Tired of Dragging, Mama?? Get your Energy Back
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November 24, 2020 - Episode #41 - Tired of Dragging, Mama?? Get your Energy Back
There is nothing worse than having a To Do list with 50 million tasks on it and you have absolutely NO energy. I mean NONE! Are you tired of Dragging Mama?? This podcast gives you some practical and realistic tips to get your energy back! We discuss working with your natural rhythms. These circadian rhythms are your sleep, wake and eat cycles. Honoring these rhythms by setting intentional routines gives you natural, sustained energy. We also discuss supplementation, sleep, using your senses, taking breaks and of course, food! It's all about working with your body instead of against your body!! My friend, YOUR ATTENTION PLEASE!! I’m beyond excited because I’ve been working on a special gift just for you and it’s ready!! It’s simple, it’s practical and it’s exactly what you need to help you shift from just barely surviving these crazy holidays to truly thriving! It seems like every year we say, this year will be different. We say…“I will make it special and not get stressed out. I’ll manage those cravings and avoid the 5-10 pound weight gain. I’ll be present and in the moment and make memories with my family. I’ll stay joyful this season!!” It seems like every year, we set out and have every intention to truly thrive, yet we barely survive! Before we know it, it’s January 1st and we find ourselves a burned out, stressed out wreck with extra weight. So, this special gift is a Holiday Survival Guide to help you Beat Stress, Combat Cravings and Stay Joyful this season. It’s a FREE gift just for you. Go to bit.ly/2020holidaysurvivalguide to download this right now. What I think you will love even more is that in this Holiday Survival Guide you will have an opportunity to book a virtual coaching call with me at a special Holiday price! It’s $48 off. Yes, $48 off and I’ll be able to give you the personalized, customized help that you need during our 1 hour coaching session. But, heads up! There is a limited quantity of these discounted sessions available so you need to act fast my friend. Here are the links that I reference in the podcast Exhausted Beyond Belief podcast https://www.inspirehealthyharmony.com/exhausted-beyond-belief.html#/ Addicted to Sugar? Break Free Forever podcast https://www.inspirehealthyharmony.com/sugar-addiction.html#/ Read Full Transcript below Where else to listen: (note: Google is only available on android devices)
FULL TRANSCRIPT November 24, 2020 - Episode #41 - Tired of Dragging, Mama?? Get your Energy Back There is nothing worse than you having a to-do list with 50 million tasks on it and you have absolutely no energy. I mean none! Are you tired of dragging mama?? Today's podcast is all about how to get your energy back. We need this! Let's get to it. Hey there. Welcome to the Healthy Harmony podcast. I'm Jennifer Pickett, your host, your health coach, your friend. If you're ready to tap into the healthiest version of you so you can live life with confidence and intentional harmony, then my friend you're in the right place. As a Dietitian turned Functional Medicine Health Coach, I’m here to walk beside you and show you how to take control of your complete health...body, mind, and soul. I want you to live a life, you not only love, but a life where you're truly thriving. This podcast is a real talk about real life with simple, realistic strategies. You will leave feeling empowered as we dive into physical health, mental, emotional health, and spiritual health, because addressing these areas equals intentional harmony, AKA happiness, fulfillment, and confidence. Let's do this. I'm beyond excited because I've been working on a special gift just for you and it's ready. It's simple. It's practical. It's exactly what you need to help you shift from barely surviving these crazy holidays to truly thriving. You know, as I was thinking about a gift to give you, I just kept thinking. It seems like every year we say the same thing we say this year will be different. I'll make it special. I won't get stressed out. I'll manage the cravings. I'll try to avoid the weight gain. I'll be present. And in a moment, I'll make memories with my family. I'll stay joyful in the season, man. It just seems like every year we set out, we had every intention to truly thrive. We want to truly enjoy the holiday season, yet it seems like we default back to survival mode before we know it. It's January 1st and we find ourselves a burned out, stressed out wreck with extra weight. So this special gift is a holiday survival guide to help you beat stress, combat cravings, and stay joyful in the season. It's a free gift just for you. So go to bit.ly/2020holidaysurvivalguide to download this right now, again, that link is bit.ly/2020holidaysurvivalguide. I cannot wait for you to see this. I think you'll find it so helpful and so practical and encouraging. Here's what I think you'll love even more in this holiday survival guide - you have an opportunity to book a virtual coaching call with me at a special holiday price. It's $48 off. Yeah, $48 off. And I'll be able to give you that personalized, customized help that you've been looking for. I want to warn you though. There's a limited quantity of these discounted sessions available. So my