3 STEP MEAL PREP
Love it or hate it, we ALL have to prepare meals at some point! Often, this task can seem tedious or maybe you don't feel like you have the energy after a long day. This will, typically, lead us to an alternative option, like eating out. đŹ Convenient, yes... healthy or sustainable, no.
Today I want to help you demystify healthy eating.
Here is my a three-step meal prep plan that is quick, easy, and flexible - so you can whip up tasty and nutritious meals in no time.
MJ's Simplified, Healthy Meals:
Pick Your Base: A mix of whole grains + fat proteins + veggies creates the perfect base for all my meals. My staples are quinoa and rice varieties, coupled with avocados or meat/meat substitutes, and then a good dose of veggies, beans, or any greens you love.
Add Complementary Flavors: Based on your palate, pick some tasty vegetables or herbs and spices to really bring out the flavor of the base you chose. Go for color â eat the rainbow to get all your minerals and vitamins! Peppers, mushrooms, basil, garlic, ginger, turmeric, etc. can really pack a delicious punch.
Add Spices / Sauces: The frosting on the cake, so to speak â jazz up your meal with lemon juice, salsa, hummus, a drizzle of sauce or a dressing that makes your mouth water.
Prepare a big batch of your favorites and you can mix and match for days.
TIP: Try it in a big bowl, on a bed of greens, or tucked inside a burrito. Using a mix of these simple ingredients really maxes out your flavor profiles so you donât feel bored with your meals, plus itâs still so simple and nutritious.
We can eat healthy and it doesn't have to be an energy drain! We can feel better about ourselves and overall, have more energy when you choose to eat healthy home meals.
Use these easy-peasy methods to make your meal prep efficient and effective, without sacrificing taste and variety. You can find more inspo for energy-boosting meals here and additional energy-boosting resources on my website AND now on my Pinterest!
Bon appétit, my friends!
OUT OF ENERGY? 5 WAYS TO GET MORE.
Does this sound like you?
Pushing to the max, trying to get the most out of every aspect of life (health, wealth, love, happiness!), and feeling like you just canât achieve balance with it all?
I totally get you!
You donât have to be diagnosed with a chronic fatigue issue to be overwhelmed and exhausted â it happens to just about everyone!
If you're low on energy here are Five Tips to Create More When Youâve Run Out...
Water - So crucial yet so frequently forgotten. Make sure youâre getting plenty of high-quality, naturally alkaline water to up your energy. Trust me, it makes a difference!
Breathe - When youâre racing through your day, taking just 3-5 minutes to relax ultimately helps you be more productive and efficient; you perform best when youâre recharged.
Meal Prep - Utilizing a meal service or taking a day to meal-plan removes the stress not only of grocery shopping, but also of trying to ensure that all your meals are balanced, nutritious, and still delicious.
Take Inventory - Keeping inventory of where you spend your time and energy helps cut out energy-wasters while identifying energy restorers. Make a list of what serves you and what makes you feel good vs. what depletes your time and energy.
Time for YOU - Help yourself feel amazing by moving, restoring, breathing, reflecting, and adjusting your mindset. Taking a little time each day (as little as 5-minutes!) to pour into loving yourself can make a huge difference, keeping you positive and resilient.
We all want to feel like we're succeeding above and beyond the important areas of life! These simple actions will help level up your energy and create the balance you need to accomplish all your goals and grow.
DECLUTTERING SENTIMENTAL ITEMS
When it comes to items we value only for their sentimental attachment, many of us struggle. These things can become huge energy saps: we invest our time, space, and money into them. We store them, haul them, clean them - often only out of guilt or simply not knowing what to do with them.
To help you improve your space â physically and energetically â here are FIVE TIPS for handling sentimental belongings:
REMOVE THE STORY- The story/feeling associated with the item actually exists in your mind â not in the item. Preserving the story in your memory rather than within the item helps you keep the good vibes and let go of the physical things.
RE-ANCHOR-Try using the memory to journal or create art, poetry, or digital video/photo albums that reflect the feelings attached with the item. Creating a new anchor saves the story and frees you to part with the item.
