| When we are young we have too much of it, when | | | | Pop those vitamins: At minimum take a good daily |
| we are older we can't get enough of it. What really is | | | | vitamin. While you may not see a huge change, over |
| "energy" and how can we create energy in our own | | | | long term usage, this can help prevent many of the |
| lives? Do we have to keep waiting for energy-filled | | | | conditions that sap energy. The key here is |
| days or are there proactive steps we can take to | | | | consistency. Choose something you do daily and put |
| create more energy? The good news is that there | | | | your vitamins and a bottled water next to that item. |
| are proactive steps to create more energy. The | | | | Examples: next to car keys, toothbrush, coffee |
| even better news is that I am going to share them | | | | maker, computer. |
| with you and challenge you to take a few! | | | | Food patterns: Consider keeping a food journal to |
| One common mistake people make is thinking that | | | | see how your energy fluctuates with your food |
| the only way to get more energy is to create | | | | consumption. Make adjustments to your food intake |
| healthy lifestyle changes that revolve around food | | | | based on your discoveries. Remember that eating |
| and fitness. While that is one area we will cover that | | | | too little can be just as energy sapping as eating the |
| does dramatically influence energy--it is far from the | | | | wrong foods. Work on a balanced diet and don't |
| only one. There are different types of energy and | | | | forget your breakfast! Studies have shown that |
| different sources of energy. Physical energy is | | | | those who eat breakfast have more energy. If you |
| influenced by our daily lifestyle habits, but there is | | | | have a hard time eating breakfast, find a simple |
| also Emotional Energy, Production Energy, and | | | | solution. I often grab a breakfast bar on the go. A |
| Spiritual Energy, all of which can bring more zest and | | | | lean sandwich can also be made the night before and |
| productivity to your days. | | | | enjoyed in the morning. You don't have to eat |
| First, these four classifications aren't "official | | | | "breakfast foods," but you do need to eat breakfast. |
| classifications." I made these names based on the | | | | Exercise: You knew I would say it sooner or later! |
| research that I have been doing. It seemed that | | | | Getting your body moving is one of the quickest |
| these four "groups" encompassed the energy-triggers | | | | ways to increase energy. I love using my elliptical |
| I was uncovering. My working definition of energy is, | | | | trainer and find that after I do so, I have extra |
| "a feeling or personal power that allows us to | | | | energy to burn. Give any exercise program about 3 |
| continue positive production or perusal of the | | | | weeks to start giving you energy - the first three |
| need-to-do tasks in our lives." | | | | weeks can be tiring as we snap our bodies out of |
| Emotional Energy and "The Second Wind" | | | | their comas! A recent Prevention article shared how |
| Have you ever been really tired and then pushed | | | | doing just 10 minutes of LIGHT weight lifting |
| yourself to go do something anyway? Perhaps it was | | | | repetitions caused a focus group to feel a 45% |
| a dinner with a friend or attending a talk or lecture? | | | | increase in their energy level. Pick up some light |
| Somewhere inside that period, the tiredness | | | | weights (5-10 pounds) at your local discount-mart and |
| disappears and is replaced by what we often call "a | | | | use them by your television at night. |
| second wind." That "second wind" is energy that you | | | | Put it into Practice: It is important to recognize that |
| are producing. It isn't something you have to wait | | | | energy isn't a "one size fits all" formula. I encourage |
| for, you can produce that energy at any time once | | | | you to experiment with each concept, paying |
| you understand the steps that created it in the first | | | | attention to how it impacts your energy level. |
| place. | | | | Choose one area to start with from the above list |
| Discovering emotional energy: This energy is derived | | | | and schedule a "start date" on your calendar this |
| from something that sparks our emotions or our | | | | coming week. |
| passions. We receive new information, or hear old | | | | Productive Energy |
| information in a new way. Or perhaps we are around | | | | One of my goal group participants was very |
| someone who emulates energy, and their passion | | | | surprised at her progress during her first week. While |
| excites the energy within us. | | | | prior to the class she had felt unable to accomplish |
| Caution: Remember that energy fluctuates, so as | | | | the simplest tasks, she now found herself completing |
| easily as you can build it - you can also destroy it. | | | | her goal-centered to do lists -- and more! "How does |
| There is no quicker way to become tired than | | | | that work?" she asked in a post to the support |
