Day #16 from stress to success: Contract and then relax all muscles

Welcome to day #16 of the 31-day challenge: from stress to success. Today’s secret to success is:

Contract and then relax all muscles

We accumulate a lot of tension in our bodies throughout the day. Our muscles tense up. We mostly don’t even notice it.

If we don’t do anything about it, they build up and eventually become one big painful ball of tension. To avoid this, I am going to share with you an easy exercise:

You can either do this by sitting, standing or lying down. Contract all of your muscles as if tensing every cell in your body. Hold it for 20 seconds. Then suddenly let go and feel how all of your tension has just been flushed out.

Do this during the day, whenever you have a private moment. Add this stress releaser to your daily routine.

Action step:

1 Do this stress releaser throughout your day when you have a private moment, preferably not on a full stomach:

– Exhale fully.

– Contract every muscle that you are capable of contracting.

– Tighten, tighten, tighten some more – and hold.

– Keep holding and tightening for at least 20 seconds.

– Relax, let go, and savour the fabulous release.

2 Write yourself a note and place it where you can see it as a reminder to do your stress releasing contractions.

Affirmation:

I let go of stress by contracting all of my muscles and then relaxing them.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 17 action steps.

Alex

Day #15 from stress to success: Reduce the four addictors

Welcome to day #14 of the 31-day challenge: from stress to success. Today’s secret to success is:

Reduce the four addictors

Yesterday I was writing about “Do what you love doing and love what you do” and explained how this is built on what you value most. If you missed that post, I really encourage you to read it before you go into this topic. If we are doing what we love and are totally aligned with what we value most, the less likely you are involved in having any addictions. When your soul is fulfilled with what you do, the less likely you grave any of these substances.

We are more prone to addictions when we don’t do what we love doing and are not aligned with our highest values. When we live our life according to other people’s values, we feel dissatisfied and look for immediate gratification. The chances of having one of the four addictors are very likely.

So what are the four addictors?

  1. coffee
  2. cigarettes
  3. alcohol
  4. sugar

How do I reduce my addictions?

So the first part of the solution is to relook at what you are doing and evaluate if that is in line with your highest values. If not, either link what you do with your values or if that is not working out, change your situation or if financially not possible straight away, make a plan and start preparing towards your goal in your spare time. You might say, I don’t have time, but if I tell you that each one of us has 24 hours a day and it is up to you to choose how to fill the 24 hours, you most likely will find time for what is really important to you.

To further help you not needing these addictors any longer, start with reducing your intake. I had one client who had 10 cups of coffee a day to numb himself out from the stress he experienced at work. Of course, he couldn’t stop having coffee altogether, but he started to reduce the coffee intake slowly, week by week. He is now down to 2 cups a day but having said this, he also changed his job he was doing. He is still in the same company but realised that what he was doing, was what he hated and made him feel depressed and stressed out. So both actions helped him to overcome the stress and burnout.

Very important is to not feel bad about your addictions to any of these sources to numb yourself out. Instead say thank you to them as they teach you that something is not in line with your values, so you are able to address the real cause.

In fact, your body does not need any of these, in moderation everything is ok. Ask yourself why you are choosing these addictors. What symptoms are you trying to cover? For instance, if you feel sluggish in the mornings or are bored at work, you grab a cup of coffee. It provides you with a temporary buzz, but if its’ used in excess, it can disturb the energy-producing process of the liver and pancreas.

Smoking cigarettes, particular if you smoke a lot, can rob your lungs of oxygen and shrink your blood vessels so that your cells can’t survive. Again, moderation is key.

Alcohol in moderation is ok, but certainly in excess and on a daily basis is telling you something. Are you drinking it to relax? What else could you do or drink to help you relax? Start substituting until you realise you don’t need the alcohol. Alcohol does not help you in staying alert to your own intuition. It may provide you with a temporary high, but we all know how you feel afterwards or the next day. You might enjoy the taste, but at that moment, think about how it makes you feel the next day or makes you wake up numerous times during the night. Do you really want to feel like this? So control it, before it controls you.

In the same way, your brain needs oxygen to function correctly. It also requires sugar but only in moderate amounts. High concentration burden your pancreas, liver and adrenals. So if you are already suffering from chronic stress and adrenal fatigue, the last thing you want to have is sugar. It causes even more stress to your adrenals. Sugar does not only affect your body but also your emotions. Manic-depressive swings may result from sugar addiction. So just like the other addictors, limit your sugar intake. Substitute sugar with maple-, coconut syrup or honey.

