6. Drink 16-32oz first thing in the a.m.
Add lemon, ACV and/or herbs
Coconut water
Use electrolytes
Hydration Hacks!
1
7. Make it high protein for better food
choices and higher productivity
throughout the day.
Eat Breakfast
2
8. Use a brown rice protein powder for
shakes and smoothies.
Plan b-fast and lunch the eve before.
Have supper for b-fast - salmon, chicken,
etc…
Breakfast Hacks
2
9. Get more bang for your buck:
choose nutrient-rich over calorie-
rich foods. Greens are the best.
Eat Your Greens!
3
10. Add greens to smoothies.
Throw a handful of prewashed greens
into soups.
Use powdered greens to increase your
intake easily.
Nutrient-Rich Hacks!
3
11. Here, there, and everywhere. Short
bursts throughout the day = better
everything.
Move Your Precious Bod!
4
12. Do short bursts of exercise every hour –
jumping jacks, squats, chair yoga.
Schedule in 5-10 minute breaks to do
some stairs, walk around the block.
Stand as much as possible- sitting is the
new smoking!
Movement Hacks!
4
13. Increase focus and reduce stress
instantly with nasal breathing,
anytime, anywhere.
Breathe!
5
14. Whenever you feel tense or can’t think
clearly take calm deep nasal breaths.
Bellows breath-use your belly as a
bellows-out on the inhale, in on the
exhale. Deep, full, fast for 30 seconds.
Hacks for Breathing!
5
15. What I Can Do For You
katherine@mbodied.com
413-822-8390
7-Day Map to Hormonal Happiness
http://mbodied.com/map
30-Minute Strategy Session
Editor's Notes
I am going to take you on a journey today that will help you invest in your immediate and long term future in a way that will change the way you do business.
click or what I call Results that are immediate and obvious. Results that give you the energy you need to live the life you want to live. Results that make you feel like the CEO of your health, that make you feel good in your skin. If you want to increase your health, wellbeing, energy and vitality, you have to be smart and make the effort that really counts.
What I love about Edward Jones FAs is their drive their drive to succeed, to be their own person, run their own business, and help others succeed.
Click Read
click Read
this is the result of not connecting the dots, you think that self-care is some special thing you do on the side, not an integral part of your life plan, something to do down the road when you have time. (People make the exact same mistake with investing money – they think they have to wait till they have the money.)
These are the first things I do myself, and that I get my clients to do, to get immediate results in better energy and mental and physical stamina.
Worksheet –take notes.
OK – Already you are probably saying, I know this already! Yeah, I am sure you do. Remember what I said earlier, the most powerful investment you can make is the one you will actually make. 99% of the people I work with say they know hydration is important, but they don’t do it. It actually doesn’t matter what you know if you don’t do it. And if you don’t stay properly hydrated, anything else you do to stay healthy won’t be as effective as it could be. You can take your weight right now and divide it by two – that is the number of ounces of water you need to drink in a day to maintain your balances. That doesn’t include tea, soup, juicy veggies and fruits, etc…For most of you that number is going to be above two quarts.
I highly recommend setting the pace for your day as early as possible. Sitting down to breakfast creates focus and sends a message that you are in control.
Aim for 20 grams of protein, that 20 gram protein investment is going to give you some big returns in steady energy over the day, and because your blood sugar levels are more stable it will lower stress levels and you will make better food choices later in the day.
Just like you want to put your money where you will get the most value from it, you want to choose the foods that will give you the most nourishment per calorie. As we get older, and are demanding a lot from our bodies and minds, we need the very best nutrition and fewer calories.
Adding greens to your meals is the best way to do this, cooked or raw.
Everyone thinks they have to go to the gym for an hour everyday to get the benefits of exercise. Nothing could be further from the truth.
Research show that consistently moving your body throughout the day, especially in these little bursts, is even healthier than working out for an hour and then sitting for 8 hours or more. You will be sharper, have more energy, and you will get toned.
You might think that breathing comes naturally, after all we do it without thinking. And that is the problem. The way we breathe affects our whole nervous system and how we deal with stress, and if we want to work in a man’s world with a woman’s nervous system, we need every trick in the book for learning how to manage stress. Imagine someone standing in front of you suddenly throws a punch at your face. There is a sharp intake of breath through your mouth. That kickstarts the sympathetic nervous system, the fight or flight mode and this floods the body with stress hormones that help you to respond quickly. This is fine when you are in danger. But if you are always in fight or flight mode because of your work, or family, or relationships, for days, months, and years on end, you inevitably drain your resources and find yourself burnt out and tired all the time, no matter how much rest you get.
Nasal breathing is basically Breathing in and out through the nose, not the mouth. This kickstarts the parasympathetic nervous system, which is our rest and digest mode. If you can train yourself to do that naturally, even in high stress situations, you increase our resiliency and ability to handle stress and intensity throughout the day without taking a huge toll on your body and mind. The cool thing about this is you can do it anytime, in a meeting, a phone call, your commute, etc…Anytime you are not talking
You can also do the bellows breath, which is a powerful 30 second fix that I liken to a shot of espresso. It may take time to build up to the 30 seconds! If you feel lightheaded do it in shorter bursts until you can do the full 30 seconds. Demonstrate.
