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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).

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

Purpose driven leadership reaches all aspects of life – marriage, family, friends, business, communities, and your own health and fitness, as you serve others.“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:

  1. 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. 
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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

Here are18 more tiny habits you can use to transform yourself into the person you want to be. “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!

7 Ways to Conquer Self-Doubt! Determination Is the Key to Success

Determination is the key to success. Everything you do begins with what you think. Gain greater control over your thought patterns by practicing these 7 skills.“All that we are is the result of what we have thought. The mind is everything. What we think we become.” ~ The Buddha

I believe that the phrase, “You are what you eat,” could be replaced with, “You are what you think.” When you feed your mind full of positive, grateful thoughts, you leave no room for self-doubt or negativity. You make better choices. You can’t help but become more productive, cheerful and enjoyable to be around. This in turn, makes people want to work with you and for you. Yes, you can erase self-doubt! But it will take time and effort. Determination is the key to success!

Are you determined to succeed in your quest to conquer self-doubt? Remember the fairytale The Little Engine That Could? He started the long trek up the mountain with a strong burst of energy and the self-talk, “I-think-I-can, I-think-I-can, I-think-I-can,” streaming through his mind. No one else thought he could. But his determination – the mental strength to try and not give up – was key to his success!

As a way to reinforce this same kind of mental strength and determination in you, here are some key ways to invite positive, self-nurturing thoughts to flow your way…

1. Always look for the positive. There is a world full of good things out there! Be determined to practice gratitude and feel blessed. Look for and appreciating the good that is present or that can eventually arise, from each situation. Greet each challenge as a blessing, because it will spark the growth you need to become more successful.

2. Zap negative thoughts. Just as a bug zapper “bzzzzts” and stops pesky annoying bugs, be determined to turn on your Negative Thought Zapper and stop them from taking hold and spiraling out of control. When you catch a negative pattern, assess it for truth, and then consciously re-phrase it to a pattern that oozes opportunity and possibility.

3. Speak positivity. I cannot stress enough the importance of being mindful of how you speak out loud and to yourself. When you start down the road of criticism, complaining, sarcasm, and abusive speech, STOP! Be determined to retrain yourself to seek ways to commend and build up yourself and others instead.

4. Shift your focus from getting to giving. When you become more other-centered – caring more for everyone else – you will be taking power away from the need to reach your quota, achieve a certain status, earn X amount of dollars, etc. When you become a person who serves from a state of compassion, people will respond and reward you with their business, with their cooperation, and with their respect.

5. When you doubt yourself, prove yourself wrong! If you haven’t tried, you’re lying to yourself when you say, “I can’t!” Nothing is accomplished by quitting before you even begin. Once you act in harmony with your intention to succeed, new avenue often open up before you, so you accomplish a task you never thought you could. And if, for some reason you “fail”, you’ll find a better path. No matter what happens, your self-confidence is lifted because you TRIED!

6. Envision the outcome you desire. It’s easy to let the disaster reel play like a movie in your mind, imagining everything that could go wrong. Be determined to replace it with a success reel. Play the “happy movie” of how everything turns out better than you dreamed of.

7. Take baby steps. Keep the big picture in the back of your mind, but only actively concentrate on what you can do right now, today, to move yourself forward just a little. It would be unrealistic to expect perfection. Rest when you need to, but never stop. Even taking a detour to learn a new skill is a step forward toward reaching your dreams of success.  

Of course, there will be times when you feel down, hurt or fearful. Allow yourself to experience those emotions, but do so mindfully and with the clear purpose of identifying where that feeling comes from and what it’s teaching you. Train yourself to get back up and believe more strongly in who you are and what you want.

Adopting these new thought patterns will take gentle, but firm work on your part. Your success depends on your determination to change your life to one that fulfills and satisfies you. As Channing Pollock put it so well…

“The only good luck many great men ever had was being born with the ability and determination to overcome bad luck.”