Life experiences provide us already with enough stress. We don’t need these addictors to add to our stress level.

Action steps:

1. Most of the addictors are social ones and are often associated with peer pressure. To remain moderate, say “Thanks, but no thanks,” to excesses.

2. When you are out, select places where these addictors aren’t used excessively. For example, if you go to a bar, you’d probably be persuaded to have a cigarette and a drink. Likewise, you’d probably be tempted to order a coffee and some sugary foods if you go to a cafe or pastry bar. Prioritise where you hang out. Luckily nowadays there are so many healthy cafes and restaurants available, try one of these. Substitute your coffee with a matcha latte.

3. If you keep stock of the four addictors in your home, you’ll probably be more tempted to have it because it is accessible. Stop buying any of these or buy it in moderation only.

4. Try this experiment for a week: moderate the four addictors or other ones you use – for instance being online on social media is another big addictor! How much time do you spend on social media or playing games on your phone? Notice the difference it makes to reduce the intake of any of these addictors. Be creative instead.

After a few days of adjusting your lifestyle, you might experience physical reactions from withdrawal. You might be suffering from headaches. Note, that this will pass when you stick to not having these addictors. You will notice that you will gain more energy, clearer focus, and more confidence which is helping you with your success. Once you see the positive impact on stopping to have these addictive behaviours in your life, you don’t want to return to the past.

Affirmation:

I am a master of myself, and my middle name is moderation.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 16 action steps.

Alex

Day #13 from stress to success: Eat light, moderate meals

eat light

Welcome to day #13 of the 31-day challenge: from stress to success. Today’s secret to success is:

Eat light, moderate meals

“You are what you eat.” In addition to that, it is also important “when and how much” you eat.

How many of us have overeaten late at night and have felt stuffed and tired the next day? Late night eating does not energise us or make us feel good. It is actually adding to our stress level. Having no eating rhythm can also throw our bodies off. When eating you want to make sure you eat moderately, consistently and at certain times. Allow yourself to have at least 12 hours fasting time between your last meal and breakfast.

I am German and used to have a warm lunch and only something light for dinner. When I moved to Australia, I noticed it was the other way round. I still stick to my way as I was used to doing it this way. However, I learned that eating light for dinner is actually healthier and in line with our body’s energy. When eating a meal, it is wise to have at least 3 hours to digest your food before you go to bed. It helps you to sleep better too.

What you eat can make a huge difference. Listen to your inner voice. How do you feel after eating certain foods? Does the food you are eating make you feel energised or sluggish? Everybody is different. In the end make sure you have a balanced diet, which means lots of vegetables, some fruits, only a bit of grain and your preferred protein. Your body knows exactly what is right for you.

Don’t get too caught up in all the diets out there. Diets don’t work as they are based on deprivation, what you cannot have. Instead, you want to focus on what you get to eat. Fill your body with food which energises you and substitute the food which makes you feel tired or even bloated. There are so many healthy substitutes available. Choose also food which is helping your body to alkalise. I am going to write an article about alkalising food soon, stay tuned for more information. Balance is essential, choose to have your treat or cheat meal once a week and enjoy it.

Eating only when you are hungry, eating less rather than more, and eating light at night, your whole body will feel more energised and in tune with success in life.

Action Step:

1. When you eat in the evening, prepare moderate-sized meals, preferably at least three hours before going to bed. If you feel that you have overeaten, don’t go to sleep immediately; instead, go for a walk or do some gentle exercises to stimulate your metabolism. The lighter you eat, the sooner you can relax on the couch or go to bed.

2. If you do find yourself overeating, chew your food more times and eat more slowly. If you are dining out, just don’t order so much. If you prepare your food at home, only cook the amount you want to eat.

Affirmation:

I eat wisely. Every bite I take builds my dreams of success.

eat light

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 14 action steps.

