Empowered energy

For the Woman Who Does It All — and Needs a Reset

This 12-week program is designed specifically for busy professional women who want to feel more energized, less overwhelmed, and in control of their lives. Each week, we’ll focus on a key theme that builds on the previous lessons. You’ll learn practical strategies to support your physical, mental, and emotional energy and integrate these into your daily life.

Module Overview

Each module includes a focused lesson, actionable tasks and resources to reinforce learning and promote results.

Module 1: Understanding Your Energy Baseline
  • Content Focus:
    • Assess energy levels and identify factors affecting them.
    • Awareness of physical, emotional, and environmental energy drains and boosts.
  • Action Steps:
    • Complete an energy audit worksheet.
    • Keep a 3-day energy journal to track highs and lows.
    • Identify one habit to stop or reduce that drains energy.
  • Included Worksheets/ Resources:
    • Guide to Choosing One Habit to Stop or Reduce for Busy Professional Women
Module 2: Prioritizing Self-Care
  • Content Focus:
    • Build a foundational understanding of self-care’s role in energy management.
    • Redefining self-care as essential and non-negotiable.
  • Action Steps:
    • Select one self-care habit to implement daily
    • Schedule at least 10 minutes of self-care daily.
    • Reflect weekly on how self-care impacts your energy.
  • Included Worksheets/ Resources:
    • Guide to Identifying One Small Self-Care Habit to Implement Daily
    • Examples of How to Reflect on How Self-Care Impacts Your Energy
Module 3: Optimizing Sleep for Energy
  • Content Focus:
    • Improve sleep quality and establish a consistent sleep routine.
    • Sleep hygiene practices backed by research (e.g., regular bedtime, light exposure).
  • Action Steps:
    • Set a consistent bedtime and wake-up time.
    • Create a relaxing pre-sleep routine
    • Optimize your sleep environment
  • Included Worksheets/ Resources:
    • Bedtime Guide for Busy Professional Women: How to Optimize Your Evening Routine
    • Guide to Creating an Optimal Sleep Environment
Module 4: Nutrition for Sustained Energy
  • Content Focus:
    • Learn to fuel the body with nutrient-dense foods.
    • Focus on macronutrient balance and hydration for energy stability.
  • Action Steps:
    • Add one balanced meal to your day
    • Snack Smarter- Plan one healthy snack each day
    • Swap one processed snack for a whole-food option.
  • Included Worksheets/ Resources:
    • Guide to Simple Balanced Meals
    • Guide to Simple, Easy Snacks On the Go
    • Hydration Guide: Staying Energized and Refreshed
Module 5: Morning Routines for Energy
  • Content Focus:
    • Establish a morning routine to set a positive tone for the day.
    • Energizing practices like hydration, movement, and mindful intentions.
  • Action Steps:
    • Choose 2-3 simple morning habits
    • Commit to a timeframe
    • Track your progress
  • Included Worksheets/ Resources:
    • Guide to Simple Morning Habits for a Successful and Energized Day
Module 6: Managing Stress for Energy
  • Content Focus:
    • Implement effective stress management techniques to conserve energy.
    • Evidence-based practices like breathing exercises, gratitude, and mindfulness.
  • Action Steps:
    • Practice a breathing exercise daily.
    • Write 3 things you’re grateful for each day.
    • Take a 5-minute mid-day pause to reset.
  • Included Worksheets/ Resources:
    • Guide to Identifying Stress Responses and Choosing the Right Stress Reduction Technique
    • Guide to Breathing Techniques for Stress Relief
    • Guide to Creating a Gratitude Practice
Module 7: Movement for Energy
  • Content Focus:
    • Integrate physical activity into your daily routine.
    • Use light-to-moderate activity to boost energy without overexertion.
  • Action Steps:
    • Commit to one daily micro-movement
    • Add a 10-minute walk or active break
    • Reflect on how movement impacts your energy
  • Included Worksheets/ Resources:
    • Guide to Micro-Movements: Energize Your Day in Minutes
    • Guide to Active Break Options
Module 8: Time Management for Energy Conservation
  • Content Focus:
    • Simplify your schedule to focus on energy-boosting activities.
    • Use tools like the Eisenhower Matrix and time blocking to prioritize effectively.
  • Action Steps:
    • Identify and Prioritize your high value tasks
    • Experiment with time blocking
    • Reflect on your energy patterns
  • Included Worksheets/ Resources:
    • Guide to Identifying and Prioritizing High-Value Tasks
    • Guide to Time Blocking for Busy Professional Women
Module 9: Boundaries and Protecting Energy
  • Content Focus:
    • Learn to set boundaries to prevent energy depletion.
    • Say no to energy-draining commitments and protect personal time.
  • Action Steps:
    • Identify one area where you need a boundary
    • Set and communicate the boundary
    • Practice saying ‘no’ this week
  • Included Worksheets/ Resources:
    • Guide to Identifying Areas That Need Boundaries
    • Script for Setting and Communicating Boundaries
Module 10: Micronutrients for Energy
  • Content Focus:
    • Understand the role of essential vitamins and minerals in maintaining energy.
    • Key micronutrients like B vitamins, magnesium, iron, and vitamin D, and how to incorporate them into your diet.
  • Action Steps:
    • Add one micronutrient-rich food to each meal
    • Track your progress
    • Plan and prep a nutrient dense snack
    • Get outside for 15 minutes daily
  • Included Worksheets/ Resources:
    • Guide to Easily Adding Micronutrients to Each Meal
    • Guide to Easy Nutrient-Dense Snacks for On-the-Go
Module 11: Supplements to Support Energy
  • Content Focus:
    • Explore evidence-based supplements to complement your diet and support sustained energy.
    • Safe and effective use of supplements like vitamin B12, magnesium, iron, and adaptogens such as ashwagandha and rhodiola.
  • Action Steps:
    • Assess your needs
    • Research or update your multivitamin
    • Try one new supplement
    • Track your progress
  • Included Worksheets/ Resources:
    • Comprehensive Guide to Supplements for Energy
Module 12: Reflection, Progress, and Long-Term Energy Strategies
  • Content Focus:
    • Reflect on progress and create a plan to maintain energy-boosting habits.
    • Recap lessons, celebrate successes, and plan for sustainability.
  • Action Steps:
    • Reflect on your progress
    • Create a personal energy strategy
    • Schedule a check-in
    • Celebrate your achievements
  • Included Worksheets/ Resources:
    • Guide to Creating a Personal Energy Strategy

