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In a Mental Slump? 11 Ways to Boost Your Energy Naturally

Written by Maria Connolly. Posted in Change Your Life, Health and Wellness.

“The energy of the mind is the essence of life.” ~ Aristotle

How much would you pay to stay energized all day? According to one analyst, people are spending BILLIONS of dollars! “In 2017, the energy drink/shot market was $13.4 billion. The forecast through 2022, is that the market will reach about $16.9 billion.” Unbelievable! This quick fix isn’t sustainable. I recommend you learn to boost your energy naturally. You’ll go further faster.

Mental energy depends on how well you care for your mental, emotional, physical and spiritual health, as a whole. If you want to boost your energy naturally, it’s important to address all aspects of your life. This somatic approach requires a greater awareness of self. I’d like to share some simple, but meaningful, ways to start assessing your progress towards boosting your energy naturally.

Boost Your Energy Naturally – Body

1. Get restorative sleep. You might be used to existing on five hours of sleep, but it’s going to catch up with you, because the body and brain needs seven to eight hours of all the sleep cycles to clean and restore themselves. Tune into your body and support it with the rest it needs.

2. Eat a healthful breakfast. Mindfully listen to YOUR body and see what energizes YOU. Some people love oatmeal; others feel energized after a fruit-filled, green smoothie. If you’re eating the wrong kind of food for YOUR body, it will set you up for major mental slump! Start the day with healthful food and you’ll more likely make healthy food choices throughout the day.

3. Keep moving. Being sedentary is a real problem today. It’s important to be mindful about how your body is reacting. Do you feel yourself slouching? Then it’s time to straighten up and stretch. Daily practicing Progressive Muscle Relaxation Techniques helps stretch your body and increase your awareness. Are muscles getting tense? Time for some breathing exercises and a short walk. Getting more oxygen boosts your energy. Doctors recommend, at a minimum, 30 minutes of exercise daily, 5 days a week.

4. Stay hydrated. Feelings of hunger and tiredness are often symptoms of dehydration. Instead of reaching for a candy bar, take a long drink of water. Sugary, caffeinated sodas and energy drinks do more harm than good. You’ll gain some health benefits from a moderate consumption of tea or coffee. Just remember that drinking caffeine six hours before bedtime may compromise the quality of your sleep.

5. Keep power snacks handy. Fruit and a handful of nuts are great energy boosters when you feel the afternoon slump coming on.

Boost Your Energy Naturally – Mind and Spirit

6. Feed your passion. I am passionate about doing Cross Fit and also helping my clients in my life coaching practice, so daily I find ways to engage in activities that support me. For example — because I want to improve at Cross Fit, I eat healthy foods; junk food or alcohol just don’t tempt me anymore. And because I want to give the best to my clients, I go on retreats that refresh me. Staying engaged and excited about life is paramount to feeling energized and inspired.

7. Clear out mind clutter. Drama wears a person out! Being focused keeps you from overthinking or worrying unnecessarily. When you simplify your life and remove unnecessary events, you’ll naturally boost your energy.

Boost Your Energy Naturally – Emotions

8. Remove energy zappers. Manage your mental energy like managing a bank account. Know what drains your energy and mindfully avoid them — be it a self-doubting thought, an unsupportive action, an unhealthy relationship, or the clutter on your desk. Choose to spend time on things that boosts your energy, like gratitude and positivity.

9. Vitalize your relationships. We need to receive and give energy to each other. Remember that there’s a lot of power in laughter. Let’s borrow AT&T’s slogan and “reach out and touch someone” emotionally and physically as often as you can each day.

10. Connect with the earth. Almost everyone has room for a small garden pot. There’s something energizing about seeing life sprout from a tiny seed. Try growing your favorite veggie or herb and feel the energy it’s drawn from the soil, as you eat it.

11. Reconnect with the sun. Sunlight is very healing. Just take precautions for your skin type, then get outside and soak up some Vitamin D!

