Silent Pauses, Stronger Progress + Resiliency with Coach Rob Tracz (Part 2)

Fire needs oxygen, and so does your ambition. We explore how a simple, conscious reflection practice can pull you out of nervous busyness and into focused momentum, especially when big goals start to create anxious energy. With guest Rob, we break down how three to five minutes of quiet can reveal whether you’re rested, challenged, and moving the needle—then show how to use seasonal deadlines to push hard, pause, and recover without burning out.

We get tactical about adapting routines to match your season so the morning ritual that once helped doesn’t become a time sink. Rob explains his Prime Performance Process across three phases: look good by building resilience and managing your inputs and digital diet; feel good by sharpening clarity, rules, and routines while you prioritize and then automate, delegate, or delete; and do great things by expanding influence, finding plus‑one relationships, and creating shared success. Along the way, we talk about silent walks, tiny meditations, and the courage to rest before you execute.

Community becomes the multiplier. Mentors, masterminds, and aligned peers help you hold boundaries, avoid turning your craft into a second job, and choose ideal clients that respect your calendar. We also dig into personalization across the six‑month arc: some listeners will need operational relief first; others will need social leverage to scale. The through line is reflection without judgment and gratitude for the path so far, which turns mistakes into data and keeps motivation steady when the weather changes.

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The Quiet Gift: A Journey of Self Worth and Resilience is now available for download as an audible.  Check it out!

Transcript

Welcome And Theme: Reigniting Passion

SPEAKER_01 0:06

All of us reach a point in time where we are depleted and need to somehow find a way to reignite the fire within. But how do we spark that flame? Welcome to Reignite Resilience, where we will venture into the heart of the human spirit. We'll discuss the art of reigniting our passion and strategies to stoke our enthusiasm. And now here are your hosts, Natalie Davis and Pamela Cass.

SPEAKER_02 0:41

Rob, what are some tips that you give your clients and that you can share with our listeners today once they've gone through that flag exercise and they realize that they may not have been completely honest with themselves or even thought about some of these things prior to going through that exercise? What are some of the things that you help your clients with to start to get on the right track, to you know, really turn the ship around? What does that look like? Because you've alluded to this and said it very blatantly. It doesn't happen overnight. So what are some things that people can do?

Adapting Routines And The Power Of The Pause

SPEAKER_00 1:12

I think the most beneficial thing to do, if you're not currently doing, is have some sort of reflection practice. Like a lot of people do journalism or like end-of-the-year performance reviews or meditation, just creating a space, something where you can just kind of pause and create that as an as like a non-negotiable. It doesn't have to be every single day or every week or whatever works well for you. And just like the different seasons and such, that too might change. So for example, I used to be the person, once I had shifted a little bit, I was like, all right, I'm gonna write my goals down every single day so I can track this goals for the year, goals for the quarter, goals for the month, goals for the week, goals for the day. Every single day I'd write all those out. And that kept it top of mind for me. And it was great, but that became part of my morning routine that also turned into a morning and afternoon routine. So it started stacking up all these things, and I would never actually get to what I needed to to move the needle forward. So that reflection practice had to adapt and change, and it just became a quick meditation. Three to five minutes where I would just pause, turn my brain off, and just kind of sit be present. And that little bit of period I would sit and say, Hey, how am I doing? Am I moving things forward? Am I overworked? Am I rested? Am I happy? Am I being challenged? And just a little bit of a couple questions like that became my reflection practice to help me on track until I finish that season. And I think also another great tip is setting deadlines for yourself on different seasons so you can draw the goalposts in the sand and be like, okay, I'm gonna keep pushing here. I know I'm in a busy season, but I've only got a little bit longer. Like when I first got into more speaking, one of my mentors challenged me to speak on 10 stages and 50 podcasts by the end of the year. And it was like September 15th or something. So I was like, how am I gonna do that? And it was so challenging, but it put me to it and it helped me stay on track and get out there and push those numbers and do as much as I can so I could get those done. And I knew, hey, this is gonna be really hard. I'm gonna have to push as hard as I can. But I know as soon as the deadline comes or the end of the year, then I can go into a slower season and kind of relax and kind of breathe again.

