As an Integrative Wellness and Life coach, we like to talk about all aspects of one's life – the mental, emotional, physical and spiritual.
For the mental state Do what you can to enliven all four aspects of your life. Use this opportunity to be creative. Pick a beautiful color theme to decorate your home and even involve your children or grandchildren to take part in arts and crafts.
For the emotional state, it would be a great time to call a good friend to catch up on life, talk about old memories, or ask what they may have planned for the holidays.
For the physical state, take a hike with family or continue to attend those yoga classes, this time bringing your husband or daughter along for a rather unique quality time apart from the day to day craze.
For the spiritual state, plan to go to church or meditate to take some quiet time and think about the extraordinary year ahead of you.
Women today are stretched so thin because we have so much on our plates – taking care of the children and grandchildren, taking care of our own bodies, making sure we prepare healthy food for dinner, working, cleaning, planning the social calendar for everyone, keeping up with friendships, catching up on the TV Show that are so binge-worthy, and let's not forget social media, too!
It is inevitable that we often don't get enough sleep, BUT this is actually an easy fix. All you have to do is be present to the time you need to be asleep by, by calculating eight hours from the time you have to wake up. You must make sure you discipline yourself to get to bed on time, and then you will be refreshed the next day!
Being tired is certainly a big denominator for negatively affecting our lives. When we are tired, we have less tolerance, less patience, and less energy.
This will result in a greater probability for road rage, for unnecessary bickering between partners, finding other people's actions annoying that may lead to thoughtless remarks being said, making small mistakes that may turn into large problems, and generally being inefficient in our daily lives.
Women take on so, so much in the modern-day world. We play so many roles. At any given day, we can be a mother, a grandmother, a wife, a chef, a housekeeper, a driver, a teacher, a personal assistant, a business owner, a student, an employee, a daughter, a friend, and the list goes on.
We must find easy ways to keep up our energy and to recharge every so often. These could include playing your favorite record from back in the day and singing along while your kids are at school, maybe dancing too, while channeling your youth.
Give your skin a little TLC with an at-home facial mask to give you a glow; putting your favorite essential oil in your diffuser for some much-needed aromatherapy; running a bath with some lavender bath salt; getting a mani-pedi using a new color and, this time, ensuring you treat yourself to a 10-minute foot massage; attending a yoga class in your neighborhood; and going outdoors for a hike or a short run. All of these are simple ways to rev up your energy without hurting your pocket book too much!
I find myself sluggish from time to time, even though I know the ways to keep up my energy, such as sleeping eight hours and having a positive outlook when starting (and ending) my day. I am also just an everyday woman who has her good days and her bad days. I experience exhaustion, especially with four children in tow, and I try to keep mindful that I should take some time off for myself regularly – every woman should. On those tired days, I do put myself first and make an effort to book myself a massage or go to a movie theater on my own. A little alone time goes a long way!
If I experience a mid-day slump, I boost it by drinking a healthy smoothie or take that time to go to the gym or participate in a group workout class. Sometimes, just lighting a candle and putting essential oil on my temples helps me get through the day a little less stressful.
I just completed a 21-day wellness cleanse, and one of my favorite recipes that was recommended is a delicious smoothie called "Popeye.” It takes five minutes to make and requires only a few ingredients:
1 banana, frozen
¾ cup mango cubes, frozen
2 cups baby spinach, tightly packed
1 teaspoon chia sees (substitute 1 teaspoon ground flaxseed)
2 tablespoons shelled hemp seeds
1 2/3 cups of nondairy milk of choice (almond, hemp, rice)
...Wash and prep all ingredients, blend, then serve!
Banana is a great source of potassium; contains several essential nutrients, fiber and antioxidants; and includes benefits for digestion, heart health and weight loss. It also makes for an easy, on-the-go food!
Mango also helps to lower cholesterol, and it alkalizes the entire body, clears the skin, and improves digestion and eye health.Research shows antioxidant compounds in mango fruit help protect against colon, breast, leukemia and prostate cancers.
Spinach has an extremely high nutritional value and is rich in vitamins, antioxidants and minerals.
Chia seeds are usually grown organically, are non-GMO, and are naturally free of gluten. They are among the most nutritious food on the planet, loaded with fiber, protein and various micronutrients.
Hemp seeds improve digestion and metabolism, which is a great added benefit as we age.
Almond milk contains minerals such as calcium, iron and potassium as well as a plethora of vitamins. All these nutrients have various benefits essential for a healthy body, not to forget that it tastes delicious!
Breath of Fire, born out of the Kundalini Yoga, is by far the most sophisticated Pranayama (breath control). It is a very effective tool that fights against anxiety, nerves, fears, pain and depression, either of which or a combination of any can be amplified during the holiday season as a result of added responsibilities and stress.
The Breath of Fire is achieved by expanding the belly button, or the navel center, in and out while breathing rapidly through the nose and while keeping your mouth closed. It detoxifies your body, while expanding your lung capacity as well as increasing vital strength and your energy levels. It also synchronizes your entire system under one rhythm, promoting greater internal harmony and health, all the while ridding you of certain bad habits such as smoking, drinking too much caffeine, and eating too many sweets.
The coolest aspect to the Breath of Fire is that it creates an invisible shield that blocks other people's negative energy away from you! If you focus and are present to every breath, you will be able to feel the effects within minutes. The Breath of Fire should be done on a daily basis, anywhere from five to 15 minutes. You will find that it is better than gulping down a soda or drinking coffee because it is a natural breathing technique, only requiring you, your cooperation, and your time. You are not putting any kind of substance into your body. You are simply recycling your breath AND adding more oxygen into your system.
Other Great ways to energize:
-Attend a Zumba class with family and/or friends. The teachers are taught to keep the classes high energy, so you are sure to be in new spirits afterward!
-Call a friend who always has good energy is great for your emotional system.
-Spend time in the refreshing outdoors by going on a bike ride or taking a nice scenic hike.
-Play with your children or grandchildren in a park. Go fly a kite or play tag, if you’re up for the challenge, of course.
-Think about your next vacation and do research. Booking the trip can also energize you mentally – this creates excitement and gives you something to look forward to. 2017 is looking very adventurous (or relaxing) for you!
Whether it's an international trip, a cruise, or a stay-cation down the street. Do it for yourself and for the ones you love. Restore your energy and keep being the super mom that you are!