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• “There is a vitality, a life force, an energy, a quickening that is translated through you into action–and because there is only one of you in all of time, this expression is unique.And if you block it, it will never exist through any other medium and be lost.The world will not have it. It is not your business to determine how good it is nor how it compares with other expressions. It is your business to keep it yours, clearly and directly.”
- Martha Graham
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Lighten Up:Gaining Energy and
Productivityin 2005!
Merrilee Shopland, M.A.
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My Mobile Home
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Objectives• Provide R & R• Give you new ways of thinking
about lightening up• Lighten you up• Have you leave with one new thing
you’re going to change
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Premise #1All Matter is Energy
Disguised
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Premise #3:You’re changing all the
time
• Ten trillion quadrillion atoms
• 98% exchanged within one year
• Skin shed in one month• Stomach lining swapped
out every week
You might as well change
consciously
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We’re all Unique
Premise #2 Only you can write your
prescription
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Premises:
• Abundance of energy -- our job is
to dissolve the accumulated blocks
• You’re changing anyway -- why not
be conscious of it
• You need to write the prescription
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Think of at least one time when you were energetic and
productive.
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Physical
EmotionalMental
Social
SpiritualOccupationa
l
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One Balloon
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Physical
EmotionalMental
Social
SpiritualOccupationa
l
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The Physical
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How We Make Energy from Exercise
ATP
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ATP Split Apart = Energy
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How We Make Energy from Exercise
*Aerobic Metabolism:• “With oxygen”• Breaks down carbs and
fat in the presence of oxygen to produce ATP, carbon dioxide, water and heat.
*Anerobic Metabolism:• Without oxygen• Phosphagen• Lactic Acid
ATP=(Adenosine Triphosphate) Split apart=energy
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Make a Smart Goal
•Specific
•Measureable
•Accessible
•Relevant
•Time Sensitive
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What physical activities do you enjoy that enhance your
energy?
What would help you move through the stops?
What are your “stops?”
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Food and Energy
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Food & Energy
• White Bread100• White Rice79 • Potato70• Bananas79• Grapes74• Croissants74• Bagel 72
High glycemic carbohydrates (for the most part, unwanted in the diet) can increase hunger and overall food intake throughout the day, whereas low glycemic carbohydrates reduce appetite and enhance satiety. Thus, certain types of carbohydrates can increase the risk of obesity.
Consumption Quiz
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Oxygen
• 4 out of 5 atoms on Earth are oxygen
• One out of four in our bodies are oxygen
• Oxygen revitalizes but . . .
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Free Radicals
• Tobacco• Alcohol• BBQ and Smoked Meats• Processed foods & aged cheeses• Chemotherapy, Radiation• Sunlight• Etc
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How does food affect our energy?
• Eat for HIGH energy
– Three essential nutrients:
• Carbohydrates
• Proteins
• Fats
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How does food affect our energy?
• To increase
energy increase
your consumption
of “living” foods.
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How does food affect our energy?
• Eat for HIGH energy
• To increase energy increase your
consumption of “living” foods.
• Eat less, more often
• Listen to your body
– Hunger
– What works
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Mental
“I have about concluded that wealth is a state of mind, and that anyone can acquire a wealthy state of mind by thinking rich thoughts.”
- Andrew Young
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Mental
• Books• Movies• Conversations• Classes• Crossword
Puzzles• Games
• Travel• Conferences• Research• Teach• Join a list serve in
an area of interest
What do you do for mental stimulation?
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Mental Adjustment
“When we realize that we are choosing our perceptions and reactions, we can loosen our rigid attachment to an unproductive viewpoint and shift our energy away from people who drain us of our vitality.”
-David Simon, M.D.
Vital Energy: Seven Key Ingredients for Invigorating Body, Mind and Spirit
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Emotional• Neurotransmittors, in the form of
biochemicals, (Endorphins, seratonin, dopamine) are turning
emotions into physical form
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Emotional/Spiritual
• Activities produce chemicals:• Daydreaming - Produces
dopamine• Water – produces endorphins• Laughter - produces endorphins
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Thoughts
Actions
Feelings
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R & R
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What activities help you feel good?
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Occupational
• “Do What you Are”• “Do What you Love, the Money Will Follow”• Feed your interests
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Awareness
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Tools for Gaining Productivity
?
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Question
• What’s the one thing that comes to mind that you could do that would bring you more energy and productivity?
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Summary• We are a bundle of biochemicals.
Our energy level and productivity is dependent on making choices that enhance our health and vitality
• Awareness and discipline and often a structure is required to break out of negative habits
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Summary
• Focus on what you want to occur not what isn’t working
• Follow your heart/instinct/hunch
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Summary• Pick one area to revitalize at a
time• Bring some kind of physical
movement into your life• Eat foods that lighten and energize• Pursue a dream or hobby• Cultivate relationships with people
that energize you
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Other Ideas
• Go off on an adventure weekend alone
• Sign up for a class• Have a dinner party
– catered• Create a cd of music
that inspires you
• Solitude• Journaling/Writing• Nature• Massage • Rent a great movie• Develop a
collection of music that inspires you
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So what’s my point here?
VisionBeliefActionDiscipline
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Nourished by challenge
The value of an ambitious goal is not measured by what it will bring to you. The worth of a goal is measured by what it will make of you in the process of following and attaining it. An outrageous and impractical goal can be just as valuable as a prudent and pragmatic one. What matters is not how realistic or practical your objective may be, but how much it compels you to push beyond your limitations. There are stunningly brilliant possibilities for your life that you've never even imagined. Set yourself on a meaningful and ambitious course, and the best of those possibilities will begin snapping into focus. It pays to dream big dreams. And it certainly pays to follow the biggest and most ambitious of them. For the biggest dreams will put you face to face with the biggest challenges. And those challenges, difficult as they may be, will nourish you in ways that nothing else can.