Alex

 

Day #7 from stress to success: Deep breathing and stretching

breathing and stretching

Welcome to day #7 of the 31-day challenge: from stress to success. Today’s secret to success is:

Deep breathing and stretching

When I started my career in accounting as an auditor, I worked crazy hours every week. I mostly didn’t get home before midnight every night but still enjoyed my job and the kind people I worked with and for. A very good friend of my aunt was always telling me to look after myself as my body will tell me one day when it has enough. He was used to saying: “You are still young, your body can cope, but this is not sustainable. Your body will show you one day that you need to stop.” I didn’t believe him and rolled my eyes because I loved doing what I did back then.

I learned within a few years that he was a very wise man. Everything he said was right. My body started to scream out loud at me: “What the heck are you doing?” I need rest, sleep and fun!!!” So, I changed my job in Germany and was getting better. I moved to Australia 10 years ago, and the cycle started from the beginning. My second job in a medium tier accounting firm made me hit the bottom rock when I suffered from chronic fatigue, gained lots of weight and couldn’t concentrate on my work anymore. All I wanted was sleeping. I finally started to listen to my body and changed my diet, kicked out the sugar, having only chocolate in and between, reduced the gluten and drank more water, started exercising and left work earlier. It felt so much better when my energy came back, and I realised that having fun is so important. I started doing photography and dancing to balance out work. The story went on, but this is another topic for another post and video.

What I am trying to tell you here is that our body is guiding us to success. All symptoms our body is experiencing has most likely an emotional story behind it. As I mentioned earlier, I suffered from chronic fatigue. The question I learned to ask myself was: What are you tired of in life? Where are you resisting your life? The answer to this question was crystal clear…I was tired of my work, the job I once loved doing became a burden to me. My body had enough and wanted to move on to a different path, but I didn’t listen to it and kept going out of not knowing what to do and fear to fail. That’s how years later I realised to become a Health and Life Coach so I could help people in the same situation to find what they are tired of in their life and change it for good.

When we suffer from fatigue and are burnout, we carefully need to listen to our body and nourish it. So, before we start making huge life changes to fix the real cause, we need to gain some energy first and heal our body. One brilliant action step I learned was to merely incorporate deep breathing into my daily life. It quickly calms you down. It works fantastic before a meeting or a presentation. Breathing relaxes us instantly. Stretching is another great and easy to incorporate action step. I stretch in the morning before I get up and always go for a quick walk and stretch during a work break.

Why wait until you’re stressed and fall behind? Why not develop a habit of relaxation and success to get ahead?

Action steps:

1. Stretch in the morning for 5 minutes and during the day when you feel you sat for a long time at your desk. Get up and go for a stretch.

2. Find a quiet place and practice this breathing exercise. It only takes 2 minutes and can be easily incorporated into your busy daily schedule:

Tip: if you are at work, try to find a quiet place outside the office or even the bathroom will do it for 2 minutes.

How does it work:

– Take a deep breath in for 5 seconds

– hold for 5 seconds but stay relaxed and then

– Exhale for a count of 7.

– Repeat this 10 times.

Done? How did it feel?

Affirmations:

I am stretching beyond my limitations and breathing inspiration into my actions.

breathing and stretching
Being out in nature, doing yoga during sunrise is the most wonderful start of the day.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 8 action steps.

Alex

From Stress to Success Day #4 – act on top priorities

Welcome to tip #4 of the 31 days from stress to success challenge:

Act on top priorities.

Now in day #1 to 3 we’ve set our goals, cleared away the obstacles, planned and written down our seven highest priorities that you can you to help you bring more fulfilling success into your life.

You can watch the video about this post here.

Fantastic, now I invite you to turn your top priorities into action steps. Without acting on it, nothing is getting accomplished.

I invite you to ask yourself every morning:

What are the highest priority action steps I can do today that will help me fulfil my life’s work?

I encourage you to develop a habit and discipline of following through on them. Yes, you can form it into a pattern as every other routine you do on a daily basis. You might want to consider to check on yourself every hour if you are still working on a high priority task. If you realise you are dealing with distractions and noise, dump it and go back to your top priority action steps.

Practical action steps for today:

Act on your seven highest priority action steps every day. Write them down each morning. Create a daily routine and plant the seeds for success.

Keep yourself on track and have the list right in front of you, so you get reminded continuously throughout the day. If you are at home, place it on your table, mirror or fridge. If you have the list right in front of you, the more likely, you are to follow your action steps.

Ask a friend, your partner or a family member to remind you until it becomes second nature to you.

Affirmation:

I am disciplined, and I focus on my top priorities; therefore, I am successful.

