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

Don't rely on energy drinks! Learn to boost your energy naturally.“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).

Why I Participated in the 2019 CrossFit Open

I participated in the 2019 Crossfit Open. It was amazing! CrossFit teaches me to see every day as an opportunity to improve, get better, get where I want to be.“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 21st and March 25th. 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.

Here are my scores on the 2019 CrossFit Open Leaderboard

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!

The Best Self-Care Skills Take Discipline, Not Self-Indulgence

The Best Self-Care Skills Take Discipline, not Self-Indulgence “Discipline is the refining fire by which talent becomes ability.” ~ Roy L. Smith

Do you think of self-care as relaxing in a flower-strewn bath, letting stress melt away? That is certainly one small aspect of it. But the best self-care skills take a lot of commitment, hard work and grit. It’s not glamorous. It’s not pampering. It’s getting tough with yourself as you make choices that nourish your body, mind and spirit.

Some people say that self-care is selfish…that nurturers can’t take the time. However, I’ve found that too often this is an excuse. As leaders in our industries, community and families, we need to create within ourselves the strength to lead. This takes strong self-care skills that are based on discipline. Otherwise, we can’t influence others – our business associates, our romantic partners, our children – to become the best versions of themselves.

Self-care is not indulgence. It’s discipline to do what’s best for YOU and others. Can you really say you’re taking care of yourself if you’re sitting for hours, eating tubs of ice cream? NOT! Real self-care skills require mental toughness and a deep understanding of what really matters.

 

Five essential self-care skills everybody needs:

 

Get plenty of restorative sleep. This means mindfully choosing to quit working or looking at a screen an hour before bedtime, allowing your mind to shut down and peacefully drift off to sleep.

The problem: After a stressful day, it’s easy to mindlessly watch TV or your Facebook feed. Or if you have a deadline, you push to get it done.

The solution: Put the remote in a hard to reach place so you have to think about what you’re doing. Create a special space and time for a relaxing project (like talking with a love one or doing something creative). This should quiet your mind so you can fall asleep quickly. Don’t allow anything to break this appointment with yourself. You’ll accomplish more in the long run.

 

Exercise regularly. Our bodies are designed to move and work. If you don’t, you’ll hurt and become more anxious and stressed.

The problem: People hate discomfort (not the same as pain), exercising in front of others, going to a gym, getting sweaty, etc… What’s you’re current “reason” for not exercising?

The solution: Find something you love. Mindfully focus on the increased energy, mental clarity, stamina and endurance you achieve each time you push yourself.

 

Eat healthful foods and stay hydrated. Throughout history, nations have used starvation as a way to torture and control others. Why would you do that to yourself? Why would you willingly deny your body the fuel it needs? 

Become more aware of how different foods affect YOUR body. For example, you may not be able to eat wheat like other people do. While your taste buds say, “Yum!”, your body cries, “Why are you poisoning me?!”

The problem: People hate to “go to the bother” of fixing healthful meals. They’d rather grab something and run.

The solution: Make healthy eating your passion. The Whole30® program changed my life. Find something that works for you. Take a class. Find a recipe buddy. Make sharing meals with friends and family a regular, pleasant activity you look forward to.

 

Create boundaries. We “take care of others” in the sense that we support them and respect them. In our families, this means providing food, clothing, shelter, open communication and love. But each person is responsible for their own well-being. If an option isn’t right for you, have the mental strength to say “no” despite how others react.

The problem: We have the tendency to either be controlling or be people pleasers.

The solution: Give others respect by letting them take care of themselves. YOU are responsible for YOUR emotional, mental, and spiritual well-being.

 

Be financially independent. We all have needs. Having MORE doesn’t guarantee more happiness. It’s a trap to compare what you have with what other people have or with what you see in magazines. Gratitude for what you have will help you see the difference between needs and wants.

The problem: Living with credit card debt or paycheck to paycheck is stressful.

The solution: Live within your means. That includes having the discipline to save a certain amount out of every paycheck for an emergency fund and a certain amount for your retirement. Pay off your credit card debts so interest rates don’t eat up your funds.

 

It takes discipline to always do the things that are good for you. Why not reboot your self-care skills by joining us at our Women: Wisdom, Presence, and Flow! Retreat June 20 to 26th in Grand Canary Island. You’ll return home with renewed purpose and energy!

Benefits of CrossFit Training for Women Like Me

The benefits of CrossFit training for women like me literally transformed my life! Here are scads of reasons why it might be exactly what you’re looking for too!“Successful people pursue hard things. Unsuccessful people avoid them.” ~ Coach Greg Glassman

I know you highly value health and wellness. That’s why you’re here – because it’s my mission to help you achieve your optimal health through mindfully making good choices. To be totally honest and open, even though I’ve practiced a healthful routine for years, sometimes I lacked motivation. Something was missing. I like how Brian Carter put it, “Even people who aren’t sick may not have optimal wellness.” Is that how you feel? My breakthrough to my optimal wellness happened when I discovered CrossFit training for women like me. It might be exactly what you’re looking for too!

I am so proud to be part of Crossfit Inconceivable community in Ashland Oregon. Over the last almost 3½ years, I have literally changed who I am. I have become the person who:

  • works out regularly (Who knew that was possible!?!)
  • looks at sweating and challenging myself physically as self-care,
  • is more mindful about body fitness and wellness, and
  • has found a community of like-minded people that inspire me, challenge me and keep me sane. I love seeing those beautiful faces first thing in the morning. I look forward to feeling inspired everyday.

So I challenge you…if you don’t already have a supportive community that inspires you to makes your workout routine a sustainable habitwhat are you waiting for? Go find them! Your wellness program doesn’t have to include CrossFit, because it’s always important to listen to your own body and its limits, but here’s why I love it so much…

Nine benefits from the special way CrossFit training is designed.

