Master Your Energy in Just 28 Days
Put a finger down if you:
have been feeling run down, exhausted and uninspired
feel stuck and notice that what you’ve done in the past is not working
are sick and tired of hearing about calorie counting, evil carbs and all that diet culture BS and definitely don’t want to pass on those mindsets to your kids.
have hit an all-time low in the patience and creativity department
feel guilty because you know what to do but can’t gain traction on it
How many fingers did you put down?
And it’s not from lack of trying! You’ve tried all of the things and even took advice from your friend, your auntie and the experts on the internet. And yes, I know I’m a person on the internet giving you advice.
But listen up: it’s not about knowing, it’s not about information. It’s about prioritizing YOU. It’s about focusing on what your body needs to feel its best and sprinkle in some desire.
That’s it. That’s the whole secret. If you’re looking for rocket science, you won’t find it here.
And because it’s not groundbreaking, it might be easy to ignore. Because companies have convinced us that the solution has to be complicated. That it has to be something they can package and sell to you.
But when I focused on simple changes, I finally got my energy in check. I felt confident and alive again. I moved more and nourished my body like a peak performer. I enjoyed more moments with my family and felt more creative in my business.
When people ask me, “Chernell, what should I do to reset my health and energy?” these are my top tips.
Get Hydrated!
Yes, you’ve heard it before: drink water. (I told you this wasn’t going to be new information).
But really, we are made of more than 60% water. Our cells need it to function. Your hair skin and nails need it to grow and be supple and soft. Your lungs are over 80% water, even your bones are over 30% water. And when your body is dehydrated, you’ll experience things like, fatigue, brain fog, cravings, pain in your joints, issues with constipation, swelling and more.
Every system - EVERY SYSTEM - like your circulatory and digestion need water. So, if you want to make only one change, this is the one that could have the biggest bang for your buck.
Drink up…but how much? For most of us, 8 – 10 glasses will do. But the best way to know if you’re getting enough is by the colour of your urine and by how you feel. You’ll have more energy, your headaches might decrease, and your urine should be light or pale yellow.
And yes, a warning: in the beginning, you will go to the bathroom much more. However, in no time, your body will get used to the nourishment and start using it in all the right places.
And guess what? You don’t have to drink your water. You can also get water from great high-water foods like cucumber, celery, and watermelon.
My favourite tips on how to stay hydrated:
Bring a water bottle with you wherever you go, have it close by. Refill as needed.
Change it up with fruits like lemons, limes, raspberries, cucumbers, spice it up with ginger, mint, or cinnamon.
Try it iced cold, room temp, warm (I love this in the a.m, it aids your digestive system) or sparkling.
And keep at it, new habits take time, so give yourself a month to get this going.
Eat a Protein Strong Breakfast
It’s time to redefine breakfast. Lets stop arguing about if 6am or 9am or 11am is the best time to eat and lets just start focussing on what works for your life and give it a protein punch. Have a nice meal at 8, go for a shake, or have a larger meal at 11. Whatever works for you, do you girl.
The goal is give your system about 12 hours of digestive rest and whenever you have your first meal, make it nourishing and filling so it can hold you for about 3-4 hours.
Protein is so essential for the growth and repair of every organ, our tissue and our muscles. Different proteins or amino acids perform thousands of different jobs in our body, they are apart of every cell and protein helps with digestion, energy and our hunger hormones.
How to get more protein at breakfast time:
Stop turning to foods like bagels and cereals as breakfast when in fact, they can wreak the most havoc on your blood sugar and energy. (If you have that afternoon crash, this could be why.)
Choose a meal that feels satisfying and levels out your energy. That means protein, healthy fats, fibre and, yes, carbs.
Stop thinking you’re a bodybuilder - you typically only need 0.8 – 1 gram of protein per kilogram. Or let’s make it even easier - the size and thickness of your palm is a serving for you (about 3oz).
My faves? Bacon, turkey, chicken, and eggs – all kinds of eggs! Scrambled, in wraps, frittatas, skillets, or baked egg bites (perfect for kids and breakfast on the go). Or let’s make it even easier: use dinner leftovers, toss in some eggs, and you're set.
Looking for non-meat options? There are so many, like beans, nuts, quinoa, chickpeas, lentils, cheese, Greek yogurt, tempeh, and tofu.
Shakes are another time-saver, but watch out for all-fruit blends that can be high in sugar. I love to add chia seeds, protein powder, frozen cauliflower (hello, fiber!), and avocado (for healthy fats) to the base, then get creative! Whether it’s a green shake, berry or tropical blend, or savory like peanut butter and banana – one of my faves – the possibilities are endless!
Remember those cereal commercials that told you to have a balanced breakfast? That balanced breakfast includes proteins, fats, carbs and fibre!
Add 20 Minutes of Movement
We have to stop talking about exercise and movement in a way that feels like a punishment. That means we aren’t celebrating having “killer” workouts every day. We’re not “working off those calories” from the weekend.
Movement isn’t a punishment, it’s a celebration of what our bodies can do. It’s a way that we choose self-care and self-love.
And it doesn’t need to be so complicated.
We’re talking about 20 minutes. (Or roughly an episode of The Office on Netflix). Just 20 minutes of walking can improve energy, alertness, creativity and digestion. It reduces your risk of cardiovascular disease, improves your metabolism, great for you bones, heart and lungs and can help improve mental health and longevity. Movement can improve your strength, resilience and overall well-being.
It’s a favour that you’re doing for your future self. I don’t know about you but I plan to be travelling, doing my own groceries and playing with my grandkids one day. That strong, beautiful, independant life starts with moving today.
