Tips to Increase your ENERGY Level 4 LIFE
from The Willow Creek Leadership Summit 05' Conference Notebook

-Energy systems must be turned off approximately 8 hours out of every 24 in the form of sleep.
-You must eat every 3 to 4 hours at a minimum to sustain blood glucose levels (blood sugar). The only exception is during the 8 hours your energy system is turned off during sleep.
-Energy systems work best when Water is consumed every 30 minutes to 1 hour (I highly recommend keeping a water bottle with you throughout your daily tasks/ work...You'll have more energy and also water burns body fat...Yeah!!).
-Physical capacity of the energy system is improved by turning the system fully on (high intensity interval exercises such as Pump and Praise!!) and fully off (sleep) every 24 hours.
-To Prevent mental and emotional disengagement when the muscular system is turned off (no movement), small movements should be made every 30 to 40 minutes and large muscle movements every 90 to 120 (1.5 to 2 hrs...by getting up from your desk and seated position to walk/ stretch/ talk with friends/ get some water/ etc)
-A minimum of two cardiovascular interval training workouts a week and required to maintain full cardiovascular energy output/ health. Interval examples: Pump and Praise class at Sunnybrook Community Church 3 days each week, Walking/ Running or Cycling fast/ slow and adding hills or change of route to your routine.
- Two strength (resistance) training sessions per week are required to fully maintain muscles capacity to exert and resist force as you get at Pump and Praise also.

--Access to the energy of the Human Spirit is best achieved by setting time aside to link the days activities to the important missions (purpose and passion) of your life!!

ENERGY RECOVERY IDEALS: Build these into your workday for increased Physical/ Emotional/ Mental and Spiritual energy :)

--Stretch, hydrate with water, pray, stand up and walk, meditate, moisturize hands, squeeze a stress ball, read daily inspiration, look at family pictures, get a cup of coffee/ water, take a bathroom break, doodle, read a joke/ comic, aromatherapy, listen to your favorite music, laugh, call a friend/ family member, eat a health snack such as (grapes/ orange/ apple, carrots, celery with peanut butter, yougurt, nuts, popcorn, pretzels, granola bars, berries of all kinds), do a crossword puzzle, organize your desk/ files, write your daily to-do list, talk to co-workers.