Lead By Example

31/12/2025

11/12/2025

https://youtube.com/shorts/eI7rGxH2xbo?feature=share

Dive into this collection of powerful quotes designed to ignite your motivation and encourage discipline! Your journey of self improvement and personal growt...

29/09/2025

https://www.everydayhealth.com/neurological-disorders/mediterranean-diet-may-ward-off-alzheimers/?slot=2&eh_uid=87202027&xid=nl_EHNLdailynews_2025-09-02_41395998&utm_source=Newsletters&nl_key=nl_daily_health_news&utm_medium=email&utm_content=2025-09-02_blast_41395998&utm_campaign=Daily_Health_News&zdee=gAAAAABikEv0rELRchH1_bXirg-iNzzj1JF22G-2mhWrmyEn2a4AQ1m899i9nj5HvfKM2-WZhwQNIf0qn_e1MQKc4Bs-TXGnjV2jfzsSEgzqUchBhbipw70%3D&lctg=6238360f1a666316e64a9dd3

Carriers of the APOE4 gene, a major risk factor for Alzheimer’s, might significantly lower their risk by following a Mediterranean diet.

28/09/2025

https://www.insideprecisionmedicine.com/topics/oncology/fat-location-not-just-bmi-influences-risk-of-12-cancers/?_hsenc=p2ANqtz-_Ld5P_Ka2evi-9QQI1U5NzCBHbBoLVuTqTgh7zvMoAYLyzFAt_rSbJF48ssfopoOeQZ-JqwVYX-PkdX1UvvdICSfSM5Jfrj80rdA2RIFyplHnlO1k&_hsmi=382269179

The location of body fats such as visceral fat and liver fat, not just BMI, plays a role in the risk of 12 obesity-related cancers.

26/09/2025

Personalised coaching can help you unlock your hidden potential so you can achieve your health goals and level up in life.

Visit leadbyexample.online to start your transformation journey today.

Always do your best to be your best!
You must show up to level up!
Always lead by example!

Health, mindset and gratitude -

Jon, Lead By Example.

26/11/2024

What´s up👋, all of you dedicated and mission-driven people in my eco-system?

I wish you all a fantastic month of November😍 with solid progress🤜🤛!

Last month, a couple of people messaged me with a few questions.

They wanted to know more about my working process with people one-on-one and how I enhance client care planning through conversation, goal setting and reflection.

That is what today's post is all about.

You can just read on to learn more.

Client care planning is crucial to the healing journey(my area of expertise), where individuals identify their focus areas and set goals to achieve desired outcomes.

One practical approach to aid clients in this process is through reflection and goal setting.

By encouraging clients to reflect on what they want to change or improve and allowing them to outline their goals, healthcare professionals can better tailor care plans to meet individual needs and promote holistic healing.

Understanding Client Needs:

Once clients have identified the areas they wish to focus on in their healing journey(sometimes, we must first address and take care of other challenges), they must delve deeper into their specific goals.

This entails encouraging clients to brainstorm and articulate their goals, whether significant milestones or minor, incremental steps.

Providing clients with the freedom to journal or write their thoughts can be valuable in this reflection process.

Creating an Open Environment for Reflection:

The brainstorming phase of client care planning should be flexible and structured.

Instead, it should be a space for clients to openly explore their thoughts and feelings.

By allowing clients the time and space to articulate their aspirations and concerns, healthcare providers can gain valuable insights into their inner world, which can inform the development of a more personalized care plan.

Uncovering Core Areas for Action:

During reflection, clients may uncover core areas of their lives that they wish to address or improve.

These core areas could range from physical health goals to emotional well-being or personal development objectives.

By encouraging clients to reflect on these core areas, healthcare professionals can gain a deeper understanding of the client's needs and preferences, facilitating a more tailored and effective care plan(wisdom, experience and knowledge help).

Refining Goals through the Goal-Setting Process:

Once clients have brainstormed their aspirations and identified core areas for action, the next step is to refine these goals through goal-setting.

This involves breaking down broad objectives into specific, measurable, achievable, relevant, and time-bound (SMART) goals(there are many frameworks on the market).

By guiding clients through this process, healthcare providers can help clients set realistic expectations(this step is vital for a coach/mentor/guide to master) and create actionable steps towards their desired outcomes.