Act on your top activities, jump right into it and get it done.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 5 action steps.

Alex

From stress to success Day #3 – Prioritise

priority

Hi everyone. How are you going with your actions steps so far? Comment on how you go and if you have any questions. In case you missed day #1 and day #2, don’t worry, you are still good to join in. So, now you set your goals and cleared the blocks. Next step is to prioritise your goals. This is today’s challenge.

You can also watch the video here.

What has prioritising to do with success?

Prioritising means organising, and to organise is to transform stress into success. So that basically means that you will be rewarded in life to the degree that you can master the ability to organise any chaos.

Successful people plan and prioritise their lives. Stressful people live in an unplanned, unorganised life and work on things which are not important.
To fail to plan is to plan to fail. Oh, juicy right? Did I trigger one of you already? Stay tuned, that’s what we are going to address right here.

You might have observed people in your environment and noticed that people who live their lives without prioritising tasks feel as if they always run out of time each day, accomplishing nearly nothing. They are busy and working all day but are not productive. They get lost in their day and end up draining other people’s energy because they need urgent help. 
Then, on the other hand, you have people who plan their day ahead, prioritise their tasks accordingly to what is essential, don’t waste time on the noise and get stuff done. They are the high achievers and have more spare time in the end. Those who plan ahead stay ahead.

Don’t be confused by busyness with productivity. You may have been busy all day but not productive. This happens when we fill our day with low priority tasks or are in the “put the fire out” mode. Those add up to our stress level.

Remember, if you don’t fill your day with high-priority tasks, the low priority actions will sneak into your day, and you will be busy all day doing nothing. So, it’s up to you to prioritise your day. Successful people determine what is truly important in their lives and make those things a top priority.

This photo helps you to prioritise your tasks. Get the important stuff done and entirely ditch the noise. Otherwise, the tasks become urgent, and you end up putting out fires and exhausted from stress.

priority

Practical action steps:

  1. Each morning, before starting your day, decide what the seven highest priorities are that you can do on that day to help you bring more fulfilling success into your life.
  2. Write down those 7 action steps on a to-do list and have it with you all day. Do this every day.
  3. Think about the top priority actions right now.

Affirmation:

I plan my day, I prioritise my plan, and I am productive because of this priority.

Write down your own affirmation to make it more useful.

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 3 action steps.

Alex

From Stress to Success – Day #2 Clear away the obstacles

Hi everyone:) How was day #1 for you? You set your goals and are ready to go? Oh, you missed the first day? No problem, you can still jump in.  Oh, hang on, yes you have set a goal but obstacles are in the way? Great. Now, let’s work on that: Clear away your goal’s obstacles, you can watch the video instead here . Hmm, that sounds juicy.

Obstacle number 1 – Overwhelm and how to overcome it:

We all might remember a time, where you set a goal which sounded fantastic and got you pumped but then you looked at it going: holy moly, how am I going to achieve this? Where do I start? Overwhelm gets in the way. I have this all the time. My goals are big, and if I don’t break it down, nothing is going to happen as I find all sorts of excuses why something else is suddenly more important. A big goal is most likely to cause you even more stress.

So, what do I do then?

Easy, break your big goal into little chunks and set a timeframe next to it, so you know when you want to have the small goals accomplished by. It is so easy but yet does wonders. You will feel great once you can tick off all your little goals. It boosts your energy.

Obstacle number 2 – fear and how to clear it:

Then there are other obstacles like limiting beliefs. Oh yes, now it is getting juicy here. Remember a part of our brain called: critter brain wants you always to be safe. So it keeps reminding you of what you always did, even though it did not do any good to you. The minute you are trying to change for the better, your critter brain comes up, knocking on your door and saying: “Hey, what are you doing? Stay where you are, I don’t know what you are doing, but it doesn’t feel safe because I don’t know it.” Remember, this is just your inner voice trying to convince you to stay where you are. Now, do you want to stay where you are or do you want to achieve great things for yourself? I bet the latter is your truth.

So, next time this inner voice comes up which might be saying to you: “Really, you? You are going to fail anyway. What do you mean, you can reach this goal, are you joking?” This kind of voice needs to shut up! Give that voice a name and tell it to go away. Now envision you achieving your goal and having it already. Stay at that moment and take a small action step towards your goal.

