7 Tips to Bring Positive Energy into Your Life

Nancy Stampahar

This week, we wrap up our series on energy. Do you know the one thing we need to release in order to boost our energy? It’s giving up the notion that we can do it all! Click here to discover more about this. It’s critical that we eliminate the multitude of things that zap our energy. Nancy Stampahar of Silver Lining Solutions offers insight for bringing positive energy into our life and learning to say ‘no’ once and for all!

Do you need more positive energy in your life?  By learning how to occasionally say “no” and treating each other with respect, you can take control of the demands at work and home you are facing.   You must learn how to not fret over your own feelings of guilt, fears of rejection or possible repercussions.  You can still be helpful and considerate of others, but you must take care of yourself first.  Before you respond to someone, ask yourself, “What would make me most happy and fulfilled?”  Once you develop assertive communication skills, you will be able to effectively handle difficult people and awkward situations.
7 Tips to Say “No” and Assert Yourself Today

1. Become self-aware of your communication and behavior patterns.  What is consistently happening in your life? How do these patterns affect you?
2. Evaluate the reasons you feel the need to please or control everyone.
3. Realize the goal of assertive communication is to express your thoughts and boundaries while being direct, honest and respectful of others.
4. Realize it is necessary and okay to say “no” sometimes and to ask questions.
5. Example for Anyone: “I see why this is important to you.  I am unable to help this time.  Let’s try to figure out some other possible solutions that could work.”
6. Example for Boss: “This is what is on my plate right now.  Which one of these priorities would you prefer I remove to accommodate your request?”
7. Example for Anyone: “I’d love to join you but my schedule is already full that week.  Please keep me in mind the next time. Have fun.”

If you do not address your own unique needs, your frustrations will build, you will feel taken for granted and your performances and relationships will suffer.  As Dr. Phil says, “We teach people how to treat us.” It is up to you to face the fears and guilt you carry from your disease to please. Find your courage to change and grow.  When you stop feeling guilty and seeking approval of others, your days will be fueled by positive energy, confidence and self-respect.  You will feel empowered and in control of your life because you utilized your power of choice. You hold the power.  Enjoy the season and assert yourself today!

Source: Nancy Stampahar’s energetic, engaging personality and work initiatives are packed with real-life “how-to’s” and solutions that help you succeed at both work and home. A skilled consultant and the award-winning author of Peace, Love, and Lemonade: A Recipe to Make Your Life Sweeter, Nancy’s heartfelt words, expertise and enthusiasm will ignite your power within to succeed, and her famed “Silver Lining Solutions” will have you making lemonade out of lemons in no time at all! Visit: www.silverliningsolutions.tv

New Resolve for Resolutions

What is the secret to increasing personal energy? I reveal the answer in this YouTube clip.

The answer also reflects what’s true of many at the beginning of a new year: a commitment to change.  I’ve asked one of my favorite guest writers to return to offer insight on this topic. I’m pleased to present the following blog written by Adrienne Thoman. You can read her work on teamwork by clicking here.

During the final moments of 2011, the ball dropped in NYC, the last verse of Auld Lang Syne concluded, and I embarked on another annual tradition… creating my NEW YEARS RESOLUTIONS. Yes, each and every year I create a lengthy list of goals for the coming 12 months. Some are noble (Eliminate credit card debt and finally make Suze Orman proud); some are not (re-watch the entire 7 seasons of Buffy the Vampire Slayer).

So what happens in March (yes, sometimes even February) that derails me from these goals? For one reason or another, I’ve lost my motivation. Here are a few tips that I use, and that might help you, to keep you working well into 2012.

1. EXPECT CHANGE. If everything could stay the same, you would have already reached your goal. So something has to give. It may be that you need to get up an hour earlier so that you make time for your favorite Zumba® Fitness Class (with me!). You might have to pass on the spring bowling league so you can take that cooking class. The point is that things will be different, and that is GREAT! “Different” is what is going to lead you to reach your goal. Remember, “the same” didn’t do it – so try something new!

