ENERGY to Finish 2018 Strong


Energy to Finish 2018 Strong

October 9, 2018 


We are in the 4th and final quarter of 2018. Let us create the ENERGY to Finish Strong!

No matter whether you set goals for this year, or not. No matter where you are on accomplishing those goals, or not. The most important thing, right now, is to do yourself the favor of bringing all your enthusiasm and energy to your life to finish this year strong.

I love this metaphor from one of my mentors, Brendon Burchard:

“The power plant does not have the energy. It generates it.”

Energy is my favorite high performance habit because it flows through and enhances and accelerates performance on all levels – physically, mentally and emotionally.  (For easy reference, the 6 High Performance Habits, are: clarity, energy, necessity, productivity, influence and courage.¹)

So, today as we step up to the challenge of how to generate energy, I will offer 6 tips. The first 3 tips are all tactical and start with physicality.

Tip #1: Make Stretching and Exercise part of your Morning Ritual

How you start you day sets your intention and fuels your tank of energy. Virtually every morning ritual I have reviewed contains some form of exercise. For example, as we discussed in our August 25th Blog:

  • Robin Sharma, author of “The 5 A.M. Club” and one of the world’s top leadership experts, recommends the 20-20-20 Formula which starts with 20 minutes of intense exercise. He wants us to breathe and sweat and hydrate and release BDNF (Brain-Derived Neurotrophic Factor) and release the “stress" hormones such as cortisol and activate the “feel good” hormones such a dopamine and serotonin.  
  • Kenneth Soares, co-creator of PowerThoughts Meditation Club and coach, recommends incorporating 10 minutes to move, stretch, and breathe to jump start the interconnections between your physical, mental, emotional, and spiritual energies. The exercises could be stretching, walking, yoga, jumping, planking, push-ups, jogging. The key is to make it fun – something you look forward to doing.
  • I have also reviewed 6 additional recommended morning routines by highly respected motivational coaches and every single one incorporates some time for stretching and exercise to start your day.

So, here is the challenge: Incorporate at least 10 minutes of exercise every day as part of your morning ritual. Choose what feels right for you. It might be gentle, such as 10 minutes of stretching. Maybe it is a gentle combo of stretching and walking your dog. Perhaps it is a rotation of stretching, biking or running, and strength training.  Just be consistent -- 10 minutes of movement. It is a game changer, in my experience. Try it out for 1 week – keep at it for the next week, and so on. After 1 month, you are highly likely to really feel the results of higher levels of energy. After 2 months, it will a HABIT – something that you do every day, like brushing your teeth.

If you already do 10 minutes of exercise every day – without fail --- to start your day, I offer my congratulations! Now level up: Add on a 30-minute walk during the day – even twice a day. Or, do 30 minutes of Pilates or strength training. Wherever we are, we can always challenge ourselves to go to the next level. 

Tip #2: Take a 2-5 Minute Break Every Hour

It is important, every hour of every day to take a break – stand up from your computer, your desk chair, your sofa, etc., – and move, stretch, meditate, or simply close your eyes and be centered.

The reason this is very important is because we need to keep filling up our energy tank throughout the day.  How often, do you find yourself in the late afternoon or at the end of your day, out of gas? I know it has happened to me. I call it my 4 o’clock slump. This happens when I keep going, going, going, without a break and exhaust my reserves of energy.

The solution is simple: take a break and move – every hour on the hour.

Many of my clients say, “I already do that.” Congratulations! In my experience, taking a break from "Doing" into "Being" sounds deceptively simple – and a practice that few people meet every day. Me, included. 

Tip #3: Bellows Breathing to Quickly Gain Energy

We know that deep diaphragmatic breathing is a sure-fire way to relax our body and mind. We have previously discussed our 7x-7x-7x Formula: 7 deep breaths; 7 times a day; 7 days a week

Deep diagrammatic breathing triggers our release from the autonomic Flight/Fight Response. Make this a habit. When you are in the habit of relaxing your body, releasing tension, with 7 deep breaths, 7 times a day, every day -- you know exactly what you need to do when you are stressed. See my Blog from June 18th for additional background.

However, do you know that a breathing exercise can also be a quick and easy way to gain energy – to fuel your power plant, any time? It is called Bellows Breathing.  I have also seen it called Breath Scaling.

