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Power Tips - Steps to Boost Energy - Report
September 01, 2020
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Thank you for subscribing to my self help & inspirational motivation ezine!

free self help ezineINDEX:
Inspiring Power Quotes
Editor’s Note by Helene Malmsio
Self Help Report: "Immediate Steps to Boost Energy"
Sponsored Resources
Get Motivated!
Healthy Power Tip
Your Free PLR Article: Stretching for Seniors: The Hips, Glutes and Legs
What's New?
Have a Laugh!
Daily Self Reflection

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Inspiring Power Quotes:

Time is what we want most, but what we use worst.
- William Penn

Time is more valuable than money. You can get more money, but you cannot get more time.
- Jim Rohn

The time you enjoy wasting is not wasted time.
- Bertrand Russell

Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.
- Zig Ziglar

See the daily famous quotes here for September

Learn more of our how to do it tips for motivating yourself every day by using free daily motivation and also get inspirational quotes.

Editor’s Note by Helene Malmsio

So, how are you coping with the CV19 restrictions in your life and livelihood?

I'm finding it pretty similar to normal in many ways for my 'retired' lifestyle, but there certainly has been big impact on my life and income in some areas, and I'm not happy about them.

Fortunately, my health is holding up well under the circumstances, and I'm grateful that I have the knowledge and tools to take good care of myself.

One area that everyone needs to have focus on is maintaining their healthy energy levels. It can be very difficult in stressful situations like we are all currently in, but it needs to be a priority for your long term wellbeing.

I hope that this month's self help report will guide you to improving your energy levels

O.K. Lets begin with this edition's Power Tips self help report for you... ENJOY!

"Immediate Steps to Boost Energy"

There are many people who suffer from drained energy. Some people have chronic fatigue or other problems that seem to drain any energy you have with ease. Lots of energy building techniques are a timely process - you may have weeks or months go by without seeing a difference.

Thankfully, there are a few ways that you can gain back your energy quickly, for those who just can’t wait to see a change. Everyone’s body is different, so you may have to try multiple things to see what works best for you.

Start or Optimize an Existing Exercise Routine

Having a consistent workout routine is one of the best ways to not only give yourself energy, but to make yourself healthier. Exercising may sound tiring and like it would only further drain your energy, but that’s not the case.

Exercising releases endorphins and heightens your heart rate, which are both things that give you more energy.

Of course, you may feel tired while you’re in the process of working out, but you will surely feel much better and much more energized afterwards.

Just about any exercise you do will increase your energy by at least a little bit. Any exercise that gets your blood pumping and your heart rate higher will release endorphins and give you energy.

However, some exercises are better than others, and will give you higher energy levels, faster.

The best types of exercises to do to gain energy include running, walking, going up stairs, jumping rope, HIIT, boxing, Pilates, strength training, rowing, Tai Chi, cycling, and swimming.

Most of these are exercises that spike your heart rate. Cardiovascular exercises are especially good for increasing energy because they’ll make your muscles stronger, giving you more stamina.

They also help you sleep better at night, which is another way to give your body energy. The good thing about most of these exercises is that you don’t only have to do them at the gym.

If you don’t have the money for a membership, or you just prefer working out at home because you don’t like going to the gym every day, you can purchase equipment to do these exercises at home.

You can purchase a yoga mat, dumbbells, a treadmill, a bicycle, and boxing supplies like a punching bag and gloves.

If you have some sort of at-home gym or a big space like an empty garage, you could even buy bigger equipment like a rowing machine or a weightlifting bench.

If you decide that working out at home would be the best option for you, but you feel lost and don’t know where to start, you can always go online to find an exercise routine that would benefit you and your needs.

There are apps you can download that give you a personalized workout routine, as well as YouTube videos that show you which exercises you need to do and how to complete them.

Keeping up with a workout routine is one of the healthiest, fastest ways to give yourself energy.

You can exercise at home or in the gym, but regardless of where you choose to work out, there are always options to choose from of exercises that will work for you.

