Seeking Balance - life coaching for women

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 energy depleters.

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 day.

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 deserve it!

"You can be pleased with nothing when you are not pleased with yourself." Lady Mary Wortley Montagu


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