Running on empty.
Do these sound familiar ?
Catch yourself saying or thinking them most days of the week?
Do you prop yourself up with excessive amounts of caffeine and sugar ?
We hear these kind of phrases on a daily basis - in pretty much every consultation we have with prospective clients.
It’s an all too common set of frustrations that we come across.
And what does all this add upto?
The sense that you’re just getting by day to day.
Which then leads to thoughts and feelings that you aren’t making the most of life.
Maybe, you even worry from time to time that you’ll always feel like this as you enter your 40s, 50s and beyond !
If some (or all) of this resonates with you, the good news is that we understand you and completely empathise, because this is essentially what we do day in day out.
Our work is literally about helping women in their 30's, 40's and 50's to get that mojo and spring in your step back.
And to find the energy to actually be more active (because let’s face it, it’s a vicious circle - often we struggle to be active when we’re so lethargic, even though we know it’s good for us).
Imagine for a second what it is like to wake in a morning, feeling fresh, full of beans, and ready to face whatever the day throws at you.
In the rest of this article, we’d like to share the 3 key habits of those women that we’ve worked with who’ve managed to literally TRANSFORM their energy levels so that they’re not just surviving on a daily basis, but THRIVING.
HABIT #1 - Prioritise your sleep
I’m going to dive straight in and say I know first hand how difficult (often impossible) this is, if you’ve got young kids.
I had twins who didn’t sleep for 2.5 years, and to compound things, we had our third just 1 years and 3 days after those first two!
Sleep deprivation does funny things to you - it makes you irrational, forgetful, moody, miserable, and often, argumentative!
So, I want to be clear with this, that when I talk about prioritising your sleep, I’m not being naive to the fact that many of you reading this are a mum of one or more young kids.
But in many respects, that just highlights how important sleep really is.
When you go without it for so long, even though you kind of know it, you don’t truly remember how good it feels to be well rested, until you actually ARE well rested.
If you wake up after too little sleep, or broken sleep, then your body won’t be primed to run as well as it should.
Your energy will be low.
This in turn means that even if you manage to resist a sugar breakfast (or one of those syrup-laden coffee drinks ), come 10am, your blood sugar will be so low, that all the willpower in the world, won’t be able to beat the insatiable craving for something sweet and sugary to get those blood sugar levels back up.
It’s also like that you’ll go through the day feeling grouchy, and at some point, end up trying to make yourself feel better via the medium of food.
When I say food, I mean ‘chocolate’ (or insert similar).
Then, you decide to label yourself and emotional eater, (because well, your were feeling emotionally sh*t), but often the driver behind that, was poor energy and mood due to simply being tired.
Getting enough sleep in the busy world of ours, where we’re up early most mornings, means only one thing.
Getting to bed at a reasonable hour.
And this is where many people fall down.
I once had a Personal Training client who openly admitted that she’d stay up till midnight, because after a busy day at work where she got in at 7pm then had to make dinner, and felt that going to bed at say 10:30pm, meant she was “missing out” on relaxation time.
After a bit of coaching, she agrees to “test” an earlier bedtime for a week.
She told me it was the most impactful thing she’d ever done for her wellbeing, and that she could see how staying up “just because I feel I’m missing out on life” was nothing more than a limiting belief.
As I said, this is super difficult if you have kids that don't sleep or often wake with thoughts running around your head.
So don't beat yourself up about it.
But DO recognise the importance of it.........and recognise that for the large part, we're far more in control of what time we go to bed than we are of the other stuff.
For many people, it's a simple choice between "just one more episode of my latest box set" or going to bed an hour earlier and feeling like a different person when you wake up.
HABIT #2 - HYDRATE
“Really?” I hear you cry!
“Give me the good stuff. Not this sleep and drink water nonsense”
You were hoping I was going to give a secret sauce or a magic pill, right ?
Unfortunately, the most basic habits on earth are usually the most important.
Drink plenty of water.
Eat good food most of the time.
Move your arse more.
Say 'please' and 'thank you.'
Help old people cross the road.
Oh, and ring your mum more often. (that's a note to myself by the way)
We ALL know this stuff - we just don’t always implement it.
Then we go seeking, hoping that there’s something more novel than exciting than the basics.
But those women who have amazing energy levels - on a constant basis - those are the ones who practice the basics more often than not.
