Christina Andersen’s Post

Afternoon slumps Or comfort eating or starting every day feeling sluggish or procrastination at a certain time of day or low mood. Or the other side of the coin, when we have most focus, energy high points, strength, ability train, when we are our most relaxed. They are all a product on an internal butterfly effect. Our interactions, stressors, food choices, frustrations, activity, postures, facial expressions, exercise, breathing, muscle tensions. They all combine to create a recipes that is how we feel and perform a various but generally specific times of the day. The afternoon energy slump could be a product of when, how and what you ate for lunch but how you slept played a part, what you did before you slept played a part, and the things that you find frustrating that occur on a daily basis also played a part. Change it difficult because we tend to fight the problem rather than the cause. The problem is never the problem. The most powerful way to change a behaviour or feeling or physiological daily response to fix 1 stressor. Just locate and remove 1 daily stressor. A daily stressor is part of the recipe of your life. Change one ingredient and you have a very different and more enjoyable dish. The stressor is not the stressor either. The stressor is the story you are telling yourself about it. ♥️♥️

Afternoon slumps Or comfort eating or starting every day feeling sluggish or procrastination at a certain time of day or low mood. Or the other side of the coin, when we have most focus, energy high points, strength, ability train, when we are our most relaxed. They are all a product on an internal butterfly effect. Our interactions, stressors, food choices, frustrations, activity, postures, facial expressions, exercise, breathing, muscle tensions. They all combine to create a recipes that is how we feel and perform a various but generally specific times of the day. The afternoon energy slump could be a product of when, how and what you ate for lunch but how you slept played a part, what you did before you slept played a part, and the things that you find frustrating that occur on a daily basis also played a part. Change it difficult because we tend to fight the problem rather than the cause. The problem is never the problem. The most powerful way to change a behaviour or feeling or physiological daily response to fix 1 stressor. Just locate and remove 1 daily stressor. A daily stressor is part of the recipe of your life. Change one ingredient and you have a very different and more enjoyable dish. The stressor is not the stressor either. The stressor is the story you are telling yourself about it. ♥️♥️

Everyone wins with a strong morning routine. Here's why. ↓ Your mornings are your foundation. Build them weak, and your day crumbles. Here’s how to dominate the first hour: 1️⃣ 𝗞𝗶𝗹𝗹 𝗧𝗵𝗲 𝗦𝗻𝗼𝗼𝘇𝗲 𝗕𝘂𝘁𝘁𝗼𝗻 (𝗶𝘁’𝘀 𝘆𝗼𝘂𝗿 𝗲𝗻𝗲𝗺𝘆) Snooze is failure disguised as rest. Waking up on the first alarm is your first win of the day. Still struggling? 𝗔𝗰𝘁𝗶𝗼𝗻⚡ Move your alarm across the room. 2️⃣ 𝗪𝗮𝗸𝗲 𝗨𝗽 𝗪𝗶𝘁𝗵 𝗔 𝗖𝗼𝗹𝗱 𝗦𝗵𝗼𝘄𝗲𝗿 Hate it? Good. It works. 30 seconds of icy water floods your system with adrenaline and wakes up your nervous system. It’s like caffeine but for your whole body. 𝗔𝗰𝘁𝗶𝗼𝗻⚡ Start your shower warm, then switch to cold for 30 seconds at the end. 3️⃣ 𝗪𝗿𝗶𝘁𝗲 𝗔 𝗪𝗶𝗻 𝗧𝗵𝗲 𝗗𝗮𝘆 𝗟𝗶𝘀𝘁 Forget endless to-dos. 𝗔𝗰𝘁𝗶𝗼𝗻⚡ Write down just THREE things that will move the needle. - Crush your workout - Finish your proposal - Call the client you’ve been avoiding Clarity beats overwhelm every time 4️⃣ 𝗘𝗮𝘁 𝗣𝗿𝗼𝘁𝗲𝗶𝗻, 𝗡𝗼𝘁 𝗦𝘂𝗴𝗮𝗿 Stop starting your day with sugar bombs. Skip the cereal or pastries. Instead, eat high-protein options like eggs, Greek yogurt, or a protein shake. Protein = steady energy. Sugar = crash city. 𝗔𝗰𝘁𝗶𝗼𝗻⚡ Prepare a simple high-protein breakfast the night before. 5️⃣ 𝗪𝗶𝗻 𝗕𝗲𝗳𝗼𝗿𝗲 𝗧𝗵𝗲 𝗪𝗼𝗿𝗹𝗱 𝗪𝗮𝗸𝗲𝘀 Use this golden time to read, meditate, or strategize. Silence the noise: - No emails - No distractions - No social media If you let the world dictate your morning, you’ve already lost. 𝗔𝗰𝘁𝗶𝗼𝗻⚡ Spend 15 minutes on just 1 activity and stick to it daily. 𝗧𝗟𝗗𝗥: Mornings make or break you. - Skip snooze - Plan 3 big wins - Eat protein for energy - Wake up with a cold shower - Protect your early hours like gold 𝗥𝗲𝗽𝗼𝘀𝘁 ♻️ if you found this helpful. And follow Gaston Petznick⚡for more!

