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Coach E’s Daily HIT (Hajer Inspired Thought.)
Thoughts on living a more fit and fulfilled life you love.
January 3rd, 2018
Where focus goes, energy flows. What you focus on you feel.
Today’s HIT is an invitation to focus on what’s right today. Focus on what you’re grateful for. If you’re going through a rough patch focus on what you can control and how you can be resourceful and creative in your approach.
Is it time to take a break from the media? Let go of a toxic relationship? Focus on an area of your life that is yearning for attention?
Take away: Harness the power of your focus today. You get to decide. Choose wisely.
See you out there!
If you know someone who could use a boot of positive energy, feel free to pass these along. You can subscribe for free here.
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Feeling Off? Here’s a Simple Way to Get Back on Track (Coach E Video.)
5 Tips For Explosive Energy
Coach Erik here:
I offer the key to maximizing your potential is focused energy. My offering today is 5 tips for cultivating explosive energy at home, in the work place or in your athletic endeavors.
1) Sleep More. Sleeping 7-9 hours a night is a game changer. Science tells us that energy, focus, weight loss and feelings of well-being are all tied to sleep.
Coach E Tip: Not getting enough? Try a 15 min. power nap or 5 min. meditation. Both have been proven to be both rejuvenating and restorative.
2) Drink More Water. If you are 1% dehydrated performance can decrease up to 15%! Water gives you an immediate hit of energy and feeling of well-being.
Coach E Tip: Shoot for at least 2 liters if you are a female and 3 liters if you are a male. Drink to thirst and have water with you at all times.
3) Eat More Green Leafy Vegetables: Green leafy vegetables like kale, collard greens, chard, and spinach are loaded with vitamins and minerals providing and energetic boot.
Coach E Tip: Rock a large salad of greens with lean protein for lunch. Notice the hit of energy!
4) Move! Exercise releases dopamine and endorphins, which give you a major hit of energy and happy chemistry.
Coach E tip: Interval training (short burst of high intensity exercise followed by a recovery period) has been shown to exponentially increase energy, mood and focus. Plus it revs up your metabolism so you are burning calories at a higher rate through the day. At work? Get up and do a few laps around the office. At home? Rock a few intervals up and down the stairs.
5) Talk to a friend/colleague/coach that is on fire! Every interaction is an exchange of energy. Have you ever wondered why you feel so good after talking to a positive empowered person versus a negative nelly? Energy.
Coach E Tip: Commit to connect with at least one person who is on fire. Positive, happy, empowered and keen on making good things happen. After you do that go and be that person for someone else. Notice the energetic shift.
To get what we want in life we need energy. I invite you to commit to cultivating explosive energy. Take charge of your energy today and rock your day!
Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com
Just Show Up
The secret to success in fitness and in life is consistently showing up. Often we blame out lack of resources for to taking action (the greatest of which is time.) Remember it’s not your resources, but your resourcefulness that determines your destiny.
Today I invite you to meet yourself where you are and with what you have. Keep in mind it’s progress and not perfection that lights you up and makes you feel the most alive.
Take away: Show up. Get resourceful. Take action. Notice how good this feels.
Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com
Unleash Your Inner Superhero
There is a superhero within all of us we just need to put on the cape. I invite you to be the heroin/ hero of your fitness and wellness story.Remember your old story has no power over you unless you live there. Turn the page. Step up and say yes to a fit and happy life you love!
Keep on rocking!
Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com
The Power of Rituals
When it comes to transforming your body and your life, I offer your rituals become your destiny.
This week I invite you to take a closer look at the fitness/wellness ritual that has best served you (such as starting your day with healthy breakfast routine) and one ritual that has historically stolen from you (such as mindless late night snacking/binging.)
Your assignment: Take a few minutes and write about how you have integrated your empowering ritual into your life. Success leaves clues. How did you move this ritual from a “should” to a must? What was the driving force? How good does it feel to engage in this ritual? Why?
Next write about your limiting ritual. How is this ritual stealing from you? Your health? Relationships? Self-esteem? How would your boy/health/life transform if you replaced this ritual with something that empowers you?
*Key question: What small step can you take today to replace this ritual with a routine that both feels good and keep you aligned with your health/wellness goals /values?
Keep it fun and keep it simple. Notice how good this feels!
Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com
Small Things Great Love
Coach Erik here:
We can never heal all of the sadness and pain in other people’s lives. We can’t carry their load and produce miracles overnight. But we can bring a cup of cool water to a thirsty soul or a scoop of laughter to a lonely heart. We can give someone the gift of our full presence and the miracle of unconditional love.
Take away: Mother Theresa once said, “We cannot do great things only small things with great love.” I invite you to something small with great love today. Notice how good this feels.
Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com
Take The Plunge!
Boldness has power, genius and magic in it. Begin it now!
These famous words by Johann van Goethe, rung in my ear as I dove head first into the frigid Atlantic Ocean for my 42nd birthday Sunday. While the icey water stung my flesh and shocked my body I felt alive, vital and empowered!
My birthday polar plunge was a symbolic start to a personal challenge this year; be bold, dig deep and take inspired action!
Take away: When it comes to stepping up to a new challenge or an old obstacle this year, I invite you to lean in and take inspired action. When you do people, events and resources you never dreamed of will come your way.
What’s the point of being alive if we don’t at least try to do something remarkable? Be bold, dig deep and take the plunge!
Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com
4 Amazing Benefits of Interval Training
Interval training defined as alternating bursts of high intensity activity followed by intervals of lighter activity can have amazing effects on your health and physique. Here’s what it can do for you:
#1 Burn more calories in less time.
#2 increases your basal metabolic rate (the rate you burn calories at rest) so you will be a fat burring machine for the next 24 hours after an interval session.
#3 Strengthens your heart and cardiovascular system.
#4 You can do interval training using any exercise modality that elevates your heart rate. For example; power walking, biking, jumping rope or swimming.
Give these two workouts a go:
Workout 1
Warm-up
10 x 1 min. @ PE 8.5-8.8 each followed by 1 min. recovery
Cool down
Workout 2
Warm-up
5 x 2 min. @ PE 8.5-8.8 each followed by 2 min. recovery
Cool down
Notes
1) PE stands for perceived exertion. This is a scale from 1-10 with 1 being lying on the couch and 10 being an all out effort. This is your perception of exercise intensity during your interval.
2) This can be done with ay type of exercise that gets your heart rate up.
Let me know how it goes!
Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com
Need a Boost? Do This.
Coach E here:
Food is perhaps the most abused anxiety drug and exercise is perhaps the most underutilized antidepressant.
Take away: If you need a boost get moving. Emotion is created by motion. As little as two minutes of movement can change your biochemistry and can give your day a hit of awesome!
Get after it!
How did you get your hit of awesome today? Post below and let us know!