Self Care Challenge Day 3
Day 3: Energy Day
Welcome to Day 3 of our challenge, "Energy day." We are at the midway point of the week, the time most people start to feel drained and less motivated, but we are not most people. This is when we turn it up another notch.
Our daily performance is influenced by daily energy. We have to know how to create and manage our energy. And our overall energy is determined by 3 main pockets.
- Our mental diet
- Our physical diet
- Our social diet.
So I want you to ask yourself...
What are you consuming with your eyes and ears? TV, media, audio, etc.
What are you consuming with your mouth? Food, drink, etc.
What are you consuming with your heart? Relationships, spiritual beliefs, etc.
Because the answer to those questions will impact your daily energy dramatically. And your level of energy will determine your level of focus, your productivity, and those factors will influence your self confidence and overall success.
After all, you can't expect to be 100% in anything you do if you are constantly polluting your mind, body, and soul with negative thoughts, junk food, and toxic relationships.
You need to find a way to fuel yourself with the right energy.
Today we are going to focus on consuming things that give us the energy we need to perform at the highest level. Specifically, food.
Remember, there are three things that most of us do every day without question,
Eat, Sleep, and Breathe. So, you need to understand how to do all three of those things optimally.
They say, "You are what you eat." Truer words couldn't have been spoken.
If you eat junk, you will feel like junk. If you eat like a slob, you will feel sloppy and lethargic. On the other hand, if you eat like a world-class athlete, you will feel like a world-class athlete. If you eat like a well-oiled machine, you will run like a well-oiled machine.
Remember, your body is a billboard. It represents your level of self-discipline or your level of laziness. You are a walking scoreboard of the decisions you have made for your personal health.
What does your billboard say? What does your scoreboard say?
Considering the average person eats 3x per day, I would encourage you to make some minor changes to get the ball rolling in the right direction.
Remember, "think big but start small."
Transformation does not happen overnight, it happens over time by making the right decisions day after day. Those decisions that appear insignificant will ultimately help you design the life of your dreams.
Check out the simple nutrition tips below to help you create the energy you need to dominate the day.
Challenge yourself to check all these boxes below.
- Drink more water. Shoot for 90 oz per day.
- Start by drinking 2 bottles of water the second you wake up since you are so dehydrated after sleeping.
- Drink eight to 12 ounces of water (A glass) before you eat your meal. This can prevent you from overeating since you will feel more satiated.
- Focus on cutting down all your starchy carbs after 5pm. Your day starts to wind down after 6pm, so you don't need all those carbs at night. I encourage you to eat the majority of your carbs by 2pm. Your dinners should primarily consist of lean meat (5-8 ounces) and mixed veggies.
- If your goal is weight loss, here are 4 easy snacks to consider throughout the day.
- Greek yogurt (Find one with little sugar)
- Bone broth
- Protein bar or Protein shake (Low sugar)
- Beef or turkey jerky (Look for low sodium or no preservatives)
- Fruit (apples, blueberries, bananas)