How the Program Works

  • Duration: 12 weeks, with one module per week.
  • Time Commitment: About 15–30 minutes per day for learning, reflection, and action steps.
  • Structure: Each week includes a teaching session, action tasks to apply what you’ve learned, and reflection prompts to track your progress.

Tools and Resources

  • Journal or Notebook: For tracking progress, reflecting on lessons, and setting goals.
  • Meal Prep Supplies: Containers, grocery lists, or apps to help simplify planning.
  • Comfortable Clothing: For active breaks or movement practices.
  • Calendar or Planner: To schedule time for action tasks and reflection.

Tips For Success

  • Start Small: Focus on one or two changes each week to avoid feeling overwhelmed.
  • Stay Consistent: Small, consistent efforts create long-term change.
  • Be Flexible: Adapt the tasks and lessons to fit your unique lifestyle.
  • Celebrate Wins: Acknowledge your progress and reward yourself for your efforts.

Frequently Asked Questions (FAQs)

  • How much time do I need to dedicate?
    About 15–30 minutes per day for learning, reflection, and action steps.
  • What if I fall behind?
    Don’t worry! The program is designed to be flexible. You can catch up at your own pace. The most important thing is to keep going and stay committed to your progress.
  • Will I have access to the content after the program ends?
    Yes, you will have continued access to all the program materials, so you can revisit the content and resources whenever you need them.

Your Next Steps

  • Complete Week 1: Begin by creating a plan for success and setting up your environment.
  • `Prepare Your Materials: `Gather your journal, plan your schedule, and make time for reflection.
  • Reflect on Your Goals: Write down what you hope to achieve during this program and why it matters to you.

This program is your opportunity to prioritize your energy and well-being in a way that feels manageable and meaningful. Remember, progress is about consistency, not perfection. Take it one week at a time, and trust that the small changes you make will lead to big transformations.

Let’s get started!