That’s what it is, a ‘limiting’ beliefs. You are the one limiting it. Ask yourself where does this belief come from and what is the real message underneath? Now ask yourself if this is the truth….most likely you will find that it is not. Then turn this negative belief into a positive power statement, have it with you and read it numerous times during the day, especially in the morning before you go to work and in the evening before you go to bed.

Now let’s get into the action steps for day #2:

1. Write down one of your goals that you’d love to accomplish but feel overwhelmed by.

Next, list seven or fewer of the highest priority action steps that you could do that would allow you to accomplish this goal.

2. If any of these smaller action steps still feel overwhelming, chunk each one down even further into smaller actions. Keep chunking your activities until you feel that you have a clear road ahead to the accomplishment of your goal.

3. After you’ve chunked this overwhelming and stressful goal down into easy action – steps, then decide the priority that you would love to do them in.

Affirmation:

I accomplish my big goals one simple step at a time.

Now write your affirmation in your journal or on a separate piece of paper.

Overcome the obstacles and reach the top of your goal.

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 3 action steps.

Alex

 

31 days from stress to success

goal setting

I am excited to announce the 31-day challenge: From stress to success. I invite you to participate and follow the action steps.

Is this challenge for you?

If you feel stressed with your current work and life situation and tried to overcome your stress already but didn’t get the results you wanted, then you are right where you are meant to be.

Are you ready to apply powerful and practical action steps to your daily routines, which will help you transform your perceived stresses into achieved successes? This upcoming challenge is for those who are sure they are ready to live more fulfilling and inspired lives!

You know that stress is impacting your health and life. What if you could turn that stress into success? What kind of life could you then live? Could you save energy instead of feeling drained all the time, or direct your life instead of being a slave to it, build self-worth instead of destroying it or love your relationships instead of sabotaging them? You could heal your body instead of disordering it; sleep peacefully instead of tossing and turning every night and just have a more fabulous life.

Yes, you can! Stress impacts all areas of your life: health, finance, relationships and family, spirituality, career, social and mental life.

Everyone wants to be successful, whatever that means for you. Everyone wants to perform as well as possible in their careers, nobody wants to be a failure.

So what is the impact on all areas of our life?

  • Health/ relationships/ social life: Stress makes us sick, many diseases nowadays are caused by stress. And if we are ill and tired all the time, it can override any other areas of your life too. You might be too tired to do anything with your family or partner or friends.
  • Career: When we get sick too often because of stress, our career life suffers. We are not performing the way we were used to. We lose motivation. When not performing at work, we may experience even performance management at work which is not fun to have. In worst case scenarios we might lose our job which then has an impact on our finances.
  • Finance: If you are too stressed and sick, you will need to spend money on your doctor’s appointments or medication. You will have less money to spend on things you always dreamed of. A lack of money is causing more stress and can cause other health issues.
  • Mental: All of the above has an impact on our mental health: we might suffer from depression or start experiencing anxiety attacks which then is impacting all of our life areas again to another new level.

But now let’s stop being negative. I have some excellent news for you. You can transform your life for the better right now.

2018 will be different – I am starting a 31-day challenge today, which will transform your life and helps you to reduce your stress, overcome burnout and turn your stress into success.

Ready?

Let’s start with action step #1: Write and read your goals

We all have goals in different areas of our life. Goals can be long- or short-term. Others have dreams and desires but actually, don’t believe in them, so they start sabotaging themselves.

That’s the important thing about your goal. What is it your heart desires? Make sure it is your goal and not a goal of others or other’s people expectations.

When setting goals, make sure they are smart. What does smart goal mean? Great question: s stands for – specific, m – measurable, a – achievable, r – realistic and t – time-based.  Once you know what your goals are, distinguish if it is a long-term or a short-term goal. Ensure your goal is not a fantasy. Otherwise, you will see yourself punishing yourself up for not achieving it.

Setting goals are compelling. You know the feeling of accomplishing one of your short-term goals. It feels great and gives you an energy hump. But also long-term intentions are very powerful. To be successful, we have to focus on the end result and be disciplined day to day or year to year. An important fact to mention is that your goal is indeed coming from your inner self and aligns with what you value most. As soon as you say: I should, I need, or I have to….it is not your goal but from other persons or social idealism. The minute you notice you say: I want to…. I’d love to…you know it is you:)

When focussing on a long-term goal, it makes us feel enthusiastic to get things done in the here and now. Imagine your goal is to improve your running for half an hour. By the time you ran half an hour, you will be tired. But if your goal is to train for a marathon, you probably won’t even notice that you already run for half an hour.

