselves?

That's super important because we need to prioritize our health without feeling guilty. Okay? This is super important. Don't feel guilty. You're doing something for yourself, and you're showing them up as a better version of yourself afterwards. K? Then also and this is very individual, the next point. So what happens actually will you prioritize your well-being? It's very individual. So for me, it's sports. For others, it's meditation or reading a good book or socializing with your friends, traveling, whatever it is that works for you, but make it a habit. Show up consistently. Be there for yourself. Right? So, Lucia, you're just saying something interesting here. My colleague once said the extra time at work you're taking from your family. Absolutely. Absolutely. If you're not, you know, at home, it is, you're missing out on so many important things that are happening, at home.

And and, Katie, also say, rest during the holidays. Absolutely. Rest over the holidays. I think it's I feel very tired already at this at the end of the year, so I think it's important to get some rest. Number two, you love without guilt. Yeah. I think that's really important. Let's not feel guilty. We're doing something important for ourselves and for our health. So, again, habits, very individual topic, very individual interest, but really do something that that creates a habit where you can show up consistently for yourself, where you feel good about yourself, you know, and and it makes a better version of yourself. Oh, yeah. And I love this one, Lori. Role modeling for our children too. Absolutely. I mean, my kids, when I go and work out, they know. You know? Sometimes they join me. You know? Sometimes we work out together. They see me racing. And I think it's it's really being a role model and saying, yeah.

You spend time with them. You have time at work, but you also have time for yourself. Yeah. Okay. And the last thing is really so this role modeling. Right? This is, I think, role modeling at work, role modeling as well for our kids and for the next generation. Let's speak about this openly. Let's not hide it. Let's not feel guilty when we sneak out. We are not seeking out. We're doing something for ourselves and for and to be honest, for for the good as well of our of our environment. If I'm not working out, if I miss my gym session, I think I'm definitely not, the best version of myself probably, and and I think my environment all of also feels this. So to be honest, think about this. Okay? And what I really want you to do to to make it real, take action.

So think about this one personal KPI that you want to start tracking. Okay? And what's kind of your training plan around this. So use this four step approach to say, you know, block your time, show up consistently, fuel, recover, get your support network, you know, and shout it out to the world and share it with everybody because this kind of creates so much deeper connections, and you're having so much more interesting conversations.

Okay? So and, actually, to to close the session is, I think, just stick with this. Your health is really your greatest leadership asset. If you're not healthy, you're not there, you know, as a manager and as a leader and as a colleague. So really treat this as your most important asset, okay, as your capital. And and to close off, I just wanted to share with you, I didn't make it to the Olympics. However, I was running through Paris this spring, and I saw the the Eiffel Tower with the Olympic signs on it. And I was, like, almost getting this Olympic feeling. So, however, this year, I've done plenty of races, these high works races and those outdoor Spartan races, and I competed even with the elite in one competition.

And it's fun. And you know what? This age group that actually shows behind my name is 40 to 44. And but to be honest, I think I'm way stronger and more energetic and way more balanced and resilient than I was in my twenties. So I I'm really curious to see how you can also get to this point where you feel the best version of yourself, the healthiest version of yourself, and create those habits that actually stick. So thank you so much for for being here today with us, and I'm really curious right now to take some some q and a.