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Taylored Wellness

5 Daily Habits for Elevated Energy

February 10, 2022 · In: Fitness + Movement, Self Care, Sleep, Wellness

These are five simple habits that I swear by for supporting mood and energy levels throughout your day!

I wasn’t always a morning person. I would snooze my alarm multiple times and then drag myself out of bed giving myself JUST enough time to get to where I needed to be. I would head into my day sluggish and foggy-headed, relying on a constant drip of coffee to get me through the day. I felt like I was in a constant battle with my body. Without energy it’s really hard to show up as the best version of yourself in any area of life. It was affecting my ability to focus at work, I felt as if I had no emotional control and I craved sugar and carbs like crazy (my body was searching for quick energy!).

With a busy schedule and the constant pull in a thousand different directions, it can be easy to get complacent and make excuses as to why you can’t make a change. But things weren’t going to get better on their own, and I was worried about what would happen if I continued on this path, something had to change.

It sure didn’t happen overnight…it took time, trial and error and a commitment to show up for myself every single day, even in small ways. But through the process I became obsessed with the body’s ability to thrive when given the right tools.

I went back to school, dug into all the research and launched an online health coaching business so I could help as many woman as possible reclaim their energy and get back in tune with their body’s natural rhythms.

So here are 5 of my favorite daily habits that will completely shift the way you experience your day. Remember, this process takes time. We have all developed patterns over years, maybe even decades and it will take time to find a new flow. Be gentle with yourself, but CHOOSE to show up for yourself every single day.

  1. A Morning Walk: In today’s fast paced world we under-value the power of walking. We’re often in a constant rush to get from one place to the next so we resort to driving in our cars, taking elevators and opting for the quickest ways to get in our “workouts”. I get it, life is busy but a nature walk first thing in the morning, before you touch that phone 😉 not only gets your blood flowing but it instantly calms your nervous system, AND the morning light exposure will help set your circadian rhythm (more on that later) and trigger the release of hormones to increase your alertness and improve your ability to get restorative sleep that night. Talk about an efficient use of your time! We spend so much of our days indoors and in front of screens answering to the demands of everyone around us, a few moments in nature will set the tone for your entire day ahead.
  2. High-Protein Breakfast: Now we all love those delicious carb-heavy meals like oatmeal, pancakes and waffles, or you may be the type who skips breakfast all together or grabs a banana as you run out the door. Unfortunately these choices often come along with energy crashes, low mood and increased cravings, which can make it a lot more difficult to make healthy choices the rest of the day. I see transformations in my clients almost instantly when they swap their oatmeal or sugar-loaded bars for a high protein breakfast like eggs or ground turkey and veggies. It’s not about restricting yourself, but about giving your body the tools to feel it’s best and gaining a better understanding of how you responds to different foods.
  3. Movement Breaks: This one is especially important if you are sitting in an office chair most of the day. Movement isn’t mean to be something that is checked off your to-do list, it should be infused throughout your entire day. Whether that means walking to lunch, opting for the stairs, or setting a reminder in your phone to get up and do so stretching, find ways to change up your position and it will make a massive difference in your energy levels!
  4. Set a Consistent Bedtime: This is powerful one that I had a hard time committing to until I started reaping the benefits. Your body has an internal clock called your circadian rhythm that dictates everything from your mood, energy levels, digestion, hormone release and so much more! Your body uses external cues to determine where it’s at in time and it’s always looking for patterns. When you go to sleep and wake up at various times throughout the week your entire system is thrown off, which can result in you feeling sluggish during the day and wired at night.
  5. Close The Kitchen A Few Hours Before Bed: Or like I tell my clients, eat with the sun! Our body’s aren’t meant to be digesting food all day long, especially late into the night. Digestion is an energy intensive process, so the midnight snack while you’re watching Netflix can actually disrupt your sleep quality and take energy away from the detoxification and restoration that is meant to be happening.