2. ASK FOR HELP. I learned this one the hard way. I’ve tried a wide array of diet fads and home programs, but each time my success was short-lived. What really changed for me was getting the courage to ask for help. For you, this might show up in a variety of ways – perhaps you take a budgeting workshop to learn how to manage your finances or find a mentor to help you move to the next level professionally. It can be scary, but do it anyway! Individually we are limited. But by working together, we can truly accomplish anything.

3. BELIEVE YOU CAN ACHIEVE. Sounds simple, right? But this is the hardest one! I had a new gym member in my Zumba® Fitness Class today – His goal was to exercise more and lose some extra weight. Before the start of class he said to me, “We’ll see how long this lasts.”  Now, did he really believe that he was going to achieve his goal? The same goes for you! Put the negative self-talk AWAY, and truly envision yourself in your new reality. We are all capable of so much more than we think we are. Believe it and you WILL achieve it.

Quick Tips:

1. Create a goal poster – Final visual representations of your goal (i.e. a pic of your child to remind you of the many healthy days you will share when you quit smoking). Put it someplace where you will see it… every day.
2. Positive affirmations – Tell yourself every day that you are making it happen. And say it like you mean it! NO: “I will be so much happier when I lose weight” (that’s still negative). INSTEAD: “I look and feel great because I’ve taken control of my health!”
3. Do something toward your goal every day. Trying to learn Spanish? Even on your off days, commit to learning just one word. Even if you slack all year, you’ll still have 365 ways to say, “I DID IT!”

Adrienne Thoman works as a Marketing & Public Relations Specialist for HACC, Central Pennsylvania’s Community College. She also moonlights as a licensed Zumba® Fitness Instructor in the Central PA area. Comments/questions can be directed to Adrienne at adriennethoman@yahoo.com or www.facebook.com/ZumbaAdrienne.

Tips for an Immediate Energy Boost

Beth Romanski

Energy is often something lacking this time of year, which is why I made this video clip offering two ways to increase your energy immediately! To aid in the quest for more energy, I’ve asked Beth Romanski to offer some tips. Below is her guest blog on the topic! Happy New Year!

After a busy (often stressful) holiday season filled with decadent foods and schedules that interfere with regular exercise, about half of the U.S. population sets a New Year’s Resolution to “lose weight” in the upcoming year.  How many times have “lose weight” or “get healthy” topped your resolution list?  This year, why not reframe your old ways of thinking and set a more positive resolution to take specific actions to increase your energy instead?  In doing so, a better outlook on life and natural weight loss may be a result of your efforts!

I have an extremely busy schedule just like many of you, but I find people often ask me how I manage to have so much energy to accomplish everything I do without running out of steam, which is why I have been asked to write as a guest for Sylvia’s monthly column.   Today I am going to share one of my best “secrets” with you so you can feel the same way and have more energy right away!

Many of us are well aware of broad-spectrum activities or habits that are beneficial to incorporate into our lives that will increase our energy levels:  regular exercise, adequate rest, stress-management techniques, choosing to do what you love in work and “play,” interacting with positive people, etc.  but it is hard to make all of these a priority and many of them take time.  So what can you do RIGHT NOW that will give you the energy you need to make it through your hectic day?  The answer is not another cup of coffee, diet soda or sugary snack.

As Health & Wellness Coach, I find that many people overlook the true value of food and what it can do for our bodies. Nutrition is one of the most powerful tools we have to be healthy, but sadly one that is usually put on the back burner when our lives become increasingly overscheduled.  However, our energy levels are directly connected to the foods that we eat!

When do you hit your typical slump?  Some people wake up feeling exhausted and can barely get out of bed in the morning.  If you eat lunch at noon, by 3 pm your body typically has digested food from lunch and your energy levels may be low, but you still need to finish the report for your boss, pick up your kids from school, feed them a snack, take them to soccer practice and attend a work holiday function later that evening.  So what can you do to make it through this type of hectic day with energy to spare?

The two most common culprits to lagging energy are skipping meals and choosing the wrong foods.  With that being said, I am going to provide you with more specific tips to help you increase your energy through the simple power of nutrition!

