Women Breaking Barriers in Today’s Diverse World and Turbulent Times With MKS Master Key Coaching
WE ARE ALL ABOUT YOU!
Where Do You Want Your Energy Roadmap to Take You?
Enjoy abundant health, passion, and prosperity every day for 100 years and beyond!
People are living longer than ever before. In fact, centenarians —people who live to 100 or older — are one of the world’s fastest growing segments of the population.
And, while your parents and grandparents may have been blindsided by their longevity — and suffered for it — that doesn’t have to happen to you. Aging can be a good thing — the opportunity to realize all of your dreams and establish a remarkable legacy — if you prepare for it.
How long will you live? Will it be to 100+/-? Lifespan Calculator – Test Your Life Expectancy || NM (nmfn.com)
YOUR ENERGY BOOST ASSIGNMENT 1.
Write out a script of your life’s ENERGY BOOST in each area from the “Wheel of Life”, in present tense, 6 months from today, with all the details of exactly how your life looks and feels with your ENERGY BOOST.
Post a picture of the homework in the group and tag your success advisor.
Once you’re done, email a picture into the MKS Master Key System group and tag your success advisor and let them know how this experience was. Be a part of an engaged community of tens of thousands of like-minded individuals. Chat with your Success Advisor. Email: firstname.lastname@example.org 100% Secure. We Never Share Your Email.
YOUR ENERGY BOOST ASSIGNMENT 2:
Write out what you want. Write your ENERGY BOOST goal in the present tense, starting with “I am so happy grateful now that …” Then, repeat it to yourself while looking at yourself in the mirror for 5 minutes. Listen to this (1) Calm Guided Meditation to Gain Abundance, Love & Happiness | Bob Proctor – YouTubeOnce you’re done, email a picture of your written goals into the MKS Master Key System group and tag your success advisor. Let them know how this experience was. Be a part of an engaged community of tens of thousands of like-minded individuals. Chat with your Success Advisor Email: email@example.com 100% Secure. We Never Share Your Email.
BAD ENERGY BOOST HABIT ELINIMATION ASSIGNMENT 3:
Write out the ENERGY BOOST habits that are not serving you in al areas of your life and burn them safely. Then take a picture of your burning ceremony. Once you’re done, email a picture into the MKS Master Key System group and tag your success advisor and let them know how this experience was.
Be a part of an engaged community of tens of thousands of like-minded individuals. Chat with your Success Advisor Email: firstname.lastname@example.org 100% Secure. We Never Share Your Email.
MAKE AN ENERGY BOOST DECISION ASSIGNMENT 4:
Make an ENERGY BOOST decision and take action on one decision today that you have been procrastinating on that will help you get to your ENERGY BOOST goal.
Read the Decision Article 3 times and post your takeaways with your MKS Master Key Coaching Coach. DECISION ARTICLE PDF: https://bit.ly/Decision-BobProctor Act on one decision today that you have been procrastinating on that will help you reach your goal. Share it with your MKS Master Key Coaching Coach. Chat with your Success Advisor. Email: email@example.com 100% Secure. We Never Share Your Email.
Once you’re done, email a picture into the MKS Master Key System group and tag your success advisor and let them know what your decision was and how this experience helped you.
How can the [MKS] Master Key System community provide more support to you?
What’s holding you back from success?
What topics do you want to learn more about?
ANALYZE, PLAN, IMPLEMENT, MONITOR ENERGY BOOST ASSIGNMENT 5:
: Listen to the Magic Word audio by Earl Nightingale [(4) The Magic Word By Earl Nightingale ( Lead The Field Lesson 1 ) – YouTube] and then post your biggest takeaways in the MKS Group and tag your success advisor.
: Make an ENERGY BOOST decision and take action on one decision today that you have been procrastinating on that will help you get to your goal. Write a description of the person you intend to become. How you want others to see you. Remember: “I am not who I think I am. I am not who you think I am. But I am who I think you think I am.”
: Use the “From What, to What, by When, Why” criteria to write goal statements. This is recommended to ensure you have specifics from which to create an action plan. This criterion indicates the desired future state you want to achieve.