Tailoring Care Plans to Individual Needs:

By incorporating the insights gained from reflection and goal setting into the client care planning process, healthcare professionals can tailor care plans(I find this step extremely interesting) to meet each individual's unique needs and preferences.

This personalized approach enhances the care plan's effectiveness and fosters a sense of ownership and empowerment in clients as they work towards their goals.

Client care planning is a collaborative process involving participation from healthcare providers and clients.

By incorporating reflection and goal setting into the planning process, healthcare professionals can create more personalized and effective care plans that address client's needs and aspirations.

Empowering clients to articulate their goals and aspirations promotes self-awareness and self-efficacy and lays the foundation for a successful healing journey.

In conclusion, fostering a culture of reflection and goal setting in client care planning can lead to more meaningful and impactful outcomes for clients.

By providing clients with the space and support to articulate their goals and aspirations, healthcare professionals can create tailored care plans that help clients achieve their desired outcomes(there are many more nuances, but this walkthrough will be enough to clearly understand the process my clients go through).

Thank you for reading, and I wish you all the best in life!

Always do your best to be your best🔥!

You must show up to level up💪!

Always lead by example🫶!

Health❤, encouragement, self-leadership and gratitude -
Jon, Lead By Example.

19/10/2024

Hey, hey, hey, all you empathic, knowledgeable and supportive people around the world!

Today's post explores the significance of developing mental resilience and how it can fuel your journey toward achieving your health optimization goals by changing your lifestyle and habits(my domain of expertise).

Let´s call it "The Power of Mental Resilience: Nurturing Your Capacity to Succeed on Your Health Optimization Journey".

Let´s begin........

Embarking on a health optimization journey with lifestyle changes(fat loss is the most sought-after goal) is often met with excitement and determination.

Yet, as the days, weeks and months pass and challenges arise, your resilience will be tested, and many individuals will gradually give up.

Cultivating mental resilience is the key to sustainable success in any endeavour, including fat loss with lifestyle changes(I know because I´ve done it myself and helped many others do the same).

Here is what you need to focus on to succeed:

Building a Solid Foundation:

A solid foundation is crucial when pursuing any goal, whether shedding excess weight or mastering a new skill.

Success does not demand innate talent or extraordinary potential but a relentless commitment to building a solid base.

By focusing all your energy, attention, and resources on building this foundation, you equip yourself with the tools necessary to navigate the challenges.

Nurturing Resilience:

Resilience is the ability to bounce back from setbacks and challenges, adapt, and persevere in adversity.

Nurturing your resilience involves specific strategies such as positive self-talk, mindfulness, and seeking support from others.

These are akin to feeding yourself hope, the fuel that ignites greatness within.

When you adopt the mindset of 'I'm not someone who quits,' you set yourself on a path of unwavering determination and resolve.

Practice, Improvement, and Mastery:

Success is not an overnight phenomenon but a result of consistent practice, improvement, and mastery.

By committing to honing your skills and refining your approach to weight loss, you build competence and confidence that extend far beyond the confines of your fat-loss journey.

Each step you take towards improvement enhances your physical well-being and cultivates a mindset of resilience and perseverance that serves you in all aspects of life.

Overcoming Obstacles:

Along your fat-loss journey, you will undoubtedly encounter obstacles threatening your progress.

Plateaus, setbacks, and moments of self-doubt are common challenges that test your resolve.

However, you can navigate these obstacles with grace and resilience by relying on your mental resilience and determination.

Remember that setbacks are not roadblocks but opportunities for growth and learning.

Overcoming these obstacles will strengthen your resilience and fill you with pride and confidence in your abilities.

Celebrating Progress:

When pursuing your fat-loss goals, it is essential to pause and celebrate the progress you've made.

Whether fitting into a more petite-size pair of jeans, reaching a new personal best at the gym, or simply feeling more energized and confident, every small victory deserves recognition.

By acknowledging and appreciating your achievements, regardless of their scale, you reinforce your commitment to the journey and empower yourself to keep pushing forward.

The power of mental resilience cannot be overstated in the context of a fat-loss journey or any achievement you want to achieve.

By nurturing your capacity to bounce back from setbacks, stay focused on your goals, and remain steadfast in your commitment, you pave the way for sustainable success and long-term well-being.

