KEY TAKEAWAY: It takes energy—physical and mental—to achieve your goals. To ensure you have the energy to take consistent action and navigate obstacles—internal and external—there are two simple things that you can start doing: ensuring enough quality sleep and embracing exercise to thrive. Scroll down to the TAKE ACTION section for this week’s actionable steps.

Okay, you’re all set to go. You’re ready to take congruent action to achieve the more you desire to feel and have in your life. In the last weeks, you’ve identified what that is—where you want to feel better or more fulfilled in your life. You’ve set specific goals. You’ve created an action plan to achieve them.

Now? You’ve run out of steam.

While there may be many possible factors causing you to lose your momentum, make sure it’s not this one:

LACK OF ENERGY.

Physical and psychological.

Why?

Because to achieve what you want—to take consistent action to achieve your goals—you need ENERGY.

Because to deal with obstacles you will encounter along the way, you need ENERGY.

Physical, mental, and emotional.

You will need energy to show up and keep showing up for what you want.

You will need energy to deal with life getting in the way as you try to show up, whether from normal obligations or unexpected events or situations that place demands on you.

You will need energy to navigate your own internal obstacles that arise as you step out of your comfort zone to achieve what you want, such as feelings of Not-Enoughness—fear, self-doubt, imposter syndrome, limiting beliefs, and more—that will rear their scary heads.

Dealing with all the above, will take energy. So, as we build your toolbox of what will aid your own personal journey to THRIVE, make sure that you add these two basic yet essential power tools that support your energy:

1. Get Enough Quality Sleep
2. Embrace Exercising to Thrive
   

1: GET ENOUGH QUALITY SLEEP

Get enough quality sleep because if you don’t get the rest and rejuvenation you need, forget about achieving anything more than just trying to drag yourself through each day. In fact, one of the first questions I ask my coaching clients is this: How is your sleep?

Along with air, water, and food, sleep is an essential physical requirement that impacts more than just your physical health.¹ If you don’t get enough quality sleep, you will find it difficult to have the physical, mental, and emotional oomph you need to achieve what you want.

Too little sleep impacts your energy, motivation, and quality of action and can lead you to settle for being less of yourself than you want—for feeling less good, showing up less fully, and living less fully—because you can’t do any of the above when you are dragging inside or out.¹

(By the way, did you know that too little sleep can affect not only your energy but also your weight due to the havoc too little quality sleep can wreak with hormones?¹)

With too little sleep, it will be challenging to get through the days and function at an acceptable level, much less have the energy to create the change you want to feel and see in your life—change that takes energy.

Bottom line: Not getting enough quality sleep impacts what you want, can, and will do and how you do it.

So, if you are one of the over one-third of women who don’t get enough quality sleep (“enough” is generally considered to be 7-9 hours¹), then it’s time to start prioritizing it.

• Have a consistent wake-up and bedtime schedule.
• Avoid caffeine too late in the day (and one thing I’ve noticed with time is that the “too late in the day” gets earlier with passing years, so be aware of if and how caffeine may be impacting your sleep).
• Avoid high-stress, mind-occupying topics, exercise, heavy or hard-to-digest food, alcohol, and lights from electronics too close to bedtime. (Hint: Don’t read email before you go to bed.)
• Relax before you go to sleep.
• Sleep in a dark, cool, quiet room.
• Figure out what else you may need to support getting enough quality sleep each night.

2: EMBRACE EXERCISING TO THRIVE

The second thing is to embrace exercising to thrive. That means embracing exercise to feel good (not just to hit or maintain a number on the scale) because doing so is not only energizing but also empowering, physically and psychologically.

A regular exercise-to-thrive habit will give you the vigor you need—physically, mentally, and emotionally—to show up and keep showing up for what you want.

In fact, regularly exercising to thrive creates a virtuous cycle that can be life-transforming.

I know it transformed my life.

Until I was 35, I pretty much did everything I could to avoid exercise because I didn’t feel the need for it, didn’t like it, and so didn’t do it. For me, the purpose of exercise was to maintain a number on the scale, and even then, because I intensely disliked exercising, I preferred to manage my weight by eating one meal of unhealthy food and then eating very little or drinking meal replacement diet shakes the rest of the day.