GIVE MEANINGFULLY- Gift your item to someone who can give it new life. Passing on a sentimental item can give both you and the recipient a shared sense of love and purpose for it.
KEEP IT- Seems counter-intuitive, right! Rather than purging everything, try using a designated bin or keepsake chest to store items you just canât part with. This keeps them organized and safe, plus you can easily locate them when you want to share or reminisce.
REPURPOSE- Sometimes reimagining the way the things function in your life can give you a fresh way to love and appreciate them. Renewing the utility of your item can add even more love and make it more unique and valuable to your life.
Itâs not about getting rid of everything; itâs about keeping what amplifies ease in your life, reducing decision fatigue, and taking your energy to the next level!
-MJ
For more information on this topic check out my YouTube video here.
HOW TO CREATE MORE TIME & ENERGY
Does this sound like you ⊠pushing to the max, trying to get the most out of every aspect of life (health, wealth, love, happiness!), and feeling like you just canât achieve it all? I see you! And I want to help you!
You donât have to be diagnosed with a chronic fatigue issue to be overwhelmed and exhausted â it happens to everyone! Know youâre not alone in this, and try these Five Tips to Create More Energy When Youâve Run Out!
1. WATER! So crucial yet so frequently forgotten. Make sure youâre getting plenty of high-quality, naturally alkaline water to up your energy.
2. BREATHE! When youâre racing through your day, take just 3-5 minutes to relax. This ultimately helps you be more productive; you perform best when youâre recharged.
3. MEAL PREP! Utilizing a meal service or taking a meal-plan day removes the stress not only of grocery shopping, but also of trying to ensure that all your meals are balanced, nutritious, and still delicious.
4. TAKE INVENTORY! Keeping a minimalist inventory helps you cut out energy-wasters while keeping what lifts you up. Make a list of what serves you and what makes you feel good vs. what depletes your time and energy.
5. YOU TIME! Help yourself feel amazing by moving, restoring, breathing, reflecting, adjusting your mindset. Taking a little time each day to pour into loving yourselfcan make a huge difference, keeping you positive and resilient.
We all want to keep moving forward, taking care of everything on our plate while enjoying life and feeling fulfilled! So try some of these simple actions to level up your energy and create the balance you need to accomplish all your goals and GROW.
-MJ
For more information on this topic check out my YouTube video here.
MORE TIME - 5 STEPS
Everything we do and everything we have takes up our time and energyâŠ
If youâre running low on either of these, read on to learn some simple steps you can take to create More Time and energy:
K.I.S.S.: Keep It Super Simple! From clothing to meal prep, keeping everyday decisions simple allows you to maximize the time you have to do what you truly love.
DONâT DELAY: Everyone has a list of things they need to accomplish by the hour, day, week, etc. Procrastinating only cuts into your free time in the end â so go ahead and tackle the necessities now!
DECISION COMMITMENT: Analysis Paralysis is real. Itâs certainly worthwhile to do some research before making a big decision, but too much research leads to time and energy drain. So, commit to a choice; if it doesnât work out, recalibrate and learn from it.
CUT PHONE & SCREEN TIME: Phones and screens become major time sponges. Avoid idle browsing and allocate your personal interaction time for in-person connection (if your loved ones are far away, commit to a time for quality calls or facetime).
STAY CONSCIOUS: You change. You evolve. As you do, so do your needs. Items or habits that were once of great value become obsolete â so remember to take inventory! Consistently weighing the value of whatâs in your life helps you cut out whatâs no longer worth your time.
Iâve been collecting inspiration and guides for you â start cultivating simple habits to ration your time wisely and gain time to accomplish what you NEED as well as what you WANT.
Also, peep at my free resources to help level up your life!
Much Love,
~MJ
HEALING CHRONIC FATIGUE
FATIGUE⊠the thing that robs us most of our time and energy. If youâre suffering, I totally feel you. Iâve been there myself â and I am committed to help guide you towards recovery.