friend, you need to act fast. Let's get into our topic today. Are you tired of dragging mama? I know I am. I hate it when it feels like I've got 50 million things to do and I don't have the energy to get anything done. There is so much of us that is required. There's so much we need to get done. There is no time for a lack of energy as a mom. What I've learned from my mistakes, mind you, is that we set the tone for our home. So I've seen that when I don't feel good and I don't have energy, I take it out on everybody around me and I mean everybody, including the dogs, especially my family. So my family suffers when I don't feel good and I don't have energy. That's why it's so important for me to take care of my health because I know that I need to feel good so that I can be in the best shape possible to take care of everyone around me. So I'm going to give you some quick tips, just some hacks to get your energy back. Number one, rhythm and routine. Now I've told you before, as I'm preparing for these podcasts, there are just songs that pop into my head. I cannot help it. And unfortunately, because of all the stupid copyright stuff, I can't play these songs for you. So I need you to hear this song, Gloria Estefan, the rhythm is going to get you. That's what I want you to hear. Do you hear it in your head? The rhythm is gonna get you okay? That's it - I'm not a singer. I'm not a singer. I'm a health coach. Remember? So that is the song that is going through my head, but this is all about honoring those rhythms and having a routine to support those rhythms. There is something called circadian rhythms. This is your natural bio rhythms, if you will. It is your sleep wake and eat cycle. When we work with our body, it is amazing how much better we feel. So when we are honoring those rhythms, we're going to have natural energy. Now part of honoring those rhythms is starting off your morning in a powerful way, honoring those rhythms, getting up at a decent time, exposing yourself to natural light and giving yourself some time to wake up before you're thrown in to the chaos of the day. For me, that means getting up early, making sure I'm exposing myself to natural light. When the sun comes up, having my cup of coffee, doing my quiet time, setting my intention for the day, writing down my to do list or setting some goals. And it is amazing how much better I feel when I stay true to that morning routine. When I get off of my morning routine, and instead I'm sitting there cuddled up with a cup of coffee, scrolling through my phone, guess what? I don't wake up fully. I don't feel good. I start to feel kind of depressed and down. And it starts my day on a very negative note. The first 20 minutes of your day determines the way the rest of your day will go. So that's why it's so important to kind of honor our rhythms. So I do some other things in the morning while I'm waiting on my coffee, I will drink some warm lemon water for detox purposes. And for rehydration. I'll also do some little stretches in the kitchen, nothing extensive, just some indication to my body. Hey, time to wake up time, to get the blood flowing. Time to get going. And I also expose myself to natural light. So when the sun comes up and I hear those sweet puppies waking up in their crates, then I go outside and I take them outside and I've started just pausing and enjoying those few moments outside because I realized that part of honoring my rhythms is exposure to natural light. It really does help wake up the body. And of course the dogs really enjoy this because I'm outside. I'm giving them the attention that they need. My dogs. I have two dogs, two puppies, Libby, and Roux. Libby is a Bernadoodle, Roux is a golden doodle - he's chocolate colored. And they're both so cute. Roux is real laid back. It takes him forever to wake up and get going. He's just chill. Libby. On the other hand, during the night, she has convinced herself that she has been abandoned and she's neglected and she will never receive love again. So in the morning I have to give her extra love and affirmation and attention, but I do this when I'm outside. And so the dog's getting some benefit and I'm getting some benefit. Part of this to honoring your rhythm and your routine is look at when are you most productive. For me? I realize I'm most productive first thing in the morning. If I need to write something or create something or record a podcast, for instance, y'all, if I wait until the late afternoon to do that, it's a disaster. Like I just don't have it in me. So late afternoon is not the time for me to be writing or recording or doing something ultra creative. It's better for me to do that in the morning. That's what I feel like. I've got the juices flowing. I'm fresh and I'm kinda ready to go. So I want you to look at honoring your rhythm and routine and also look at when you're most productive and look at that morning routine. Okay. Now number two, sleep. Oh, my word, do y'all feel like I'm repeating myself week after week after week after week, like Holy moly. It seems like I bring this up every single week at every single podcast, but it's that important! I had spent a large portion of my adult life not sleeping and it dramatically impacted my health. So you name it, I've done it. And I've tried it. I've been on prescription medications. I have been on over the counter medications