Just began some exciting work with a Leadership team and they shared with me during our weekly check ins how they are creating new rituals around managing and renewing energy – breathing exercises at meetings to create new levels of focus, clarity and presence and ultimate nutrition to keep their energy levels high during the day.   These are just  a few strategies they are using to create the “Ideal Performance States” that drive their goals forward – they are Corporte Athletes!

Managing Energy, not time, is the key to higher levels of performance and filfillment in life!

Thank you so much for coming out to get [INFUSED] with some [ENERGY] building strategies.  Remember these only work when you put them into action. It’s all just nice “theory” and only really transforms your [ENERGY] and your life once applied consistently.  This is why my intention with these [INFUSIONS] is to present less information ( we already have way too much information ) and focus more on helping you apply it.  This is also the big focus on my monthly Thursday [INFUSIONS] and the work I do with individuals in organizations.  I am also big on recapping and creating accountability and momentum structures to help you stay the course.  I know how life can pull you in all directions!

Here is what I believe:

Managing Energy, not time, takes us to new levels of Living, performance and fulfillment!

Attached you will find the PDF version of the Infusion worksheet I created for Monday’s sessions.  As well download the Energy Evaluation, it builds new levels of awareness – we cannot change that which we are not aware of – it is 90% of change.

Recap:

 We began with 3 energizing techniques:

•  Stretch up high and flop and fold forward (bend your knees and roll up – do 3 times)
•  The Ultimate “Set up” – Shoulders up, back and down (immediately aligns the spine and shoulders for better posture, back support, sets the core as well – gotta love that!)
•  The 4/7/8 power breathing technique – breath in for a count of 4, hold for 7, exhale slowly for 8 – done even once will make a huge shift in your energy and ability to handle what comes your way during the day

Next: 

Begin asking and living the Big question: What do I really want more of in my life? 

Don’t be surprised if the answer/s are not there right away.  We have been so busy “giving” (especially in healthcare) and concerned about what others want that somewhere a long the way we stopped asking the question for ourselves.  Hence the focus of “Building the RECEIVING Muscles”

Ask the question, post it somewhere and you will begin [LIVING] into the answer.  It will come as you begin to focus on giving back to YOU.  As you give to yourself you have more to give to others.  Self-Care is Self-Less!

“You cannot give what you do not have” Dr Wayne Dyer

The symptoms of the Over-Giver?

Physical:   Exhaustion

Mentally: sometimes resentful

Emotionally: feeling unappreciated

Spiritually: depleted (focused on other people’s goals and dreams at the expense of our own)

Action:

1)  Accept ALL compliments that come your way with a gracious Thank you.

2) Focus on what you are grateful for each day – on the drive home – what 3 things are you grateful for – intentionally write it out or articulate it out loud – bring it out of the “fuzzy” mind and to the forefront of your life

2) Acknowledge yourself for what you have done, what you have moved forward, what you love about yourself

The first action is the most simple and immediately transformational – as you begin to accept compliments you will begin to create more positive energy in your life and for those around you (family, friends, partners, patients etc.)  You might even for the first time begin to notice the compliments that come your way – when we do not receive compliments we don’t even notice them coming to us.

Thank you so much for attending on Monday – I loved your [ENERGY] and enthusiasm.  Look for the invite and information for the next Thursday [INFUSION] taking place on June 7th in Burlington.  Contact me for information or to confirm – space is limited to 15 – every new [INFUSEE] gets an Energy Binder!

Make it an amazing day Everyone – putting even one of these strategies in place will take your [ENERGY] to new levels!

Here’s to Life@NewLevels!

Connect if you have questions or if you need some ideas on how to stay on track and apply all this great stuff!

Angela

In case you missed out here is the recap on last week’s incredible Thursday  [INFUSION]

The intention behind each Thursday [INFUSION] is to help you build rituals and strategies around creating and renewing Energy and then help you move that forward and apply it into your life.  Without action and application it’s all simply really nice “theory”.

[Inspiration] + [ Energy] = Forward Movement

You will take your life and energy to new levels when you begin to apply even one thing – this is what I want for you!

Managing and Renewing our physical, mental, emotional and spiritual ENERGY moves us forward and allows us to live each day at new levels! AK

Here we go:

Physical Energy:

Infuse Short Blasts of Body Movement into your morning ritual and throughout the day

Examples:

Circuit Training – Squats (10, 10, to fatigue on last round), Jump Rope with/without rope (20, 20, 100 revolutions on last round) Burpees or Sun Salutations (5,5 and 10 or 20 on last round)

Definition of “To Fatigue” – do the exercise till you really feel it but are still doing it with proper form

Squats work your butt, core and upper body!

Change up this 3 exercise circuit if you don’t like the moves – do stairs instead of jump rope for cardio section, do planks instead of burpees (I know you love burpees!) – you create the way you want it – if you want some other ideas e mail me.

Mental Energy:

2 minutes of silence/stillness every morning to ground your day

Review the work in your binder – reconnect with what matters for the next 30 days!