| spending time around negative people or listening to | | | | board. |
| negative news. All stimulus influences our energy one | | | | This member discovered "productive energy." |
| way or the other. Watch for stimulus that are | | | | Aristotle said, "We become what we repeatedly do, |
| influencing your energy levels negatively. Example: | | | | excellence then is not an act, but a habit." When we |
| Watching a round of Headline News will catch you up | | | | repeatedly step forward, we propel ourselves |
| on the day's Headlines. But does watching additional | | | | forward even further. When we continually stand still, |
| programming help or hinder? What about reading? | | | | we dig a bigger rut. When we continually move |
| Are your choices uplifting and inspiring more energy | | | | backward, we dig a big hole. |
| or are they energy sappers? | | | | To truly understand productive energy, think of a |
| Put it into Practice: To use Emotional Energy in your | | | | time when you were fatigued and then became |
| everyday life, you need to discover what produces | | | | inspired to do something. Perhaps it was reading a |
| this energy for you personally. Create a page in your | | | | book, writing, or organizing, or completing pages in a |
| notebook for listing your energy-producers. Here are | | | | scrapbook. Before you knew it, you looked at the |
| a few that are on my list: | | | | clock and hours had passed--even though you were |
| 1. Read positive feedback or notes I have received | | | | tired earlier. What changed? Well you didn't eat |
| from readers. | | | | anything or exercise. The change was in what you |
| 2. Have coffee, dinner or lunch with someone who I | | | | were doing. Your attitude and productiveness |
| find inspiring. | | | | elevated - thus elevating your performance and your |
| 3. Read a book that I find inspiring or | | | | energy. |
| motivational--something that really "speaks" to me. | | | | Make a list ... and make sure to check it twice: The |
| 4. Make sure I start my day off with positive | | | | first step in building productive energy is to be |
| emotional energy through my "Good Morning" routine. | | | | focused on the right track. Have a clear list of what |
| 5. Ask myself each morning, "Who do I want to be | | | | you want to accomplish with clear and attainable |
| today?" and then remain personally accountable for | | | | timelines. Make sure to star three items for the day |
| being the best "me" possible. | | | | that will allow you to feel good about the day |
| Physical Energy | | | | regardless of what bumps pop up in your path. |
| Of course we can't "talk" about energy without | | | | Get started early: Make sure to start your action list |
| including the physical element. However, if you are | | | | early in the day to build momentum. If you have |
| overwhelmed by the thought of a new health plan, | | | | problems with procrastination, consider enrolling in our |
| keep reading. Little changes can make a big | | | | Procrastination Primer class. |
| difference in your energy production. Many of us are | | | | Recharge: In order to be productive, you must have |
| aware of the "big steps" we should take, so I have | | | | balance and that means learning what you personally |
| tried to focus on little changes that make a big | | | | need to recharge. Some people need quiet time each |
| impact. If you would like an overview of the big | | | | day, others just need a good night's rest. Discover |
| changes, I really recommend spending a few minutes | | | | what helps you recharge and work that it into your |
| at this site: [ | | | | to-do lists. |
| I saw expert Thomas Perls on CNN with Larry King | | | | Forget revving your engine and just go... The great |
| and found his research quite interesting and revealing. | | | | thing about productive energy is you don't have to |
| This free, online test is a great way to look at the | | | | prepare or spend a lot of time thinking about it. |
| "gaps" in your life. Odds are where you fall short on | | | | Often we over-think and would be much better off |
| the health score are many of the same areas where | | | | following the Nike slogan. Push yourself over inaction |
| you can improve and create more energy. This is an | | | | and you'll discover that productive energy is ready |
| online life-expectancy calculator that is geared around | | | | and waiting for you whenever you need it. |
| his study of "Living to 100." It is very comprehensive | | | | Put it into Practice: Read through these four tips and |
| and the results are equally comprehensive. This does | | | | "star" which seems to speak to you the most as a |
| a great job of tackling the "big areas" and some of | | | | way to increase your Production Energy. Schedule |
| the little areas, too. | | | | time to work in that area this month. |
| Now let's look at some other physical areas and | | | | Spiritual Energy |
| break down positive changes you can easily make: | | | | Spiritual energy can be thought of as "soul food." It |
