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Pump Up Your Energy

Posted on by deniseroden

Pump Up Your Energy!

“I want to be active, but I am always so tired.”  Sound familiar?

You’re probably excited about all the things you can do in warm, sunny weather. The winter offers a great deal of things to do also. But doing all these things takes a lot of energy!

When you think of energy, most people immediately think physical, but it’s so much more.

Domains of Resilience covers 4 areas.

  • Physical – Physical flexibility, Endurance, Strength
  • Emotional – Emotional flexibility, Positive outlook, Self-regulation (which means the ability to understand and manage your behavior and your reactions to feelings and things happening around you.)
  • Spiritual – Spiritual flexibility, Commitment to values, Tolerance of others
  • Mental – Mental flexibility, Attention span, Ability to focus

Do you need to work on one of these areas? Do you have a plan that you are going to implement to get the most out of your weight loss surgery tool?

Maintain your vitality so you can make the most of your time.

Consider these ideas.

Take care of your emotional needs.

You’re the only person who knows exactly what you require to satisfy your emotional side. Mental strength will help your physical well-being. Do whatever is necessary to ensure your emotional needs are satisfied, whether that’s surrounding yourself with good friends, staying close to family, or practicing the hobbies that bring you joy. Nothing invigorates you more than feeling content and happy with yourself and your life.

Get your vitamins and minerals.

Even though experts recommend a multivitamin daily, this is meant to be taken in addition to a balanced diet of whole foods. If you are a weight loss patient, vitamins are essential! View our previous blog and visit our friends at Bariatric Fusion here: https://bariatriccenterforsuccess.com/trusted-partners/

Avoid heavy foods.

When the opportunity to take part in a fun, physical activity arises, you want to feel ready! Eating rich, fattening foods makes you want to sit down and watch TV, so you can assume it’s not doing much to pump up your energy reserves. Instead, choose lean meats, vegetables, and foods filled with fiber, such as whole grains.

Sleep well.

Getting restful, deep sleep is necessary for your mental health. And to have plenty of energy during these active summer days, you’ll need plenty of shut-eye to give your body time to rejuvenate. Aim for 7-8 hours.

Plan ahead.

To keep yourself from feeling stressed out and hurried, have an idea of what you want to do over the next 3 or 4 days. I find Sunday afternoons make a great day for me to plan out my weekly menus and exercise schedule. Making a note of what you hope to do means you’ll also plan to achieve balance regarding your activity, rest, and rejuvenation.

Look your best.

Now is the time to show off your assets.

  • How you feel about your appearance is closely connected to how you feel about yourself. You’ll feel emotionally energized when you believe you’re looking great.
  • Go for items that flatter your new weight-loss body and attitude.
  • Make a list of items that you hope to purchase as you meet your goals.

Smile more.

Think “fun in the sun.” You look confident, strong, and completely revitalized when you smile. Did you know it takes 43 muscles to frown and only 17 to smile!!

Be active.

Sit less. Move around more. Whether you’re in the house completing a task, shopping, running errands, out boating, camping, or playing with the kids, you’re more vibrant when you’re fully engaged. Think of activities that you enjoy and make them a part of your summer activities!

Vary your activities to keep your energy flowing.

Even if you love playing golf, a change of pace can revitalize you. Ride bikes with your kids. Jog around the block with your teenage son or daughter. Finish the yard work in between other activities. Chair exercises are great too!

Pace yourself.

Allow blocks of time to rest, read, watch television, or listen to your favorite music. Doing what you love and resting sufficiently will give you plenty of energy to stay active.

There’s no big secret to revitalization. Try the tips above to stay in your best shape emotionally, physically, and mentally. Get started today and pump up your vitality this summer!

    More Great Resources...

    Chair Abs Workout Seated Core Exercises for Seniors & Beginners

    These exercises are perfect for those who do not want to get down on the floor to work your core and abdominals. This video will instruct you through lots of different moves working all sections of your abs. You will stay in a seated position the entire time, but beware, it’s not as easy as it looks!

