Kyle N.’s Post

𝐃𝐨𝐧'𝐭 𝐬𝐭𝐞𝐚𝐥 𝐟𝐫𝐨𝐦 𝐲𝐨𝐮𝐫 𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥 𝐞𝐯𝐞𝐫𝐲 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 by drinking a coffee right after waking up... Thriving every day in a body you feel proud of isn't about doing complicated things and extremes. Staying in great shape physically and mentally means doing simple, boring things all year round, for decades. Many of them don't take any extra time. You just swap a habit that doesn't serve you well for a habit that brings you closer to where you want to be, one day at a time. One of them is having a glass of water first thing after waking up. It really is that simple. Staying dehydrated will keep you more tired, you'll likely have a proper afternoon energy crush, your body will lose its natural ability to get alerted every morning and you'll be craving food throughout the day despite not being hungry. You can avoid it all with a slight morning adjustment. I've been doing it since I remember. Do I have a coffee? Yes. I have 3-4 coffees between waking up and lunch time. But the first at least 30-min is about drinking my 0.5 of water. Then I have my first coffee... How about you? How is your morning routine? Are you going to adjust it after today's video?

Why I Cold Shower Every Morning (And how it makes hard tasks a lot easier) Every morning, I start my day with a cold shower. Why? Because I f**king hate it. But when I choose to endure discomfort first thing in the morning, it sets the tone for my day. My mindset shifts from avoiding challenges to embracing them. Think about it: When you're used to throwing yourself into icy water, everything else feels easy. That difficult conversation, that intense workout, that complex project – they all seem more manageable. Cold showers boost alertness, increase dopamine reuptake (how avaiblabe dopamine is in your system) and grows brown fat (which improves metabolism), giving you an invigorated start to your day. I dare you to try it for 7 days. Then 7 more. Then you won’t want to stop.

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. ♥️♥️

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. ♥️♥️

7:44 am ⌚ That's the time the sun rose this morning. Yuck. 🫢 Summer is well and truly over and I don't know about anyone else, but I'm preparing myself to start battling the winter blues... It's a tough time of year; it's cold, dark, and wet ❄️☔ Here are 3 things that I find transformational in combatting the winter blues: 1. Exercise in the morning 🏃➡️ If you know me, you know this is my worst nightmare. I'm not as consistent with this as I'd like, but when I do manage to peel myself out of bed and get to the gym first thing, my productivity and mood that day is SO much better! 2. Get yourself a Sunrise Alarm 🌅 These are meant to mimic a natural sunrise. It's a light that slowly brightens to wake you up gently and helps eliminate the groggy feeling you get from waking up to a sudden alarm. I have a Lumie, but have also heard good things about the Philips SmartSleep. 3. Treat yourself 🎁 Get yourself a nice coffee or breakfast pastry on the way to work. Treating yourself in this way release dopamine, the 'reward' hormone, so it's a positive way to kick start your day and gives you something to look forward to. I routinely get myself an iced coffee on a Monday morning, to start my week off strong. What do you do to keep away the winter blues? 🤔 #winterwellness #beattheblues #healthandwellbeing

𝗜𝘁’𝘀 𝗠𝗼𝗻𝗱𝗮𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴, 𝗮𝗻𝗱 𝘁𝗵𝗲𝗿𝗲 𝗶𝘁 𝗶𝘀 𝗮𝗴𝗮𝗶𝗻… 𝘁𝗵𝗮𝘁 𝘀𝗶𝗰𝗸 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘀𝘁𝗼𝗺𝗮𝗰𝗵. You wake up already dreading the day ahead, knowing it’s just going to be another week of survival. You lie in bed, running through everything you’ve got planned—the back-to-back meetings, the endless to-do list, and how you’ll probably have to cancel those gym sessions AGAIN. That feeling of being behind before you’ve even started? It’s become your new normal. You’re just thinking this is how things are now. You can’t even remember the last time you woke up without that weight on your shoulders. I get it—it’s a tough place to be every day. But it’s not just about managing your workload. What’s really missing is structure, purpose, and that sense of achievement—a feeling like you’re in control, not just going through the motions. You need an anchor to your day. Something that gives you space to breathe, focus, and set your priorities before the world starts throwing its demands at you. A solid morning routine could be the game-changer you’ve been searching for. And no, it doesn’t need to be a perfect, 3-hour YouTube routine. You just need a simple system that works for you, built on key principles that add real value—time to reflect, move your body, and focus on what matters most to you. Imagine starting your day with a sense of calm and control, knowing you’ve already stacked up some early wins before the chaos begins. It’s been one of the biggest changes I’ve made in my life and is now a non-negotiable for me. So, what’s the one thing you could do tomorrow morning to take back control of your day?

