Boost Energy Naturally…Inside Scoop: notes from my workshop

A holistic approach to boosting energy naturally

 Attitude

Keep a positive attitude and perspective. The mind can only focus on one thought at a time.

Practice affirmations (fake it until you make it!) & Prayer

o I am fully energized and enjoying life

o I feel rested and fully awake

o My body and mind are rejuvenated

o Source, God, Spirit, Mother Earth, etc…. Give me the strength to get through today.

Asana

Savasana (10-20 minutes without moving)

Child’s pose (5 minutes of deep breathing)

Heart openers

Shoulder stand and inversions (headstand, legs up the wall, plough)

o Resets the nervous systems

o Creates a deep sense of relaxation

o One of the most restorative postures

o Calms the mind

o Heart higher than the mind

o Expansive breathing increases lung capacity and opens heart

o Focus on the heart center and feelings of compassion, kindness an unconditional love

o Promotes longevity

o Improves circulation

o Increases blood flow and oxygen to upper extremities

o Stimulates thyroid gland

Pranayama

Deep yogic breathing

o Increases oxygen to the brain which increases energy levels

o Expands lung capacity calms mind; brings focus and clarity

Alternate nostril breathing

o Balances the body and nervous system

o Calms the mind, lowers stress

Get moving! Exercise and expressive movement guided from within

Dance and sing more…be guided from within

Get 30 minutes of exercise each day, mix of cardio and strength training

Exercise outside for fresh air and sunshine vitamin D

Exercise (and dark chocolate!) release endorphins – a feel good mood transmitter

Food

Choose a whole food diet (whole grains, vegetables, fruits, nut, seeds, healthy fats, quality protein)

Include more raw food into your diet.

Limit refined sugars, flours, processed foods,
etc

Limit stimulants like coffee and alcohol

Include feel good foods & Stay hydrated

o Drink 2 litres of water per day (1 litre upon rising/ in between meals)

o Increase fluids depending on activity level and climate

o Serotonin (calmness/relaxation) whole grain carbs, kiwis bananas, pineapple

o Dopamine/norepinephrine (energy/alertness): organic meat, wild fish, nuts, eggs, organic dairy

Superfoods, supplements & herbs

Maca

Ginseng

Ashwaganda

Raw cacao

Spirulina, kelp, chlorella, and all types of sea veggies (complete protein!)

Reishi mushrooms and chaga

Rhodiola

Sleep

Rest when you feel tired

Sleep 7-9 hours per night

Create a relaxing bed time routine and keep the lights dim to promote serotonin

Spend the first 30 minutes of your day outside to promote energy

o morning tea on the balcony, meditation, gentle walk, in the garden

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