Helping You Create Your Extraordinary Life
Ā Here in the Northern Hemisphere, weāre just shy of the longest day of the yearāand I have to admit, this is my favorite time. The long days bring a sense of possibility, and I find myself energized and ready to do all the things.
But just like money, Iāve learned to treat my energy as a finite resource. You can spend it, save it, invest it, or waste it. And most of us donāt even realize where itās going.
Every Friday, I meet with a small group to reflect on our weekāthe wins and the lessons (we donāt call them failures!). In our last meeting, an expert in the differences between how women and men operate reminded us that women are not designed to be āonā all the time. We need intentional breaks throughout the day to replenish ourselves. The problem is, many of the things we call ābreaksā arenāt actually helping us. For example:
Iām trying to reset my morning routine, which has been off-kilter since Covid. I was going to tell you about how moving your morning coffee around in your schedule can help you avoid energy crashers⦠but since Iām not willing to wait an hour for my own morning coffee, Iāll save that for later. Instead, Iāve got three simple tips that will take you just three minutes in the morning and will have you starting your day refreshed rather than rushed.Ā
āļøThe 3-Minute Morning Reset āļø
Tomorrow morning, instead of reaching for your phone or walking like a zombie to get your first coffee, try this instead.Ā
When you wake up tomorrow, try the following and see how you feel:
1ļøā£ Breathe (60 seconds). Before reaching for your phone, take 5 deep belly breaths to signal to your brain that itās time to wake up. This reduces stress and gives you some oxygen to boost your focus.
2ļøā£ Move (60 seconds). Gently stretch, roll your shoulders, or do a few body weight movements (like air squats or arm ci...
Lately, it seems like my husband is always hungry and always eating! Based on what I learned from a book called āThe Glucose Revolutionā, Iām thinking it might be a blood sugar thing. Which means it could be a ācarb thingā... Is he eating too many carbs? Not enough? Itās tough to know with all the wild advice out there. Hereās the truth.Ā
First, carbs arenāt bad, theyāre actually your bodyās preferred energy source.That means when it comes to your energy levels, it all depends on how you use them.
If youāre not eating enough of the right carbohydrates, you might notice:
I see this all the time when my clients first come to me (and with my husband). They think they need to go low-carb to lose weight, but instead, they just end up feeling drained and struggling to get through the day.Ā
How to fix it: If youāre dragging, try addi...
So many people tell me the same thing: āIāve tried everythingā¦and Iām still tired!ā Does that sound familiar? The thing is, it's not just about sleep.Ā Yes, sleep matters, but there are other āenergy leaksā many people overlook.Ā Letās run through a quick checklist:
ā Ā Youāre Running on āWired but Tiredā Mode.
If you feel mentally alert but physically drained, thatās a sign your nervous system may be out of sync ā maybe too much caffeine, screen time or late-night work. I have an Oura ring that tracks my sleep, and when Iāve had late coffee, I definitely notice that even if I get a full nightās sleep, my deep sleep is usually affected.
šFix it: Ā Cut off caffeine by 2 pm (maybe even noon), limit screen exposure before bed, and get sunlight early in the day to help regulate your bodyās natural rhythms.
ā Your Nutrition Isnāt Supporting Your Energy Needs.
Most people think āclean eatingā = more energy. But if youāre undereating, skipping key nutrients, or missing out on enough carbs, p...
There is such a wide variety of fruits and vegetables out there, yet I think most of us stick to our tried-and-true favorites. Iāve been trying to up my own intake for a variety of reasons, and I think Iāve found a fun way to get more plants into my diet. I bet it will work for you, too.Ā
Itās been a busy week for me. My husband is out of town, and I always think Iāll have less to do when heās not here, but thatās never the case. While there is one less person to feed, there is also one less person to help! If you manage your household on your own, I give you kudos - itās a lot of work!