Cut Out Bad Habits

Sometimes, it’s hard to identify habits you may have that are draining your energy.

You may even keep up with habits that you didn’t even know were draining your energy. Cutting out these bad habits will give you a more energized life.

Let go of products you’re consuming that drain your energy. Caffeine and sugar are the most common ones. Energy drinks and coffee consumption are some of the bad habits you may have.

They both claim the same thing - they’ll give you tons of energy because they’re packed with caffeine. This is temporary and not the best option for long-term energy. While you may feel energized at first, high amounts of caffeine will cause you to crash.

This usually happens 3-4 hours after you drink it. Depending on when you drink it, this could cause you to crash in the middle of your work day. Sugar is the same. It causes you to crash just like caffeine.

Sugar also causes you to become less alert after you consume it. Instead of consuming caffeine and sugar for energy boosts, try healthier alternatives such as water, matcha, and coconut water.

You can also start a healthy eating plan. Eating less sugary foods and more healthy, nutritious foods will give you more energy than sugar or caffeine ever will. Another bad habit you may have is saying yes to everyone and everything.

This habit is a hard one to catch - it’s not as easy to change as something like eating healthier or implementing a workout routine. It takes practice, especially when it’s something you’re so used to doing.

Sometimes you need to focus on yourself before others, especially when you’re struggling with energy loss. If you focus all of your attention onto others, you won’t have time to find what you need and what you want.

If you always say yes to what people want from you, then you’re always going to have some sort of task to complete for someone else, whether that be with your coworkers, friends, or family.

On top of that, you’re going to have to try to find time to focus on yourself. However, trying to balance all of those things at once is stressful.

Stress drains your energy. Focusing on other peoples’ problems isn’t your job.

You don’t need to please everyone. Let go of the feeling that you always have to be helping someone out, because you don’t. There are 7 billion people in the world - there will be someone else out there who can help whoever needs it.

Clear Internal and External Clutter

Sometimes cutting things out of your life can seem hard to do. These things could be toxic people, a stressful job, or things around your home or in your workspace.

You may feel like you don’t have time to clean up your life or you may feel too drained to do so.

However, you may not realize that the clutter could be the thing that’s draining your energy. Constantly letting yourself be in a cluttered state, whether it be physically or mentally, is stressful.

Stress is detrimental to your health and to your energy levels. You need to organize your mind and your space, and let go of things you don’t need anymore. Start by trying to recognize toxic things in your life that you want to let go of.

You may have a toxic relationship with someone, or you might think your job is the problem. Whatever this is, don’t be afraid to cut it out of your life.

Sometimes you need to focus on what’s in your best interest, even if it comes at the expense of your job or relationship with someone else.

Let yourself become okay with cutting toxic things out, because keeping them will only stress you out and drain your energy. Your life also may be physically cluttered. This one isn’t hard to recognize.

You know if your home or work space is cluttered, but you may not realize it’s draining your energy. You can combat this by committing to organizing your space.

Becoming organized will make you happier and will lessen your stress, giving you more mental, emotional, and physical energy.

Look around your home and your work space and recognize which rooms or areas are messiest. This will help you when you’re deciding how you’re going to organize the mess.

Throw away unnecessary things, and check yourself to make sure you aren't just hoarding random stuff and excusing it by saying you “might need it in the future.” You should purchase organization tools to help you.

Get things like shelves and drawers to store your clutter in. These things can be put all around your house, and there are many options on the market so you can choose whichever sizes and colors work for you.

You can store things in your closet, basement, or attic, but just make sure you keep it organized. Getting rid of “life clutter” is a great way to destress and gain your energy back.

Don’t stop yourself from letting go of things that are stifling you, because you won’t benefit from keeping toxic things or people in your life. Don’t feel shame or guilt for being protective of yourself.

Report continued below...

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"Immediate Steps to Boost Energy" Report continued...

Get a Health Check-Up

Sometimes you may need professional help to gain your energy back. At this point, you may have tried everything and seen no results. If this is the case, you may have an underlying health problem that’s the cause of your energy drain.