And you’ve got options - movement in all of its forms are welcomed either all at once 20-30 minutes or broken up through your day in 10 minutes bursts. Maybe its some stretches before the kids wake up, walking between meetings or a YouTube workout in your living room. Lets dance, garden, lift, run, stretch, jump, clean, play and walk our way to regular activity.
Here’s a hot tip: if you’re focussed on weight management or blood sugar, go for a 15–20-minute walk 30 minutes after your biggest meal of the day.
Create a 15-Minute Morning Routine
Is the 5am club not your speed? That’s totally alright. I want you to ignore all the peak performance buzz about waking up 1 – 2 or 3 hours before everybody else. If you can give yourself an extra 15 minutes in the morning, would that help? Absolutely.
Taking a moment to start your day with intention, to start it with ease and align with your goals is important.
What does that look like? It’s 15 minutes of journalling, meditating, stretching, doing your skincare, reading (not from your laptop or phone), sipping some tea or some warm lemon water in silence. And trust me, this can be straight up magical.
Want to take it to the next level? Get a dose of morning sunlight on your skin! Allowing your eyes to see the early morning light helps regulate your circadian rhythm, sleep patterns, hormones and cravings.
Take these few minutes to bring forward feelings of gratitude and abundance to set your day off on the right foot, calm the mind and give yourself some much-needed space to connect to your body.
We are so very used to Doing all the time, but the real flex is when we get comfortable in the silence of just Being. Envision the person, the parent, the friend, the business owner you need to be today. And be her now.
End the Day with a 10-Minute Nighttime Brain Dump
Now I know what it’s like to have a to do list that’s longer than the alphabet. I also know what it’s like to wake up in the middle of the night because either I forgot something, or worrying about something. And I know how it feels like when my brain is spinning, trying to keep track of all the people I need to contact, emails I need to send, soccer practices I need to plan for, etc. etc. etc.
So this one is to ease your mind before bed so we can actually get good sleep. Because good sleep is crucial if we are building and living a healthy, focused and intentional life.
Get it out of your head ( where it seems endless) and out onto paper (yes, paper). So you can release it and create mental ease and space. Give yourself 10 minutes to get everything down, what came up today, what you need for your morning to run smoothly, things to remember for tomorrow, tasks and top priorities.
There are no hard rules here, just write it all out, one great thing that comes from doing this is it can give you mental clarity and allow you to organize thoughts. Allow your mind to rest and let it be there for you when your day gets going.
Slow Down with 5 Minutes of Deep Breathing
Deep breathing, box breathing or square breathing have been taught to Navy Seals to help stay calm under pressure. If it's good for them, then it’s good for me.
Here’s why I recommend it: Deep breathing is like a mini massage for your internal organs ( and the Massage Therapist in me loves this)! It’s also a tool that can be used anytime, anywhere to help with stress, anxiety, concentration and relaxation (and the busy wife-mom of 3 kids-entrepreneur part of me loves this too).
You can start practicing this anywhere and anyplace: before a big presentation, when you’re on your last nerve, out at the park or in your living room. I’ve done this silently or set to uplifting music, sitting or standing. Whatever is your flavour, use it as often as you need throughout your day.
How to do it:
Breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds and lastly hold for 4 seconds, then start again with a 4 second inhale.
An alternative breathing technique I teach my clients in the Energized Mom Method is the 5-5-7 Breath. 5 seconds in, 5 second hold and 7 seconds out. The longer exhale is a hack to get your body to feel safe, relaxed and stimulate digestion.
Doing this for two minutes is great, but in five minutes you can feel your energy start to shift. Remember when we talked about stress and what it does to your body, brain, hormones, skin and more? Deep breathing like this can help decrease momentary stress, help reset your nervous system and take your body out of that Fight or Flight response.
Let this be your secret stress-fighting weapon.
Have Fun with 10 Minutes of Play
Ask yourself this: When was the last time you played? Like, really, when was the last time you did something fun, something creative, something a bit silly just to laugh?
We understand the importance of play for our children’s social, cognitive, emotional and physical development, so why do we let it disappear from our lives? Why do we forget that it could benefit us in the same ways?
Play can help relieve stress, connect you to yourself and others, improve problem-solving and ignite your imagination.
So here’s my challenge to you: don’t take yourself so seriously, and put 10 minutes of intentional play into your day. And I mean real play. It should be just for fun, not for any purpose, not to master a skill or earn money.
Here are some options: Try a sport, pick a hobby, run and play with your kids, sing your favourite musical, paint, dance in your kitchen and work up a sweat. Be silly with your friends and laugh so hard you cry a little. Watch funny movies, get lost in make-believe with your kids, play board games, or become a collector.
Just be light. Life can get heavy enough, lets allow ourselves the deep and lasting benefits of fun and joy.
Simple steps to transforming your health and energy
There you have it, the not-so-complicated ( yet often ignored) ways you can transform your health and energy.
Let me rephrase that - make long-term improvements to your health and energy. No quick fixes, crash diets or short-term trends here, just some science-backed habits that are the basis of The Energized Mom Method.
And I’ve lived it. I’ve seen for myself how these changes helped me transform from burnout to vibrant energy, from cravings to satisfaction, and from overwhelmed to mindful living.
Now if you’d love to dive into your energy transformation, I invite you to download My 28-Day Master Your Energy Checklist. This is for you if,
you have no energy, and are ready to take your fitness to a deeper level.
Your cravings are wild, you crash mid-afternoon and need a pick me up
you just want to be more intentional and mindful with your choices,
your health is a concern, and you’re tired of waiting for things to get better.
It’s for you if you read this article and can’t imagine being in the same place six months from now.
It’s time to start Being! Your Energy is Everything and you deserve to feel amazing! Take the Next step and download your 28-Day Master Your Energy Checklist HERE!