Of course, my lack of exercise and atrocious eating habits accelerated the squishy spread around my thighs, hips, and abdominal area, and it definitely didn’t benefit my health any. However, it wasn’t until I was desperate to release some of the pent-up pressure from stress in my life that I actually gave exercising to feel good (not to manage my weight) a try.

That was when I realized the power of a regular exercise habit to transform.

Yes, it transformed my body. I became leaner and finally had muscle definition. My metabolism improved. My eating habits also improved; feeling good freed me from my dysfunctional relationship with food, the scale, and yo-yo dieting.

However, the biggest transformation was how I felt inside and, as a result, how I lived.

My life transformed because I felt good. I had more energy. Not only that but getting stronger and fitter also made me feel a bit kick-ass, which was empowering. I felt more motivated and able to go after what I wanted to feel more fulfilled in my life. I showed up better. I navigated obstacles — external and internal — better.

Ultimately, embracing exercising to thrive not only helped me to feel better but to live better.

So, if you haven’t already, embrace exercising to thrive and start to realize the incredible energizing and life-transforming power that it can give you. We will talk more about different types of exercise in our THRIVE journey, but for now, just start doing something.

Help yourself to start by asking yourself this question every morning:

How will I move today?

Find whatever regular movement you can and will show up every day. That can be dancing to music, a walk after dinner, or marching during a TV show or YouTube video. Whatever it is, plan it. Schedule it on your calendar to make it a real event in your day. Get whatever support you need, such as an accountability partner, to help you follow through.

And, of course, along the way, you may not only experience more energy and vigor to carry you through the days and to take action to achieve your goals, but you may also experience some of the other wonderful benefits of regular exercise, such as:

• Support for your heart, lungs, bones, immune system, and insulin regulation.²
• Help to prevent a variety of diseases, such as Type 2 diabetes, heart disease, dementia, and certain cancers.²
• Less stress (exercise lowers cortisol, the stress hormone, levels)²
• Higher spirits (exercise can even help fight anxiety and depression)²
• Better brain functioning²
• Aging more gracefully because exercise can slow down, even reverse, aging.²
• And more.²

CLAIM YOUR EDGE

Living your life takes energy, and achieving what you want in your life takes even more energy. It takes physical energy as you move through each day. It takes mental and emotional energy as you solve problems and navigate energy-demanding situations.

Make it as easy on yourself to have the energy you need. Make it easier by prioritizing doing what helps you to get enough quality sleep each night, playing around with what that is for you. Make it easier by embracing exercising to thrive, by asking yourself every morning, “How will I move today,” and then scheduling it on your calendar and getting whatever support you need to help you follow through.

Note: Exercise is great and generally a great thing for us. However, we are all unique and have unique situations and needs. Therefore, honor your well-being by considering your own personal and health circumstances before starting or engaging in exercise and seek personalized medical clearance or professional guidance as is appropriate for your situation.

TAKE ACTION:

1. Prioritize getting enough quality sleep by creating a sleep-supporting routine, including the following: A consistent wake-up and bedtime schedule; avoid high-stress, mind-occupying topics, exercise, heavy or hard-to-digest food, alcohol, caffeine, and lights from electronics too close to bedtime; relax before you go to sleep; and sleep in a dark, cool, quiet room.
2. Embrace exercising to thrive and enjoy greater energy and sense of empowerment when you incorporate some way to move into your daily routine. Begin every day by asking yourself, “How will I move today?” Schedule your activity on your calendar and get whatever support you need to help you follow through.

