To get to the top of the game you need to be at the top of your game. But if you’re stressed out, where do you start? Exercise scientist and personal trainer Emily Schofield provides her top tips to get you on your way to better energy, productivity, and health.
REAL ESTATE can be a stressful, demanding profession. It’s no surprise that many of us find it difficult to spare a thought for our health and wellbeing. But there are many simple things we can do that will repay us for our time and effort by improving our performance and ultimately our business.
- GET MORE SLEEP
Probably one of the most common questions I am asked by new clients is, ‘How can I get more energy?’ The answer is quite simple: sleep better and longer. Sleep influences weight, mood, appetite, stress and libido. There’s almost nothing you could do that’s more important to your overall wellbeing and metabolic health than getting a good night’s sleep every single night. Lack of sleep sees an increased production of the hormone cortisol, which is directly related to fat storage around the midsection. - STRENGTH TRAINING
Strength training is a superior way to lose fat and attain an optimal body composition; that is, more lean mass and less fat. Strength training decreases blood pressure, increases muscle mass and bone density, gives you more energy and makes you feel good. Strength training also stimulates the body’s anti-stress system, lowering cortisol and releasing endorphins. - EAT OFTEN
Eating frequency is the first aspect of eating for weight loss and muscle gain that I explain to a new client. Why is it so important to eat several small meals a day as opposed to three larger ones? The human body is an incredible adaptogen; when you do not eat anything for several hours your body goes into ‘starvation mode’ and tries to hold on to energy stores (fat stores). Your metabolism slows down significantly. - REDUCE ALCOHOL
Alcohol is toxic to the body. It is energy-dense and nutritionally deficient. It lowers testosterone and impedes your ability to build muscle. The body’s preferred fuel source is carbohydrate, followed by fats and protein; when alcohol is added to the equation, being a toxin it is the first thing to be removed by the body. This means that anything else being consumed at that time (carbohydrates, fats, proteins) can’t be burned until alcohol has been removed from the system. Instead they are often stored. Alcohol also decreases quality of sleep, resulting in increased cortisol production. - GET MOVING
Get out and see your clients face to face and be active where you can! The more exercise you do, the more energy you will find you have. The little things count – walk to an open, take the stairs, get up for an early-morning jog. If you’re in the office all day, drive home and head straight for the couch, then I can guarantee you will continue to have low energy. - TAKE FISH OIL
Supplement your diet with Omega-3s to decrease inflammation within the body, lose body fat, decrease cortisol and stress, reduce joint pain and support bone health. Fish oil is anti-inflammatory due to its Omega-3 content and may assist in reducing stress. Fish oil can also improve your insulin sensitivity; something that can make losing weight a slow process. - SUPPLEMENT WITH MAGNESIUM
Magnesium is the most critical mineral for coping with all kinds of stress. If you are chronically stressed, you can become magnesium deficient even if you are eating an abundance of magnesium-rich foods – such as dark green leafy vegetables. Magnesium is involved in several essential biochemical reactions, such as insulin sensitivity, protein synthesis, calcium absorption, and regulation of the sympathetic nervous system. Take magnesium any time after 4pm for an improved quality of sleep.Don’t ignore your body’s needs. Take a little time to think about your physical and mental well being, and see the difference a few simple changes can make.