After curing chronic adrenal fatigue, I compiled 5 crucial tipsto help you piece together your path to healing:
SEEK HELP. Asking for help isnât always easy or obvious. Consulting experts is key to finding out whatâs happening within your body so you can start healing effectively.
SIMPLIFY. Prioritizing your health is crucial to gaining long-term energy. Adjusting your schedule may mean cutting back on exercise, work projects, or social events â but letting go of energy robbers will allow us the space we need to heal.
BE KIND TO YOURSELF. This can be hard â weâre our own worst critic! Learning to be kind to yourself, having patience and grace as you navigate, goes a long way. In the end, taking time to create space for yourself means you gain capacity to help others more. You canât pour from an empty cup, so fill yours up!
STEP BACK. Take a hiatus â 30 minutes everyday or a few days every month, itâs so important to simply rest. While keeping busy is healthy, itâs not healthy to be âalways on.â
FEEL-GOOD CHANGES. Fatigue isnât cured overnight. It takes time and consistent adjustments. Start small and easy â something as simple as going to bed 5-10 minutes earlier. Steady, incremental changes lead to big changes. Starting with the easy ones, the harder ones will *feel* easier as your energy increases!
My end goal is to help you feel better each step of your way to Unlimited Energy!
If there is any way I can help please let me know. And hey! I started collecting resources for you on my Pinterest. Check it out!
Love and Light,
-MJ
For more information on My Adrenal Fatigue Journey check out my YouTube playlist here.
MANAGING ENERGY
We all have 24 hours in a day, so why does it seem like some of us have more? No really... think about that for a moment. I know you're already doing a lot, but I also know you've got a whole lot more you want to be doing. So why do some people seem to excel, succeed, and experience more in their lives?
Here's the secret. Work-Life balance. đ€Ł
Okay - I'M JOKING!!!
But all jokes aside, the people who are able to do more and still have the energy to live life elevated and continue leveling up their lives are the people who know how to manage their energy.
Yep. You got it. If you can master your energy, you can master your time.
So I can hear you already, "But MJ... I already do SO MUCH! I'm spent by the end of each day! How can you expect me to add one more thing on my to-do list?!"
There's a great conflict happening in our society today and it is caused by the want for so much, while being expose to massive amounts of unsolicited information in addition to a fast paced competitive culture. The issue becomes extreme overwhelm, confusion, and a lack of fulfillment in our own lives.
Can you imagine how unmotivated you would be to exercise, start a business, and play with your kids if you didn't eat for 3 days straight? Well guess what, eating gives you energy! So when you do things to manage your energy, such as eating nutritiously, you feel better and more energized to tackle your day.
Now what if you can incorporate more simple, feel good habits that will only amplify your energized states? What if the energy you spent has a return of investment? Can you imagine how productive and efficient you would be?
Our minds and bodies are meant to expand and grow. Simply watch a weightlifting competition or a chess match and you will see how we can do incredible things when we challenge ourselves!
THIS is the secret to why some people have more energy in a day.
Some people may have a hard time keeping up with how you manage a household with kids and you might have a hard time keeping up with them on their daily run, or vice versa. The only difference is in where you've spent your time challenging yourself to expand and grow.
In the Unlimited Energy program we break down and fine tune each area of life, from lifestyle and health, to fitness and mindset, so you can truly maximizeyour energy potential!
Stay checked in, stay in touch
-MJ
HOW HYDRATION IMPACTS YOUR ENERGY
This simple thing that we use and need every single day can make the most powerful difference to your energy and health... water. Not all water is created equaland most of us live in a state of chronic dehydration.
Because our bodies are comprised of mostly of water our relationship with water has a massiveeffect on our energy and health.
Did you know the minimum amount of water to consume per day is about a half ounce per body weight? So... 120 lbs = 6 ounces of water.
That's about 1/2 gallon per day!
Water is not only the single most important resource we need to survive, following oxygen, living in the state of dehydration reduces our energy levels, immunity, and our body's ability to cleanse. Common symptoms of dehydration are weakness, headaches, impaired mood and concentration. Even mild dehydration can negatively effect brain function, physical performance and endurance.
How quickly can you upgrade your life by making sure you're drinking enough quality water each day?