Iāve also got involved with cyclocross, and spent the weekend at a local event. Itās really fun (and hard!) but itās helping me with my goal of being more motivated to ride my bike. Itās also been great reconnecting with old friends and making new ones surrounding our hobby.Ā
Between the two things, I was tired. I woke up tired on Monday and then felt like each day ...
Iāve been working hard at boosting my natural energy levels after a stressful fall season. I know that when I feel good physically, I feel better emotionally and mentally, too; thatās why I started by focusing on my fitness. Iāve enlisted my son to join me on my bike rides to keep me accountable, and itās working! Iām feeling better already. Iāve also discovered four tips to boost your energy that are food-focused that have been making a huge difference in the short time Iāve been doing them: itās managing my glucose spikes.Ā
Just before Thanksgiving, I happened to listen to a podcast interview of Jessie InchauspĆ©, a French biochemist and the author of The Glucose Goddess Method: A 4-Week Guide to Cutting Cravings, Getting Your Energy Back, and Feeling Amazing and Glucose Revolution:Ā The Life Changing Power of Balancing Your Blood Sugar.Ā Ā
Her science-backed nutrition hacks made a lot of sense to me and theyāre so easy that I got started right away. The day...
Low energy can happen for a variety of reasons, especially at this time of year. Around the holidays there is less daylight (in the northern hemisphere), there are a lot of expectations, traditions to keep up with, and itās harder to fit in time to recharge. Then there are the rest of lifeās twists and turns that may be zapping your energy, like work, health issues, or taking care of family. My own energy has been in the dumps lately, which is why Iāve been turning to what works for me to refill my energetic cup.Ā
In my High Performance curriculum I use for life coaching, we spend time first on clarifying who you want to be and what you want to be doing with your life. Then we move on to the topic of energy, because if you donāt have the mental, physical, and emotional energy to be doing what you want to be doing, you wonāt get far. Read more about the three types of energy here.Ā
It doesnāt matter if your goal is to move up the career ladder, get your business...
As a coach, my goal is to help you live your most Extraordinary Life; one that brings you joy, is fulfilling, and is not only aligned with your innermost goals and desires, but one that sees those dreams come true. So why am I talking about your diet?! Well, a life like that takes energy! Mental, physical, and emotional energy all feed into how you feel each day, which then translates into how you greet each day. Is it with enthusiasm or the doldrums? Feeding your body the right way is one piece of the puzzle, and most of us could use some help when it comes to eating more produce.Ā
Read more about how to increase the different types of energy.
Everywhere you turn, health and wellness experts are telling you to eat more fruits and vegetables. You donāt need me to tell you that they are full of vitamins, minerals, antioxidants, and fiber. And Iām sure you already know that people who eat more fruits and vegetables live longer, healthier lives, and a...
Maintaining your physical, mental, and emotional energy is crucial to successfully pursuing your dreams. If you've been experiencing sluggishness in any of these areas, this post is for you. Often, women are enticed to find the best detox method to boost their energy, only to stumble upon questionable detox diets or "cleansing teas" that leave them feeling physically depleted and gross.
To detoxify and enhance your energy levels effectively, it's essential to steer clear of fads. Instead, focus on cleansing your body, mind, and environment so that you can feel your absolute best and make progress towards your dreams each day. Trust me, this approach is far superior to subjecting yourself to a week of cayenne pepper and lemon juice!
Contrary to what supplement companies and paid endorsements may claim, the truth is that you don't need to eliminate toxins from your body. This is because your body possesses an intricate and remarkable built-in...
Are you feeling tired all the time? While itās not realistic to feel energetic 24/7, regularly feeling drained and tired will take a toll. I know when my energy is low, I find it harder to accomplish regular tasks, let alone work on my goals. Medical reasons aside (thanks, menopause!), you may have fallen prey to sneaky energy-zappers in your daily routine. Eliminate these, and youāll see your energy rebound in no time!Ā
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What if you approached self care as a gift, because you know you deserve the very best?
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