Long-term goals, however, can’t be accomplished without first succeeding in short-term goals. We have to chunk down the big goal into smaller achievable goals. Otherwise, we can get easily frustrated and end up punishing ourselves or give up altogether.

Now, I invite you to do the following action steps:

  1. Each morning before you get up, meditate on your personal dreams or goals. Visualise your end result. Feel it, see it, taste it and smell it. Use all of your senses.
  2. Ask for guidance from the highest and most inspired part of yourself. Trust your intuition. You know best what is right for you and what you want to achieve in your life.
  3. Write and read these goals daily.

Affirmation:

My goals are clear. They are written from my heart. I can see my light upon the horizon.

I encourage you to write your own affirmation using your own words. This is way more powerful.

goal setting

If you enjoy this upcoming challenge and want more juicy information, please join my closed facebook group for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 2 action steps.

Alex

 

 

 

 

 

7 tips for deep, blissed-out sleep…

Alex here offering you sweet pillow talk about dreamland where we spend about one third of every day of our lives…

But first, why am I even talking about sleep when it’s something our bodies do naturally?

Actually, the truth is that sleep is not something that just happens… unless you are a teenager! Even babies need to learn to fall asleep and sleep well.

What’s important about getting good sleep?

Good sleep is vital for good health. Sleep deprivation can lead to a multitude of health issues:

  • It escalates the hunger hormone called ghrelin, which increases food cravings
  • It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis and depressed immunity
  • It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke

Learning how to improve your sleep is not just a luxury—it’s a necessity!

How do I get better sleep? 

Follow these 7 tips and rest assured (excuse the pun) that you will feel more rejuvenated and energized than you even knew was possible:

  1. Practice regular sleep rhythms by going to bed and waking up around the same time each day.
  1. Create total quiet and darkness in your bedroom.
  1. Avoid caffeine or reduce your intake after noon as it affects your sleep dramatically.
  1. Get regular exposure to daylight for at least 20 minutes a day because the sunlight triggers your brain to release melatonin, which is vital for healthy sleep.
  1. Eat no later than two hours before you go to bed because eating a heavy meal before bedtime will impede your body’s natural overnight detoxification process.
  1. Write down your worried thoughts before bedtime so you can free your mind and drop into a deep and restful sleep.
  1. Take a hot salt or aromatherapy bath because raising your body temperature before bed helps to induce sleep.

What do I do now?

In my health coaching practice, I help my clients implement these 7 tips and more so they can make the most of their sleep—and their health.

Click here now to schedule a time to talk with me today if you need the support and accountability to help you follow through like never before!

 

To your health!

Alex

5 ways to nourish yourself inside….

Alex here to share some out-of-the-box ways to think about nourishing your body, mind and spirit…

But wait, why am I even using the word “nourishment” if I’m not talking about food?

That’s a great question!

The reason I am using the word nourishment outside of its regular foodie context is because we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves.

What does it mean to nourish myself without food?

We forget that taking a walk in a forest with our dog is calming and rejuvenating.

That lying on your bed listening to your favorite song while feeling the breeze kissing your face is soothing and relaxing.

That feeling the grass tickle your feet as you watch the clouds drift by is as good as meditation!

We actually “eat” all day with our senses… we “consume” our environment through touch, feel, taste, sound and sight.

Here are 5 ways to nourish your senses, starting today…

  • Relationships: Seek out and nurture relationships with friends and lovers that make you feel good about yourself and say goodbye to the ones that drain your energy.
  • Environment: Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.
  • Connections: We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirits to make connections with others. So join a club or an online Meetup and make new connections!
  • Sleep: There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning.
  • Movement: Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive.

What do I do now?

In my health coaching practice, I help my clients realise that there is more to life than food! I call the most important parts of our lives “THE BIG 5”—these need as much love and attention as eating!

If you are tired of feeling like your life is lacking excitement and meaning and you want to find a way to feel nourished in all areas of your life, then click here now to schedule a time to talk with me today so I can help you feel more energized and alive than ever before!

Difference is what makes life fabulous

To your health!

Alex