SPEAKER_02 3:43

Yeah, it's not forever, right? Like you set that end finish line. Like, here we go. That is a heavy lift. So kudos to your mentor for giving that advice to you. I can't imagine getting. I mean, you're basically on a stage every eight to ten days. That's that's impressive.

SPEAKER_03 3:58

Yeah. I love what you said about the it, it's basically the power of the pause. And I think that's hard for high performers, for entrepreneurs to actually stop and pause. I think because they feel like they, oh my gosh, I gotta be doing something. I should be doing something. I gotta be doing something. I need to be doing something. And so it's always this almost nervous busyness and taking that pause can be really shaky for people. Like, I feel guilty. I shouldn't just be sitting here. Are there just wasting time, right?

SPEAKER_02 4:31

Just like there's just wasting time. Yeah.

Silent Cardio, Awareness, And Seasonal Goals

SPEAKER_03 4:33

And I mean, I I will throw myself under the bus. I mean, I've run like that for years. And Natalie, I have my next silent retreat coming up at the end of the month, and um doing a silent retreat this last year. That would totally completely it forced me to completely stop. And it's completely life-changing. So I don't recommend don't do anything for three days, but you know, just a three-minute meditation or quiet reflection. I mean, go for a walk without your technology, just something so that you can kind of tune into your body. Because I think a lot of the health issues that people deal with, they have had the signs. They have just chosen to not listen because they're not tuned into their body.

SPEAKER_00 5:21

That's so true. I guess people are calling it silent cardio when you just go out and not have any technology or anything. But like anything, it's a skill, right? We got to practice at it. So maybe they're not ready for that three-day silent retreat, but start small with it, a little bit. And then I think it before you start taking the action of doing that is having the awareness of it and then having that as part of it. So then you can, like, hey, okay, maybe I can build up, maybe I can move this a little bit forward. And it starts starts with that awareness aspect, I believe.

SPEAKER_03 5:52

Yeah, I love it.

SPEAKER_02 5:53

I think all of it starts with the awareness, Rob, right? Like, even if you're going through the flag exercise, like it's an awareness for you to even get to that point, to realize something is out of alignment in my life and I want it to change or I want something different. It's realizing that and getting to that point and then continuing, right? Not just, okay, check, I'm good. Back to back to business as usual. I I thought about it. I reflected. Done.

SPEAKER_03 6:18

I know my values. On to the next. Yeah.

SPEAKER_02 6:22

Back to my to-do list.

SPEAKER_03 6:25

We're speaking from experience, uh, Rob, just in case you've not exactly.

SPEAKER_02 6:31

We're living through the growth as we speak. So, you know, we you're welcome.

SPEAKER_03 6:37

We're on the G.

SPEAKER_02 6:39

Yes. I love it.

SPEAKER_03 6:40

I love it.

SPEAKER_02 6:41

Oh my goodness. So having that awareness and and bringing that in, that's an important piece. So, so thank you for that. And taking those silent, those moments just to reflect, to meditate. And again, we want to reinforce what Rob just said. Like it doesn't have to be a three-day silent retreat, like Pam mentioned. You don't have to start meditating for an hour a day or unplugging and doing all of these things. It's just taking a few moments. If you can just start with a few moments with yourself, right? Just that moment to pause and to think and to feel and to be before diving into whatever else you have in store for the day, or even if you do it as a wrap-up at the end of the day to put a bookend on it.

SPEAKER_00 7:19

Or yeah, even like at the end of the week or the end of the month, something where you can kind of look back and look back and look forward to, right? So like you can prepare for things that are coming up. So we're not playing catch up in our own lives as much as we probably are.