 1. Somatic approach. As a Somatic Coach, I am all about caring for the whole mind/body/spirit connection. CrossFit training ticks all of those boxes. It’s an intense, full-body workout that prepares you for the unexpected, which has far reaching benefits for your mind and spirit, too.

2. Time-saving. Most CrossFit “Workouts of the Day” can be completed in 15-20 minutes.

3. Dynamic workout. CrossFit combines strength training, explosive plyometrics, speed training, weight lifting, kettle bells, body weight exercises, gymnastics, and endurance exercise. It mixes and matches different exercises to push all parts of your body to their limits. (That’s a good thing!)

4. Variety holds off boredom. Each “Workouts of the Day” is new and exciting. You’re not likely to do the same workout within a 6-month period. 

5. Learn what you’re really capable of doing. Each exercise builds on the previous one, so you achieve more than you thought possible.

6. Community. The camaraderie in CrossFit makes this exercise experience so unique. You will be applauded for doing your best, no matter what your best is. No comparisons made!

7. Personal coaching. All CrossFit classes are led by an experienced coach who ensures proper form and standards. Yes, occasionally you’ll get a “no rep” when you’re not doing something properly or not giving it your all. Your coach is your inspiration, counselor, buddy, nutrition advisor and biggest cheerleader.

 

What actual health benefits can you expect from CrossFit training? For women like me, there has to be tangible results to make it worth investing the time. Wouldn’t you say these benefits are well worth your time?

  • heart health
  • joint mobility 
  • stamina
  • strength
  • coordination
  • flexibility
  • power
  • speed
  • agility
  • balance
  • endurance
  • immune system
  • creativity

As John F. Kennedy said: “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  

 

And that leads me to the two most important benefits from CrossFit training for women like me…

8. New lifestyle.You’re surrounded by people invested in fitness and health, which reinforces your resolve to achieve and maintain total wellness.

9. Mental toughness. You leave behind the practice of taking the path of least resistance or cutting corners. “Taking the easy way out” is no longer in your vocabulary. You discover the difference between discomfort and pain, and you aren’t a quitter.

These benefits literally transformed my life! They make my health and wellness routine sustainable. I look forward to the daily encouragement and inspiration, because it keeps me going. It’s never a burden. And I’m not even tempted to cheat.

Do you want to feel that way about your health routine? I’d love to be part of your supportive community. Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype). Let’s work through the rough patches, so you can find your way to YOUR routine for total health and wellness.  

Optimal Health and Wellness – It Starts With Food

Optimal Health and Wellness - It Starts With Food“Your diet is a bank account. Good food choices are good investments.” ~ Bethenny Frankel

When I had my 49th birthday, I decided to try the Whole30® plan. I’d heard friends talking about it for years. So, when a friend announced that she was going to do it (Thank you, Tia!) and asked for people to join her, I thought to myself, “I’ll give a try!” I was curious and I really thought that it was going to be good for me. I’d lose a few pounds and feel better. Well, I am happy to say that it changed my life, by putting me on the path to discovering my highest level of optimal health. I truly feel like nothing can stop me from becoming the best version of myself now.

I began reading one of the books that goes with Whole30® program, “It Starts with Food.” I didn’t know their information would blow my mind! It showed how the food industry has been playing into our weaknesses by massively producing our craving for sweet, salty, and fatty foods. I’m not going to let them do that to me any more! I want to be in the driver seat as I make mindful decisions about what I put in my mouth and how it affects my body. Isn’t that how you feel too?

How does the Whole30® program promote optimal wellness?

First, I highly recommend reading or listening to an audio version of the book “It Starts with Food,” written by Dallas and Melissa Hartwig, founders of the Whole 30® Challenge. It explains the science behind healthy eating and healthy living, in an easy-to-understand way that has kept me motivated ever since reading it.

For 30 days, you remove all potentially inflammatory foods and beverages from your diet (sugar, sweeteners, alcohol, grains, legumes, dairy, processed foods, and junk foods) and eat three “clean” meals a day, made with ingredients like lean meats, seafood, veggies, fruit, good fats, and eggs. When you eliminate inflammatory foods in a mindful way, you see how food is affecting your body on all levels.

Yes, it is challenging. But it’s also empowering! One of my favorite lines in the book was: “It is NOT hard. Please don’t tell us this program is hard. Quitting heroin is hard. Beating cancer is hard. Birthing a baby is hard. Drinking your coffee black. Is. Not. Hard.”

I feel and look healthier than I have in years. I sleep better, I have tons of energy ALL. DAY. LONG…and drum roll…. For the first time in my life, I feel in control of what I eat. During the 30-day program I went to potlucks, birthday parties and even Christmas celebrations, without wishing I could eat sugar, carbs or drink alcohol. I am so excited to make Whole30 my lifestyle, a way to feed myself to promote optimal health and wellness, both physically and mentally!

Do you want to incorporate this program into your new way of thinking about 2019? To begin with, I suggest you become very clear about your intentions for the program. Do you want to heal a health problem? Perhaps reduce the inflammation in your system so you don’t have to deal with chronic pain? Do you want to become more mindful about your choices, so you can love yourself again? Do you need to find motivation that keeps you going through the ups and downs of weight loss? Identify why you want to do this program, and it will help you stay committed. It’s only 30 days of your life. Within that small span of time, you will discover what foods make YOU feel good!

If you want a whole new understanding and respect for your body, give this 30 day challenge a try. It helps to do it with an accountability buddy and guide. I’d be honored if you’d contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype), so we can work on this together.

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