: Once you’re done, email a picture into the MKS Master Key System group and tag your success advisor and let them know what your decision was and how this experience helped you. Be a part of an engaged community of tens of thousands of like-minded individuals. Chat with your Success Advisor. Email: firstname.lastname@example.org 100% Secure. We Never Share Your Email.
Recommended Energy Solutions for You
Everyone is familiar with all-out energy drain — that exhausted day (or night) when no matter how enticing that new movie, fabulous shoe sale, or friendly barbecue, we just can’t psych ourselves up to go.
What can be harder to recognize is a low-grade energy drain. In this case, you may not necessarily feel the classic signs of exhaustion — like achy muscles or that all-over tired feeling.
What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.
“You may also find it harder to concentrate on tasks, and, eventually, you can also find your patience grows short and your level of frustration rises, even when confronted with seemingly simple challenges,” says New York University nutritionist Samantha Heller, MS, RD.
If this is starting to sound familiar, take heart. Energy zappers are all around us, some obvious, some hidden. The good news: There is a way around almost all of them.
Five Reasons Why Your Body Needs Energy
Asleep, awake, eating, bathing, grooming, working or engaging in passionate pursuits, you need energy, which is supplied from your diet in the form of calories. Energy fuels your body’s internal functions, repairs, builds and maintains cells and body tissues, and supports the external activities that enable you to interact with the physical world. Water, your body’s most important nutrient, helps facilitate the chemical reactions that produce energy from food.
Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate – what you might call metabolism.
Energy fuels your body’s internal functions, repairs, builds and maintains cells and body tissues, and supports the external activities that enable you to interact with the physical world. Water, your body’s most important nutrient, helps facilitate the chemical reactions that produce energy from food.
: Basal Metabolism
Basal metabolic rate, or BMR, is the minimal amount of energy needed to keep your body functioning and alive while at rest. BMR uses about 60 to 65 percent of daily energy stores, according to the University of Maryland School of Medicine. In the resting state, energy supports circulation, respiration, digestion, excretion and other functions performed by vital organs. Seven percent of your total energy supply keeps your body warm. Energy needs differ according to age, gender, body composition, health status, diet and activity level.
: Body Composition
Body composition is one determinant of energy requirements. Muscle is the body’s most metabolic tissue, which means it requires more energy than other body tissues to maintain itself. Because they are naturally more muscular, men need more energy – calories – than women do.
Children and young adults undergoing developmental changes in height, weight and body composition have greater energy needs. Energy requirements change as people age, because muscle tissue atrophies, causing a reduction in basal energy metabolism, according to the Colorado State University Extension website.
: Digestion and Absorption
Digestion and absorption of the nutrients in food use 5 to 10 percent of your daily energy stores to produce more energy, according to the University of Maryland School of Medicine. Diet composition also determines energy requirements for food metabolism. Carbohydrates, protein and fats are digested at different rates. Digesting protein uses the most energy, or about 20 to 30 percent of the calories in the food. Carbohydrates use 5 to 10 percent of calories and fat uses 0 to 3 percent.
: Physical Energy
External functions supported by energy include exercise, work and play. If you are active and have a high lean body mass to fat ratio, your energy needs are greater than someone who leads a sedentary lifestyle or has a high body fat composition, according to Sheri Barke, MPH, RD, College of Canyons Student Health and Wellness Center.
: Mental Energy
Your brain needs a constant supply of energy to continuously maintain, support and protect your life. Mental activities, such as work, hobbies, reading, studying, homework, doing crossword puzzles, learning a new language, any mentally challenging endeavor, including daydreaming, requires energy. According to the Franklin Institute, brain cells require double the amount of energy needed by other cells.
Worry and stress drain mental and physical energy. Problems with finances, employment, school, health, relationships, family and friends can increase susceptibility to illness, according to Purdue University Student Health Center.
Top Energy Boosters
To this end, we asked health experts to help compile this list of the top 10 energy boosters. Try one, two, or all 10, and you’re bound to see your energy levels soar.
1. Increase Your Magnesium Intake
Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself too pooped to pop, you could have a slight magnesium deficiency, Heller says.
“This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy,” Heller says. “So when levels are even a little low, energy can drop.”
In a study done at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, N.D., women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. In essence, their bodies were working harder which, over time, says Heller, can leave you feeling depleted.