Accountability, Mentors, And Community Energy

SPEAKER_02 7:35

I think especially this time of year. I think the timing of this is really key because we set all of these huge aspirational goals as we kick off the new year. And people start to feel that sense of overwhelm because they've, you know, they set these lofty, big, hairy, audacious goals for themselves for the upcoming year. And then they start to feel that sense of anxiety or getting into the, I've got to keep doing, as Pam mentioned, right? I've got to keep doing it because now I have this big massive goal that I'm working towards. And that starts to create that anxious energy just as the year starts, right? And now is the time to sit for a minute and and then execute, right? Like rest, reflect, and and then refocus your energy before you take that action. I think we we talked about that on one of our prior posts on the Rignet Resilience platform.

SPEAKER_00 8:24

And I think another great thing to do, though, when you are kind of reflecting and recalibrating yourself is to spend some time to reconnect with some friends or an accountability, or this is where mentors and coaches are great because that's someone you can share these things with or connect with and talk it out. And when you have that social component to it, it helps again hold yourself more accountable, but it helps speaking it out into the universe and then helping because you never know somebody else might be able to help you stay aligned or stay on track with things too. So accountability groups and mentors are also a huge, huge performance booster.

SPEAKER_03 9:00

Oh, absolutely. Yeah, who you surround yourself with is huge, that community of people. And and I'm I'm an introvert, so it's easy for me to be like, I don't want to be with anybody or do anything. But I I do have to kind of force myself to do it. And boy, you do, and it can change your energy almost instantly.

SPEAKER_02 10:15

Rob, talk to us a little bit about this transition with working with entrepreneurs and how you're coaching them now. What does this look like? Because you've you've worked to do your own self-discovery, and in that you've been able to create and build a program. What does your platform and your business look like today?

The Prime Performance Process: Three Phases

SPEAKER_00 10:31

Yeah, there's a couple of different lenses you could look at it through. So I have a Momentum Mastermind group that I do. So it's like a small group where it's accountability. We get together and we go over a lot of the prime performance process on a weekly basis to kind of blend our work together to collaborate for like a shared success. I'm working with a lot of individuals one-on-one because the prime performance process follows six principles and it takes some time to kind of get good at remembering to reflect on a lot of these other areas. And then also doing a lot of workshops and speaking where I'm sharing a lot of these different principles to different audiences. But it's mostly around those entrepreneurs or skilled technicians who are trying to take that step into entrepreneurship or ownership because they get really good at what their skill or their craft is, and then they're like, oh, well, I could make some extra money by pivoting and doing this on my own. But then oftentimes just creates a second job for ourselves. And then we begin to resent the boss who is ourself, and and then that just causes a lot of other issues too. So when I work with individuals, it's the process really helps set them up so that they can evolve and grow into handling a lot of those different things by teaching how to build resilience and how to act more intentionally and how to develop our own influence too. Like I was saying way earlier, it's like not just how to influence others into whether selling or buying our products and services, but also ourselves. So making sure that we stay on track. So going back to strength coach Rob, when I was trying to allocate certain time for myself and my calendar, I would let other people influence me because they would cancel and then move into another session. And my time would just get lost because I was giving it away to everybody else. So there's a lot of these things and that help these individuals kind of set the groundwork for themselves and the foundation so that they can continue to grow as their life projects and businesses and such grow with them.

SPEAKER_02 12:35

Rob, you touch on a piece that I think is so it's it's a lesson that I want to make sure that we don't miss. Like when you are showing up as uh like a the conditioning coach and you're invested in the individuals that you're working with, but they may not necessarily be as invested in themselves as you are in them. So their lack of commitment to themselves is in turn impacting you and your business and your ability to commit to yourself. It's kind of this ripple effect in terms of the people that you're working with. So, all of that being said, I'm I'm assuming that in this journey that you've had, it gave you an opportunity to become even clearer on who your ideal client is and who you're going to allow to take up an appointment in your calendar and eliminating or letting those just opt out of filling the space on your calendar.