None of these suggestions are hard. In fact, they’re all enjoyable! Concentrate on changing one tiny habit at a time. What do you do to boost your energy naturally? I’d love to hear your suggestions on my Facebook page. And if you’d like an accountability partner, please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype).

7 Ways to Model Purpose Driven Leadership in All Aspects of Life

Written by Maria Connolly. Posted in Change Your Life, Embodied Leadership.

“Why did you get out of bed this morning, and why should anyone care?” ~ Simon Sinek

Who were you born to be? What puts fire in your belly? If you’re not certain, it’s time to clarify your purpose in life. As a child, you might have dreamed of being a singer or an astronaut. Purpose driven leadership wasn’t even on your radar. Teachers or parents might have even urged you, “You need to figure out what you’re going to do with your life!”

But before you can “do” anything meaningful, it’s important to learn who you really are, at the core of your being. When you connect who you are with what you do, you’ll be happy, fulfilled, and ultra productive, because you’ll have discovered your purpose. At that point, it will be easier to model purpose driven leadership. As Leonardo da Vinci wisely advised, “Make your work to be in keeping with your purpose.”

Purpose is the natural flow of your gifts as you serve others. You may at times, ignore or hinder your purpose, but it’s always there, waiting to be expressed. Fully formed purpose driven leadership reaches all aspects of life – marriage, family, friends, business, teams, communities, and your own health and fitness. It’s being committed to use your talents, skills and passions for the greatest benefit. It releases positive energy and frees you and others to explore a world of possibilities. One thing to be mindful of: if you or others feel drained or limited by your leadership, what you may be expressing is obsession, rather than purpose.

Here are seven ways you can model purpose-driven leadership in your life:

Avoid distractions. As a multi-faceted human, you may be pulled in many different directions because of the diversity of your interests. It’s imperative to pause and reflect whether there is congruency with your core purpose. There’s absolutely nothing wrong with narrowing your focus and truly mastering one of your many talents. In fact, you’ll accomplish much more in the long run.

Align actions with purpose. It’s easy to be swayed by the opinion of others or the current trend. Personal development programs are helpful guides, if they allow for your unique individuality. It is a disservice to yourself and others, if you force yourself to be like everyone else. Yes, there are cultural and family norms to consider; however do so with the goal of discovering how the real you can support something bigger.

Be flexible. Be mindful that your core purpose emerges over time. At different stages of your life, your purpose will evolve and deepen. Being wedded to an outcome will hinder your ability to course correct when necessary. If you sense there’s a deeper meaning lurking, mindfully slow down and listen.

Connect with others on your core level. We all need to work with others to accomplish more than we can alone. Seek out those who have a similar purpose. Work at formulating a group purpose that connects with your individual purpose. People will respond to you as they see that you genuinely care and want to make a difference. You will inspire trust and confidence, as you lead others mindfully and thoughtfully. A tremendous synergy will be unleashed.

Focus on service. The degree to which you live with purpose is in direct proportion to how much you serve others. Concentrate on providing value for others and you’ll feel more fulfilled.

Strive for congruency. Are you purposeful in business but not at home, or vice versa? Being incongruent like this will drastically reduce your effectiveness. Strive to align all of your life with your higher purpose.

Experience. Learn. Learn. Learn. When something happens that you don’t expect or welcome, focus on what you can learn from it. When you are living life on purpose, every life experience becomes your teacher and helps you discover additional meaning.

After experiencing one of the most horrendous events in human history, Viktor Frankl said, “Life is never made unbearable by circumstances, but only by lack of meaning and purpose.” When we lack purpose, we become consumed with our immediate circumstances, which can overshadow our reason for living. Every time you make an excuse, place blame or get distracted, you make room for apathy and despair.

Purpose is an endless journey of exploration. We invite you to join us at our Women: Bring Forth the Leader Within retreat June 20 to 26th in Grand Canary Island. We’ll help you clearly define your purpose driven leadership path.

