Well, if you said yes, you are not alone, you answered the
same as most people do. That is because we are living in a society where we are
always on the go, a society where we never take the time to care for
ourselves. This type of constant strain inevitably takes a toll on each of
us, and often the effects strike when we least expect it. The results of
this lifestyle? Simple, fatigue, resentment, premature aging, poor health and
the inability to function properly on a daily basis. Simply put, we are trying
to pour out of an empty cup day… after day… after day. Do you try to drive your
car without gas or proper maintenance? You can't so what makes us all think we
can drive our bodies on poor maintenance and low fuel?
I want to talk about this topic today because it is easily
one of the biggest complaints I get from my clients and prospective clients
when inquiring about how they can get healthy and fit. They reach out to me for
help because they are tired all the time and feel fatigued.
Today I am going to give you three simple tips on improving
your energy and, in doing so, improving your health for years to come!
1). Sleep is a Priority
When I talk to clients about being tired one of my first
questions is always on not only quality of sleep, but also quantity. How much
are you sleeping each night, and how well are you sleeping? Believe it or not,
chronic sleep deprivation can wreak havoc with your brain chemistry and cause
all sorts of long term and seemingly unrelated problems. The first step is to
pay attention to when and how well you are sleeping.
Some great tips for better sleep include:
- Limiting screen time before bed. Studies show that exposure
to blue light before sleeping can change brain patterns and make restful sleep
harder to achieve.
- Creating a restful environment. Removing distractions from
your sleeping space can help you relax and achieve a more restful sleep. Use
lavender spray on your pillows, this is one of my favorite little rituals
before bed!
- Exercise! We will talk more about this in a minute, exercise
works to make the body tired and ready to recharge in a healthy way, unlike
fatigue from constant stress on the mind and body. A tired body sleeps better
and you will wake feeling more refreshed for a new day.
- Limit alcohol before bed. Alcohol may seem to help you fall
asleep initially, but it will disrupt the second half of sleep which is
the most important because it interrupts REM (rapid eye movement) sleep.
Disrupted REM sleep can cause drowsiness, poor concentration, sleep apnea and
will throw off your overall sleep patterns.
2). Make Time for Yourself!
Many times, when I ask my clients what they are doing for
themselves, they aren’t quite sure how to answer. This is mostly because in our
culture doing something for yourself is equated with being selfish. My friends
this is not the case! You are not really beneficial in any family,
business or group activity if you are too mentally tired to function.
Let me ask it this way. How can you continue to care for
everyone and everything around you if you are constantly trying to pour out of
an empty cup? Here’s another thought. If you will not take care of yourself,
how do you plan to take care of others?
It’s something to think about!
Ways to add self-care to your day:
- Take time to do something you enjoy every single day. Even
if you just carve out 15 minutes to walk around the block and clear your head,
sit outside and read a book, it will help you relax and focus on the demands of
tomorrow.
- Mediate or stretch before bed. These activities help to calm
and focus the mind which improves sleep quality while also offering a sense of
well-being.
- Take a Yoga class. Yoga, and other similar forms of
exercise, provides you with a one-two punch in terms of your health. Not only
do they work to burn calories and tone your body, but they also clear your mind
and help energize you for the rest of the day.
3). Exercise!
What many people don’t realize is that exercise provides so
many benefits beyond simply getting your body up and moving. It releases endorphins
which relate to mood. It also improves practically every major system in your
body, making them function more effectively as you improve your overall health.
It improves the quality of your sleep and it has the ability to greatly improve
your energy as your body grows leaner and stronger.
Working exercise into your busy day can include:
- A 15-minute brisk walk around the block during your lunch
break.
- Joining a gym, taking classes or working with a trainer.
Most trainers offer 30-minute condensed fitness sessions that pack a major
fitness punch and are easy on the wallet too!
- Finding a set of exercises videos, you enjoy and can follow
in the comfort of your own home.
I WANT you to feel GOOD! I don’t want you to just burn a few
calories and go on with your day, I want your quality of life to improve as you
grow stronger and start getting more out of life. Take control of your day and
you will start to take control of all areas of your life. Being fit and healthy
is about the mind, body and soul!
If you have any questions about how we can work to improve
your energy and quality of life, please
reach out.
I would love to hear about your goals and help you make a plan to achieve
them!