and I had seen what a disaster it is when I don't get good sleep. I've also seen what a disaster it is when I'm trying to recover from a med induced sleep. And so sleep is so very, very, very important. If you're talking about having energy during the day, how are you going to have energy if you don't sleep at night? So recognize your body's need for sleep and honor that your body has got to have rest. It is your body's only chance to rest and restore. So if you want more information on this, on this topic, this very hot topic, I did a sleep podcast. I will reference that in the show notes. So you can go listen to it if you haven't. And I want you to really think about the sleep you're getting at night, because what happens during the night affects how we feel during the day. Number three supplementation. It is one of my hacks. It is something that I tapped into after kind of getting over myself and realizing that, man, I'm not going to have a perfect diet. I need some help. I need something to help me fill in those nutritional gaps. Now supplementation does not mean that I just take a supplement and I ignore the food that I'm putting in my mouth and the sleep that I'm getting and my stress that I'm trying to manage. No supplementation is just an assist. Okay? Supplementation, a supplement is exactly what it says. It is designed to supplement what you're already doing. So it really helps the body fill in those nutritional gaps. For me personally, I realized that a part of my sleep issues, were twofold, it was poor gut health and it was blood sugar instability. Now these are two humongous topics and I'm not going to be going in depth to here on this podcast. But I had to realize that, man, I need to address the two root problems if I want to move forward and get the sleep that my body desperately needs. Now, if you're confused and you need some guidance on supplementation and how to work that in, and you have questions because Lord have mercy, it is a confusing world out there. That is something that you and I can cover together in our one hour coaching session. Okay? That coaching session can look however you want it to look. Number four, food combine. Again, this is one that you've heard me talk about before, when we are making sure that we're combining protein, fiber and fat, and we're not just relying on those simple, quick carbohydrates that are quickly digested and absorbed and send our blood sugar skyrocketing and then crashing down. It's amazing how much better we feel. Okay. So keep in mind again, you can go back and listen to the sugar cravings podcast, the addicted to sugar podcasts here. Again, I'll link that in the show notes, but I want you to keep in mind when you're eating, try to avoid having all those loads of carbohydrates, because what goes up must come down. I do not want you crashing, and then you're going to have a crash in the afternoon and you're going to reach for more sugar, which again is in a spike and then a crash like it's a horrible cycle. Have you ever noticed that when you have a really big lunch, for instance, you don't have a very productive afternoon. So there are some days where I need to have a really, really productive afternoon. So I might just need to do a smoothie for lunch. That might be more than adequate because I just cannot afford any type of brain fog or energy lag. So I'm very, very cautious. And this is something that I go over with my clients as well as they need very specific strategies on how to have a lot of productivity, especially for my very busy professionals. Number five, use your senses. Okay. When I'm really trying to get some energy and just feel energized and clear-headed and focused, I have a diffuser sitting right by my computer and I diffuse essential oils. So some of my favorite ones that really kind of help awaken the senses. Peppermint and the citrus oils are just very, very refreshing and energizing sometimes. And now turn on some music, some happy music because that just kind of, again, it helps when we're working with our senses and it kind of gives us a little bit more of a upbeat feeling. If you will, some music that you love, this is a wonderful, easy way to get some energy. You know, it makes me think of one of my clients, Vanessa, and we were talking about just her very busy, stressful days and how she comes home. And then the first thing is she's working with her sweet daughter on homework, and there's nothing wrong with that. But man, that is like one intensity to another intensity. And so what we figured out for her as we were developing a strategy is what could she do to transition from one to another? What could she do to give herself a break? And what we decided is that she would briefly go in her room, turn on some music, maybe dance it out and just give herself a very, very small break before she went into homework mode with her daughter. I thought that was just a great idea. And it's working. She put that in place and it's working wonderfully. You know, I've noticed that when I put on music, when I diffuse essential oils, those things are so very simple, but it does make a big difference. Number six, giving yourself a break. I don't know why we think that we can continue to mistreat our bodies and push our bodies to the extreme, our bodies and our minds to the extreme and that we will. And we'll still just keep operating