I’ve Lost All My Energy 😭

“Sleep is an investment in the energy you need to be effective tomorrow.” – Tom Rath

You guys, I turned down powder skiing last week. We finally got snow—like, a lot of snow—and I had multiple invites to go backcountry skiing. But I said NO. I was so heartbroken, and I’m still feeling it. 😭💔

Life’s Been Rough:
This past week has been a tough one. The main culprit? A nasty, annoying cold. And while I’ll take a cold over the flu any day, sometimes a cold throws me for a loop. I know I’m sick, but I try to convince myself it’s just a cold—like I can push through a sore throat or a stuffy nose. But here’s the thing: it’s not fine. My energy’s been shot. And just when I think I’m on the mend and ready to do something (like work out or hit the slopes), my energy completely tanks again. So when my buddies sent out an invite for skiing, I listened to the smart backcountry advice and said, “No way.” I couldn’t risk heading into the mountains feeling this drained—especially not in freezing temps, hiking up the mountain, skiing down, and trying to keep up with the group for eight-plus hours. And dang it, my friends had an epic time. 😞

Challenges Galore this Week:
On top of the cold, things got even more chaotic. Charlie had her Valentine’s party, so we spent the day prepping, cleaning, and decorating. (Picture 20 first graders, hyped up on sugar and excitement.) And to top it all off, our sweet pet rat, Seashell, got sick and passed away. 😢 So yeah, this week was tough, and to be honest, sleep was pretty elusive.

All of this has me thinking a lot lately:

• How important sleep is.
• How fragile life is.
• How essential health is to living a full, badass life.
• And how do people with low energy function daily?
• What can I do to avoid getting sick in the first place?

Still with me? Hang tight, because this month’s Elevate Livin’ Life isn’t just me venting about my rough week. I’ll be sharing some helpful tips on something that’s been top of mind: sleep, which is also one of the buckets of the Health Wellness Spectrum. Trust me, this week was a powerful reminder of how crucial it is for everything in our lives to run smoothly.

If you missed our last conversation about the Health Wellness Spectrum and the eat bucket, check it out here. And stay tuned as we dive into the importance of sleep this month—because when you’re not getting it, it really does throw everything off.

My Favorite Sleep Tips:
I’m not here to bore you with the basics about sleep and why it’s important—we all know that, right? If you don’t, though, just hit up Google real quick. But what I do want to share are some of my favorite sleep tips I’ve picked up while diving deep into this topic. So, let’s jump in:⏰ Set an Alarm Clock Daily

• There are some fascinating studies on the power of waking up around the same time every day. Sorry, no more sleeping in on weekends. The idea is to create a consistent “wake window,” keeping your wake-up time within 45 minutes of each other every day. Now, if you’re someone who barely sleeps during the week and finally has a chance to catch up on the weekend, sleep in! But if you’re lucky enough to consistently get 6-9 hours of sleep during the week, I highly recommend keeping those wake times consistent even on the weekends. You’ll find yourself less groggy, more energized, and in a better rhythm overall.

🛌 Control What You Can Control

• Got a sick teenager coughing all night? If they don’t need you, put in the earplugs. Does your partner wake up earlier than you and turn on the closet light? Pop on that eye mask. Is your 7-year-old a night owl (yup, guilty here)? Well, I’ve had to lay down the law—no coming into our room after I go to bed. It’s a learning process, but respecting sleep schedules is key. What small changes can you make to improve your sleep environment and ensure you get quality rest each night?

🏋️‍♀️ Do I Sleep or Do I Train?

• If you’re an early morning workout warrior like me, you’ve probably had those moments where you’ve stayed up too late and wondered: should I sleep in or wake up and train? My favorite CrossFit coach, Ben Bergeron, talked about this and recommended this rule of them: if you’re going to get six hours of sleep or less, skip training and sleep in. If it’s more than six hours, then it’s okay to keep your training schedule. This advice has helped me make the decision to hit snooze (or not).

✈️ Jet Lag and How to Conquer It

• More on this coming soon! I’ve been geeking out on research about jet lag, and I’ll save all the good tips for another newsletter as I gather more insights. In the meantime, if you have any pro tips, share ‘em with me! I’d love to hear what works for you.

You Can Become an Early Morning Person..If You Want Too:

There are two types of people in the world: early risers and night owls. And they always seem to marry each other, right?

Okay, maybe not always, but it’s definitely true in my case! My hubby is a classic night owl, and I’m an early morning riser. I’ve spent years trying to convince him to join me on the “light” side and wake up early, but he always claimed it just wasn’t for him. Well, guess what? 2024 was the year! After 16 years together (woah, that’s a long time!), he finally made the switch. And now, it’s kind of annoying because I can’t ever sleep in anymore. 😊

So, how did he do it? Simple:
He started waking up early.

For real, he set his alarm every day and just got up. Let me tell you, when you wake up before 6 am, you’re excited to go to bed by 9 pm. Slowly but surely, he reset his internal clock (or more like forced it to reset!). I was curious if this was actually good for someone, to go against their natural tendencies and after some internet research, I found that while it’s possible for a night owl to shift, they may never completely change their natural tendencies, yet societal demands might make them feel healthier and better by becoming an early bird, which seems to be working for my hubby. 