Make an appointment with your doctor. Tell him or her about the symptoms you’re experiencing. You may have additional issues other than drained energy which could help them figure out what’s going on.

Talk to them about every solution you’ve tried, and ask them what you should do. You should let them know if you’re on a diet, because sometimes being on a super strict diet can hold you back from getting the proper amount of nutrients.

This includes being vegetarian, vegan or even pescatarian. You may be told that you have a thyroid or adrenal problem as well.

Hypothyroidism causes energy loss due to the fact that your body produces fewer thyroid hormones, which your body needs to use in order to produce energy.

Adrenal problems, such as hypoadrenalism, more commonly called Addison’s disease, can also cause low energy because it damages the adrenal glands.

Your adrenal glands are important because they produce cortisol and aldosterone, which are both hormones that are crucial to your body producing a sufficient amount of energy.

Cortisol gives your body glucose when you’re in a situation where you have to use fight or flight to respond to a stressful circumstance. Aldosterone is a steroid hormone, and its job is to control the balance of salt and water in your body.

This is important to saving your energy because if you have a high salt diet, your body will need to use up more energy in order to generate urea. You can also ask for a blood test, too.

A blood test will tell you if you’re low on any nutrients your body needs, like iron. Low iron is one of the most common nutrient deficiencies, and is often the reason many adults suffer from energy drain.

After you know whether or not you have any nutrient deficiencies, your doctor may urge you to get some vitamin supplements.

Going to the doctor and getting an opinion on the reason you’re suffering from low energy will benefit you because you’ll be able to have a professional help you figure out a solution to your problem.

This will also help diagnose you if you have some sort of disease that you were unaware of that’s causing the energy loss so that you can begin treatment right away and find a solution to the issue.

Find an Energy Boosting Outlet

Finding a hobby is a great way to boost your energy. Doing something you find fun will improve your mood and decrease your stress immediately. There are many options to choose from when it comes to different hobbies, and there’s definitely one for you.

First, you have to carve out some free time to try to discover something you love. You can’t really commit to trying new things if you’re constantly swarmed with work and personal commitments.

Use the weekend to try out different things, and if you’d like, you can also use some of your vacation days to get some more time to figure things out.

You may already have a hobby that you love, but never get to participate in because you’re always busy with work or other things.

In this case, try narrowing your schedule down a bit. Don’t say yes to every single outing with friends or family. Use the weekend, or some vacation time, to immerse yourself in your hobby to relieve stress.

Sometimes, finding a hobby is difficult and it can be hard to think of them. Think of things you used to love doing - maybe you were in a club for high school or you used to have a hobby that you’ve forgotten about.

Some common hobbies you may like can include gardening, painting, photography, knitting, playing a musical instrument, sports, reading, sewing, cooking, building, coloring, pottery, makeup, shopping, writing, and many more.

There are tons of lists online to give you ideas. You can buy supplies to try things out, or you can join clubs and classes to try different hobbies.

There are many clubs that focus on one specific hobby, so you can join one to try it out if you’d rather not purchase multiple different materials and waste money on things you weren’t too fond of.

You might also be interested in a hobby that you’ve never tried before - one that you’d need lessons or practice in so that you can become good enough to spend your time doing it.

It could be painting, pottery, sports, etc. Join classes that target your specific needs in order to improve your skills.

Being at least decent at the hobby you’d like to do will save you from any frustration that would come if you jumped into it without knowing what you were doing.

Doing something fun that you like will reduce stress. When your stress levels are reduced, your energy levels will increase. Stress can prevent you from sleeping by causing insomnia, and sleeping enough is a huge part of feeling energized.

When you’re highly stressed, your muscles often become tense. This causes your body to use up more energy because you’re using your muscles, draining your energy quickly.

Partaking in your favorite hobby will benefit you because it will improve your happiness, decrease your stress levels, and overall help you live a better, more fulfilling life.

Try many different hobbies to see what you truly have an interest in.