Embrace challenges as opportunities for growth, celebrate every step of progress, and remember that with a resilient mindset, you have the strength and determination to conquer any obstacle that comes your way.

Stay committed, stay resilient, and watch as you transform your body and your entire outlook on life.

Always do your best to be your best!

You must show up to level up!

Always lead by example!

Health, encouragement and uplifting energy -

Jon, Lead By Example.

30/09/2024

Hi👋, all you detail-oriented business owners and hardworking people from around the globe🌍!

In today's post, I will share some of the lessons I´ve learned in life(very superficially), giving you some areas to focus on to build a solid foundation.

I focus on the basics mentioned in this post when I coach younger people.

I could focus more on that demographic - I enjoy mentoring and guiding younger people.

No matter our age, we must overcome to become.

Read on if you would like to know what I would focus on levelling up if I were a young person today.

Let's begin.............

Follow Paths Unknown—Maybe You'll Find Your Home

In life, countless paths stretch out before us, each leading to destinations unknown.

Some paths are well-trodden, familiar, and comfortable, while others are shrouded in mystery, waiting for courageous souls willing to take a leap of faith and venture into the unknown.

On these uncharted paths, we often discover our true selves, our purpose, and our place in the world.

Taking risks and embracing new opportunities can be daunting.

It requires a resilient mindset and determination not to give up when facing obstacles and challenges.

The power of resilience lies in its ability to fuel our perseverance and push us forward even when the road ahead seems steep and treacherous.

In those moments of struggle and adversity, we find our strength, resilience, and capacity to overcome.

A disciplined approach to learning is essential on the journey to self-discovery.

By continuously seeking knowledge and honing our skills, we develop competence that breeds confidence like nothing else.

Confidence is not just a feeling; it reflects our abilities, knowledge, and dedication to continuous improvement.

It is the unwavering belief in ourselves and our capacity to achieve greatness.

To truly level up, we must nourish ourselves mentally, physically, and spiritually.

It is not enough to merely exist; we must thrive in all aspects of our being.

By nurturing our minds with wisdom, our bodies with strength, and our spirits with peace, we create a harmonious balance that propels us towards our fullest potential.

Showing up is easy, but making a statement requires effort and care.

Whether in our work, relationships, or passions, we must strive to go above and beyond to leave a lasting impression with our dedication and commitment.

Mediocrity has no place on the path to greatness.

Procrastination is the thief of time, robbing us of precious moments that can never be reclaimed.

Time is a finite resource, and wasting it is a disservice to ourselves and our potential.

By seizing the day and taking action towards our goals and dreams, we honour the gift of time and make the most of every fleeting moment.

Honesty and integrity are the cornerstones of a life well-lived.

People appreciate authenticity, transparency, and reliability.

By being truthful in our words and actions, we build trust, respect, and admiration from those around us.

Integrity is not just a virtue; it is a way of life.

Strive always to do your best and be your best.

Be a role model, a beacon of light and inspiration to those around you.

You create a ripple effect of goodness that reverberates far and wide by consistently upholding high standards and uplifting others with your positivity and encouragement.

A robust support system is essential on the journey to success.

We all need a shoulder to lean on, a listening ear, and a helping hand occasionally.

Surround yourself with people who will lift you up, believe in you, and cheer you on every step of the way.

Forgiveness and gratitude are transformative practices that cultivate inner peace and harmony.

Let go of past grievances and embrace forgiveness as a path to healing and liberation.

Cultivate gratitude for the blessings in your life, big and small, and watch as abundance and joy flow into your life.

More is not always better.

Once you have enough, be content and grateful.

Happiness is not found in material possessions or external achievements but in the richness of our relationships, the depth of our experiences, and the fulfilment of our souls.

Live life to the fullest, savouring each moment and cherishing every memory.

Leave a mark, create a legacy.

Ask yourself, what do you want people to remember you for?

Live with purpose, passion, and conviction, leaving a trail of kindness, love, and impact.

Be the architect of your legacy, building a life that inspires and uplifts future generations.

Embrace the unknown paths that beckon you, for it is in the journey that we discover who we are and where we belong.

With a resilient mindset, a disciplined approach to learning, and a commitment to personal growth, you can navigate the twists and turns of life with grace and courage.