By: Taylor Holt · In: Fitness + Movement, Self Care, Sleep, Wellness

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Elevating Your Life Through Food with the beautifu Elevating Your Life Through Food with the beautiful Chef Perla behind @elevationeating 💚

#seasonalfood #elevateyourplate #energyiseverything
HAPPY SPRING 🍓☀️🌿⁣ ⁣ The weather is HAPPY SPRING 🍓☀️🌿⁣
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The weather is heating up, flowers are blooming, the days are longer⁣
and you’re probably starting to notice a shift in your energy. Not only does this shift happen in our bodies, but the earth is energized in a new way too! ⁣
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We start to leave behind the hearty winter produce and make way for the delicate fruits and veggies of spring💚⁣
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Eating seasonally is a big focus in The Elevated Energy Method. Aligning the rhythms of our body with those of nature supports digestion, natural detoxification, immune function and allows our nervous systems to thrive. 🧘🏼‍♀️⁣
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The change of the seasons affect our hormones, neurotransmitters and therefore our mood and energy levels & when we ignore these patterns our health suffers.⁣
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Local, in season produce is fresher, more nutritious and cheaper! Plus, shopping at local markets is such a great way to support your community and farmers. ⁣
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Soil, water, air and sun exposure all play a role in the micronutrient levels of your food. Eating locally and seasonally allows your food to be picked during the proper time of year so it can naturally ripen. ⁣
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I challenge you to work with nature & add as many spring fruits and veggies to your plate over the next few months! ⁣
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Save this post for some inspo the next time you go produce shopping! ⁣
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#seasonaleating #springproduce #eatwiththeseasons #elevatedenergymethod #springrecipes #moreenergy #goodfoodgoodmood
Stuck in a food rut? 🤨 I gotchu! ⁣ ⁣ Do you Stuck in a food rut? 🤨 I gotchu! ⁣
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Do you feel like you’re lacking variety in your diet? You get caught up making the same things over and over again.⁣
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You find a few things you like but then it becomes so much of a habit that meals start to feel bland and boring.⁣
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You’re craving more flavor, excitement and joy in whole foods but you don’t know where to start 🤷🏼‍♀️⁣
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Here’s the best way to switch things up👇🏻⁣
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Eat with the seasons! 🌸☀️🍁❄️💚⁣
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Not only is it an awesome way to diversify your diet, but the produce you’ll be eating will be fresher, more nutrient dense and taste WAY better! ⁣
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When you pick up that avocado that’s traveled across the world, or the wilted lettuce on the market shelf, or strawberries in the dead of winter…. It just doesn’t hit the same! ⁣
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Of course we will always have those staples to fall back on, but the different seasons provide a huge opportunity to create variety in the fruits, veggies, herbs and spices that make their way to our plates! ⁣
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If you have access, find a local farmer’s market and get inspiration. I love seeing the produce change over the season and working with what Mother Nature provides us! ⁣
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Spring is on the horizon here in San Diego! We’re seeing baby greens, peas, asparagus loads of fresh herbs! And those beautiful spring fruits like drool worthy strawberries. ⁣
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Want to learn more about eating with the seasons and making cyclical shifts to your diet and lifestyle for more energy? 💚 Head to the link in my bio and join my facebook community! ⁣
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#seasonaleating #circadianrhythms #moreenergy #seasonalproduce #springrecipes #simplemealideas #moreenergy #foodvariety #sandiegohealth #readyforspring #springsalad
What’s the energy of your workspace!? ⁣ ⁣ Ma What’s the energy of your workspace!? ⁣
⁣
Many of us spend a majority of our time working [aka sitting indoors], and this often comes along with being deficient of two energy essentials… movement and nature. 🙃⁣
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While I wish there was structure that encouraged nature breaks, exercise and nourishing foods… that’s not always the case. ⁣
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So you have to step up for yourself and create an environment that brings you ENERGY ⚡️⁣
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Here are some ideas to help you shift your energy even if you’re stuck inside! 👊🏻

Which one are you going to try? Let me know in the comments! 

#elevateyourspace #energyboosters #bringnatureinside #alldayenergy #stresskills #naturelovers #simplemealideas #bloodsugarregulation #circadianrhythm #tiredteacher
💚What do you need most from today? . #energyl 💚What do you need most from today? 
.

#energylevels #energyfood #natureaddict #bloodsugarbalance #naturalenergyboost #boundariesarehealthy #recharged

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