18 More Tiny Habits that Transform You into the Person You Want to Be

Written by Maria Connolly. Posted in Change Your Life.

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” ~ John C. Maxwell

Wouldn’t it be a dream come true to wake up one morning and … POOF! … you’re thinner, smarter, richer, stronger, more successful? It sounds so good to take the easy way out, without having to work for it, without discomfort or struggle.

The trouble is that, if that happened, you’d feel more discontent and less self-confidence. You’d have no self-esteem, because there would be no victories and no personal discoveries. There would be no need for creativity or determination. You’d be a very shallow version of yourself. As Ovid said, “Habits change into character.” Life would become meaningless, because it’s the journey, not the destination that’s important. It’s what you learn along the way that matters, not what you produce, when you’re done. Because we are never done, until we’re dead.

Transformation is a process. Aristotle said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Dramatic breakthroughs won’t change your life. Tiny habits will. To change your life, start now and start small!

Earlier I shared some microhabits that can make a huge difference. Let’s expand the list. Here are some more tiny habits to practice daily:

1. Tiny intentions. Each morning ask yourself, “How can I make today better?” It’s such a waste to just “get through” a day. Each day is an opportunity to find joy and fulfillment.

2. Tiny acts of friendship toward your future self. Acting on what you want in the moment has led you to where you are now. Who do you want your future self to be? Strong and vibrant at the age of 70? Then commit to making choices for the benefit of that future self.

3. Tiny blocks of time. Organize and do similar tasks together. Some examples – do all of your errands in one trip; chop up a week’s worth of vegetables and put them in baggies; have a set time for answering emails and returning phone calls. You build accountability and momentum that way.

4. Tiny pauses. Before you react to a strong emotion, enquire into your state, without judgment. What emotion are you feeling and where did it come from? Then determine what response will benefit you the most.

5. Tiny pit stops. Just as a racecar must stop during the race for gas and maintenance, you must make time to refuel with nutritious food and restorative sleep.

6. Tiny health choices. Take the stairs. Walk a little further. Drink one more glass of water. Eat one less unhealthy snack. These choices all add up to better health.

7. Tiny measurements. Track and measure your progress. You want better finances? Record every penny you spend. You want to lose weight? Record your exercise and food intake.

8. Tiny pushes. There will be times you don’t feel like doing something …do it anyway! Go a little bit beyond what’s expected. Dress a little nicer. Try a little harder.

9. Tiny connections. Reach out to one new positive influencer, in-person or online. Great relationships simply begin with “Hello”. Be open and see where it takes you.

10. Tiny deletes. Avoid people who drain you and don’t support you. Clear out the clutter in your home or office, one piece at a time.

11.Tiny check-ins. Make a practice of mindfully observing your patterns. Why are you procrastinating? What led to that unhealthy behavior? What inspires confidence?

12.Tiny self-assertions. If you have difficulty standing up for yourself, start mindfully saying “no” more often. Preserve your time and energy for the things that really matter.

13. Tiny communication adjustments. Notice when people misunderstand you. Are you speaking consistently and clearly? Are you being silent, when you need to speak up? Notice and make a correction.

14. Tiny doses of inspiration. Instead of mindless screen time, read uplifting books before bedtime. Read about people you admire and what they’ve overcome to get where they are today. You’ll wake up with renewed inspiration.

15. Tiny motivations. There is power in thinking about a motivational quote each day. I share inspiring quotes on Facebook and Instagram, because they put me in a better state of mind.

16. Tiny attitude shifts. Remind yourself, “I am responsible for me and my life. No one makes me feel this way; it’s how I’m choosing to react. Life isn’t fair, but I can make mine better. If I don’t like it, I can change it.”

17. Tiny praises. Be your own cheerleader. Waiting for praise from someone is a recipe for disaster. If they don’t notice, you’ll be crushed. Celebrate each win.