SPEAKER_00 13:27

Yeah. So, like when I first was making this pivot, I was like, oh, I got this great idea, I got this great thing. And I had a lot of friends who were interested in kind of going through the process with me. So I was like, cool, I'll you guys get a discount and we'll go through and become like case studies, but they weren't aligned with who I was really trying to work with. So then I'm doing them a favor by not charging them as much, and then they're doing me a favor by just laxadaisically trying to go through the process. And nobody was getting the results that they wanted. So then it just created more time that was passing, and nothing was actually growing. I didn't realize that I didn't need to spend so much time on these calls or those things or these developing these frameworks for certain things if it wasn't aligned because I was getting bad feedback. So being able to align myself with more of the appropriate audience really helps moving forward as well. So that goes to pretty much everything we do, I feel like.

SPEAKER_02 14:21

Again, just having that clarity, right? Like giving yourself that time and and again reflecting. And these are the things that if you're not giving yourself time to reflect, the wheels fall off the bus, and then you look up 12 months later and you're like, well, I tried it and it didn't work, and I'm not sure why it didn't work. Instead of giving yourself those moments where you reflect and you say, This is not working, and it's a disservice to me, and it's a disservice to the people that I'm trying to work with.

SPEAKER_00 14:43

And you're just wasting time, right? Just hanging out, wasting time.

unknown 14:46

Exactly.

SPEAKER_02 14:48

Exactly. And then you have a good idea that ends up falling flat, and it's not the idea. It was just in in all the other details.

SPEAKER_03 14:55

Yeah.

SPEAKER_02 14:55

Yeah. I love that. I love that. So, coaching, you have it, your mastermind sessions uh that are coming in, and you and you started to talk about the framework that you have and the modalities that you've created because that's something that's new. And as an entrepreneur, you really are siloed in that space, right? Like, what is the value that you want to deliver and what's the impact that you want to have on people's lives? Talk to us a little bit about this journey for you in creating the frameworks that you've created and uh the modalities that you've created for people to use in their lives.

Timeframes, Personalization, Automate Delegate Delete

SPEAKER_00 15:28

So there's six principles in the prime performance process. And then I break them into three phases. And I call the three phases look good, feel good, and do great things. Each phase there kind of builds on itself and helps the individual kind of carry on through the growth journey. And starting with the first phase, which is looking good, is really about showing up strong, confident, and ready to handle everything. So that's where we focus on our resilience. We focus on our outputs first, seeing like, hey, where have we been really putting a lot of our time and energy? Where have we been challenging ourselves, or where have we been forced or challenged? So we can kind of review that and strategically build a plan to incrementally increase that resilience so we can continue to handle bigger challenges because the bigger, bigger the problem that you solve, the more money that you make. So if we can continue to handle bigger and bigger challenges, we'll be able to make more and more money. And the second half of that looking good is having that energy to really show up and be motivated. And motivation is interesting because I often refer to it as almost like the weather. So some days are going to be sunny, some days are gonna be rainy. But if we have the systems in place for what we're consuming and we're intentional with it, that'll help us stay disciplined and moving forward. So making sure that what we're consuming is aligned with what we're trying to go to, but not just nutrition, also our digital diet as well. So, like the books and the podcasts, are we listening to great ones like this, or are we just tuning out and rocking out to music, which has a good time for its own place, but we want to be more intentional with what we're consuming for different seasons that we were in, like we were mentioning earlier. And when you really build that strength and confidence and energy, that's where you're looking good. And then we move into feeling good, which is all about that clarity where we go over the flag framework, but then also how we can optimize our rules and our routines, so the habits and schedules that we're working on, and allowing us to really grow at our own pace so that we know how to prioritize different items, we can start to automate or delegate certain tasks, and really when we're clear on where we're at and where we're trying to get to, and we've got a smooth path to get there, that's all about feeling feeling good, that smooth journey down the road. And then finally we get into that third phase, which is doing great things. And we can do a lot of good things by ourselves, uh, but in order to do something really great, we need to be around great people. Takes a village, right? So we need to get around other positive people, and this is where that influence kind of comes into play. Uh how do we learn how to influence others for the good reasons? And when we have enough positive or plus ones around us, now it's about opportunity creation and how do we create a shared success? So it's not just a win-win, it's a win-win-win for everybody. And that's really the total encapsulated version of the prime performance process.