    Make sure you have a sturdy chair for this workout. Preferably without side arms so you have a full range of movement.  Watch more videos here! https://www.youtube.com/@SeniorShapeFitness

    Beginner Chair and Counter Workout

    This workout beginner workout is courtesy of the Mayo Clinic.

    It utilizes leg strength while seated in a chair or standing at a counter/sink. Take breaks during the workout and modify exercises as needed. Feel free to adjust the reps and increase or decrease according to activity level. Enjoy!

    Warm up:
    Spend 5-8 mins getting your body moving. Take a look at the exercises below and complete a few of these movements with a nice, easy and smooth movement pattern.

    Chair workout:
    Repeat 2-3X

    1. Seated marching – 15 each leg
    2. Seated shoulder rolls –
      10 forward and 10 backward
    3. Seated leg kicks – 10 each leg
    4. Seated arm circles –
      10 forward and 10 backward
    5. Sit to stands – 10
      (cross arms on chest and stand all the way up, sit down and repeat. May use arms as needed)
    6. Rest until ready to repeat

    Counter workout:
    Repeat 2-3X

    1. Heel raises – 15
    2. Marching – 15 each leg
    3. Butt kicks – 15 each leg
    4. Leg kicks out to the side – 15 each leg
    5. Straight leg kick backs – 15 each leg (keeping your leg straight, kick straight back behind you)
    6. Rest until ready to repeat
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    Restoring Gut Health

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    Restoring Gut Health

    Your digestive system is a key component of your overall health. Its health affects your immune system and more. Research has found that your gut controls so many functions that it is often referred to now as a second brain!

    Digestive System Symptoms of Poor Health

    Do you suffer from the following symptoms on a daily or weekly basis?

    • Constipation
    • Diarrhea
    • Bloating
    • Gas
    • Reflux
    • And other issues

    It’s normal to experience an occasional issue after a big meal or poorly cooked food. However, if you experience these symptoms on a daily basis, then it’s time to talk to a doctor.

    f you’ve been feeling “off” lately, the good news is that you can take action to heal your gut and strengthen your health.

    Try these strategies for gut relief and healing:

    1. Check your medications. Certain medications can affect your digestive system. If you’re experiencing a side effect from one of your medications that is related to your digestive system, discuss it with your doctor. You may be able to adjust the medications that cause digestive issues. If you’ve taken antibiotics, be aware that they affect digestive systems.
    2. Check for food allergies. Not all food allergies are easy to detect. You may have a food allergy or sensitivity that is hurting your digestive system. Your body is unique, and you may not have all the symptoms that are typical. If you suspect a food allergy is present, discuss it with your doctor.
    3. Remove sugar and refined carbohydrates. Bacteria in your digestive system can feed on the sugar and refined carbohydrates and create issues. If you want to heal your gut, it’s important to change your diet. Cutting out sugar and refined carbohydrates is the first step to strengthening your health. You’ll reduce yeast growth in the gut and other unpleasant issues.
    4. Add fiber. Your digestive system needs fiber to function properly. Using natural sources of fiber usually works the best. Nuts, vegetables, beans, and whole grains have the fiber you need.
    5. Try digestive enzymes. Your gut may be lacking the necessary enzymes to digest your food effectively. Your doctor can recommend supplements that help restore your enzymes.
    6. Try probiotics. Probiotics can help you heal your gut and may help you feel better. You can find probiotics in a variety of fermented foods such as kimchi and kombucha. You can also find them in yogurts and other items. You may also want to try probiotic supplements.
    7. Avoid fast food and processed food. These foods have high levels of salt and fat, and can make your gut feel worse.
    8. Chew carefully. Not chewing your food properly can hurt your gut as well. Chewing gives saliva a chance to mix digestive enzymes with the food before you even swallow it. This helps your gut break down the food easier. Experts recommend chewing each bite of food at least 20 times.
    9. Warm up your food. Eating cold food puts more stress on your digestive system.
    10. Sit down to eat. Relax and enjoy your food, rather than hurrying through your meal. If you’re experiencing digestive issues, discuss them with your doctor. Your digestive system may be able to heal on its own. Following these tips will help you return your gut back to a healthier state and then maintain it.
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      Build Your Self Esteem and Increase Your Passion for Life

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      Build Your Self-Esteem and Increase Your Passion for Life

      Have you ever wished that you felt better about yourself? Maybe you’ve felt kind of “blah” about your life and where it’s going.  The good news is if you put your mind to it, you do have the power to grow your self-esteem! When you do, you’ll also, as a happy result, turn up your passion and galvanize your efforts to live the life you seek and deserve.