TIPS
1. Set water reminders to sip 8 ounces every hour. Chugging water will not hydrate your cells properly.
2. Drink high quality water - avoid tap or bottled tap water. Natural spring or volcanic water is my favorite option, with alkalized distilled water following.
3. Keep in mind you may need more water if the weather is hotter or you're a fairly active or sweaty individual.
Remember to be good, be great, be grateful and drink plenty of water! đ
-MJ
THE 5-MINUTE RECHARGE
Hi friend,
I know that sometimes the day gets hectic. And you know that we are better able to handle busy seasons and unplanned circumstances by keeping ourselves recharged.
It's easy to put ourselves off until the end of the week, if there's time at the end of the day, or after this situation passes but the truth is we need to touch home base regularly so we have the stamina to keep moving forward without a wall awaiting the end of the journey.
The best way I've found to do this when things are especially busy is to find short, quiet moments for myself.
I arm myself with some ear plugs, headphones, and a journal and I take time to close my eyes while listening to a relaxing song or meditation track, blocking out sound for a bit of silence, or unloading thoughts in my journal.
It's been sanctuary for me to have these tools to turn to and I hope you give them a try. I encourage you to take 5 minutes out of every hour to try this throughout your day. Allow yourself to get present with and enjoy the experience...
You'll be surprised.
It's like a portable power bank for the body.
Love and light to you,
-MJ
WANT TO HUSTLE MORE?
No! Youâre not crazy, we are no longer in a place where we just want to survive, we want to thrive!
The biggest thing here is to just get honest with yourself, to do that ask yourself why? Why do you want to hustle more? Is it because itâs a new fad, itâs the new cool thing to do; itâs the right thing to do? Or are you not satisfied with your life? Do you feel like you were meant to do more or be more?
If you are currently in a roll of leadership, why are you doing it? Let us know below!
EGO ORIENTED
Lets get clear, if you are doing this for results, which of course we are doing it for results but Iâm talking result oriented for the ego. If so youâre going to feel dissatisfied, like you are giving and giving and not receiving in return, youâre not getting anywhereâŠ
It comes down to a perspective of a result rather than effort. This makes a huge difference when it comes to having a growth mindset. You want to focus on your efforts not your results. Yes when we are in business we need a certain level of results but Iâm talking about on a personal level, why youâre pushing so hard and expecting so much out of yourself. So ask yourself if itâs the results that give you satisfaction or the efforts?
Another good question to ask yourself is âAm I comparing myself to others?â There is of course a healthy level on comparison but when there is frustration behind your comparison, a feeling of lack and unworthiness, negativity, dissatisfaction or disappointment, this thinking only decrease your level of satisfaction with life and what youâre doing rather than lifting you up and elevating you.
FOR THE GREATER GOOD
Are you stoked about life? Do you feel like you are hustling for the greater good? Are you executing because it is fulfilling, meaningful and purposeful, all of this will naturally make you excited, despite the struggles and burn out!
Is your perspective journey focused? Life becomes so fulfilling when your focus is put onto the journey rather than the destination. Instead of hustling to meat a monetary goal how do you think it would feel to be hustling so you can help as many people as possible and then just simply enjoying those people, and the time you get with them along the way!
Iâm getting energized just talking about this, how do you think it would feel to be living it? Itâs naturally energizing and exciting! So why wouldnât you want to hustle for the greater good?
So keep pushing, keep hustling!
Until next time,
be good, be great and most of all be grateful,
-MJ
MAXED OUT - HELP! CAN'T HACK IT ANYMORE?
If you feel like you are overwhelmed, exhausted, burnt out, drained, lost, hopeless or lacking inspiration, maybe even depressed? This is a major sign that something is out of balance. My hope is to give you a few tools today that can help get you out of this crazy mess.
These symptoms are pretty familiar for people, like you, who like to drive hard. Whether you are trying to level up in your business, your career, in the things that you aspire for, or even just to be a better friend, partner or better at life in general, this is a common feeling. You just need to restore the imbalances in your body. Right now your body is just trying to cope, but there is hope. You can overcome this!