I hope you enjoyed this self help report and will put the information to good use!

You can learn more here about how to treat chronic fatigue syndrome CFS and learn how to get your life back.

There is a ton of useful resources and training guides online at my website so please visit and have a jolly good look around at all the content subjects. You will learn a lot at my self help supermart - and its all free.

And please, as I keep asking, do let me know what your most desired self help topics are, and I'll try my best to publish exactly what you are looking for


Get Motivated!

Here's a Free Motivational Social Media Graphic For You To Enjoy and Share!

All you need to do is to right click on the image and select "Save image As" to download it to your computer.

Feel free to download and share the social media image below with your friends and family - ENJOY!

Healthy Power Tip:

Dental Health

Not only can flossing prevent gum disease and other issues, it may increase your lifespan. So floss daily!

Drinking water is good for your dental health too. It helps flush acids and other harmful elements of your teeth during the day.

For better dental health and development of good habits, help children brush until the age of 7 or 8.

Limit foods like granola bars, packaged fruit snacks and dried fruit for children. They stick to teeth and contribute to tooth decay.

Bacteria that cause tooth decay can be transferred to other people. Limit sharing of utensils, cups and food.

Want white teeth? Limit coffee, red wine, smoking, colas and dark juices that stain your teeth.

A toothbrush needs to be replaced every 2-3 months because bacteria build up on toothbrushes over time.

Food great for naturally brushing your teeth: Apples, raw carrots and celery…but they won’t replace good old fashioned brushing.

Your Free PLR article:
"Stretching for Seniors: The Hips, Glutes and Legs "

I'm getting back to updating the site with new PLR content for you, which you can check on the directory page here: PLRhub Article Packs and also have a catalogue that you can review and just check off the packs you have already purchased.

You can grab the latest version here at any time (right click to download): Strategic Services PLR content Catalogue


"Stretching for Seniors: The Hips, Glutes and Legs "

It may be interesting to note that back pain could be due to tight muscles in the hip, while knee pain could be due to tight muscles in the leg. The body works synergistically, and everything affects everything else.

In this article, we’ll look at how you can stretch your hips, buttocks and legs. There is a plethora of stretches out there and the ones below are just a few to get you started. Do your research online or get a book on stretching and learn new stretches.

You need stretches for your upper legs and lower legs. You can even use a resistance band to stretch your feet. You’ll only know these moves if you do your research.

* Hips and glutes stretches

Hip rotations are one good way to warm you up. Place your hands on your hips and rotate in circles – first clockwise, then anti-clockwise.

Another good stretch is the butterfly. Sit on the floor and place both soles of your feet against each other. Now hold your feet together and lean forward till you can feel the stretch.

The figure 4 stretch is another fantastic stretch that’s very versatile and can be done by seniors in a seated position too. If you’re doing it lying down - lie on your back and place your left foot across your right thigh.

This should look like a figure 4. Now, lift your right leg up and place your hand under your right thigh and pull it towards you to further stretch the hips. Repeat on the other side too.

* Leg stretches

The stretches shown here will stretch both your upper and lower legs.

Assume a standing position and place your left foot outstretched on a chair. Now bend over forwards till you feel your hamstrings stretch. Hold the stretch for about 30 to 60 seconds. Then repeat on the other side. Do this stretch 3 to 4 times.

Most people have tight hamstrings, and this is an excellent move for them to do regularly.

Another stretch that you can do is to lie on the floor and pull your left knee up towards your chest. Hug your knee for about 30 seconds and now repeat on the other side. This will stretch your hamstrings too.

The wide-legged forward bend is a stretch done by almost all gymnasts, martial artists and ballet dancers. It is the foundation for achieving the splits.

Stand with both your legs as wide apart as they can go. Now lean forward and place your palms on the ground. Hold the stretch for 30 seconds to a minute.

Over time, you’ll find that your legs can spread further and further apart. Who knows? You may even do the splits someday.

