Building a strong support network

This month I’ve been talking a lot about building more energy into your life – the kind of energy that helps you power through your days feeling great!

But there’s one way to get more energy I have to bring up because I see it at work EVERY single day.

It’s the people you surround yourself with (in-person or virtually).

Having a strong support system can truly be a gamechanger in your success.

Because not only do you get encouragement and support, but you’re able to give it to others … and that’s incredibly rewarding!

I wouldn’t be where I am today without my inner circle. 

They have given me encouragement when I need it the most, celebrated my wins with me, helped me troubleshoot when I get stuck, and have truly improved the quality of my life!

I’ve got some tips on setting yourself up with a GREAT support network, but first …

Here are just a few benefits of having a strong support network:

• It helps you cope with stress better

• It helps improve mental health

• It can make you more confident

• It helps you stick with your healthy habits

• It cuts your risk of heart disease, including lowering your blood pressure

• Plus, it’s a great way to make friends, share some laughs, and have fun!

Pretty important stuff. A lot of people underestimate the power of your inner circle. 

If you’re looking to expand your support network, I’ve got a few tips that can help! 

• Join an online or in-person fitness/wellness class or small group training (check out ours here: The Monarch Approach)

• Join an online fitness/wellness group. If you’re not a member of ours yet, you can join here: Alignment Studio's Thriving in Menopause. 

• Volunteer. Pick something you care about and find a way to get involved. You’ll meet like-minded people.

So if you’re looking for a coach or to get support from people who will ALWAYS have your back, help keep you on track, and have your best interest in mind…

REFERENCES:
www.verywellmind.com/how-to-create-social-support-in-your-life-3144955
www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445

Avocado-Sauerkraut Sandwich Recipe

Ever eaten at a gourmet sandwich shop and tried something new … and was BLOWN AWAY by the deliciousness?!

Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it.

It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut).

PLUS … it’s super filling, fiber-rich, contains gut-friendly sauerkraut, and can be entirely plant-based if you use a vegan butter spread.

Depending on your preferences, you can use pumpernickel bread, sprouted-grain bread, or good-quality gluten-free bread.

Avocado Sauerkraut Sandwich

• 2 slices bread

• ½ Tbsp grass-fed butter or vegan butter spread

• 3 big Tbsp of your favorite hummus

• 3 big Tbsp naturally fermented sauerkraut

• ¼ avocado, peeled and cut into slices

Heat a skillet over medium-high heat.

While it’s heating, take one of the bread slices, butter one side of it, and place it butter-side-down on the skillet. Spread the slice with half of the hummus, and cover it with the sauerkraut and avocado slices.

For the remaining slice of bread, slather one side of it with butter and the other side with the remaining hummus. Place it hummus-side-down over the avocado slices.

Let it cook for about 4-6 minutes until the bread is toasted. flip the sandwich over and cook for another 4-6 minutes, until the sandwich reaches your desired level of toastiness.

Roasted red pepper hummus is so good in this, but I don’t think you can go wrong with any flavor!

Try it and let me know what you think.

Do you love to try new recipes that move you closer to your health/fitness goals? Our Monarch Approach may be perfect for you! Learn more here: www.alignment-studio.com

Is this why you skip your workouts?

One of the top reasons people tell me they skip their workouts – or don’t work out at all! 

– is because they don’t have the energy

Here’s a mind-blower for you: one of the best & easiest ways to get more energy fast is to WORK OUT.

But there’s one important caveat: You have to work out the right way (more on that below).

All of this is backed by science. 

First, the WHY. There are three big reasons exercise – aka moving your body – helps you have more energy:

1. It helps your body create energy at the cellular level – in the mitochondria of your cells. Exercise can help you create MORE mitochondria … as well as spur them to create even MORE energy. It’s like a 1-2 punch of energy!

2. It boosts oxygen circulation inside your body, which helps your body use its energy more efficiently.

3. Your body releases more feel-good hormones when you exercise.

The key to HOW to work out is to listen to your body!

Research shows that when you are feeling blah and tired, it’s best to get up and MOVE at a low to moderate pace for 10-20 minutes.

This could be going for a walk, dancing, a round on the treadmill or elliptical, or some yoga or pilates.

Don’t overthink it… just move!

Then, if you feel like doing more, by all means, have at it.

Or, call it a day and feel proud of yourself for GETTING.IT.DONE.

Research shows that the most important thing is to be CONSISTENT with your workouts. A couple of findings:

• Doing regular, low-intensity exercise can help boost energy by 20% while cutting fatigue by as much as 65%.

• On days when people walked MORE total daily steps, they ended the day with MORE energy than on the days when they walked less.

The BEST workout programs actually ADD energy to your days vs. draining your energy.

Our Monarch Approach is aimed at helping women in their 40s, 50s, and 60s learn how to naturally manage perimenopausal and menopausal symptoms through simple, manageable lifestyle changes and community support Want to know more? Just click this link for the details.

REFERENCES:

www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels

www.webmd.com/fitness-exercise/features/exercise-for-energy-workouts-that-work

www.acefitness.org/education-and-resources/lifestyle/blog/6589/increase-energy-levels-and-cure-fatigue-through-exercise/

Is this actually sapping your energy?

There’s something most of us drink every day to give us an extra “oomph.”

It can help you power through a workout, a meeting, or basically ANYTHING that comes your way.

Or … it can leave you feeling drained, unable to sleep, jittery, and even in a sad mood.

You’ve probably guessed by now … it’s caffeine! 

The good news: caffeine can be healthy and actually good for you … as long as you don’t drink too much of it. 

For most adults, that’s about 400 mg (or 4 cups of coffee) according to the FDA, although some people are more sensitive to it than others.

Personally, I start every day with a cup of coffee. Every. Day.

BUT … here’s the thing: Caffeine is actually addictive. 

Have you ever missed a day and wondered how you were going to make it all the way until bedtime before you fell asleep?

Or got a crushing headache because you skipped your morning coffee? Ugh.

PLUS … did you know that studies show drinking too much coffee in the morning is directly linked to feeling tired later in the day? 

No good. 

If you find yourself RELYING on coffee, tea, or energy drinks to get through the day, it might be time to rethink your routine so that caffeine becomes an “extra” instead of a crutch. 

A routine that includes:

• Healthy, energy-promoting foods (lean proteins, fruits & veggies, healthy fats, etc.)

• Fresh air & sunshine

• Workouts

 

If you want to create more natural energy in your life, check out my 5-Day Energy Challenge – you can get more info here: Alignment Studio's 5-Day Energy Challenge | Facebook

You CAN regain control over your energy and vitality. It starts by taking ACTION.

REFERENCE:

www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

www.healthline.com/health/morning-fatigue-remedies