Do you “think-you-can” succeed? Do have that kind of determination? If so, I-know-you-can! I invite you to join us at our annual Women: Wisdom, Presence, and Flow! Retreat June 20 to 26th in Grand Canary Island. (FLOW stands for Fierce Leaders Organizing Worldwide!) We’ll help you turn your “I-think-I-can” to “I-know-I-can” to “I-did-it!” Determination IS the key to success!

Change Your Thinking Change Your Life with 4 Favorite NLP Techniques

We can be our own worst enemies when we allow our thinking to stop us from achieving our dreams. Learn to embrace this – change your thinking change your life.“The brain can be developed just the same as the muscles can be developed, if one will only take the pains to train the mind to think.” ~ Thomas A. Edison

You think you don’t deserve it. You think you can’t do it. You think taking charge is for someone more experienced. You think someone else can do it better. You think small. You think too much! Sound familiar? You’re not alone! The only thing that keeps us from attaining our dream is our own thought process, so it’s time to change your thinking change your life.

Especially as women, we can be our own worst enemy. While gender is still a factor in whether a person is viewed as an influential leader or not, we can’t use that as an excuse any longer. The business world is changing and women are proving to be very effective as leaders.

Yes, the battlefield has moved from the boardroom into your subconscious mind. You tell yourself you want one thing, but your unconscious mind wants something else. This creates serious roadblocks that seem insurmountable. The good news is that Neuro-Linguistic Programming can help you change your thinking and ultimately change your life.

You are an emotional, thinking, physical and spiritual human being. All these Parts are intertwined and inseparable. Your thoughts influence your emotions, which are experienced and stored in your body and manifested through body sensations. If there is a disruption in one Part, or there is a miscommunication between Parts, you will be conflicted and your thinking will become distorted.

If you’re feeling heavy you may be experiencing sadness. Shame feels shrunken and withdrawn. Reflect on how anger makes you feels hot and stormy, while excitement feels energizing. Emotions live inside your body, changing your physical experience can cause you to believe and act in specific ways. One moment you’re happy (emotion) on top of the world, so you’re feeling spacious and light in the chest (body sensations). Then something happens to make you feel anxious (emotion). It feels like your world is caving in, your shoulders slump and you feel deflated and dull (body sensations).

By changing your physiology, you can alleviate these body sensations and alter your emotional experience. For example, if you feel shy and uncertain, you’ll gain a little more confidence by breathing deeply, softening and straightening your spine, lifting your head and looking people in the eye. The more you practice this, the more confidence will become your natural state. You can actually reshape your thoughts and emotions just as surely as you can reshape your body through exercise, thereby creating a harmonious mind body connection.

Neuro-Linguistic Programming can help you tune into your emotions and identify each sensation as you experience it. When you honor the messages that your body is sending you, you won’t try to override them or dismiss them. Instead you’ll be able to suspend judgment  and simply become an observer of them. In this way you can accept them for what they are and change what isn’t serving you.

Here are four of my favorite NLP techniques you can use to gain mastery over your mind and body, so you finally achieve your dreams.

NLP Achoring Techniques. Associate a signal or trigger (tapping your chest, snapping a rubber band, squeezing your fingers) with a physiological response (an emotion, mood, or mental state) of your choice. 

Visualization. Your brain believes what you think about, so repeatedly imagine the outcome you desire.

Parts Integration. If Part of you doesn’t think you can do it, then use my Tea Time Exercise to bring harmony within yourself, so ALL of you believes you can.

Reframing. Identify unhelpful thoughts and replace them with positive statements that support a positive self-image.

Try these NLP techniques and see how they can change your thinking at a subconscious level – change your state – change your behavior – change your results or outcomes – change your life. By mindfully choosing to overcome your mental roadblocks, you can become more influential and effective. This quote by Earl Nightingale is so true…

“The mind moves in the direction of our currently dominating thought.”

Now, more than ever, it’s vital for women to develop and enhance leadership qualities within ourselves and the next generation of younger women. We invite you to join us at our annual Women: Wisdom, Presence, and Flow! Retreat June 20 to 26th in Grand Canary Island. (FLOW stands for Fierce Leaders Organizing Worldwide!) We’re empowering women, like you, to change your thinking change your life.

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