SPEAKER_02 18:34

And is there a time frame or is this based off of an individual's progression through the phases?

SPEAKER_00 18:41

Yeah, it typically takes about six months to go through the entire process. And that gives enough time to practice the different exercises and going through the different frameworks for each of the principals. So typically spending about three to five weeks per principal to really hone in, bring that awareness. But individuals working with me, they get everything right off the bat, and certain individuals are gonna be at different stages. So somebody coming in, they might be super resilient, have a lot of grit, and they're really aligned with their rules and routines, and they've got everything hammered down, but they might lack that influence or that social component of things. And then that's where we got to develop more one-on-one communication or one-to-many communication, and and how do we develop the support system around ourselves so that we can influence ourselves as well. Or some other people might be coming in and their life might be chaotic and they really need to spend time on optimizing or learning how to automate or delegate some of the things that they're doing on a day-to-day basis. So everybody is a little bit different, but the process still kind of flows as a streamlined process here. It's an incredible process.

SPEAKER_02 19:48

You've said automate and delegate twice uh in the last few moments, and and it's like it's just like a high-pitched chime that keeps going off in my mind. It's like either you automate it or delegate it. Something needs to happen.

SPEAKER_03 20:00

Or delete it because it may not be needed. Exactly.

SPEAKER_02 20:04

Yeah, yeah. Yeah. That that's yeah. I'm just gonna process my own personal growth over here. It's good. Oh my goodness. I love it. Well, Rob, what do you have in store? Like, what's on the horizon? When you are thinking about Rob five or 10 years from now and the impact that you're having and the influence that you have, what does that look like?

SPEAKER_00 20:26

I think it's gonna be a lot more of what kind of like what Pam was saying earlier about the retreats and stuff, hosting more retreats, conferences, speaking on bigger and bigger stages. And then also my podcast as well, that's continuing to grow. And I'm super excited about that because that lets me connect with a lot of interesting entrepreneurs and get to share their story, their struggles, and their secrets to high performance. So that's really cool. And I love watching that kind of grow as the episodes are going by. That's so fun.

SPEAKER_02 20:54

Tell our listeners about your podcast. Maybe.

Ideal Clients, Alignment, And Better Feedback

SPEAKER_00 20:58

Sure. So my show is called Surviving the Side Hustle. And as I mentioned, we kind of bring a guest on every week, diving into their story, kind of who they are, how did they get to where they're at, what have been some struggles or challenges that they're currently going through? Because as we were saying earlier, like the bigger problems that we solve, the bigger checks we can cash, and new levels come with new devils. So it's like, hey, I might be at a beginning stage of my journey, but I might be listening to somebody who's developed or going down, and they might be able to share some of the tips so that it could save you some time too. So you don't make the same mistakes. Also just being able to connect with more people, right? So that network is our net worth kind of saying, being able to grow with other people and creating a community where guests and people in my mastermind and and the whole prime performance world can like collaborate together.

SPEAKER_03 21:52

That's incredible. Is it on all the platforms, I'm assuming?

SPEAKER_00 21:55

Yeah. Yep.

SPEAKER_02 21:56

Taps into that power of the collective, that which is which is huge. I love that. Yeah, I love it. All right, Rob. So we've touched on a lot, and thank you for giving us kind of a peek behind the curtain in terms of the platform out your you're offering and kind of the framework that you've created. Very valuable. If you have one piece of advice for our listeners, something that we haven't had a chance to touch on yet, what would that advice be?