      This guide provides actions to take in different areas of your life to achieve greater self-esteem.

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      Develop a Present Moment Mindset and Enjoy Your Life

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      Develop a Present Moment Mindset
      and Enjoy Your Life!

      Adopting a present moment mindset will allow you to live your life to the fullest. You can appreciate the little things life has to offer. You’ll no longer be trapped living in your head. Reality is all around you. 

      Denise is committed to providing quality education & coaching services to the bariatric community. She is credentialed as a Bariatric Support Group Leader, a Success Habits Instructor, a Back On Track Facilitator, and a Bariatric Health Coach. 

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      Be Open to Your Dreams Meditation

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      Meditation
      Be open to your dreams

      Find some quiet time and try saying some of the words below.  It will seem awkward for many, but that is normal.  Over time, you will become more comfortable and you will begin to believe your worth.  This is a great time to journal.  

      Don’t forget there is also a meditation video at the end. Enjoy!

      I am worthy of my dreams.

      I have big dreams and I expect to achieve these dreams. 

      I have earned the right to expect great things to happen in my life. 

      If I do my part, I know I can achieve my goals and expectations.

      I deserve for good things to happen in my life. 

      I am considerate of others and treat everyone with the respect they deserve. 

      I am a loving friend and family member. 

      I have the best interests of others at heart.

      I do the work each day necessary to deserve success. 

      I work hard and with focus. 

      I am clear on what I desire and do the work required to make my dreams a reality.

      I have big goals and expectations that are congruent with my abilities.

      I review my goals regularly and allow myself to get excited at the prospect of achieving them. 

      I have detailed goals and plans to make them happen.

      I am deserving. 

      My strengths and skills are sufficient to achieve my dreams.

      I am motivated and capable. 

      I am worthy of my dreams.

      Today, I remind myself of why my dreams are appropriate for the person I am becoming each day.

      I have the confidence needed to be successful in the pursuit of my goals.

       

      Self-Reflection Questions:

      1. What are my biggest goals and my plans to achieve them?

      2. Am I willing to do the work required to be successful in achieving my goals?

      3. What steps do I take each day to make my dreams a reality?

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      How to Calm the Chaos with EFT Tapping

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      EFT Tapping
      To Calm Chaos & Stress

      Take some time to journal about how you are feeling right now.

      Then read about staying calm in the midst of chaos (below), and practice the EFT tapping techniques at the bottom.

      Then journal about how you are feeling after.  Enjoy!

      Staying Calm in the Midst of Stress and Chaos

      Knowing how to stay calm is an important skill. However, this skill tends to deteriorate under stressful or distracting conditions. Staying calm under extreme pressure is much more challenging than staying calm under moderate conditions. For example, hitting golf balls with your friends is relatively easy. But add 5,000 spectators and some TV cameras and see how well you do.

      Imagine being calm and peaceful at all times.

      How would your life change?

      A greater ability to manage one’s emotions is invaluable!

      Follow these suggestions and keep calm under pressure:

      1. Start your day being calm and make every effort to stay that way.
      A calming morning ritual, performed religiously, will get your mind and body in the proper state. Then, the only real task is staying that way throughout the day.  A good morning often results in a good day, just like a good Monday often results in a good week.

      2. Monitor yourself.
      Continuously monitor your reactions to stressful events. Notice everything that has changed.
      ~ How do you feel physically?
      ~ What thoughts do you have?
      ~ Do you use self-talk? 