Take chances, seize opportunities, and forge your own path to greatness.

Follow paths unknown🤜🤛, and you may find your true home🔥❤.

Thank you for reading and being part of my ecosystem on this platform; I appreciate your support and wish you all the best in life!

Always do your best to be your best!
You must show up to level up!
Always lead by example!

Health, courage, mindset and self-leadership -

Jon, Lead By Example.

25/09/2024

Hey👋, friends and followers around the world!

How are all of you magnificent people in my ecosystem doing?

I hope you´re all doing great and are on the way to even more greatness🔥.

Life is about mistakes and lessons learned.

Life is about becoming by overcoming.

Life is about showing up to level up.

Life is about love, loss, forgiveness and moving on.

The above sentences include what we all will experience(at some point) during our lifetime.

In today's post, we will focus on forgiveness and letting go.

I did not choose when to initiate this process in my own life - the cancer diagnosis pushed me in that direction(having emotionally draining and difficult conversations - I stood face-to-face with uncertainty and was afraid I would not get more time).

This topic and the process of forgiveness and moving on are adamant opponents for all clients I work with(like they were for me/work in progress).

Today's post is about embracing liberation and the art of letting go and moving forward without judgment.

Let us begin........

In the tapestry of life, we often encounter moments that test our resilience, challenge our beliefs, and leave us grappling with emotions that weigh heavy on our hearts.

These hardships can range from personal setbacks to unexpected twists of fate, each leaving a mark that seems indelible.

The journey of overcoming such adversities begins with a profound act - the art of letting go.

Letting go is not a sign of weakness but a testament to our strength and courage to confront the past, acknowledge its impact, and choose to release its hold on our present and future.

It is a conscious decision to unshackle ourselves from the chains of past events and the uncertainties of the future, allowing us to bask in the beauty of the present moment.

At its core, letting go is a transformative process that requires us to let go of our attachment to the narratives that no longer serve us.

It is about freeing ourselves from the burdens of resentment, anger, regret, and sorrow that anchor us in a perpetual cycle of suffering.

Letting go is an act of self-liberation, a journey towards inner peace and emotional freedom.

However, it is crucial to understand that letting go does not entail erasing memories or denying the validity of our experiences.

It is not a mandate to sweep our pain under the rug or feign indifference to the wounds that have scarred us deeply.

On the contrary, letting go invites us to confront our inner demons, embrace our vulnerabilities, and cultivate a sense of self-compassion and forgiveness.

In the process of letting go, we learn to surrender our grip on painful beliefs and toxic emotions that poison our well-being.

We open our hearts to the healing powers of love, understanding, and forgiveness, allowing light to pe*****te the darkness that once clouded our minds.

Letting go is a cathartic release, a purging of emotional baggage that paves the way for renewal and transformation.

Forgiveness, in particular, plays a pivotal role in letting go.

It is a profound self-love and compassion, a gesture of extending grace to ourselves and others for the wounds inflicted in moments of vulnerability.

Forgiveness does not condone the actions that caused us pain; instead, it sets us free from the shackles of resentment and hatred, enabling us to reclaim our power and dignity.

As we navigate the labyrinth of letting go, we must cultivate a spirit of gentleness and patience toward ourselves.

Healing is a non-linear process marked by moments of triumph and setback, resilience and vulnerability.

It is okay to stumble along the way, revisit old wounds, and confront lingering fears. Letting go is not a destination but a continuous journey of self-discovery and growth.

In essence, letting go is an act of courage, a leap of faith into the unknown territories of self-discovery and renewal.

It is a testament to our resilience, capacity to rise above adversity, and innate ability to transcend the limitations imposed by past traumas.

Letting go is a profound act of self-love, a declaration of independence from the chains that bind us to our past.

So, dear reader, I invite you to embrace the art of letting go with an open heart and a willing spirit.

May you find solace in the power of forgiveness, strength in the depths of your vulnerability, and liberation in surrender.

Letting go is not easy, but it is a transformative journey with the promise of a brighter tomorrow.

Embrace, cherish, and let it guide you towards a future filled with hope, healing, and new beginnings.

Forgiveness will set you free!

Always do your best to be your best!

You must show up to level up!

Always lead by example!

