If you wake up in the mornings, I make sure you are not alone. Those television ads that show people with a smile from ear to ear as soon as The alarm sounds It happens once every so often, as it happens to us all. … Because keeping those desire to “eat the day” is not easy …
We all have mornings in which We feel fataleven when we have slept enough. A nightmare, having passed heat (or cold), noise in the room, stress, desire to go to the bathroom every two by stress, have had a bad day … Any factor can condition our dream and that can influence how we face the day the next morning.
If taking a cup of coffee after another is not in your plans to have energy, you must know that although that is an option, there are many more than, following them daily, in the long term they will give you the necessary energy to face the day.
What influences your energy in the morning
1. Practice the CEO method. Created by the expert psychologist in self -esteem and CEO of psyche change Beatriz Gil, this method is ideal for those days when waking up costs double.
C: Connect with you. As soon as you wake up, make three deep breaths (4-4-4 or 4-7-8) and ask yourself: how am I today? Without judging. Just connect with your body and your emotions
E: Choose your intention. You don’t need to motivate yourself 100%. Just choose how you want to feel today: calmly, with focus, with motivation, with empathy … and repeat a type phrase: ‘Today I start soft, but I start’ u ‘today I focus on …’, ‘better fact than perfect’ …
O: Organize your energy. Choose a single important thing for today. Not everything. Only a task that gives you direction and takes you out of paralysis.
2. The 5th rule. Do you pay attention to what you eat? That energy may be escaping somewhere … The 5th rule guides you so that weakness and tiredness do not take over you:
– Anti -inflammatories: Eat foods rich in omega-3 and phytonutrients, spices …
– Antioxidants: Add vegetables, fruits, cereals, legumes, oilseeds, seeds …
– Antihyperglycemic: Low glycemic foods, rich in fiber, firm and comprehensive, acid and rich flavor in omega 3 of animal origin …
– Antidisbiosis: Foods rich in probiotics such as yogurts, lactofermented vegetables, raw milk cheeses, etc. and prebiotics: vegetables, fruits, tubers, seeds, etc.
– Antitoxic: Organic, fresh food, well preserved and cooked at low temperature.
3. Physical exercise. It does not matter when you exercise because it is beneficial as long as it is, but it is true that starting the day running, raising weights or doing yoga will load your batteries and you will continue the motivated day.
The coach Crys Dyaz proposes to do the following exercises to start the day with energy:
Senters with heel lifting. 20 repetitions. In the position of lounge or stride, rotation back with the arm of the side of the leg that I have advanced. 10 repetitions on each side.
Seajillas with jump. 20 repetitions. In Lounge position, low until you play soil with my back knee and go up again. Place your hands in front of the chest. Make 10 repetitions with each side.
Isometric squatilla on the wall. Keep your knees at 90º for 30 seconds, with your back and shoulders glued to the wall.
Climbers crossing knee at the opposite sidein an iron position with arms stretched and alternately. 30 seconds.
Leg with leg lift. In an iron position, either in hands or elbows, lift one leg, to the roof, completely stretched. Make 15 elevations with the right and 15 with the left.
4. Repair rest. It seems obvious but it is not. You may think that sleeping less than eight hours a day is a failure, but it is not. You can sleep less and get up completely renewed.
As recommended by the expert psychologist Nuria Roure, author of ‘Finally I sleep’, the first thing to do is not go to sleep with the phone or having been using it during half an hour before. Looking at the screen awakens us and that will hinder that we sleep when we go to bed, so we will get up more tired. In addition, keep a pleasant temperature in your room and, if you can, give yourself a warm water shower just before to sleep better. It carries a light pajamas that brings you comfort and sheets with materials that do not give heat. Nor do you get stuck to eat the hours before reconciling the dream.
5. Try supplementation. Vitamins and minerals are substances that the body needs to generate energy, help you stay healthy and work properly. To naturally maintain these daily energy levels, it is best to obtain these food vitamins but if you cannot meet daily needs only with food, resort to supplements to compensate for the difference is on the order day.
For example, group B vitamins play an important role in energy metabolism, as they help convert food into energy. We cannot work to produce energy without them. The same occurs with iron, which is essential to transport oxygen throughout the body, which is vital for energy production. Anemia, caused by iron deficiency, can cause fatigue and decrease in energy levels, so you have to make sure you have a good amount in the body and, if not, resort to supplementation.
#energy #morning
