1. “ There is a vitality, a life force, an energy, a quickening that is translated through you into action–and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and be lost. The world will not have it. It is not your business to determine how good it is nor how it compares with other expressions. It is your business to keep it yours, clearly and directly.” - Martha Graham

2. Lighten Up: Gaining Energy and Productivity in 2005! Merrilee Shopland, M.A.

4. My Mobile Home

5. Objectives Provide R & R Give you new ways of thinking about lightening up Lighten you up Have you leave with one new thing you’re going to change

6. Premise #1 All Matter is Energy Disguised

7. Premise #3: You’re changing all the time Ten trillion quadrillion atoms 98% exchanged within one year Skin shed in one month Stomach lining swapped out every week You might as well change consciously

8. We’re all Unique Premise #2 Only you can write your prescription

9. Premises: Abundance of energy -- our job is to dissolve the accumulated blocks You’re changing anyway -- why not be conscious of it You need to write the prescription

10. Think of at least one time when you were energetic and productive.

11. Physical Emotional Mental Social Spiritual Occupational

12. One Balloon

13. Physical Emotional Mental Social Spiritual Occupational

14. The Physical

15. How We Make Energy from Exercise ATP

16. ATP Split Apart = Energy

17. How We Make Energy from Exercise *Aerobic Metabolism: “With oxygen” Breaks down carbs and fat in the presence of oxygen to produce ATP, carbon dioxide, water and heat. *Anerobic Metabolism: Without oxygen Phosphagen Lactic Acid ATP=(Adenosine Triphosphate) Split apart=energy

18. Make a Smart Goal S pecific M easureable A ccessible R elevant T ime Sensitive

19. What physical activities do you enjoy that enhance your energy? What would help you move through the stops? What are your “stops?”

20. Food and Energy

21. Food & Energy White Bread100 White Rice79 Potato70 Bananas79 Grapes74 Croissants74 Bagel 72 High glycemic carbohydrates (for the most part, unwanted in the diet) can increase hunger and overall food intake throughout the day, whereas low glycemic carbohydrates reduce appetite and enhance satiety. Thus, certain types of carbohydrates can increase the risk of obesity. Consumption Quiz

22. Oxygen 4 out of 5 atoms on Earth are oxygen One out of four in our bodies are oxygen Oxygen revitalizes but...

23. Free Radicals Tobacco Alcohol BBQ and Smoked Meats Processed foods & aged cheeses Chemotherapy, Radiation Sunlight Etc

24. How does food affect our energy? Eat for HIGH energy –Three essential nutrients: Carbohydrates Proteins Fats

25. How does food affect our energy? To increase energy increase your consumption of “living” foods.

26. How does food affect our energy? Eat for HIGH energy To increase energy increase your consumption of “living” foods. Eat less, more often Listen to your body –Hunger –What works

27. Mental “I have about concluded that wealth is a state of mind, and that anyone can acquire a wealthy state of mind by thinking rich thoughts.” - Andrew Young

28. Mental Books Movies Conversations Classes Crossword Puzzles Games Travel Conferences Research Teach Join a list serve in an area of interest What do you do for mental stimulation?

29. Mental Adjustment “When we realize that we are choosing our perceptions and reactions, we can loosen our rigid attachment to an unproductive viewpoint and shift our energy away from people who drain us of our vitality.” -David Simon, M.D. Vital Energy: Seven Key Ingredients for Invigorating Body, Mind and Spirit

30. Emotional Neurotransmittors, in the form of biochemicals, (Endorphins, seratonin, dopamine) are turning emotions into physical form

31. Emotional/Spiritual Activities produce chemicals: Daydreaming - Produces dopamine Water – produces endorphins Laughter - produces endorphins

32. Thoughts Actions Feelings

33. R & R

36. What activities help you feel good?

37. Occupational “Do What you Are” “Do What you Love, the Money Will Follow” Feed your interests

38. Awareness

39. Tools for Gaining Productivity ?

40. Question What’s the one thing that comes to mind that you could do that would bring you more energy and productivity?

41. Summary We are a bundle of biochemicals. Our energy level and productivity is dependent on making choices that enhance our health and vitality Awareness and discipline and often a structure is required to break out of negative habits

42. Summary Focus on what you want to occur not what isn’t working Follow your heart/instinct/hunch

43. Summary Pick one area to revitalize at a time Bring some kind of physical movement into your life Eat foods that lighten and energize Pursue a dream or hobby Cultivate relationships with people that energize you

44. Other Ideas Go off on an adventure weekend alone Sign up for a class Have a dinner party – catered Create a cd of music that inspires you Solitude Journaling/Writing Nature Massage Rent a great movie Develop a collection of music that inspires you

45. So what’s my point here? Vision Belief Action Discipline

46. Nourished by challenge The value of an ambitious goal is not measured by what it will bring to you. The worth of a goal is measured by what it will make of you in the process of following and attaining it. An outrageous and impractical goal can be just as valuable as a prudent and pragmatic one. What matters is not how realistic or practical your objective may be, but how much it compels you to push beyond your limitations. There are stunningly brilliant possibilities for your life that you've never even imagined. Set yourself on a meaningful and ambitious course, and the best of those possibilities will begin snapping into focus. It pays to dream big dreams. And it certainly pays to follow the biggest and most ambitious of them. For the biggest dreams will put you face to face with the biggest challenges. And those challenges, difficult as they may be, will nourish you in ways that nothing else can.

47. The End Merrilee Shopland merrilee@austincc.edu 223-7885 HBC 606.2 http://www2http://www2. austincc.edu/shopland