      3. Bring yourself back to your calm state.
      If your self-talk has become negative, take control and stop it. Turn it around and make it positive.
      ~ If your heart is beating faster, take slow, deep breaths and relax. 
      ~ Think positive thoughts and focus on solutions.
      ~ Take action and avoid worrying.

      4. Remember that it’s not all about you.
      Avoid assuming that a negative event says anything about you.  If someone gets snippy with you at work, it might just be a symptom of trouble at home. People do things for lots of reasons that don’t involve you. It’s common to take things personally, but it’s often inaccurate.

      5. Find some healthy coping habits.
      Many of us shop, drink, or eat when we’re stressed. That’s a good way to end up poor, drunk, and overweight, all of which can add their own stress.  Develop some new habits that are actually good for you. Yoga, meditation, and exercise are just a few suggestions.

      6. Eliminate clutter from your environment.
      This includes all types of clutter, including excessive noise and other distractions.
      ~ Turn off your social media and email notifications. 
      ~ Keep your work areas clear of clutter. You’ll feel calmer and less stressed.

      7. Get enough sleep.
      It’s much easier to remain calm when you’ve had 7 hours of sleep rather than only 4. Sleep helps to reduce the stress in your mind and body. Being well-rested also allows you to handle stressful situations better. Even if you’re super busy, you’ll usually get more done if you maintain your normal sleep schedule.

      8. Ask yourself questions.
      Questions can determine our focus and influence our actions.
      Is this really going to make a difference? Does it matter? Is the other person overreacting? Am I overreacting?
      Am I stressed about the past, present, or future? The past is over, and the future hasn’t arrived yet, so focus on the present.
      What can I do to turn this situation around? Is there an outcome that will make everyone happy?

      9. Take a break.
      If you’re unable to remain calm, give yourself a few minutes to regroup. Some time alone can have positive results.
      Staying calm in challenging situations can be difficult, but it’s a learnable skill. Start with less stressful situations and test your ability to stay cool, calm, and collected. In time, nothing will be able to get under your skin.

      What is EFT Tapping?

      Healthline has a great article the explains EFT quite well.

      Emotional Freedom Technique (EFT) is an alternative treatment for physical pain and emotional distress. It’s also referred to as tapping or psychological acupressure. People who use this technique believe tapping the body can create a balance in your energy system and treat pain. According to its developer, Gary Craig, a disruption in energy is the cause of all negative emotions and pain.

      Though still being researched, EFT tapping has been used to treat people with anxiety and people with post-traumatic stress disorder (PTSD).

      Learn how it works here 

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      Staying Positive When You’re Surrounded by Negative People

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      Staying Positive When You're Surrounded by Negative People

      Your phone rings.  You see who is calling. You choose to ignore.  You can’t stand to hear them go on and on AGAIN about how bad things are in their life, without any regard to yours. In fact, you  have never heard them say anything positive, EVER.

      Staying Positive When You’re Surrounded by Negative People

      You probably know more than your fair share of negative people! Since they’re everywhere, it’s important to know how to coexist with them. Negative people can have an impact on your attitude and your day. But that doesn’t have to be the case. There are ways to mitigate the effect that negative people have on you.

      Practice these strategies to avoid allowing negative people to negatively impact your life:

      Understand that you can only control yourself, but you can influence others.

      You can’t snap your fingers and make the people around you take a more positive view of the world. However, you can control yourself and how you choose to react to their negativity.

      You might even be able to sway people over to your way of thinking a little bit. Set a good example and be a positive influence on those around you.

      Accept people for who they are. It’s just easier that way.

        Be grateful.
        One way to maintain a positive attitude is to remind yourself of the positive. When you’re feeling run down by the negativity around you, make a quick mental list of the things in your life that you’re thankful for. It will give your mood a quick boost.

        Remember that it’s not about you.
        Everyone has their challenges and issues. There’s no reason to be upset that someone has a negative attitude. It likely doesn’t have anything to do with you at all. It could be circumstances in their life or their basic nature.

        Just keep on doing what you’re doing.

        You have the choice to be positive or negative.
        You can choose to be affected or not by the people around you. Focus on yourself and keep your chin up.