So, let me explain how you got here. At some point you crossed your threshold. Meaning back in college you stayed out and partied hard, studied hard and lost sleep, and then the stress after graduation financially to pay things back set in. You could be a new mom and your hormones could be off not to mention days of sleeping in are long gone. Even the volatile ups and downs of owning your own business can cause these imbalances. There are so many reasons why we cross our threshold and stay crossed.
I know it can be overwhelming, so now what?
Lets back it up, itâs time to support our system right where it is at! Rest, Relax get to bed on time, catch up on sleep. I know sleep might sound counter productive to your go go go lifestyle but it will, in the long run, pay you back with more energy and a feeling of having more time. Also, try to wean yourself off of anything you might be relying on for energy and be sure to MOVE your body.
If you feel as if you are to depleted to MOVE or exercise try starting with at least 5-minutes a day of movement, meeting yourself at a conscious and intention place where you get present with your body. It could be as simple as 5-minutes of intention breathing. This is amazing if you expend a lot of mental energy in day.
Over time youâll begin to notice a change in your energy, and it will become the new normal. But just like when you workout, when things start to get easier you add more weight, you add more reps, the same thing applies here. This will begin to increase your threshold and level up your energy! Then continue to keep rinsing and repeating!
I hope you found this helpful, if so let me know in the comments below.
Until next time,
-MJ
5 EASY STEPS FOR MORE TIME & ENERGY
Not to long ago I ran a survey trying to figure out how I could better serve you and so many of you responded by wishing you had more time and energy. I GET IT! Time is something we can never get back. Each and every one of us only has 24 hours in day. I really became passionate about this after 10 years of adrenal fatigue, 10 years of feeling like I didnât have enough energy or time to live my up to my fullest potential and peruse my dreams. Thatâs when I decided it was time to conquer this area of my life.
So how do we get more time and energy in life?
#1 SIMPLIFY
I talk a lot about the minimalism philosophy because I really do love it! This philosophy talks a lot about questioning question everything in your life, not just material things, but also, the things that you think, the things that you do, what youâre involved in, who you hang out with? Ask yourself, âDoes this add value in my life?â Then take that a step further by asking yourself âDoes this elevate my life?â Meaning does this bring me closer to my highest self? When you start asking yourself these questions youâll begin to see dramatic shifts!
#2 OPTIMIZE
Optimize the things you already have. What I mean by optimize is to make the most out of it! This goes for the good and the challenging situations you might encounter in life. Some simple ways to incorporate this are as easy as asking yourself âWhat can I learn from this situations?â âHow can I do it better next time?â As far as tasking and productivity you can create lists, focus on your flow and setting limits on things that donât add value.
#3 REST
Believe it or not if you rest appropriately you will actually generate more time! How many of you have skipped your bedtime to stay up late so you could get more things done? So many of us fall victim to this, thinking that it will free up time for us in the future when in actuality robs us of our time and energy. I cant stress enough how important it is to get quality rest daily so you can wake up feeling rested, energized, excited and ready to take on your day.
#4 MOVE
Move regularly! I say MOVE not exercise; this means daily walks, gardening, yoga, dancing, or any kind of physical movement. Do this with intention; be present with your body. Listen to your body. For some of us we might be experiencing an energy deficit, if thatâs the case, movement is still important, you just need to do it at your own pace, at your own level. This will cause and elevation in your energy levels, your physical health and your mental wellbeing⊠With a caveat, as long as you are taking to appropriately counter this movement with rest!
#5 KEEP YOUR MINDSET IN CHECK
Your mindset is responsible for so much, emotions, thoughts, chemistry within the body, stress, tension, the way that you move, think and perceive life, the list could go on and on! For example if youâre stressed, your body will follow and if your body is stressed its not maximizing energy and if youâre not maximizing your energy youâre not optimizing your time. We could all benefit from moments that allow us to refocus our minds, a lot of times all it takes is a deep breath in and out to relax and refocus our perspective.
May you be inspired to create, conquer and optimize!
Be good, be great, be grateful.
-MJ