Drinking plenty of water (2 litres is a good target for an averag woman) will:
As simple a habit as it is, it can actually be quite hard to remember to drink enough water each day.
Our top 3 tips for getting on top of this are:
1) Buy a 2 litre bottle of mineral water (or use an old bottle and fill it with tap water), and draw lines on it, with a time of day written alongside it. Keep it in your desk and every time you see it, it reminds you to have hit a certain line in the bottle by a certain time of day.
2) Put post-it notes.....everywhere. In a past lifetime I used to work in an office, and I used the "hack" of putting post-it notes on my phone, my monitor, my laptop, on my tray, in my draw etc..........each of them reminding me to do something (in this case, it's drink more water).
3) Set a few alarms on your phone - a bit like with the bit bottle, but this time your phone reminds you to walk over to the tap and drink a glass of water. We have these amazing devices in our pockets but don't use them enough for "hacking life".
HABIT #3 - MOVE YOUR MUSCLES
Some of our clients working on their upper body strength on the suspension trainer - great for the arms and core.
ANY movement is good.
Especially in this sedentary world of ours.
But actively challenging your muscles through resistance training, will not only help you tone up (bonus), burn more fat (double bonus) it’ll actually give you more energy.
Our muscles are what’s known as “metabolically active”.
They USE energy (calories) in order to move.
Fat on the hand, doesn’t.
It just stores calories ready to be burnt by those muscles.
More muscle = more calorie burn!
(And no, when we say “more muscle” we don’t mean looking like a bodybuilder, we mean a few pounds more of lean, muscle tissue that will actually hep you burn many, many more pounds of fat tissue.
When we train our muscles to get stronger and leaner, our body basically “lights up”.
It burns more energy than if we didn’t train them, which raises your metabolism, which effectively makes us more energetic.
Add on top of that, a strong body with the ability to handle all of life’s physical challenges , and the endurance to handle them all day every day.......well that’s just a recipe for going through life feeling hot to trot and pretty damn unstoppable.
How to implement:
Two of the three above (getting plenty of sleep consistently and working out regularly ) can be hard if you’re a mum of young kids, but this just means you should not beat yourself up about it, whilst st the same time, looking to build these in whenever/if you can.
For everyone else, if your energy levels are through the floor, then focussing on implementing these 3 habits, will absolutely transform how you feel each day.
1) Get 7-8 hours of sleep.
(And if you can’t, just aim to get more than you do now. Progress is more important than perfection).
2) Drink plenty of water.
Two litres is optimal but if you currently drink less than a cactus, then just aim for 1 litre to begin with.
(Progress is more important than perfection).
3) Move your muscles - train them 2-3 times a week with focussed resistance training. If you don’t know what you’re doing, work with a coach.
If you can't manage that to begin with, do less, but do something.
Because remember, progress is more important than perfection.
We're a little bit "different" to other fitness programs.
Unlike gyms, we don't just want to sell your memberships, and then hope you don't turn up.
Unlike bootcamps, we won't scream and shout at you, and best you to within an inch of your life.
Unlike "classes", we don't just give you a workout based around whatever the latest craze is.
Infact, if you would like to work with us, you need to apply - so that we can take the time to connect personally, and simply listen to where you're at right now, what your frustrations & struggles are, and get crystal clear on what your goals are.
Ultimately, we are 100% committed to helping people fall in love with their body again, feeling 10 years younger, and being in control of their habits & behaviours.
So we only want to work with people who are committed to making the changes, and putting the effort in - albeit with expert guidance, support and coaching.
If this sounds like you, then we want to invite you to apply for a space on one of our signature Transformation Programs.
> Group training sessions for ANY fitness level - experience our unique Metabolic Resistance Training™ system that's designed to NOT focus on how much energy you burn during those 45 minutes - but to create a spike in your metabolism so that you burn energy in the other 23 HOURS of the day
> Follow our simple nutrition plan that's designed to forget about calorie counting, and switch on your fat-burning hormones; the key to phenomenal health and weight loss. 5 simple habits that automatically helps you nourish your body and lose excess weight, without having to over-think it.
> You get immediate access to your own Personal Support Coach (yep before we even meet you) who will help guide you , answer questions, support you......and most importantly, hold you accountable with your attendance, nutrition and habits, to maximise your results during this kickstart phase
.To apply and book a no obligation phone consultation with one of our team, simply click the button below and follow the details.