        Take care of your business and let others view the world however they choose.

        Speak up.
        Sometimes it can be helpful to tell people to just cut it out. Many people will push until someone calls them on their behavior. Have a frank talk with someone that’s perpetually negative. Maybe they’re not aware of the impact they’re having on others.

        Spend time with positive people.
        Recharge your batteries with the positive energy of other positive people. Get away from those negative people and spend time with people full of positive attitude.

        It doesn’t take long to re-center yourself when you surround yourself with the right people.

        Make the most of your time alone.
        Make the most of the time you have to yourself. Do things you really enjoy doing. Read positive affirmations. Watch feel-good movies. Put your attention on positivity. It can be like armor against negative people.

        Headphones can be your friend.
        If the situation permits, put on some headphones or earbuds. What you can’t hear, can’t bother you. Consider listening to a positive podcast or music that makes you feel good. If your work situation allows this, it would be silly not to take advantage of it.

        Stay away.
        There are plenty of people in your life that are optional. Stay away from negative people that you don’t have to associate with.

        You have control over who is part of your life and who is not.

        Negative people will drag you down if you let them.

        Take steps to minimize the impact they have on your life.

        Practice gratitude each day and you can maintain a positive perspective. Block negative people out with headphones and stay away from as many negative people as possible.

        Negative people will always be around, but you can deal with them and still be a positive person. 

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        Help Your Body Fight Inflammation

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        Help Your Body
        Fight Inflammation

        15 Ways to Fight Inflammation

        Your immune system protects you from germs and other foreign substances that could make you sick by making parts of your body heat up and swell. However, sometimes it goes too far. That’s when such inflammation become chronic as a response to stress, junk food, or other lifestyle triggers. 

        This chronic inflammation is associated with many serious health issues, including diabetes, heart disease, certain cancers, arthritis, fatigue, and depression. To reduce your risk, you may need to change your diet and other daily practices. 

        Start with these ideas for following an anti-inflammatory lifestyle. 

        Eating to Reduce Inflammation: 

        1. Focus on plants.
        Most vegetables and fruits are rich in protective compounds like antioxidants and polyphenols. Load up on spinach, kale, berries, and citrus fruit. Some vegetables like asparagus and sweet potatoes also serve as prebiotics that tighten your gut and lower inflammation. 

        2. Limit refined carbohydrates.
        On the other hand, foods like white bread and snack cakes have been stripped of fiber and nutrients. They encourage chronic inflammation and weight gain. 

        3. Steam and grill.
        Your cooking methods matter too. Instead of frying with oil, try steaming with water or grilling with dry heat. 

        4. Drink coffee.
        Moderate amounts of coffee also provide beneficial polyphenols. Just steer clear of the flavored coffee creams that are full of artificial thickening agents and sweeteners. 

        5. Add garlic.
        Many natural seasonings have anti-inflammatory properties. Spread roasted garlic on bread or add it to mashed potatoes and homemade pizza. 

        6. Choose healthy fats.
        Not all fats are created equal. Monounsaturated and omega-3 fats help to decrease inflammation. Good sources include olive oil, nuts, and fatty fish. By contrast, saturated fats aggravate inflammation, so go easy on the red meat and whole fat dairy products. Avoid trans fats. 

        Other Lifestyle Changes to Reduce Inflammation: 

        1. Lose weight.
        You can experience chronic inflammation even if you’re thin. Still, maintaining a healthy weight makes you less vulnerable. 

        2. Exercise regularly.
        Exercise has an overall positive effect. While an intense workout may cause temporary inflammation, it enhances your health in the long run. 

        3. Drink water.
        Staying hydrated is essential. Quench your thirst with plain water and tea instead of soda and juice. 

        4. Brush and floss.
        Bacteria from your mouth and gums can travel to the rest of your body. Aim to brush and floss for at least 2 minutes twice each day. 

        5. Use natural cleansers.
        Check the labels on your household cleaners and personal beauty products. You may be able to avoid potential toxins by buying organic brands or using plain vinegar and baking soda. 