Beth’s: 

• Eat breakfast!  Not only does eating breakfast within 30 min. of waking jump-start your metabolism, but it gives you an increase in energy throughout the day.  This meal does not have to be complicated.  There are many portable breakfast ideas that eliminate excuses for avoiding this top energy tip.  (For those of you who are trying to lose weight, numerous studies have Top Tips for an Immediate Boost in Energy shown that breakfast-eaters weigh less than people who skip a morning meal, so that is even more motivation for you to get started.)
• Don’t skip meals!  Instead, eat several smaller meals at regular intervals every 3-4 hours through day.  I know this sounds impossible with a busy schedule, but your body will thank you and you will soon have more energy as a result.  If this is something you do not currently do, set a goal to not skip meals/snacks just one day at a time, then work your way up to making this a regular practice.  My biggest tip to make this happen is to plan ahead.  Take a look at your schedule for the upcoming week and plan when you will be most susceptible to skipping a meal.  If you are on a diet (which I view as a four letter word but that topic could be a whole other column) you still need to eat regularly to keep your metabolism going and your energy levels high.

• Choose the right foods in the right combinations.  When I work with clients, this is what we focus on the most initially as the key to immediate results.  This tip can be broken down into more specific recommendations below:

• Don’t shun carbohydrates!  With all the conflicting information out there, carbs have gotten a bad rap.  “Good” carbs are complex with fiber such as whole grains, steel cut oats, legumes, lowfat plain yogurt, sweet potatoes, fruits, are easily converted to glucose slowly which our body can use efficiently for fuel and which gives us energy that is long-lasting.  Processed carbs void of nutrients and fiber will be converted to glucose quickly so your body is not able to use all the sugar in your system at once which is why they are easily stored as fat.

• The best combination for increased energy levels for every meal and snack is to include foods that contain complex carbohydrates, fiber, low fat protein and “good” fats.  Don’t worry about specific ratios; just try to get in all the categories (many foods contain more than one).  In addition to including complex carbs, protein takes longer to digest which gives you energy for longer periods of time.  “Good” fats are also important for satiety and absorption, but if you eat food with too much fat at once your body will feel sluggish.  Sugar is also a tempting energy-boost, but the “crash” that follows the “high” sets you up for the energy slump you are trying to avoid.

• Examples of basic foods that are known for increasing energy naturally are:
  • Apples and other High-Fiber Fruits (Berries, Oranges, Under-Ripe Bananas)
  • Broccoli and other Cruciferous Green Vegetables
  • Eggs
  • Salmon
  • Avocadoes
  • Whole Grains like Oatmeal, Barley, Farro and Quinoa
  • Leafy, Dark Green Vegetables like Spinach, Kale, Arugula, Swiss Chard
  • Sweet Potatoes and other Root Vegetables like Turnips, Carrots, Pumpkin
  • Raw Cashews
  • Raw Almonds
  • Plain Low fat Yogurt or Greek Yogurt (sweeten with agave and fresh fruit if needed)
  • Low fat Cottage Cheese
  • Dried Fruits (natural without added sugars or preservatives)
  • Beans/Legumes
  • Organic Green Tea
  • “Super foods” like Maca, Chia seeds, Flaxseeds, Gogi Berries, Bee Pollen

• Stay hydrated!  I do not mean with coffee, energy drinks, or diet sodas.  Water is the most natural beverage available and it is crucial to our energy levels because it is necessary for life and the functioning of our cells and organs.  My tip is to always carry a BPA free or glass water bottle so that you are never without a refreshing beverage when you need it most.  If you do not like the taste of plain water, add fresh lemon, lime, berries or natural seltzer.

• Consider high quality supplementation.  I am a proponent of getting most of our nutrients from “real” food; but in today’s stressful world with increased exposure to toxic substances supplementation can be important.  If you have a poor diet, I recommend taking a high-quality multivitamin daily.  I personally take an Isotonix OPC3, which is a powerful natural supplement providing loads of antioxidants that promote reduced inflammation which gives me increased energy.  Not all supplements are created equal, so feel free to contact me or talk with a holistic practitioner to discuss supplements that are best for you.