References:

1: Get Enough Quality Sleep

Hellmich, Nanci (2014). How sleep loss leads to significant weight gain. USA Today. Retrieved from https://www.usatoday.com/story/news/nation/2014/07/20/sleep-loss-weight-gain/7507503/

Mann, Denise (2013, April 30). Sleep and Weight Gain: Will better sleep help you avoid extra pounds? WebMD. Retrieved from http://www.webmd.com/sleep-disorders/features/lack-of-sleep-weight-gain

Pacheco, Danielle (2021, January 22). Women and Sleep. National Sleep Foundation. Retrieved from https://www.sleepfoundation.org/articles/women-and-sleep

Sleep Deprivation and Deficiency. NIH: National Heart, Blood and Lung Institute. Retrieved from https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

2: Embrace Exercising to Thrive

(2021, April 5). Benefits of Physical Activity. CDC. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Cornelissen, Véronique A., Fagard, Robert H., Coeckelberghs, Ellen and Vanhees, Luc (2011, September 6). Impact of Resistance Training on Blood Pressure and Other Cardiovascular Risk Factors — A Meta-Analysis of Randomized, Controlled Trials. Hypertension. 2011;58:950–958. https://doi.org/10.1161/HYPERTENSIONAHA.111.177071

Davidson, Katey, MScFN, RD, CPT (2021, August 16). 14 Benefits of Strength Training. Healthline. Retrieved from https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits

DeVries, Carrie (2015, July 6). Strength Training Can Crush Arthritis Pain. Arthritis-Health. Retrieved from https://www.arthritis-health.com/blog/strength-training-can-crush-arthritis-pain

Mayo Clinic Staff (2019, May 11). Exercise: 7 benefits of regular physical activity. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

(2020, September 22). From Head to Toe: The (Many) Benefits of a Cardio Workout. Cleveland Clinic. Retrieved from https://health.clevelandclinic.org/2016/02/head-toe-benefits-cardio-workout-infographic/

Kravitz, Len Ph.D. Yes, Resistance Training Can Reverse the Aging Process. University of New Mexico. Retrieved from https://www.unm.edu/

(2019, September 25). Lack of Physical Activity. CDC. Retrieved from https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm

Landa, Jennifer, Dr. (2013, September 9). How working out can improve your sex life. Fox News. Retrieved from https://www.foxnews.com/health/how-working-out-can-improve-your-sex-life

Levine, Hallie (2019, June 12). Strength Training’s Surprising Health Benefits: How lifting weights can protect your brain, blood sugar, mood, and more. AARP. Retrieved from https://www.aarp.org/health/healthy-living/info-2019/strength-training-health-benefits.html

Mack, Stan. Is It a Myth That Muscle Burns More Calories Than Fat? Livestrong. Retrieved from https://www.livestrong.com/article/447243-is-it-a-myth-that-muscle-burns-more-calories-than-fat/

Salles, J. I., Velasques, B., Cossich, V., Nicoliche, E., Ribeiro, P., Amaral, M. V., & Motta, G. (2015). Strength training and shoulder proprioception. Journal of athletic training, 50(3), 277–280. https://doi.org/10.4085/1062-6050-49.3.84

Sheps, Sheldon G., M.D. Weightlifting: Bad for your blood pressure? Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/weightlifting/faq-20058451

Shiroma, E. J., Cook, N. R., Manson, J. E., Moorthy, M. V., Buring, J. E., Rimm, E. B., & Lee, I. M. (2017). Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. Medicine and science in sports and exercise, 49(1), 40–46. https://doi.org/10.1249/MSS.0000000000001063

Sturos, Eric, MD (2020, January 24). Weight Training Effectively Relieves Back Pain. Spine Health. Retrieved from https://www.spine-health.com/blog/weight-training-effectively-relieves-back-pain

(2021, April 5). The Benefits of Physical Activity. CDC. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Vieira, Ginger (2019, March 11). Healthline: How Lifting Weights Can Reduce Your Risk for Type 2 Diabetes. Healthline. Retrieved from https://www.healthline.com/health-news/weight-training-can-help-people-with-type-2-diabetes

Weight Bearing. Bone Health & Osteoporosis Foundation. Retrieved from https://www.bonehealthandosteoporosis.org/preventing-fractures/exercise-to-stay-healthy/weight-bearing/#:

IMPORTANT: The information provided is for educational and informational purposes only. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of a qualified professional with any questions you may have regarding the topics discussed here as the topics discussed are based on general principles and may not be applicable to every individual.