Energy – Pagina 2 – Crisbie Coach

The Best Time to Practise Physical Activity

Have you ever wondered when is the best time to exercise? If it is better to eat before or after?

Recent studies state the importance of practicing moderate physical activity on an empty stomach.

Practicing physical activity in the morning on an empty stomach would favour a better response to insulin, better use of glucose by the muscles, better regulation of blood glucose and twice as effective fat disposal.

Ideally starting your day with 30 minutes of gentle exercises combined with endurance exercises would be really beneficial. Considering that it is not essential to eat shortly after waking up, prolonging the night fasting would also allow us to detoxify our intestines.

When can we eat then? The ideal would be eating after half an hour, or even better an hour after this short physical activity. Breakfast should be rich in animal and vegetable proteins to promote muscle recovery and anabolism, and also contain complex carbohydrates to obtain the energy needed to face the day. An example: low-fat yoghurt with muesli made with nuts and seeds.

What do you think about it? Would you be able to start your day like this? Honestly, my morning routine is different: I wake up, practise 10 minutes meditation, have breakfast, take a shower, make up, get dressed and finally I can go out. Total: one hour and 15 minutes. If I had to add another half hour at what time should I get up? Too early! But I was wondering whether I could start this morning practice during this confinement period, considering that I manage my time thanks to telework and I am not stressed by having to take public transport to go to the office.

Work-Life Balance

Our well-being should be our priority. But nowadays the society we live in often puts pressure on us so that we reverse priorities in a way that can seriously compromise our quality of life and our physical, mental and emotional health.

According to the international classification of diseases, burn-out is considered to be a work-related phenomenon but this is not the only cause.

With the increasing cost of living and the bills that accumulate, we are increasingly inclined to work harder and harder to earn a salary that allows us to live a decent life. However, this leads us to put aside other fundamental needs.

We spend many hours a day working for a company, or for ourselves, reducing the time for good meals, for resting, for spending time with our family and we do not understand the impact this can have on our life.

Certainly, many among us cannot afford to work less because they are responsible for their family and they shall provide for their needs.

However, even in such cases, a work-life balance should be found, because life is much more than our work.

The excessive time spent at work and the short time dedicated to ourselves practicing sports, walking in a forest or simply being lazy, in the long run will harm our health up to a level that it would be difficult to recover.

More and more often people suffer from post-traumatic stress, over-fatigue, nutrition problems, relationship difficulties due to exhausting and stressful days spent at work that do not leave us time to live and do activities that really make us happy.

If you think you are in this situation, you should understand one thing: no salary is worth your health, no benefit rewards you for the wear and tear you have at the end of a working day that has drained off your energy and your joy of living.

If you currently have no other choice than continuing with your present work, try to do something that is good for you every day to find your work-life balance. If everything you do daily is stressful and exhausting, the time will come when you won’t be able to go on any longer and the consequences will be more serious. It will take you longer to regain your optimal well-being.

Work is an important part of life but of course life is not just work. As you know, there is more: family, friends, health, in short, enjoying life. Don’t let work be your whole life!

Nothing is worth your being unhappy. Your work will continue even without you, while relationships and health must be taken care of, and followed up carefully.

You can find another job, but you cannot replace your family, your friends and above all your health. Remember to take care of yourself in order to live a better life.

5 Steps towards Positive Thinking

Our thoughts are very powerful. They contribute largely to our mood. When negative thoughts creep into our mind without asking for permission, we can easily fall into a pattern of negativity that reflects on our life and well-being. It seems difficult to get out of the vicious circle of negative thoughts, but there are simple solutions that take us towards positive thinking and drive out negative ideas. It can be enough to carefully observe the pattern of our thoughts and try to change them.

Here are 5 steps that will guide you towards positive thinking.

Write down your negative thoughts. Realising how critical we are to ourselves is the first step towards indulgence. Maybe you don’t notice how many times your inner voice says “I am really incapable” or “I will never be able to do it”. When a thought like that gets in your mind, write it down. It will help you understand how you (badly) treat yourself from time to time (or maybe often?).
Fight negative thoughts with positive thoughts. Once you have written down your negative thoughts, fight them with positive ones. Try replacing some of your negative thoughts with positive thoughts. For example, don’t think that you are incapable, think you are sensitive. And even if you have not reached your goal yet, remember that your determination will allow you to get there.
Put sticky notes on the mirror congratulating yourself. This may make you smile, but writing love messages to yourself can really work. Starting the day with small positive notes will allow you to feel better. It will also help you fight the negative inner voice during your day.
Speak to yourself as if you were talking to a friend. Could you ever tell a friend how ugly they are, that they will never succeed in life, or that they are incapable? So why would you do it to yourself? Treat yourself with more kindness and don’t judge yourself. Do not seek perfection and remember that we learn from our mistakes.
Practice, practice, practice. Maybe these techniques will not come naturally to you at first. Perhaps you will not believe in positive thinking or you will not be able to replace negative thoughts with positive ones. But if you try some techniques every day, after a while it will become easier. So, practice, practice, practice.

Remember that you cannot change a situation but you can change your approach to it. By changing your thoughts, you will also change your life.

Indian Proverb

If you see all grey, move the elephant!

2019 is almost over and we will want to make a balance of what has been for us the closing year. Our successes, the difficulties we faced, what we would have liked but did not happen, what we would do differently. But is is also the time to think at the coming new year, what we would like to do, new projects, new perspectives. Maybe you could think at a meaningful phrase that you would transform into a mantra to take it with you all along the year, reminding you about the intentions you set but that you may forget.

I have chosen this Indian proverb. I know, the elephant is a big animal, very big indeed, it will be very difficult to move it! But I may look for someone to help me and then with a joint effort we could make it!

What about you? Would you think about choosing a leitmotiv for 2020!

But now let’s celebrate.

Happy New Year!

Understanding Karma

Karma is one of the most known concepts of Buddhism. At the same time, it is also one of the least understood. You may hear speaking about having a good or a bad karma without really knowing what it is about.

What is karma then?

Karma is a Sanskrit word meaning “act” or “action”. According to Buddhism, karma is a cause-and-effect law: to each action corresponds a reaction. For Buddhists karma is part of the natural forces of the universe, such as the gravity force, for instance. According to the principle of karma, all our actions, thoughts and intentions create energy: they are causes that have consequences. If we let go positive energy, we will receive positive energy. At the same way, if you send negative energy to the world, you may get problems and difficulties. Karma is simply an echo of what we do, say and think.

This does not mean that karma takes revenge! Karma does not take revenge when we emit negative waves. However, this is the general Western understanding of karma. We think that it is a kind of punishment from the universe for our bad deeds of the past. But karma does not work that way, it is neither a revenge nor a justice. Karma is reflected energy.

How to live according to karma.

To create a good karma, you have to send positive vibrations to the world. This does not necessarily mean that you have to donate all you savings to an NGO or quit your job to work as a volunteer. It is the small gesture of daily generosity that count, such us giving up your seat on the bus, inviting that friend you have not seen for a while to drink something, or helping a colleague in difficulty.

Do not forget to express gratitude when others take care of you. What matters is to act selflessly, not to expect anything in return. Simply appreciate doing a good deed without a hidden agenda, even if you just keep the door open for your neighbour.

Do you think you spread positive energy?