18. Tiny pivots. Sometimes your path isn’t getting you to where you want to be. Be willing to course correct so you stay aligned with your big “Why”. When you have a powerfully, motivating reason, you can do almost anything.

Are you feeling overwhelmed – not knowing what to do first or what will make the biggest impact? If you’d like our help to define your most meaningful plan of action, join our Women: Bring Forth the Leader Within Retreat June 20 to 26th in Grand Canary Island. It is going to be transformational!

Why I Participated in the 2019 CrossFit Open

Written by Maria Connolly. Posted in Health and Wellness, Life Skills.

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” ~ Michael Phelps

Have you ever heard of the CrossFit Open? This year it’s happening between February 21^st and March 25^th. The CrossFit Games are world-renowned as a grueling test for the toughest athletes on Earth. It’s a five-workout competition. And it’s thrilling to see what people are capable of doing!

I love CrossFit and all that it stands for. I love its philosophy. I love its comradeship. I love the intensity. It’s my kind of workout. Every week I get to push my limits physically and mentally. I always learn something new about myself.

Since I started Crossfit over 3 years ago, it has become a metaphor for life: push your limits – find your strength!

Here are some life lessons you can takeaway from Crossfit training:

Your physical strength is fueled by your mental strength. When your body or mind says “you can’t”, try it anyway. More often than not, you can!

The more flexible you are the more resourceful, resilient and courageous you’ll be.

Progress doesn’t come automatically. There’s always a learning curve. Invest the time to develop skill “A” to get to skill “B” and so forth. If you jump from “A” to “Z” you’re going to hurt yourself!

There’s always some move you can make. Maybe you can’t do a Pull Up, but you can do a modified version of it, as you strengthen your body so that you can do it eventually.

Believe in yourself! Trust your coach and soak in the encouragement from your community. When you compare yourself to someone else, you hurt yourself. Use their success as inspiration instead.

Discipline and consistency build a reserve of strength, grit and conviction that gets you through the days when you’re feeling down. To become fit, you have to value your well-being over your desire to be a people pleaser.

Can you see how these lessons apply to all areas in life? People say, “If I had known I was going to live this long, I would have taken better care of myself.” We have the choice to let life happen or train for the long game. I’m in it for the long game.

I never thought I would ever enter the 2019 CrossFit Open, never. I thought of competing with my friends, but not entering at such an international level. But this year I did! Why? Because I believe in these principles and I wanted to practice what I preach to others.

If you go to the leaderboard website, you will see that I was there. It’s an amazing experience! No, I’m not in the top 10. That’s not the point. I trained to push my limits, to see what I could do. I accomplished more than I would have thought possible a year ago. And I know that next year I’ll do even more!

Ultimately, I entered the 2019 Crossfit Open, because I wanted to communicate these important messages to myself:

I am good enough right now.
I only compare myself to myself.
I push my limits to find my strength.
Don’t take yourself too seriously.
Don’t take life too seriously either.
Life is short, go for it.
Happy is on the other side of fear.
Courage takes you there.

During the open an amazing thing happened! Right after each grueling workout (five total), and not before I could stand and breathe again, it would all make sense. The everyday training itself started to make sense: how to train, how to push myself each day and week, how to gradually increase my effort, and why all of this is important.

In life, as in CrossFit, you have to train hard (with substantial periods of rest and recuperation in between) in order to sustain even 15 minutes of intense work. Imagine practicing your public speaking every day for just 5 minutes in the shower and then getting to your public speaking event and feeling like “I can do this!” This is what Crossfit has taught me to do every day. It takes consistent, daily discipline to get to the critical moment where I can perform well, with ease and skill.

I know I will do the open again…and again…and again. And from now on, I’ll see every day as an opportunity to improve, get better, get where I want to be. Like we learned from the story of the Tortoise and the Hare – slow and steady wins.

Would you like to find the same kind of courage, determination and resourceful within yourself? Please join us at our Women: Bring Forth the Leader Within Retreat June 20 to 26th in Grand Canary Island. I know you have it …let’s bring it to life!