Feeling down during the hottest months? Well, you're not alone! Sometimes, the only thing hotter than the weather is our stress level. If your brain feels like it's melting faster than an ice cream cone on a July afternoon, take a break, grab a cold drink, and remember: even the sun needs to set. 🌞🍦 When the days are long and the heat is relentless, it's easy to feel overwhelmed. The intense temperatures can zap our energy and make even the simplest tasks feel monumental. If you find yourself feeling drained or irritable, try to carve out some time for self-care. This could mean finding a shady spot to relax, indulging in your favorite chilled treat, or simply taking a moment to breathe deeply and reset. Remember, it's important to stay hydrated and listen to your body's needs. Sometimes a little pause is all we need to recharge and regain our perspective. So, while the sun blazes on, give yourself permission to slow down and savor the small joys of summer. Whether it's the sound of ice clinking in your glass, the refreshing breeze of a fan, or the beauty of a sunset painting the sky, these moments can be a soothing balm for our frazzled spirits. You're doing great, and it's okay to take it one step at a time. But we are here for you at CORE if you are needing additional support.🌞🍦 #SummerStruggles #BeatTheHeat #SelfCare #nolacounselors

🙌 I’m breaking down the 4 non-negotiable morning rituals that’ll have you feeling like an absolute ROCKSTAR before you’ve even had that first sip of coffee. ✅ Wake up 30 mins before anyone else for some much-needed “me-time” before the whole fam wakes up. 😌 This is YOUR recharge window ✅ Hydrate with 20+ oz of water BEFORE that first sip of coffee. We all wake up dehydrated after 6+ hours of no intake. Water FIRST will allow your brain better focus, clarity, and productivity. Bye bye, grogginess! ✅ Take 5 mins for journaling - Clear your mind for the day ahead 📓 Brain dump all those to-dos, set juicy intentions for the day, and don’t forget to call in 3 blessings Clear that headspace ✅ 10-min walk outside. Vitamin D first thing in the morning has been shown to improve mood and digestion. Not to mention the positive endorphins you will get from this little bit of movement. By taking care of YOU first, you’re setting yourself up to be the powerhouse you were born to be. Prioritize your morning routine and the rest of your empire will fall into place! Let me know which one resonated most by dropping a 🌟 below! Let’s get it, ladies!

Feeling that 5pm slump again? I've definitely been there. But here's the thing—those endless cups of coffee are doing you no good. Do this instead. Here’s what’s worked for me: Avoid highs and lows ↳Kick off your day with a breakfast that powers you up or like me you can skip breakfast entirely. You should definitely ditch the sugary stuff that leads to a midday crash. At lunch, opt for light meals like lean proteins and veggies to keep your energy steady. Keep hydrated ↳Sometimes when you're dragging, you're just dehydrated. Keep a water bottle at your desk and sip throughout the day. It's a simple habit that makes a big difference. Add electrolytes to your water for an extra boost. Get moving ↳Stuck at your desk? Stand up, stretch, or take a quick walk every hour. Even a brief stroll can boost circulation and refresh your mind. Prioritise sleep ↳No energy hack beats a good night's sleep. Set a regular bedtime and create a calming environment to ensure quality rest. Give these tips a try and see if you can breeze through your day without the afternoon crash. How do you keep your energy up? #burnout #productivity #energy