Health, self-respect, self-care, gratitude and forgiveness -

Jon, Lead By Example.

13/09/2024

Hey👋, people!

Are you facing physical or mental challenges that are holding you back at the moment?

Are you injured and can't train or enjoy your hobbies?

Have you lost hope when it comes to improving and getting better?

Then read on because today´s post is all about hope, encouragement, and erasing the feeling that "this will never get better."

Let´s dive in......

I know firsthand the tremendous power of consistency, and I teach my clients about the foundational layers so they have something to build on when they continue on their own.

Consistency is an investment, a message to oneself of hope, improvement and transformation.

Today, I will share a personal story with you.

A story of not giving up, overcoming challenges, and getting better week after week by showing up so I could level up and make a comeback.

In a world filled with uncertainties and challenges, it's easy to feel disheartened and overwhelmed.

However, amidst the chaos, stories of resilience, perseverance, and hope serve as beacons of light.

One such story is that of overcoming adversity through the power of consistency, determination, and unwavering commitment.

Like a tree that stands tall and strong despite the storms it weathers, we can rise above our challenges and emerge more robust than ever.

This message of hope resonates deeply with those who have faced setbacks and obstacles but refuse to be defined by them.

In May 2023, I found myself injured after falling from a tree in our garden.

The pain(right shoulder) was intense, and the road to recovery seemed long and daunting.

However, instead of succumbing to despair, I embraced the journey ahead with a spirit of resilience and hope.

Reflecting on that challenging time, I am filled with gratitude and a renewed sense of purpose.

I recently embarked on a training session that tested the limits of my "injured" shoulder.

To my surprise and delight, I completed all three shoulder exercises without experiencing any pain or discomfort.

It was a testament to the power of perseverance and the transformative impact of consistent effort over time.

The journey towards healing and growth can be challenging. It requires dedication, courage, and a willingness to show up and do your best, even when the odds seem stacked against you.

It's about being intentional with your time and resources, channelling your efforts towards meaningful goals, and trusting in the transformation process.

Consistency is more than just a habit; it's a mindset that fuels progress and propels us towards our aspirations.

By showing up day after day, putting in the work, and staying committed to our goals, we pave the way for meaningful change and lasting transformation.

Effort is the currency of progress, and ex*****on is the key to unlocking our full potential.

We shape our reality through our actions and choices and create the future we envision.

Every small step we take and every decision we make contributes to the tapestry of our journey, weaving a story of resilience, growth, and hope.

As we navigate life's ups and downs, let us remember that transformation is not an overnight process.

It unfolds gradually, with each moment of courage, each act of perseverance, and each display of resilience.

It's a journey of self-discovery and self-mastery, where we learn to embrace challenges as opportunities for growth and setbacks as stepping stones towards success.

So, to all those facing difficulties and obstacles, I offer this message of hope: do not give up and do not lose faith.

Embrace the power of consistency, be intentional with your time and resources, exert effort, execute with purpose, and trust in the transformative journey that lies ahead.

Show up, do your best, and watch the seeds of hope you plant today blossom into a future filled with promise and possibility.

Together, let us embrace the power of consistency and let it guide us towards a brighter tomorrow in which resilience, determination, and hope reign supreme.

Always do your best to be your best!

You must show up to level up!

Always lead by example!

Encouragement, mindset, uplifting energy and gratitude -

Jon, Lead By Example.

05/09/2024

What is going on👋, all you inspiring and productive people in my ecosystem here on Facebook?

I know someone is going through a callous time🫶, and I´m sending him and everyone in a similar situation some uplifting energy.

In a world where health is often taken for granted until it's compromised, the importance of health awareness cannot be overstated.

It serves as the foundation for building our ambitions and missions in life.

Through lessons learned and shared experiences, we can unite, grow, and develop a concept I call "mental momentum."

This concept, born out of personal adversity, is fueled by ancestral resilience—the stories of those who came before us, demonstrating unwavering strength in the face of challenges.

As I navigate my journey, inspired by the resilience of my ancestors, I am driven by a mission to make meaningful contributions to the world before my time is up.

Join me as we explore the power of health awareness, ambition, lessons learned, mental momentum, ancestral resilience, and the pursuit of a purpose-driven life.

Together, let us strive to leave a positive impact on the world.