10 Morning Habits To Avoid Credits to Gav Blaxberg, follow him for more content like this! _____ Successful people know that a structured morning sets the tone for a productive day. Avoid these 10 common morning mistakes can ruin your entire day: 1. Hitting the snooze button: ↳ Disrupts your sleep cycle. 2. Checking your phone first thing: ↳ Causes stress and distraction. 3. Skipping breakfast: ↳ Leads to low energy and poor concentration. 4. Eating unhealthy breakfast foods: ↳ Causes energy crashes. 5. Drinking too much coffee: ↳ Can lead to jitters and dehydration. 6. Staying in bed too long: ↳ Makes you feel sluggish. 7. Procrastinating your morning routine: ↳ Leads to a rushed start. 8. Not drinking water: ↳ Causes dehydration and fatigue. 9. Negative self-talk: ↳ Sets a negative tone for the day. 10. Skipping morning exercise: ↳ Misses an energy and mood boost. How you start your morning can make or break your day. _____ Follow Full Potential Zone for more.

I bet you’re doing at least one of these 12 things (and you don’t even realise it’s ruining your life) Most of us engage in at least one (if not many) of these everyday habits … without realising they are seriously draining our energy. And keeping us from our dreams. Raise your hand if your guilty of any of these: (the more of these you’re doing, the more you’re blocking yourself from your dreams) → gossiping → playing small → procrastinating → always pleasing others → complaining all the time → sleeping in late too often → not prioritising your health → not spending time in nature → starting your day with your phone → constantly worrying about what others think → stressing about things you don’t have control over → having a poor diet and eating too much processed food I’m always looking for small shifts I can make to help me become the best, most productive, most peaceful version of myself. Choosing one thing from this list to change can make SUCH a big difference. Most recently I’ve been working on removing processed food … and its a GAME changer. I can’t believe how different I feel (and look!) (I may do a YouTube video on this, is this interesting?). Let’s start planning some swaps Let me know in the comments which everyday habits you’re guilty of And how are you going to make a positive change.

Let’s be real…When you’re feeling stressed and overwhelmed it can feel amazing to eat something delicious. For about a second. Until the guilt kicks in. And then you feel stressed, overwhelmed AND guilty, annoyed with yourself and like an all-round failure. So how do you handle it when you’re in the midst of a stressful day and the sugar is calling your name? Here are a few things you can do to turn this around. 1. Breathe! Take 5 deep and slow breathes. (Side note: my wise dad always used to tell me to do this when I was young but of course I just ignored him and carried on feeling stressed.) 2. Count to 10 (slowly.) 3. Blow out the “candles” on your fingers. 4. Give yourself a “bear hug”. 5. Get some movement into your body. Run up and down the stairs or 20 star jumps. Pick one and stick to it! On top of that: 1. Make sure you’re meeting your emotional needs. (Why are you feeling stressed and overwhelmed?) 2. Do you get enough exercise? (One of the best stress busters I know.) 3. What does your diet look like as a whole? (When you cut out sugar you’ll find your desire for sugar decreases.) Turning to food for comfort is just a habit and you can change habits!