If you want a step-by-step guide to becoming an early riser, here’s what ChatGPT suggests:

1. Light Exposure – Get bright light in the morning and minimize it at night.
2. Gradual Adjustments – Go to bed 15 minutes earlier and wake up 15 minutes earlier each day until you reach the desired wake/sleep windows. 
3. Behavioral Changes – Workout in the morning, eat breakfast at the same time every day, and avoid afternoon caffeine.

How to Get Healthy Again:

Because I am tired of being sick and really want to ski before this powder is gone, I asked my little AI buddy, ChatGPT,  ” can you give me tips to make you get over a cold faster”. Those results are: 

1. Prioritize Rest & Sleep 💤

• Your body needs extra energy to fight off the virus, so give yourself permission to slow down.
• Aim for 7–9+ hours of sleep and take naps if needed.
  • Ughhhh I’m the worst at napping!!! But I probably should give it a go….so, how do I convince my kids they should take a nap too?? 

2. Stay Hydrated 💧

• Drink plenty of water, herbal teas, and broths to stay hydrated.
• Avoid dehydrating drinks like alcohol and too much caffeine.
  • I’m a big fan of Throat Coat Tea, yummy! 

3. Load Up on Nutrient-Dense Foods 🥑🍊

• Eat whole, anti-inflammatory foods rich in vitamins and minerals.
• Vitamin C-rich foods (oranges, bell peppers), zinc (pumpkin seeds, chickpeas), and bone broth can support immune function.

4. Support Your Immune System with Supplements 💊

• Vitamin C – May help reduce the duration of a cold.
  • Truthfully, I’ve been drinking airborne daily for weeks because there is so much nasty stuff going around our town. 
• Zinc – Can support immune response (lozenges work best).
• Elderberry – Some studies suggest it helps with cold symptoms.
• Probiotics – Gut health is linked to immune function.
  • What do you take when you feel a cold coming on? What about when you are already sick? 

5. Use Natural Remedies 🌿

• Honey + ginger + lemon tea for soothing the throat.
• Steam inhalation (hot shower or bowl of hot water with a towel over your head) to relieve congestion.
• Saltwater gargle for sore throats.

6. Get Fresh Air & Light Movement (if possible) 🌞🚶‍♀️

• If you’re not completely bedridden, a short walk outside for fresh air and vitamin D can be beneficial.
• Gentle movement like stretching or yoga may improve circulation and recovery.
  • Do you think backcountry skiing counts as gentle movement?? 🤔

7. Take a Break from Sugar & Processed Foods 🚫🍩

• Sugar suppresses immune function, so minimizing it can help your body focus on healing.
  • Well shoot, I’ve been eating like crap this weekend. Between feeling crummy and craving comfort food to the treats we had for the party my diet has been no beuno! Oops.  

8. Don’t Overdo It Too Soon ⏳

• Even when you start feeling better, ease back into normal activity. Pushing too hard too soon can prolong recovery.
  • Ah yes, I definitely struggle with this one! Perhaps my 100 pullups yesterday was a little too soon. 😬🤦‍♀️

This Too Shall Pass:

I’ve been reminding myself lately that when you’re sick or injured, it feels like the world is ending, and this misery will never end. Or is that just me?? 😅 But just like last summer, when my cranky Achilles kept me from hiking as much as I wanted to, or the nasty cold I caught exactly one year ago (thanks to the germs on my Chilean flight), I know this phase too shall pass.

Yes, there’s a lot of unglamorous in-between stuff—physical therapy, rest, yada yada—but the point is, most illnesses and injuries are temporary. It’s all just part of the human experience. I’d rather fly to Chile, have an epic trip, and deal with a cold afterward, than not go at all. I mean, seriously, look at that photo! 😍 It was totally worth a few nights of coughing up a lung!

Also, just like the E-newsletter I wrote last year that talks about the silver linings of injury and illness (click HERE to read it), there was some good that came from being sick this week. Instead of backcountry skiing that day, I spent hours working on a work project I’ve been wanting to do for months! I covered for one of the gals on my team so she could go ski 10″ of powder, and I sat down with my hubby to plan out our Italian Dolomites trip. Nothing like planning for epic adventures in the future when you’re feeling like crap in the present! 

A Little Rat, A Big Impact:

Watching our sweet little rat slowly fade away was tough. She was this energetic, affectionate, adorable ball of life, and then suddenly, she was lethargic, refusing food and water, just lying there, quietly passing. It was heartbreaking. Charlie took it pretty well, I cried more than she did. It’s just such a powerful reminder of how fragile life can be. Yes, I know she was just a rat, and their lifespan is short, but still… it hit hard.

So, as I often do in these newsletters, I want to remind you—when you’re feeling healthy and alive, say yes to those soul-fulfilling moments. Get off the couch, get outside, and move! You’ll be better mentally and physically for it, and I truly believe it makes you happier. And hey, it’s not that cold out… even with the chilly temps coming, just layer up! If you really can’t stand the cold and snow, here’s a newsletter from a few years ago to help you push through those winter blues.

Thanks for reading along and listening to some of my griping! I hope you picked up a few helpful tips about sleep, recovery, and more.

What’s your number one tactic for staying healthy during cold and flu season? I’d love to hear what works for you! 

Stay Healthy,

-Kelli