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

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

 

 

 

 

 

10 healthy on-the-go snacks inside…

Alex here to tell you that there are really healthy snacks out there that you can eat on-the-go and guilt-free!

But first, why am I talking about healthy on-the-go snacks?

I’m talking about healthy snacks today because our modern lives get so busy, and that makes it hard to find time to suss out a healthy snack.

But that doesn’t mean you have to compromise your health by settling for Twinkies!

So, what’s important about healthy snacking?

Healthy snacks are important for those in-between meal moments because they:

  • Sustain your energy from meal to meal
  • Stabilize your blood sugar
  • Keep your mood steady and focus sharp

So how do I know what to look out for in healthy, on-the-go snacks? 

  • Nuts—an excellent source of high protein:

Look for raw or dry roasted and stay away from nuts with additives like vegetable oil and salt as these can turn rancid if they sit in a bag in a store.

  • Fruit—packed with vitamins, minerals and antioxidants:

Look for organic fruit like bananas packed with potassium and oranges loaded with Vitamin C

  • Yogurt—high in protein and good source of healthy fats:

Look for full-fat, organic yogurt or ones that do not contain artificial flavors or sweeteners like corn syrup.

  • Hard boiled eggs—high source of protein and will keep your blood sugars level:

Boil them the night before and throw a couple in your bag.

  • Peanut butter sandwich—also high in protein and stabilizes blood sugar:

Look for a brand that is organic or free of additives.

  • Energy bars—a much healthier and nutritious alternative to chocolate bars:

Avoid brands with soy protein isolate and look for brands that contain over 10 grams of whey protein, hemp protein or pea protein.

  • Dark chocolate—high in natural caffeine that can give you that energy boost:

Look for brands that list cacao as the first ingredient not sugar.

  • Trail Mix—packed with a combo of proteins and sugars to increase your energy:

Look for a mix that doesn’t contain added vegetable oil and salt or buy a variety of nuts, seeds, raisins and cranberries at the health store to mix yourself.

  • Raw veggies—slices of raw veggies are loaded with vitamins and minerals:

Choose organic veggies where possible and cut the morning of to maintain their maximum nutrients instead of buying pre-cut slices in a bag.

  • Seeds—pumpkin seeds and sunflower seeds are high in sources of vegetable protein:

Look for raw seeds wherever possible. You can find them in the bulk food section.

What do I do now?

If you want to make sure that you’re eating healthy all the time, then click here now to schedule a time to talk with me 1-on-1. I can help you shortlist the best foods for your body, so you can feel great and look great now!

 

To your health!

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

My new creativity blog is born – Health and Life coach for creatives

Who I am and why I am here was one big question I was dealing with for the last year and the reason I stopped blogging. I was going through my own personal journey to discover myself and my true soul’s purpose. Now, I have some big news: I recently became a certified Health and Life Coach and specialise in creative people like you and me. Going forward I am going to share tips and stories which helped me to find my purpose in life and living a life which is in line with my creative personality. My new creativity blog is born, and I am looking forward to having you creative folks on board.

Why a Health and Life Coach Why Now?

I can say I am feeling content and fulfilled with my life right now. I found my purpose, but that has not always been like this. It took me years to find out who I truly am.

How it all began

I was born and raised in Germany and moved to Australia in 2007. That’s where my journey began to discover myself. I was working as an auditor in big corporations. I always thought that was my career and I made my parents happy. However, it never made me happy. Something was missing, but I couldn’t tell what it was. I blamed the long working hours and the company.

In 2010 I changed to a bigger corporation, and my life went downwards. My health suffered. I was stressed like never before, always tired even though I slept for 7-8 hours each night. Going to dancing schools or gym was not an option any longer because I had no energy to move. I worked to at least midnight every night even on weekends. My life was feeling like hell to me. I gained weight and felt horrible; I couldn’t look into the mirror any longer. The person I saw in the mirror was not me. What happened?

My turning point

Luckily, my employer sent me to a leadership seminar, which was about life and our values. I realised that the life I lived was not the life I imagined to have and was not even in line with my values. It was time to stop living a life to please others but to step into my own personal power and change my life.

First, I had to get into a healthy state. From that day on, I signed up for dancing classes, left work early and went to the gym. It felt good. My food choices were healthy, but now I paid more attention to the amount of sugar I ate. We sometimes don’t realise how much sugar is hidden in everything we eat. My energy level doubled, and I never felt that healthy and sexy. My stress level reduced significantly, and I was more productive at work. In fact, I could prove with numbers that I managed to complete more work in fewer hours.

Now, this sounds like I made it? No, not yet. This was just the beginning. I gained clarity on what I liked doing. I bought a DSLR and signed up for a photography course, taught myself a lot about photography and travelled around the world whenever I could get enough leave.

Something had changed in me during that time. My values became clearer to me. I faced the real world I was still living in. Even though I was on top of my work, people were not happy with me leaving work early. I felt this internal block to keep travelling along this path, and I was wondering what was wrong with me. Well, nothing was wrong with me, I just didn’t live my truth. I was trying to fit in to please others but not myself.

Over the years I nourished myself and read a lot of self-help and spiritual books, did meditations on a regular basis. That helped me to learn more about myself and who I truly am.

It didn’t take me long to discover that I just worked differently as a creative person. You can’t put a creative person in a 9-5 job without giving them time to pursue their passion. Creative people will die from the inside. I met so many creative people in my life, and they all face the same challenges, most people don’t even realise that they are creative. It became evident to me that my mission is to help creative people to gain back their health and see clearly what they are made of. I love to help them to unlock their own personal power, to change their disempowering into empowering beliefs and be the creative person they are born to be.

My life now

I am now a certified Health and Life Coach. This is my calling, and I put all of my passion into my work as a coach.

Don’t wait 10 or more years to discover what you want. Life happens, and sometimes we become so stuck in our daily habits we feel it’s all too hard to change. However, you can change with the help of a health and life coach who will guide you along the way and provide you with the right system, support and accountability to make the change your body and soul are longing for!

My free breakthrough sessions

Book your complimentary 45 min “Reduce your stress, double your energy and reignite your true creative passion –  breakthrough session”:

click here to book an appointment 

Here’s what you will discover in your session

  • uncover what’s been stopping you, slowing you down or keeping you from reducing your stress and gaining clarity about your creative expression
  • develop a powerful vision for what doubling your energy and expressing your true self with your creativity will mean for you and your life
  • discover which food and lifestyle habits are increasing your stress, sapping your energy and make your brain feel foggy…and what to do about it
  • get crystal clear on a step – by step plan to reduce your stress and gain clarity about your true self and how to express it in a creative way in 90 days or less.

AlexK Health and Life Coach, creatives, creative people, creativity