There are many tutorials on YouTube for this technique. This is the Bellows Breathing video I really liked by the Kaizen Man: Bellows Breathing

The key instructions are: Stand up or sit comfortably and be prepared to take 15-20 deep breaths, in and out thorough your nose.

  1. Close your eyes.
  2. On the 1st inhale, extend your arms upward with fingers spread.
  3. Exhale forcefully through the nose and bring your arms tight into the chest and clench your fists.
  4. Repeat 15-20 times.
  5. Smile -- my addition. 

WOW! Do you feel the instant energy boost? No caffeine. No energy drinks. You are fueling your power plant --- with this Bellows Breathing technique. How awesome is that?!

So, here is the challenge: Try this before you go “on stage” for a major presentation. Try this before you go into the next “boring meeting” of your day. Practice this whenever your energy is feeling low.

Now, how did this work for you? I would love to hear from you.  

I have intentionally kept these first 3 tips short and simple. In our Certified High Performance Coaching sessions on Energy and Physiology Mastery we provide a more exhaustive list of choices for Rest & Exercise, Diet & Nutrition and Daily Energizing Exercises. The most important thing is to chose something you are committed to doing and doing it consistently.

Let’s continue our discussion on Tuesday, October 23rd for the next 3 tips which go deeper, addressing the mental and emotional links to releasing energy and generating energy. The coming attractions are: 

  • Tip #4: Releasing Stress
  • Tip #5: Forgive and Be Free
  • Tip #6: Focus and Be on Your Purpose:

Tips 4 & 5 are examples of how releasing negative emotions can be a huge energy booster. Tip # 6 is an example of how our passions can be a huge motivator and energizer. Once you Know your purpose – and live each day on your purpose – the whole world opens up before you. 

Selected Meditations on Energy

Remember, neurons that fire together wire together. We can, over time and with practice, rewire our brain.

This week I have selected three very different meditations. Each resonates with me in different ways.

These are examples of the benefits in experimenting with different meditation styles and finding styles that “fit” for you. It is an on-going process.

  1. Stuart Kaplan: Embrace the Energy of the Eagle: Embrace the Energy of the Eagle
  1. davidji: Opening Your Chakras: Opening Your Chakras 
  1. Kenneth Soares: I AM Affirmations: Vibrant health, Positive Energy, Physical Vitality, Passion & Purpose: I AM: Positive Energy

And, this just in: A new Oprah & Deepak 21-Day Meditation Experience, Energize Your Life: Secrets for a Youthful Spirit, begins October 29th. This is a free, on-line meditation series. Register at Chopra Center Meditation Registration.  I listen to these meditations on my cell phone, which makes it easy and convenient. 

Inspirational Quotes on Energy

I am continuing my practice of researching quotes on the inspirational topic of the week, because we “hear” words through different filters depending on where we are in this moment.

I love these quotes on Energy:

  1. “Please take responsibility for the energy you bring into this space.” -- Dr. Jill Bolte Taylor from a sign given to Oprah Winfrey.
  2. “Energy and Persistence conquer all things.” -- Benjamin Franklin.
  3. “It’s a waste of energy to be angry with the man who behaves badly, just as it is to be angry with a car that won’t go.” -- Bertrand Russell.
  4. “It’s important to realize every time you get upset, it drains your energy. Losing your cool makes you tired. Getting angry a lot messes with your health.” -- Joyce Meyer.
  5. “When you are enthusiastic about what you do, you feel this positive energy. It’s very simple.” – Paulo Coelho. 

As I am finishing writing this Blog, I realize I am challenging myself, as well as you. In early 2018, I set an important goal of creating short videos on my coaching practice and also on a few chapters from my new book, “Be Happy NOW!: From Wall Street Ambition and the Illusion of Success, My Path to Happiness," co-authored with David Prudhomme. I have taken the steps to put the infrastructure in place – I now have a green screen, lighting and Zoom backdrop -- all set to go. My challenge in the next 2 months is to write the short scripts and just do it! 

Visualizing and writing our goals and intentions are powerful motivators. Putting it out there to the Universe and in public takes my commitment to the next level. 

So, I am right there with you, working on my energy levels to finish 2018 strong!  


Till next time, 

 May you be happy now and always, Alison 


  1. Burchard, B. (2017) High Performance Habits: How Extraordinary People Become That Way, Carlsbad, CA, Hay House.


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