| Somebody bring me some water: As many of you | | | | isn't anxious or stress-filled motivation energy, but a |
| know, I am leading a 2006 Goal Group. We have | | | | calm and centered energy. Think of a time where |
| been discussing health/water/energy. A member | | | | you have experienced deep relaxation or a time |
| submitted this link which is a wonderful resource for | | | | where you have been moved by a sermon or |
| understanding your unique water needs. It includes a | | | | religious reading/teaching. That centeredness is |
| formula for learning how much water you need | | | | spiritual energy. The beauty of spiritual energy is that |
| based on your specific weight. | | | | it is steady and fulfilling. It doesn't rely on "highs and |
| Your personal zzzz quota: Recent research shows | | | | lows" to keep recreating itself. It comes from |
| that the optimum amount of sleep is 7.2 hours. | | | | listening instead of talking and "being present" instead |
| However, some people still need more and others | | | | of "trying to get somewhere else." Because this is a |
| need less. Figuring out your own personal quota can | | | | quiet and calm energy and doesn't shout loudly for |
| go a long way toward regulating your energy. Ideally | | | | our attention, it is often the most neglected. Finding |
| you want to get the same amount of sleep each | | | | "peace" seems like an "extra" that many of us don't |
| night to maintain optimum energy levels (you should | | | | have time to pursue. Yet, within that peace, lies an |
| also go to bed at the same time each night). | | | | ever-renewing source of energy. I would dare say |
| Discovering your "zzz quota" takes a bit of work, but | | | | that living without it is dangerous--and trying to live |
| is well worth it. (Besides, how else will you get the | | | | well without it, quite difficult. |
| permission to practice sleeping?) Before beginning, | | | | Qualify spiritual practice: What does spiritual practice |
| make sure you are not completely drained or | | | | mean to you? It could be daily time for reflection or |
| fatigued otherwise you are going to overcompensate | | | | meditation; or daily Bible study or religious reading or |
| on your sleep. Spend a week getting more sleep so | | | | prayer time. Take some time to think of where you |
| you are "fresh" to begin your study. Then for one | | | | have found spiritual energy in the past and if you are |
| week, go to bed EARLY enough that you can wake | | | | making room for spiritual energy on a daily basis. |
| up naturally without an alarm clock. Write down how | | | | Make a pact: Make a pact with yourself not to |
| long you sleep for each of the 7 days, then average | | | | starve yourself of this soul food. Remember this is a |
| it out. This is your personal "zzz quota." Keep in mind | | | | quiet energy that won't shout for your attention, so |
| this can change depending on what you are going | | | | it is important to nourish and commit to it. |
| through in your life, so it is good to "re-check" once | | | | Keep a spiritual journal: Make entries of your spiritual |
| or twice per year. | | | | practice time and record what you learn and discover. |
| Sleep preparation: Make sure that you stop eating at | | | | Use this as a source to return to again and again to |
| least 3 hours prior to going to sleep to allow | | | | inspire continued spiritual development. |
| everything to digest. Avoid caffeinated beverages | | | | Journal: Journal about what life means to you and the |
| after dinner. Make your room "sleep friendly" by | | | | concept of "purpose." What is your purpose? At the |
| turning off the television and playing relaxing music. | | | | end of your life, what do you want to have |
| The affects of food: Since food is our primary | | | | completed here on earth and why? Use your journal |
| energy source, it makes sense that good food will | | | | to keep in touch with your purpose. You can also try |
| produce good energy and poor choices will effect us | | | | writing about what "personal peace," means to you. |
| negatively. Reduce refined sugar in your diet as much | | | | Form a group: To stay on track with spiritual practice, |
| as possible. Avoid meals that are high in carbs during | | | | consider a partner or group to touch base with on a |
| the second half of the day and focus instead on | | | | regular basis. |
| protein. Protein provides more stable energy than | | | | Put it into Practice: Choose one of the above ideas |
| carbs which keep our body going like a roller coaster! | | | | to work with and schedule the time to do so on |
| Reduce starches and breads: Bread, rolls, bagels, | | | | your calendar. I will also be teaching a class on 5 |
| pasta -- starches often slow people down. Try going | | | | Steps of Personal Peace. Consider signing up if you |
| a week or two with minimal starches and see if this | | | | are interested in the discovering sources of calm |
| helps your energy level. You can conduct the same | | | | energy. |
| experiment with caffeine. | | | | |