Session 3: Energy Checklist
To feel more energized and vibrant each day, we all know we have to take care of our physical body. But what is common sense is not always common practice when it comes to our health. Below are simple ideas that, when practiced every day, can sum up to a dramatic increase in your overall energy. Choose 3 of these items below, 1 from each section, to do more consistently every day until our next coaching session.
Rest & Exercise
Choose 1 of the following:
*
Walk outside every day for at least 30 minutes
Sleep 8-9 hours per night. If you miss that target, nap or meditate during the day to catch up
Do two 60-minute cardio activities per week (Consult your doctor)
Do two 20-40 minute intense workouts per week
Meditate once or twice per day for 15-20 minutes. If you are new to meditation, search "Release Meditation Technique" or use headspace or calm
Diet & Nutrition
Choose 1 of the following:
*
Eat a whole food diet heavy in organic plant-based foods. Try kale or spinach salad for lunch or dinner for 30 days.
Get tested for food allergies
Take a food-based multi-vitamin and vitamin D, B-Complex, magnesium, and Omega-3. See your nutritionist for additional needs
Drink health shakes for breakfast or snacks
Drink 3-5 liters of water per day and avoid all sugary drinks, alcohol, and caffeine
Limit white starches and heavily processed breads/carbs. Avoid white bread, croissants, potato chips, muffins, etc.
Daily Energizing
Choose 1 of the following:
*
Every 50-75 minutes, stand up, move, and stretch.
Focus on speaking and gesturing with passion
Stay standing more often
Hug and engage others physically more often
Try to make people smile or laugh more often
Focus on being present
Keep a gratitude journal and send an appreciative email or text every day
Email
*
example@example.com
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