Emotional Energy:

• Physical energy is connected to all other energies – when you feel physically strong and energized you are better able to manage your emotions and those of others
• Don’t judge the emotions that do show up!  Judging our negative emotions or those of others only adds more energy to them – just notice them “Noticing that there is anger within me right now”  – this is an Emotional Intelligence technique that when applied really works!  We will work through more of this at future [INFUSIONS]

Spiritual Energy:

• Work through the exercises in the Binder – keep the work close by – if you have not looked at it since last Thursday pull it out again – it means nothing if you do not breathe life into it!
• Live this Question today and each day this week – “What do I really really want?”  Ask the question so that you can move into the answer.

Another special thank you to Damian and Tyler for their help last week – please contact them for one on one training or look into Damian’s incredible group initiatives!

Next Thursday [INFUSION] – June 7^th, 7 to 9 – one week after the Thursday [TANK] – at the Beach house!

Next month’s Focus:  Energy through Easy & Ultimate Nutrition!

Love you all!

Angela Kontgen

Life&Wellness Coach/Fitness&Energy Facilitator/Columnist

• low levels of physical energy, vitality and strength – could use a little more spring in their step!
• lacking energy to create forward movement around goals and dreams
• low levels of discipline and focus around exercise, nutrition and self care
• difficulty managing those negative and repetitive streams of thought

The next one will take place on Thursday May 3^nd at 7pm  – the Focus:  “Body [BLAST] –  blasts of effective body moves to keep your strong, energized and moving forward.    Even John, who owns Foot Tools in Burlington and an avid marathoner loves the concept of short blasts of effective fitness! We’ll be using John’s incredible Beach house, which he uses for Fitness and Health initiaitves.  Stay tuned for more details.

I will always be recapping the content from each event in case you miss it but hard to capture the magic and energy of actually being there.

The Recap:

1)     Create awareness around how you are managing your energy in four different areas – if you were not there go to www.angelakontgen.com – my blog and download the Energy Evaluation as a first step – Awareness is 90% of change so this is a critical step!   At the next [INFUSION] you will get your own binder and I can walk you through the Energy Wheel.

2)     Walk away with a  Morning Energy Ritual that will launch your day in the right direction and an accountability structure over the next 30 days that will help you stay on track.  (we all get off track so this is an important element)

“You either create your day or it is created for you – leaders in life create their days!”

Morning Energy Ritual – steps to create it

Get up 30 minutes earlier than you normally do over the next 30 days (put the alarm clock across the room so you actually have to leap out of bed and can’t press the snooze, get up immediately and splash cold water on your face – then you’re good to go!)

Begin with stillness and watching your breath for a period of time.   I suggest that if you are not doing this now begin with 2 to 5 minutes if you are doing nothing right now.  The important part is to be consistent and do it.

Watch the breath flow in and out.  Use any one of these techniques to keep you on track with this.

• Notice your breath as it enters through your nose and as it leaves through your nose – just notice this process
• Count – 1 count in – 1 count out, 2 counts in – 2 counts out – up to 10 and then begin again another time
• As you breath simply say to yourself (internally) “IN” on the in breath, “OUT” on the out breath
• Buy a guided meditation cd

note: your mind will be incredibly busy with thoughts – don’t judge your thoughts, as they come, notice them and get back on track with your breathing – we will focus more on this at the next [INFUSION]

Next – do some sort of body movement for 10 to 12 minutes – set a timer and go!  Dance, stretch, do some yoga, blast out and take a power walk or run up the street and back, jump rope!  Just move your incredible body and feel how alive you are!  We will focus on effective Blasts of Body movement at the next [INFUSION]

Last – inject some [LIVE] nutrients into your body before anything else!  For ideas on smoothie recipes and juices you can download this e book (my recipe is on page 40 – notice how short and simple it is – this is key to sustainability – if there are more than 5 ingredients you won’t keep it up!  I wouldn’t!

crazysexyjuice.com

Here is a crazy sexy simple smoothie recipe you can inject yourself with today!

Handful of Kale or Organic spinach

Blueberries (frozen)

Almond milk

If you need to add sweetness – try Agave nectar or maple syrup

3 ingredients – keep it simple!!!

If you download the e book – take some of the complicated recipes and chop them down to 3 or 4 ingredients you love!  How fun is that?  Have fun with this stuff it is helping you feel more vibrant and [ALIVE]!

We will have an [INFUSION] in a few months specifically on Sexy and Significant Juices and Smoothie – the “How to”

Lastly, begin to shift your mindset around healthy living – it’s easy, sexy and fun!!!  It is not a chore but a way of being.  Life@NewLevels means enjoying and embracing all aspects of what it means to be [ALIVE].  Begin today to be responsible for the Energy you create.

INSPIRATION + [ENERGY] = Sustained Forward Movement!

For all Energized individuals attending the [INFUSIONS] I  will be sending out an “accountability e mail “each Monday to help you stay on track!

Congrats to some of the check ins from some individuals on taking action on creating their day in advance – I am so inspired by you!  All this is just nice theory and means nothing (“jack squat” as one of my dear friends likes to say) until you just “DO IT”.

E mail me with any thoughts, questions or how I can help you.

Be responsible for the Energy you Create today!

Angela