Want to know how 6 months of simple morning habits can make your life feel more balanced and less chaotic? -Your mornings can feel really hectic. -I've been there too! ↳The alarm goes off, ↳ Panic hits you. ↳ Your phone buzzes with messages ↳ You jump straight into emails, feeling overwhelmed before you even get out of bed! Now, picture a different morning: ↳ You wake up slowly, ↳ Stretch your arms ↳ and take a deep breath. The sunlight shines in, and you feel calm. You take a moment to enjoy the quiet, feeling happy and ready for the day! Remember, Your morning routine is the key to this change. →It’s not just about rushing through tasks →It’s about creating habits that help you feel good. Imagine this: ✿ You set your alarm 15-30 minutes earlier, ✿Giving yourself a little time for yourself. ✿You get out of bed, head to the kitchen, ✿and drink a glass of water that refreshes you. →Then, you find a spot to stretch or do a quick workout. →You feel your energy grow, waking your body up for the day ahead. ✿Next, you sit down with a journal and write for a few minutes. ✿You list things you’re grateful for, smiling as you think about the good things in your life. Finally, you make a healthy breakfast, enjoying each bite as it gives you energy for the day. This helps us start the day positively and allows our minds to adapt accordingly. →As you follow these simple steps, you notice a change in yourself. →This little morning magic can open up many possibilities. →You feel more confident and ready to face whatever comes your way. P.s. What's your favorite breakfast meal? 🥞

Nighttime Binging: My Silent War.  Have you ever found yourself returning home after a long day, seeking solace in mindless snacking while watching YouTube? I know I have. Stress eating secretly plagues many of us, bringing with it feelings of shame, frustration, and a guilty battle with willpower. Those late-night indulgences disrupt your sleep and you awake feeling groggy, irritable, and slow. No matter how hard you try to resist, the cycle repeats itself at 7PM every night, leaving you feeling defeated and gaining weight where you least want it.  As someone who has experienced this struggle firsthand, I understand the silent battle many individuals face. I credit longevity expert Bryan Johnson, who is vulnerable about binging for years while building a startup on grind culture. He discovered that by "firing" our evening selves—the versions prone to poor decisions regarding food, alcohol or other vices —we awaken the next morning with renewed energy and focus. This means front-loading your nutrient and calorie intake during the day when you make better eating decisions and transforming binging to fasting. Dinner at 5PM instead of 9PM is 4 crucial hours of digestion, that will reduce heart rate variability to below 50 and optimize deep REM cycles by 200%. Turning my shameful self-sabotage to triumph has allowed me to set personal bests at the gym, become a better leader and wake up with the clarity to deliver deep, meaningful work. Most importantly, I don't feel guilt when failing the marshmallow test because the battle is won before it is fought.

If you’re not starting your day with a cold shower, you're missing out. I’m serious. Here’s why: When you step into that icy water first thing, you’re forcing your body and mind to wake up FAST. The shock hits your system, but instead of feeling miserable, your body releases a huge rush of dopamine — the "feel-good" chemical. 💡 Dopamine is a motivator. It gives you that drive to get stuff done. And having it right off the bat sets the tone for the entire day. I remember a few months ago, I used to wake up groggy and take my time getting into work. I’d sit there, scrolling through my phone, delaying the inevitable. But once I started incorporating cold showers into my mornings, everything changed. The first time I took one, I was shocked by how awake and clear-headed I felt — it was like my body instantly switched to "go" mode. From that day on, I’ve been doing it every single morning. Now, I start the day with clarity, focus, and energy that lasts until the evening. Instead of hitting snooze or scrolling through your phone, you hit your body with a burst of energy that lasts. It’s not just about waking up. It’s about starting the day strong, setting your mind right, and giving yourself a natural high. And it works every single time. Try it for a week and see the difference in your energy levels, focus, and mood.