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you’re getting enough, Heller suggests:
- Add a handful of almonds, hazelnuts or cashews to your daily diet.
- Increase your intake of whole grains, particularly bran cereal.
- Eat more fish, especially halibut.
2. Walk Around the Block
While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity — particularly walking — increases energy.
“I like walking because it’s accessible, easy to do, doesn’t need training or equipment and you can do it anywhere,” says Rita Redberg, MD, science advisor to the American Heart Association’s “Choose To Move” program.
In experiments conducted by Robert Thayer, PhD, at California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.
3. Take a Power Nap
Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute “power nap” can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.
4. Don’t Skip Breakfast — or Any Other Meal
“Studies show that folks who eat breakfast report being in a better mood, and have more energy throughout the day,” says Heller.
Her personal theory, she says, is that breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day.
Moreover, studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by day’s end.
5. Reduce Stress and Deal With Anger
One of the biggest energy zappers is stress, says psychologist Paul Baard, PhD.
“Stress is the result of anxiety, and anxiety uses up a whole lot of our energy,” says Baard, a sports psychologist at Fordham University in the Bronx, N.Y.
Like worry or fear, Baard says, stress can leave you mentally and physically exhausted — even if you’ve spent the day in bed. More commonly, he says, low but chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.
In much the same way, unexpressed anger can give a one-two punch to your energy level. The reason: “We’re expending all our energy trying to contain our angry feelings, and that can be exhausting,” Baard tells WebMD.
The good news, says Baard, is that we can counter these energy killers by programming more relaxation activities into our day. While for many folks, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a steamy romance novel, or even just talking on the phone.
“Whatever is relaxing for you will reduce tension and that will help increase energy,” says Baard.
6. Drink More Water and Less Alcohol
You may already know that it’s easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue?
“Sometimes, even slight dehydration can leave you feeling tired and lethargic,” says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of The Uncle Sam Diet.
The solution is simple: a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids, Ayoob says. Conversely, Heller says, if you find yourself frequently fatigued even after a good night’s sleep, try cutting down on alcohol during the evening hours.
‘While alcohol initially helps you fall asleep, it also interferes with deep sleep, so you’re not getting the rest you think you are — even if you sleep a full eight hours,” she says.
By cutting down on alcohol before bedtime, you’ll get a better night’s rest, which is bound to result in more energy the next day.
7. Eat More Whole Grains and Less Sugar
The key here is keeping blood sugar balanced so energy is constant.
“When you’re eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy,” Heller says. “But that’s followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out.”
Do that enough times a day, she says, and by evening you’re feeling exhausted.
“But, if you eat a lot of whole grains, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by day’s end you’ll feel less tired,” says Heller.
Indeed, a study published recently in the American Journal of Clinical Nutrition found that eating more whole grains helped increase the body’s sensitivity to insulin, allowing for that slow and steady release.
8. Have a Power Snack
Power snacking is more than just eating between meals, Ayoob says. He suggests a treat that combines protein, a little fat and some fiber — like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.
“The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last,” he tells WebMD.
9. Make It a Latte
Pair a quick caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee, advises Ayoob.
“All that milk turns your java into a protein drink, which provides not only extra energy, but extra calcium, which is good for your bones,” he tells WebMD. Combine it with an ounce of almonds, he says, and the healthy fat will really tide you over — while making you feel you’re spoiling yourself silly!
10. Check Your Thyroid Function and Complete Blood Cell Count
It certainly won’t provide an instant boost. But if you’re constantly low on energy — especially if you feel sluggish even after a good night’s rest — Heller says you should talk to your doctor about a blood test for thyroid dysfunction as well as anemia.
“Thyroid can be a particular problem for women — it often develops after childbirth and frequently during the perimenopause — but a simple blood test can verify if this is your problem,” says Heller. If you’re diagnosed with low thyroid function, medication can bring your body back up to speed.
In anemia, says Heller, a reduction in red blood cells can mean your body isn’t getting the level of oxygen necessary to sustain energy. So, you tire easily.
“This can sometimes occur during a woman’s reproductive years, particularly if she has a very heavy menstrual cycle,” says Heller.
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