• Katya

Self Care and Energy Management

So its Monday morning and I always love asking my clients how their weekend was, and the conversation usually goes a little something like this:

Client: "Oh you know, I went for a walk and did some gardening, just had a couple days trying to relax. How was yours?"

Me: "It was fantastic! I went for a hike with my dogs, played soccer, field hockey, or ice hockey, went skating with my family, had a date night, and a few workouts!"

Client: "Oh to be 23! You have so much energy I don't know how you teach, workout, play sports, and find time for your relationship without burning out."

Well I'm here to tell you the big secret! (its not coffee!) Drum roll please. . .


Self care is a huge part of what’s missing in the life of someone who’s busy and stressed.  So what is self care?  Self care is taking time to pay attention to you, not in a narcissistic way, but in a way that guarantees that you are being cared for by you.

Energy management starts with knowing your limits. Recognizing when you are doing to much at one time and prioritizing and taking steps to slowing down, without completely slamming on the breaks! When I say don't slam on the breaks, I don't mean that you cant stop for a mid-afternoon power nap! Which leads me to my next point.

A part of self care and energy is making sure you are well rested! Do you get enough sleep for you? do you know how much sleep you need to be working at your most efficient capacity? If that means having a power nap then you schedule that time out and you go for it! I support your napping needs!

Fuel, as a fitness instructor I see so many people (mostly women) starving themselves of much needed calories and nutrients while trying to lose weight. Or there are those on the opposite side, those who eat to many calories but aren't getting the nutrients they need. So making sure you have a balanced diet that meets your activity and nutritional needs is extremely important!

Break time! finding a way to decompress throughout your day (not just when you leave work)! What do you do to rest your mind during and after a work day? What helps you tune out the noise? Most people tell me they don’t have the luxury of taking breaks during their work day, so try to integrate mini breaks t

hroughout the day helps refresh your mind and body.  For example: stretching or taking a brief walk even if it's only a few feet away, Meditating (more below) , drinking water,  talking to a friend, getting in touch with a loved one even if it's just a text, or reading something inspirational. The brain needs those meaningful pauses. You deserve these meaningful pauses!

Play! Identifying what you enjoy doing and what's fun for you and make a serious effort to integrate it into your day or, at the very least, your week. Make a habit to plan something to look forward to everyday. It can be as simple as planning to read a good book before bed, playing a sport, or planning to have dinner with someone special!

Hippie time! A big part of my energy comes from connecting to my spiritual self. This can come from meditation, taking a walk and emerging yourself in nature, journaling, practicing gratitude, or any religious practice you may have. Now because meditating is big and new part of my life I want to dedicate a whole post strictly to it in the future!

Lastly, Self care is loving yourself. Take the time to get to know you. learn your honest likes and dislikes. Favorite physical activities, Favorite healthy dishes, fun activities, topics of learning, and favorite ways to connect to your spiritual self. And if you don't know these things then have an absolute blast learning! Get to know yourself and try new things! You deserve the time and effort, you deserve to be feeling fresh and energetic, and you deserve to feel loved, not only by others, but by yourself.

I hope you have a wonderful day and remember, I support you , your napping needs, and your journey to an energetic balanced lifestyle.


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