The 5 Keys to Unlocking Your Health and Energy This Year!
Written by Joel Phillips
Published on Jan 31, 2022

This comprehensive guide will give you some tips to reset yourself for the year ahead, to be healthier, and to have more energy so that you can focus on getting what you want! This will require you to sort out your body, exercise often, get plenty of quality sleep, eat a variety of nourishing foods, and declutter your life. Who wouldn’t want that?

Fix Your Body

First, you’re going to start improving any of your body’s problems that you’ve just been putting up with. Not all problems can be solved, so it’s important you try a couple of interventions to find out what could improve your body’s function.

Health and Energy

We offer Remedial massage and Myotherapy services to help reduce your muscular problems, but there are a lot more services, such as:

  • Physiotherapy (great for complicated long-term issues)
  • Chiropractic and Osteopath (best for spinal and joint injuries)
  • Doctor (great for general health and medical check-ups)
  • Podiatrists (they’ll sort out your feet and walking-related issues)
  • Specialists (there are many types, find one that’s right for you)
  • Sleep specialists (they sort out any sleep problems you have but might not be aware of)
  • Personal Trainer or Exercise Physiologist (your fitness and your ability to exercise is their specialty)
  • Dietitian or Nutritionist (improving your diet is their bread and butter!)
  • Psychologists or Psychiatrists (best for mental health injuries)

Exercise for Extra Energy

Secondly, you’ll want to ensure you’re doing at least 5 hours of moderate exercise (like running) per week or around 10,000 steps per day. If this sounds like a lot for you, then start small and gradually build up your strength and endurance. Smartwatches and other similar devices can be great tools for tracking your exercise and reminding you to keep moving.

Aim to do exercise every day; get yourself into a routine of starting or ending the day with exercise. If you sit for long periods of time, have small exercise breaks to refresh yourself. During lunch breaks or when listening to an online meeting, it can be a great time for you to get some extra exercise. Over time you will love the freedom of movement, strength, and stress relief that exercise provides for you!

Sleep Quality and Quantity

Not getting enough quality sleep doesn’t just leave you feeling tired; it can, over time, lead to a long list of medical conditions and, eventually, premature death! To avoid this and to wake up feeling refreshed, you’ll need to get the right quantity and quality of sleep. The amount of sleep you need will vary from person to person and also depends on your lifestyle and the season. Eight hours of sleep is recommended, but a good way to keep your rhythm regular is to go to bed when you’re tired and always wake up at the same time.

person enjoying a relaxation massage for better sleep

Ensure you’re getting quality sleep by having a relaxing and winding down period before going to sleep. If you’re finding it difficult to relax in general, try getting a Relaxation massage every once in a while. During this period, you’ll want to dim the lights and stay away from phones and computer screens. Doing this will increase the melatonin hormone levels in your body, making you feel naturally sleepy. Avoid caffeine after 3 pm, and think or exercise right before sleep. Do something relaxing like washing the dishes, meditation, or cleaning your room. Make your bedroom as dark, quiet, and comfortable (temperature and softness) as possible. Start your mornings with something that will wake you up and prepare you for the day, like going for a walk or doing yoga.

Eat a Variety of Nourishing Foods

There is so much information about diets and what you should be eating that it can be very confusing. Dietitians and Nutritionists can help you if you are unsure or may require a specialized diet due to pregnancy, health conditions, intense exercise, or goals other than being healthy.

Examples of nourishing and healthy foods

To get your body to its healthiest weight, enjoy exercising and eating amounts of food that fulfill your body’s requirements. Try making vegetables, grain, and legumes the focus of your meals. Drink plenty of water to keep you well hydrated.  Include dairy, fruit, and meats in your diet and have a large variety of food types and colours. Different colours can indicate the presence of different vitamins and nutrients in your food. Properly store and take care of your food, because soon enough, it’ll become a part of you!

decluttering one's life for mental clarity and stress reduction

Declutter Your Life

Life can get very full and busy; this can lead to a crowded mind and an inability to focus on and enjoy the things that are really important to you. Start with the physical things; get rid of the things you never use, or put them in longer-term storage and only take them out as you need them. Then organise the rest of the things you have so that everything has a spot. Get into the habit of putting things away immediately after you’ve finished using them; then, things will always be organised!

As you do this, you will notice you feel better and you can think clearly. So now that the physical things are organised, it’s time to clear your mind and organise your thoughts. Make use of a calendar (a phone or a paper diary) to store all your appointments and tasks to do. Write down a list of the most important things in your life; some may be fun things like hobbies, while others may be necessities like work. Then for each important thing, write down different actions you could take or changes to your routine to improve them. Prioritise them and add the best and most important ones to your calendar without over-committing yourself. Then simply follow your plan each day!

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Joel Phillips

As a passionate and genuinely caring therapist, I take immense joy in assisting a diverse range of clients with their unique needs. With a comprehensive background in various massage therapies, corrective exercises, and lifestyle alteration techniques, I am committed to helping you achieve your highest level of health.