The need for heightened health awareness is undeniable in a world where health is often overlooked until it's jeopardized.

Our well-being is the cornerstone of our ambitions and life missions.

Embracing the notion that we must take charge of our health before it's too late is a transformative step towards a fulfilling life.

But it's not just about physical well-being; it's about nurturing a mindset that propels us towards our goals, a concept I refer to as "mental momentum."

Life teaches us invaluable lessons, some of which are worth sharing with the world.

We find strength, resilience, and the determination to rise above adversity in our failures.

Acknowledging our missteps, learning from them, and forging ahead with newfound wisdom is the essence of growth.

Drawing inspiration from the resilience of our ancestors, we uncover a well of strength that runs deep within us.

Their stories of courage, perseverance, and triumph in the face of unimaginable odds serve as a guiding light in our darkest moments.

This ancestral resilience fuels our spirit, shapes our mindset, and empowers us to overcome even the most daunting challenges.

As I reflect on my journey, marked by a cancer diagnosis that shook me to the core, I find solace in the stories of those who came before me.

Their indomitable spirit, forged in the fires of adversity, instils in me the belief that no obstacle is insurmountable.

With this conviction, I embark on a mission to make a lasting impact on the world—a mission fueled by the desire to leave behind a legacy of compassion, resilience, and positive change.

Let us join hands in embracing the power of health awareness, nurturing our ambitions, sharing our lessons, cultivating mental momentum, drawing strength from ancestral resilience, and embracing a purpose-driven life.

Inspired by my ancestors' participation in the World Wars, my next coaching program will be titled "Overcome to Become."

Together, we can harness the collective energy of our experiences, stories, and aspirations to create a world where unity, resilience, and meaningful contributions reign supreme.

Are you ready to embark on this journey with me?

Always do your best to be your best❤!

You must show up to level up🔥!

Always lead by example👍!

Health, gratitude, resilience, self-leadership and hope -

Jon, Lead By Example.

26/08/2024

Hey, hey, hey👋, wonderful people around the globe🌍!

Are you performing at your best🤔?

I certainly hope so, as the world needs more people ready to invest time, energy, and resources in making this world a better place to live.

We must assume responsibility and self-leadership to play our part and contribute.

You cannot participate at total capacity if your health status is compromised.

We must all overcome to become(the upgraded version of ourselves).

If you transform your health, you´ll transform your life—I´m a living example of such a journey.

The powerful beams of consistency shine brightest☀️, and not even darkness is a worthy opponent—that is why I´m in health coaching: to guide others to experience exactly that.

Are you tired of feeling tired, sluggish, and not at your best?

Do you want to change but need help staying consistent with your health goals?

I understand your challenges as a health coach, guide, and mentor.

I've been where you are, battling pre-diabetes, excess weight, asthma, and allergies.

But through consistent effort and dedication to lifestyle changes, I transformed my health and life—and you can, too.

My coaching approach is centred on personalized guidance and unwavering support to help you achieve your health and wellness goals.

I believe in educating my clients and empowering them with the necessary knowledge and tools to make lasting changes.

It's not just about quick fixes; it's about improving your quality of life for the long term.

I know firsthand the struggles and triumphs of overcoming lifestyle diseases, which is why I'm knowledgeable and relatable to most people.

I've walked the path to better health, and I'm here to guide you every step of the way.

We will implement sustainable lifestyle changes to enhance your well-being and vitality.

Consistency is the key to success in health and life.

By showing up and giving your best effort day after day, you can achieve remarkable results.

It can be challenging, but with the proper support and accountability, you can stay on track and reach your goals.

I will be your ally, your coach, and your cheerleader, cheering you on as you make positive changes that will transform your life.

Whether you want to lose fat, manage a chronic condition, or feel more energized and focused, I'm here to help.

With a proven coaching framework based on personalization, education, and consistency, we will work together to unlock your full potential and live your best life.

Don't wait any longer to invest in your health and well-being.

Take the first step towards a healthier, happier you today.

Let's embark on this transformative journey together and discover the incredible power of consistency in health coaching.

I wish you all the best in life!

Always do your best to be your best🔥!

You must show up to level up❤!

Always lead by example🫶!

Health, self-care, personal responsibility and a resilient mindset -

Jon, Lead By Example.