Now that we’ve stretched the hamstrings, it’s time for the quadriceps. The best way to stretch them is to stand and bend your left leg behind with your knee pointing down. Grip your left foot with your left hand and pull it towards your buttocks. Repeat on the other side.

For the lower legs, you can do ankle rotations which is straightforward move. Another stretch you can do is to place your left foot against the bottom of a wall and move closer to the wall. You should be able feel the stretch in your calf muscles. Now repeat with the other leg.

By doing these stretches, you should be able to stretch quite a few muscles in your lower body. Of course, if you wish to do more, you can always get a book to guide you… or just surf online where all the information is at your fingertips.

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What's New?

We are all coping as well as we can with the Level 4 restrictions currently in place for Victoria Australia. They may stay in place for another 6 weeks if we don't get a reduction in our levels of infection every day.

It feels like we are in a Twilight Zone nowadays... it seems to be dragging on forever, 2020 certainly has been a frustrating and heartbreaking year for everyone.

But apart from all the obvious problems with the restrictions in movement and socializing, I think this should be seen as an opportunity to reflect on our lives, improve the areas we need to develop and grow in, make the changes to our habits that we know would be best, and become much more mindful and grateful for even the simplest signs of abundance and good fortune in our lives.

My wish is that you and your loved ones are untouched by the virus and that you come out of it stronger and better than you ever were before.

I am still creating my books, working on 2020 Planners right now, but I also managed to get the Barnyard Owl Journalfinished and for sale.

Before then I completed the Farm theme series with this retro styled journal with cute kids and vintage produce >> Farmers Market Junk Journal Signature

I have so much fun creating the decorative craft paper artwork for the pages of these activity books!

The other four new releases are: >> French Farm, >> Home Farm, >> By the Sea, and >> Nautical Notions. I'm just putting the finishing touches to Farmers Market, and then I'll create one for Barnyard Owls.

I'm so grateful for the lovely people who choose to get my books, it inspires me and motivates me to keep creating and working hard!

The signatures for junk journals are proving very popular with crafters, and there are now 12 themes in the crafting Junk Journal series.

The other new books are Vintage Circus and also a Vintage Gypsy themed signatures... deliciously boho in colour and designs.

My paperback books and planners are doing well and if you need a planner or journal, please do check these out:



These simple inspirational 365 Dated Page a Day Journal Planners with a famous quotes to the top of each page are proving to be very popular.

So, if you like to have a daily inspiration this book is for you. The pages can be used for long journals every day, or be split up into Line-a-day multi-year journal on each page.

And don't forget about my gorgeous Tarot Reading Journals in a whole series of different themes! You will find a design and theme that is perfect gift for everyone who loves this!

And once again, thank you so very, very much to everyone who has invested in one of my books... I really appreciate your trust, and know that you will love the book!

And p.s. Any reviews posted on Amazon and Lulu would be hugely appreciated as well!!

Do get yourself a beautiful and inspiring Diary or Planner. Yes, like one of the ones I have designed for you.

They work. They make you happy. Use them.

Click HERE or on the banner images above, as I keep adding new designs every few days... and if you have the time, please do tell me what you would like to see included, so that I can meet your requirements!

And a reminder: "Power Tips" is here to help you learn and apply new self growth strategies. Are you getting benefit from these self growth reports? Most importantly: Will you USE what you are learning?

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May you always have Love to Share, Health to Spare, and Friends that Care!

Have a Laugh!

*Great Truths That Adults Have Learned*

Raising teenagers is like nailing jelly to a tree.

Wrinkles don't hurt.

Families are like fudge...mostly sweet, with a few nuts.

Today's mighty oak is just yesterday's nut that held its ground.

Laughing is good exercise. It's like jogging on the inside.

Brain-cells come and brain-cells go, but fat-cells live forever.

Middle age is when you choose your cereal for the fibre, not the toy.

If you can't be a good example -- then you'll just have to be a horrible warning.

Daily Self Reflection:

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Helene Malmsio

Published by: Strategic Publications (est. 1987)


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