Achieving Work + Life Balance

Achieving Work + Life Balance

By Anastasia Bennett, TwoBrain Mentor


Having a balance between work and home can be challenging. But like any challenge it can be rewarding if done successfully.


By learning how to prioritize balance you will become happier, healthier (both mentally and physically), and be more productive at work.


“Be gentle with yourself. You are a child of the universe, no less than the trees and the stars. In the noisy confusion of life, keep peace in your soul.” ~Max Ehrmann


As business owners who are always busy taking care of their staff, customers, sales, bills, family and so on, we forget what should be our number one priority: OURSELVES!


You can’t pour from an empty cup.


Look after yourself:

  • stay active
    • Keep exercising – whatever form that takes. Change it up if you need to keep it interesting; do yoga, go for a run, do some strength training or CrossFit classes.
    • Reduce stress and anxiety
  • eat healthy food
    • Eating healthy will give you more energy and make you feel better
  • get as much rest as you can
    • You can recover from distractions faster
    • It can prevent burnout
    • It can help with memory and improve your decision-making abilities


Accept help or Delegate

Instead of trying to do everything, reassess your strengths and weaknesses. Carry on with doing what you are good at and what you love to do and delegate or outsource other things that you ‘waste’ your time on. Think about what can you let go and delegate to your staff in order to give them an opportunity to grow. It will give them the chance to learn and help them to feel valued while having the added benefit of freeing yourself up to concentrate on your priorities.


Stop trying to do everything perfectly


Are you a perfectionist? If you are reading this, you probably are. Stop trying to get everything done perfectly; no one is going to give you an award for it. If it is taking too long to make it perfect maybe it’s one of those things you should delegate to someone who is better at it.


Start by making small changes


Don’t set yourself up for the failure from the start. Committing to huge changes immediately won’t do anything other than add more stress. You already know that success doesn’t happen overnight, but if you start looking after yourself and learn how to balance your work/life better you will be setting yourself up to be a massive success.


You might be asking yourself: “So what should I do now?”


  • Make a list of jobs you love doing and don’t enjoy doing (a “love/loathe list”)
  • Make a list of all your staff
  • What can you delegate and who will benefit (grow) by doing it?
  • Catch up with your staff one-on-one and ask them what their perfect day looks like. Do they want to learn more?
  • Through a process of delegation reduce  your workload by 3 hours per week
  • Commit those 3 hours to looking after yourself (however that looks – gym time, seeing a movie, going for a swim)
  • Book time in your calendar with “ME” time and don’t compromise on that
  • Commit to a new change for a month and reassess after that.


Founder Kids: a TwoBrain Radio BONUS Episode

Founder Kids: a TwoBrain Radio BONUS Episode

This year at the TwoBrain Workshop, we’re running a day camp for kids.

It’s called “Founder | Farmer | Tinker | Thief”, and the kids spend the day creating their businesses, doing CrossFit, shooting videos, building obstacle courses, solving Escape Rooms, picking and preparing food to eat, doing Ninja Warrior challenges, launching catapults they build, designing their brand, playing Minute to Win It…and there’s even more. The week culminates in a one-hour “Shark Tank” where the kids, aged 8-12, pitch their business to a local entrepreneur. They invite their parents; we record the whole thing.

It’s pretty awesome.


One of the media experiences the kids do each week is a podcast interview. In this episode, five of the FFTT kids share their new businesses with TwoBrain Radio.



Listen to Stitcher

Episode 74: Coaching Kids, with Gretchen Bredemeier

Episode 74 – Coaching Kids with Gretchen Bredemeier


Today’s guest, Gretchen Bredemeier joins us on the show and she is here to talk about coaching kids.  I have been coaching kids since 1996 and I have learned a lot about what it takes to motivate kids. Why do I say motivate kids instead of train kids? Because there are already a lot of programs out there on how to train kids, however the kids must want to be there. The parent has to bring them but if the kid doesn’t like the class they won’t stay and Gretchen is an expert in this area.


Even more so with kids than with adult’s, success is important for motivation. While Gretchen frequently asks kids to create their own games she doesn’t necessarily let them run wild the entire hour. On the other hand, she doesn’t burn herself out by trying to have full control over every second of a Kids class.


Gretchen in this episode talks about how they get more kids, keep more kids, price their programs, and grow their programs. Gretchen’s personality is also a big takeaway for this episode. If you can find someone like Gretchen to embrace interpreneurship and grow their own kids program under your umbrella, this can be a win for both of you. Be sure to take good notes and reach out to Gretchen with any questions you may have at the conclusion of the episode!


In this Interview:


  • What to charge for a  Kids Program?
  • How to teach kids that it is okay to be emotional in front of peers?
  • How to deal with difficult parents when handling progression of young athletes




  • Where can current box owners find a person like Gretchen to start a kids program?
  • Growing a sports team program at your gym
  • What is an appropriate coach to athlete ratio with the kids program?









About Gretchen:



Gretchen has been at Loco for almost four years and coaching since 2015. In addition to coaching regular classes she is the coordinator for the youth programs at Loco and hopes to expand into classes to include the elderly, those in detention centers, and shelters. She is an expert in bodyweight movements and has a background in deaf education and also works as an interpreter.  Originally from Indiana, she currently lives in Leesburg, VA with her husband Brian.






0:57 –  Gretchen Bredemeier Introduction

4:03 – What brought Gretchen to coaching kids and to coaching CrossFit?

5:36 – First start at coaching kids at  Loco

6:53 – What does a well-run  Kids program look like?

8:58 – Implementing an on-ramp program for a kid’s program

10:32 – What to charge for a  Kids program session?

10:52 – How exposing kids to a group environment can create a barrier?

11:53 – Recognizing kids who demonstrate leadership ability through a weekend workout

15:08 – Teaching kids that is okay to be emotional in front of peers

16:52 – How does progression happen within the  Kids program?

18:31 – Dealing with parents who feel their kid needs to be at a higher level

20:03 – When to host  Kids classes that is most convenient to kids and parents?

22:25 – Letting kids be kids and eliminating too many rules

26:20 – Getting kids to take nutrition seriously within the  Kids program

28:42 – What is an appropriate coach to athlete ratio within a  Kids class?

31:37 – Interpreneurship and how much ownership Gretchen has of the  Kids program?      

34:54 – Where can current box owners finds a person like Gretchen to help with  Kids?

36:18 – How to prepare for a  Kids class and psych yourself up

39:19 – What authority does Gretchen have over financial decisions for the kids program?

41:26 – Can kid involvement within  bleed over and encourage parents to be involved?

42:12 – All about the Loco  sports program

46:44 – How did the sports team program start and how big is it now at  Loco?

51:34 – How to grow a sports team program at your  gym

53:04 – How to contact Gretchen




Contact Gretchen/Links:

Garage Games Junior Tour













Listen to Stitcher