at maximum capacity. Our body can only take so much. So being mindful, being aware and realizing, wait a minute, I need a break. This is a lot. I just need a break. So again, another client, Amber, very, very successful professional, very busy nonstop calls and online meetings. And so as we were talking about her productivity, what we put in place as a specific strategy for her to kind of help her manage the stress and increase her productivity is that she would not only do some deep breathing to help her body dial back the stress response, but she would do this while she was walking outside because she loves the outdoors. She's in a new home and she loves the outdoors and looking at the trees. And so that allowed that little miniature break, allowed her to get some more energy and go a little bit more abundantly into the next call or the next meeting. Another great example here for many breaks, Hey, there's nothing wrong with a nap. Y'all, there's nothing wrong with a power nap. If you're going to nap, you've got to have a specific strategy because typically, and I've learned this the hard way, by the way. Typically anything over 30 minutes, you feel kind of worse than you did before. So it seems like 15 to 20 minutes is the ideal time to take a quick recharge of a nap and allow your body to just restore a bit. So I want to give you that example sometimes just having a break outside, a change of scenery, listening to some music, just little mini breaks, stretching, it's amazing how much it does for you. Number seven, get outside. That exposure to natural light, the vitamin D we get from the sunshine, the fresh air seeing the trees and connecting with nature. It does something different for our soul. And so I want you to see how easy this is and it does not have to be for this great length of time. So I have found again, using the sweet, wild puppy as an example, if it's a busy day and I'm just trying to plow through that to do list. If I will take a five to 10 minute break, walk outside, throw the ball to the dogs and just take a deep breath and gather myself I'm more productive in the afternoon. Okay. Here's a side note. I do have to tell you something funny about the dogs. Speaking of throwing a ball, the Bernadoodle Libby will chase after the ball and bring it back. She will retrieve. Roux who is a golden doodle meaning he's a golden retriever poodle mix. I got a broken one. He does not retrieve. Roux does not retrieve. And so that makes me laugh. So that was my energy hack yesterday because I just got tickled. I have a broken dog. He’s a retriever, but he doesn't know he's a retriever. And honestly, he's just too lazy to retrieve. So I just got tickled about that yesterday. Number eight, our last one, avoid excessive caffeine. It is a trap and yes, I have fallen into that trap way too many times. But remember that false elevation of having a lot of caffeine, what goes up must come down and we find ourselves in this awful cycle of constantly consuming caffeine. So everything I discussed with you today, these are easy. These are realistic, these are manageable. And these are natural holistic ways to get some energy. That wraps up our podcast for today. I hope you enjoyed these realistic energy hacks that will keep you from dragging. We don't have time for that. As you heard, it's all about working with your body instead of against your body. It is honoring those rhythms and setting some intentional routines. So you feel better. It's about your body working efficiently. And as a result, you're not only healthier, you just feel better. And that's exactly what we're looking for. If listening to this, you say, Hey, I really think I need some help here. I feel lost when it comes to my rhythms and my routine, my food intake, my stress level, my sleep like gets all out of control. I need help. Hey, listen. As you're considering booking a session, a coaching session, why not use a discounted session? So remember, you access that by downloading that free gift, that 2020 holiday survival guide to beat stress, combat cravings, and stay joyful in this season. In that holiday survival guide, you're going to have the link to book a session at a wonderful discounted rate. You're saving $48. So to access that free survival guide go to Bitly. That's B I T dot L Y forward slash 2020 holiday survival guide. I'll link that in the show notes to make it super easy for you. And you'll have the link to book your session. I'm really excited to work with you and help you with this specific strategy for your life and your health until we meet again. I hope you have a wonderful Thanksgiving. Please know how very grateful I am for you, my listeners. So I will see you next week. Bye y'all. So, this special gift is a Holiday Survival Guide to help you Beat Stress, Combat Cravings and Stay Joyful this season. It’s a FREE gift just for you. Go to bit.ly/2020holidaysurvivalguide to download this right now. What I think you will love even more is that in this Holiday Survival Guide you will have an opportunity to book a virtual coaching call with me at a special Holiday price! It’s $48 off. Yes, $48 off and I’ll be able to give you the personalized, customized help that you need during our 1 hour coaching session. But, heads up! There is a limited quantity of these discounted sessions available so you need to act fast my friend. |
