Day one is coming to a close! For the 14-day “jump-start your energy” plan from Denise Austin’s book, she highlights a different topic each day that is important to energy and overall well-being, and gives a few directives on a breakfast to eat, snack for the day, and so on. From there, the “Today’s Personal Energy Report” is the same each day.
For day one, Denise says to drink one glass of water right when I wake up. I do this, then do my morning stretch that is part of the “personal energy report.” Next, she says to get up 15 minutes early and go for a brisk walk around my neighborhood. Now, for this week, I do not have a time I need to wake up. I work in the library at a school, and school starts next week. However I do go for a walk (two laps around a running track that is a block walk from my house) first thing.
For breakfast, Denise tells me to eat a half a whole-grain bagel topped with one tablespoon low-fat cream cheese, along with a half cup of fruit. (In my case I eat blueberries.) Other directives specifically for day one are a snack of almonds with veggies and a dip (I do this), check my posture throughout the day (I try to remember to do this), do something outside for twenty minutes (my husband and I went for a long walk at a nearby state park), and to refresh my spirit with some “me” time (I read some Tokyo Ghoul manga.)
All-in-all, today went well! I am starting this program this week, because I have a week to get used to this before I go back to work next week. Denise mentions that many women feel like they do not have time to build positive energy into their day, or to work on maintaining a healthy mind and body for themselves. This has not been an issue for me this summer, because I have all the time in the world. The issue for me this summer has been a lack of motivation due to having unlimited time to fill, and at times filling it with unhealthy things like bingeing on the internet, eating sugary foods, or ruminating on negative thoughts.
Denise’s fourteen-day-plan does not specify what to eat for lunch or dinner, but chapter four of her book gives a lot of basic tips about eating a well-rounded diet of good, complex carbohydrates, protein and fats. She gives a lot of meal and snack options that do not require much (or any) cooking, which I appreciate, because I’m not a great cook and want to be able to eat healthy without also learning to prepare elaborate meals. Today for lunch I have a a whole-grain bagel topped with avocado and two eggs. For dinner I have a smart-ones chicken fettuccine frozen dinner, along with some veggies and dip, with a square of dark chocolate for dessert. These meals were not specifically listed in Denise’s book, but I did try and pay attention to balance and proportions. Below is my “personal energy” report for day one!
TODAY’S PERSONAL ENERGY REPORT
When you Wake Up: Morning Energy Questions
◊ What will I look forward to today? Going to the library and walking around the small town I live near by.
◊ What pleasure will I add to my day? Getting lost in a good book.
◊ How will I connect to someone today? I will talk with the librarian at the library.
During the Day: Energy Checklist
◊ I got enough sleep last night. Yes – although I had difficulty falling asleep. As of today I am instituting a “no screens” after 8 PM rule. Books and crossword puzzles for me! (*I finished this blog at 8:45 PM. However tomorrow I will begin this rule!)
◊ I energized with my morning stretch (detailed in book). Done
◊ I ate breakfast. Done, per Denise’s instructions.
◊ I drank eight glasses of water. I am finishing this up as a type! This was difficult for me and I’m glad that her first instruction for the day was to down one glass of water right away. I’m almost done but plan to drink one more cup of tea later to finish up. The rest of the water I drank today was plane water.
◊ I got outside for some fresh air and sunshine. My husband and I went for a walk at a nearby state park. It was nice; I wish I had brought the afternoon snack Denise suggested with me, rather than eating it when I got home.
◊ I did my afternoon Energy Shot stretch (detailed in book). Done, about six PM. However when school starts back up this will be good to do in my librarian chair once a day.
◊ If I caught myself slouching or slumping, I corrected my posture. I tried to remember this. In fact, I am correcting myself right now as I type this.
◊ If I caught myself in a negative thought, I turned it positive. This is a biggy for me. I like to think of my self as an upbeat person, but for some reason my brain likes to ruminate on worst-possible scenarios a lot. One tip Denise lists in the book is, when you find yourself in a negative thought pattern, to shout “NO!” out loud to break the cycle. (Or in your head if you are around other people). I have found that this does actually work, although it is an on-going process for me.
◊ I connected with someone. The librarian in the small town I went to today had a good chat with me. She had some good suggestions for this up-coming school year at the school I work at.
◊ I did something fun or relaxing, just for me. I drank my coffee this morning on the porch while taking the cat out on her harness for some fresh morning air.
◊ I worked out for thirty minutes or more. I’m a bit of a retro workout video fanatic, and did Jane Fonda’s Original Workout.
◊ I did my bedtime stretch (detailed in book.) To be done this evening about ten p.m.
Before Bed: Evening Energy Questions
◊ Did I live the promises of my Morning Energy Questions? Yes.
◊ What fired me up today, and why? The combination of a glass of water and walking first thing in the morning, really helped me to start the day more energized than usual.
◊ What tired me out today, and why? I was tired and hungry when we finished our walk at the state park; I should have taken my afternoon snack with me as a pick-me-up!