The Seeking Balance Newsletter Sample
What's Fueling Your Energy Tank?
What fills your energy tank up on a daily basis? Are you draining
it or replenishing it with premium fuel?
Due to the many demands women place on themselves, energy levels
tend to get depleted fast and frequently. How you fill that tank
up again is totally up to you. Poor sleep habits, excessive caffeine,
sugar, nicotine, inactivity, and excessive stress are just a few
If you are not getting 6-8 hours of sleep a night, you are not
running on premium fuel. We live in a sleep deprived culture and
then rely on stimulants such as caffeine and nicotine to fuel
us throughout the day. Sleep is needed to rejuvenate and restore
your energy. Make sleep a priority. For shift workers or new moms
who do not have a regular sleep schedule, make sure you get caught
up on your sleep whenever you get a chance. Short naps, less than
30 minutes and taken early in the day, can help you refuel. For
optimum sleep, make a habit of going to bed at the same time each
night and then waking up at the same time as well. Your bedroom
should be completely dark and omit caffeine after lunch. Energy,
mood and ability to handle stress are all decreased when you are
not getting the required sleep your body needs.
Caffeine is a stimulant that should be used in moderation. Excessive
caffeine can cause anxiety, irritability, tremors and play havoc
with your sleep. Caffeine is also a very irritating substance
to the stomach, causing much discomfort for some people. Limit
your caffeine to 2-3 cups (that includes caffeinated soft drinks,
too) a day. For even better results, substitute green tea which
has many health benefits.
Nutrition plays a huge role in your energy yet many people continue
to make unhealthy choices in this category. Frequent small nutritional
meals are the best ways to keep energy levels high and your mood
stable. Eat every 2-3 hours starting with a nutritious breakfast.
It can jump start your day. Increase your fruit, vegetables, and
fiber choices while decreasing foods high in sugar and fat. Stay
well hydrated, increasing your water intake to 6-8 glasses a day.
Smoking, as everyone knows, is a major contributor to many life
threatening diseases but it also robs you off your day to day
energy. Carbon monoxide in cigarettes competes with the body's
supply of oxygen which is the vital air we need to function. Consider
smoking cessation as your first step in improving your wellness
Exercise is the single biggest thing you can do to reduce stress
and increase mood as well as energy. Buddy up and benefit from
the socialization of it, too. Consistency is the key, so be realistic
and set achievable goals. We are fortunate to have many great
fitness centers to choose from and something as simple as walking
can have numerous benefits.
Prioritize your time. What's important to you in your life? Placing
too many expectations on ourselves is exhausting. Are you spending
time doing things that are not related to your priorities. If
so, consider giving them up. Learn to say no and only get involved
in things you are really passionate about and have time for. Above
all, put yourself at the top of that list.
While fueling your body is extremely important, don't forget to
fuel your mind as well. Start by taking time out for yourself.
Practice meditation, yoga, read a book or listen to your favorite
music. Our mind needs down time as well to re-energize from our
Participate in activities you enjoy and remember humor is a great
energizer. Laugh often and lighten up about life. Releasing built
up emotions with a good cry can also help clear energy blocks
that are weighing you down. Crying has a cleansing, yet energizing
effect on the body, so let the tears flow.
Start today by putting some of these suggestions to work and I
guarantee you will feel more energetic and enthusiastic about
life. Remember, the choices you make on a daily basis increase
or decrease your level of wellness.
Want to find out how to reduce stress and improve your wellness?
Call me for a complimentary coaching session.
Guilt...The Self Esteem Robber
I yelled at the kids too much today. Why didn't I clean out that
closet like I planned? I shouldn't have eaten that dessert I’ll
never lose this weight.
Does any of this sound familiar? Ask any woman and she will agree
that feelings of guilt have been excessive at certain times of
her life. Parenting and guilt sometimes seem like they go hand
and hand. We often have this unrealistic expectation of how we
should be as a mother. When we fail to meet those expectations,
the guilty thoughts sneak in.
For many women, the relationship they have with their body is
less than healthy. The inner critic rears its' ugly head on a
regular basis, defeating us for what we ate or didn't eat, our
lack of exercise, and the inability to reach our "ideal weight".
Comparing ourselves to other women can sometimes be exhausting.
We judge ourselves by how we measure up to our friends and family,
instead of setting up our own personal standards
So what's the end result of the numerous accusations we self inflict
daily? Instead of having more patience with our kids, we are less
tolerant and yell more. Instead of eating less, we eat more to
soothe those uncomfortable feelings. We think these feelings of
guilt will motivate us to make some positive changes, however
it gets us into a rut that is difficult to get out of.
Consistent feelings of guilt rob us of our self esteem and the
ability to be happy with our life. The daily wear and tear on
our self worth is huge. Guilt can often present itself as irritability,
anger, anxiety and numerous other negative feelings. It is a stress
producer which drains our energy.
How can we deal with this? First, make a decision not to let these
thoughts control your life. Live by your own personal standards,
not someone else's. Set realistic goals for yourself and stop
worrying about what the neighbors are accomplishing. Acknowledge
the feelings of guilt and negativity when they arise but refuse
to let them consume your day. Be gentle and give yourself credit
for what you accomplished. Become your own best cheerleader. Compliment
yourself and above all, practice extreme self care. Remember ...you
"You can be pleased with nothing when you are not pleased
with yourself." Lady Mary Wortley Montagu
Newsletter Copyright 2006 Seeking Balance - all rights reserved
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