How to CALM Your Mind Using My 4-Step C.A.L.M. Process

Written by Maria Connolly. Posted in Controlling Stress, Life Skills.

“I have never experienced a stressful feeling that wasn’t caused by attaching to an untrue thought. Behind every uncomfortable feeling, there’s a thought that isn’t true for us.” ~ Byron Katie

Many of you are doing a great job of maintaining a peaceful state in your lives through practicing mindfulness and other somatic skills I’ve shared with you. Yet in times of great stress, some clients tell me that they can’t help but revert back to a reactive state, which makes them feel out of control, defensive and on edge. Negative thoughts stream back into their minds. Let me reassure you, that’s quite natural. Don’t give up! The more you practice mindfulness the more it becomes your default method to calm your mind.

To make it easier to calm your mind during stressful times, I’ve come up with an acronym to help you remember the steps to take. It’s C.A.L.M.

Before I dive into how to CALM your mind, it’s helpful to understand the two systems or states your brain functions under –

the reactive fight or flight response (sympathetic nervous system) or
the responsive rest and digest state (parasympathetic nervous system).

To put it simply, these two systems transmit valuable information via your neurochemical systems that make the body/mind connection.

Ideally, you want to experience the responsive rest and digest state most of the time. It’s the “shock absorber” in your brain that stops feelings like fear, frustration or anger from taking total control over your actions. Because you have an underlying sense of security and fulfillment, you can observe your feelings without judgment, name them and rationally cope with them, without getting too stressed out.

The fight or flight response should only switch on occasionally, when you’re faced with real danger. After the threat passes, you should quickly return to the rest and digest state in which you feel safe and peaceful.

Are you ready to learn how to CALM your mind? It will allow you to pause and let your rational brain catch up with your emotional brain and give it some guidance.

C stands for Connect. Connect with what your body and emotions are telling you. Notice your body sensations or physical reactions. Identify the feelings attached to them. Name them. Remember, feelings are not right or wrong. They just are. Work on accepting and exploring your feelings.

For example, your husband says something that hurts you.

Your response: I feel hurt. I’m clenching my jaw and tensing my shoulders. I feel sick to my stomach. I feel threatened. I feel ridiculed. I feel belittled like when my dad said I was just a stupid girl.

A stands for Assure. Assure yourself that you’re safe. Observe your thoughts. What story or assumption are you telling yourself to make you react this way?

Your response: Oh, I was thinking he doesn’t respect me anymore, that he would leave me. That’s not true. We’re committed to each other. He’s just upset because of what I did. He doesn’t understand. (Breathe…Relax.) I’m safe.

L stands for Live YOUR Truth. It’s possible to cause unnecessary stress for yourself by trying to please someone. The sad fact is we often think we’re pleasing someone by pulling back from our dreams or putting ourselves down, which only makes us miserable. And it makes them miserable, too. That’s not what they want. They just want to understand. Each of us has to live our own truth – not somebody else’s.

Your response: This is important to me, because _____. I know he doesn’t understand. Collect my thoughts, so I can explain it to him patiently and reasonably. He probably feels threatened too. Reassure him that I’m not leaving. I’m committed to our relationship.

M stands for Mindfulness. Mindfully and purposefully choose the thoughts and actions that support the life you want to live.

Your response: I’m a powerful, intelligent woman who has a lot to offer my family, career, and community. I have a purpose and there are things I can do right now to move me closer to fulfilling that purpose. I know I need to include him more often, communicating my desires, plans and goals, so he doesn’t feel left behind. I feel calm, happy, and safe.

Would you like more training on how to calm your mind and live up to your full potential? Then plan on joining us at our Women: Bring Forth the Leader Within Retreat June 20 to 26th in Grand Canary Island. Yes! We’ve changed the name to reflect more accurately how we’re empowering women, like you, to live a vibrant life and make a difference in the world.

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