        6. Quit smoking and limit alcohol.
        Tobacco and alcohol aggravate inflammation. Many adults need more than one attempt to become tobacco-free, and combining nicotine therapy with counseling may lead to success this time. 

        7. Check your medication.
        Some over-the-counter and prescription drugs have side effects that reduce inflammation. If your doctor recommends that you take aspirin daily or prescribes statins to lower your cholesterol, you can consider this a bonus. 

        8. Sleep well.
        Most adults need about 8 hours of sleep to keep their minds and bodies strong. Go to bed and wake up on consistent schedule and keep your bedroom dark and quiet. 

        9. Relax and refresh.
        Managing stress plays a major role. Find a relaxation practice that works for you such as daily meditation or taking long walks. 

        You can reduce chronic inflammation by watching what you eat and drink and making other positive lifestyle choices. Protect your well-being and support healthy aging by bringing chronic inflammation under control.

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        Forgive & Let Go

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        Forgive & Let Go

        How to Forgive and Let Go

        Everyone has suffered some sort of emotional hurt through the words or actions of another. Experiencing this hurt is completely natural, but sometimes the hurt lasts longer than it needs to. This makes it harder to be happy, and if we can’t let go and move on, it can ruin relationships.

        Someone that can never forgive is someone destined to be alone.

        Forgiveness is one of the ways you can profoundly change your life. It’s not always easy, but it’s a skill that can be learned. It just takes practice.

        Try these techniques to help you forgive, let go, and move forward with greater happiness:

        1. Think about all the advantages of letting go of your hurt.
        ~ Make a list of what you would gain by forgiving what has happened to you.
        ~ Think about how free you would feel.
        ~ How will your relationship with that person change?

        2. List the disadvantages of maintaining your negative feelings.
        ~ What toll is it taking on you and the people around you?
        ~ How does it affect your children if you can’t forgive your wife, parents, or whomever?
        ~ Is it going to solve anything by continuing down the path you’re currently on? 

        3. Commit to letting go.
        It’s difficult to accomplish anything without having the intention of doing so. Most people don’t miraculously lose 25 pounds or start saving an extra $100 every month; anything positive normally starts with an intention. So commit to finding a way to forgive and move on.

        4. Understand that you have a choice.
        We are intelligent, thoughtful creatures. We don’t have to simply react to things like lower animals. You do have a choice about how you interpret things and the actions you take afterwards. You can also change your mind and choose something different after your initial reaction. You can choose.

        5. Be empathetic.
        It’s easy to just assume that the other person is just a bad person, but maybe there is more to it than that.
        ~ What else do they have going on in their lives?
        ~ Has something happened in their past that caused them to behave the way that they did?
        Try to see things from their perspective. You might be surprised what you find.

        6. Consider your part in it.
        ~ Did you contribute to the issue in some way?
        It’s rare that anyone is 100% innocent when a disagreement occurs. Realizing your part in the matter can help you understand their motivation. Also, it’s important to find forgiveness for yourself, as well, if you regret anything that you did or said.

        7. Focus on the here and now.
        Constantly reliving the past just keeps the hurt feelings churning. One of the keys to life is to be in the present.
        ~ Look around you; what do you see?
        ~ What are you doing?
        If you’re washing the dishes, be 100% aware of the fact that you’re washing the dishes, not thinking about other things. Be present.

        8. Move on.
        Forgive the person and you’ll immediately feel better. We’re at our best when we act with compassion. We feel great, too, when compassion and forgiveness are automatically part of our lives. Forgiveness is something that you largely do for yourself.

        Forgiving and forgetting is a skill that requires work to become good at it. But be smart. If someone took advantage of you at work, it doesn’t mean you shouldn’t be careful to prevent it from happening again.

        Forgiving means that you should let it go so you don’t have to be miserable thinking about that person every day for the next 5 years.

        Negative emotions are tools that can tell us that something might be wrong.

        For your best results, take the appropriate action at the time something happens and then be done with the emotion.

        Forgive and move on with your life!