I suggest you put this “tips” list on your fridge or desk so you can see it every day.  I encourage my clients to set small, realistic and achievable goals each day/week, which is often much more effective than large “resolutions” that typically fail. Therefore, if you are not doing any of these things yet, my recommendation is to start with one tip you think is most realistic to incorporate into your current lifestyle and do your best to reach that goal a week at a time before moving on to another.  If needed, try this with a friend, coworker, or Health Coach for additional accountability and motivation.

In closing, we must start making ourselves a priority before we can take care of others and that includes making nutrition a priority/non-negotiable.  Even Michelle Obama recently said in an interview with Barbara Walters on ABC that she makes sure that she puts herself first so that she can be her best self and serve others.   If the First Lady can do it…so can you!

Beth Romanski is a Certified Health & Wellness Coach specializing in personalized nutrition plans and healthy weight loss programs for men, women, kids and families.  For more information, or with questions about your individual healthy lifestyle goals, please contact Beth at 717.473.3913, beth@myhealthytransitions.com or visit her website at www.myhealthytransitions.com.  As a special offer for readers or Launching Lives, please contact Beth for a free health assessment and a free hand out with the top tips for increasing energy immediately with a grocery shopping list, sample daily meal plan and sample recipe including all the energy-inducing foods!

The #1 Drain on Your Energy

It’s the holiday season and many are feeling overwhelmed with tasks, gatherings, and other commitments.  Some may feel zapped of energy and perhaps even burned out.  Are the holidays to blame? This YouTube video reveals the answer by identifying the number one drain on our energy.

I’d like to identify some criteria for determining if something is a drain on your energy.

The task, project, or activity does not align with your personal core values. Do you know what your core values are? Perhaps you want to take some time to evaluate your values, priorities, and vision to help you gain clarity and direction. Once you know your core values, make sure that all of your activities align with those values. If they don’t, then reconsider them.

The activity does not feed your soul. There is such a thing as soul food, and that’s doing things that truly give you joy. For some people, it’s as simple as doing something that gave them joy as a child, such as riding a bike, building sand castles, or painting. Figure out exactly what makes you feel happy, and gear your activities to that.

The activity does not allow you to feel like you are making a meaningful contribution. Stimulation and challenge are what make us feel accomplished, and thus, give us energy. Signing papers, filing, and paying bills is a responsibility, but make sure that you don’t spend an entire day doing these kinds of mundane tasks.  Find at least one project or activity that you can do to contribute meaningfully each day.  This will help to stimulate your brain, make you feel good, AND increase your energy.

The activity does not help you to be more productive and efficient. Are you feeling stuck? Do you start tasks and get easily distracted? If you are struggling to get focused on a task, simply eliminate some of the distractions around you. If you are working on a computer and are tempted to look at Facebook or other websites, try disconnecting your Internet connection for a short time. You’ll eliminate the distraction and get back on task quickly.

The activity is a repetitious time waster. There are tedious tasks that must be completed; however you need to decide if this activity is worth YOUR energy or if you can delegate it so you can focus on what you do best. This is similar to making meaningful contributions mentioned above.  If there are minor tasks, such as researching phone numbers, paying bills, or editing correspondence, delegating those will enable you to move on to more energizing tasks.

The activity takes you away from what is truly important to you.  Can activities of little importance be outsourced? Do they actually need to be done? Take time to answer these questions, and be honest with yourself about the answers.

The activity makes you feel tired and dull.  These activities are a drain.  Whatever you find to be mundane activities will drain your energy levels quickly because you likely aren’t stimulating your brain and feel like you could be doing something else. See if there is a way to delegate these tasks or deal with them in short segments.

The activity is highly frustrating and/or stressful. These activities are likely going to end up falling into the meaningful contribution later, but right now they are frustrating and stressful. Take a break, do some of the mundane tasks and let your brain rest, or go to lunch. The time you take away from the task will help to clear your head and allow you to refocus on the task at hand.

The activity does not use your best talents and skills.  Unquestionably, these are the tasks and activities to delegate.  Hopefully, you’ve surrounded yourself with a great team and each member of that team has a different set of skills. Find the person who excels at these tasks and make it his/her responsibility. This will free up your time and also allow that other person to feel useful.