SPEAKER_00 22:22

I think the through line, the most important thing really to remember is to reflect more, but reflect more consciously. I think we do reflect, and every once in a while we do spend some time to kind of reflect and say, like, hey, how are we doing? But I don't think we spend enough time consciously thinking ourselves through the reflection and like where we are and piecing ourselves and just the whole picture of everything. And I think if we can slow down a lot, like we were saying, but paying attention to where we're currently at and where we're going and where we've been really gives us that full picture of ourselves and and the journey that we're living, right? The life that we're trying to build and grow. And it's a beautiful thing. So we spend some time to enjoy it.

SPEAKER_02 23:04

I think that's fabulous. And that's it, that's a it's a great piece of advice. So just to reinforce it, taking the time to reflect where you've been, where you are now, where you're going. And you've taken the time to already create the framework on how you're gonna get there. So the combination just sets everyone up for success when you when you look at it that way.

SPEAKER_03 23:22

Yeah. And I'll add one thing without judgment.

unknown 23:25

Yeah.

SPEAKER_03 23:26

You know, where you've been. Because sometimes we'll look at where we've been and there's some judgment involved. And it's just like, nope, that's just where I was, but now I'm here. So I love it.

SPEAKER_00 23:35

Very true. I love that.

SPEAKER_02 23:37

Yeah. That's where gratitude comes in, right? We can always just go back to that place of gratitude. We'll just be grateful for the journey that we've had so far and and where we're at now and where we're going for all of it. You gotta have it for all of it.

SPEAKER_03 23:48

Yeah, this has been amazing. Thank you so much for joining us today. I know I learned a lot. I've got some notes here, so it was fantastic.

SPEAKER_00 23:58

It it was well, thank you guys so much for having me on. Yeah.

Retreats, Speaking, And Surviving The Side Hustle

SPEAKER_02 24:01

Oh my gosh. The the pleasure is ours. I thought I had taken the last couple of weeks to do some reflection, figure some things out, and now I now I uh I had some notes myself. Your G and your flag is is interesting, the growth piece, and it's something that I'm gonna focus on because I I find myself often saying a lot of, you know, I don't do that, or that's not in my wheelhouse. And well, those are probably the spaces where I could grow the most. So um thanks, Rob. I appreciate it. No, I truly do. I'm grateful for it. Um, it's the growth and the action. We're gonna continue with that.

SPEAKER_01 24:37

Yep.

SPEAKER_02 24:38

This has been an absolute pleasure. We will make sure that we drop your info in the show notes. Also tag your pod so that people can head on over and listen to your podcast as well. Anything else you want to leave our listeners with?

SPEAKER_00 24:49

Just to kind of reflect and checking out the podcast, Surviving the Side Hustle. Excited to grow together. So if anybody listening takes anything from this, encourage you to reach out to me on social media, whether you liked it or disliked it. I'm I'm all about reflection and kind of getting better. So any kind of feedback, good, bad, or indifferent, is is always much appreciated.

SPEAKER_02 25:10

Absolutely. I love it. I couldn't agree more. Beautiful. Well, we will make sure that we get our listeners in touch with you. And for our listeners, you all know the deal. If you're wanting to find out what's going on in the world of Reignite Resilience, head on over to reignite resilience.com. By the time this comes out, we will be able to report back to you about our fabulous event, Reignite Live, our live opportunity to connect with fabulous folks in Loveland, Colorado. We are going to come together at Casa Sagrada with our dear friend Rachel Jane Groover, Pam, and myself, and some fabulous sponsors that you're going to hear from and more about here in the upcoming weeks. But we're excited to take this show on the road, have some impact as we talk about the goals that we're setting for ourselves, living in alignment and finding our voice and being seen and not being afraid of it. So until next time, we will see y'all soon. Have a good one.

SPEAKER_01 26:04

Thank you for joining us today on the Reignite Resilience podcast. We hope you had some aha moments and learned a few new real life ideas to fuel the flames of passion. Please subscribe on your favorite streaming platform, like or download your favorite episodes, and of course, share with your friends and family. We look forward to seeing you again next time on Reignite Resilience.