Five Ways You Can Get More Restorative Sleep

Want a wonderful night sleep and wake up with more energy?

Then the very simplest and most effective way to accomplish this is to sleep better and to sleep more.

Of course this is somewhat easier said than done however if you’re someone who struggles with their sleep, or if your sleep hasn’t been as deep or as rewarding as it should be.

If you find yourself in that situation, try these five tips that should help you considerably with the quantity and quality of your rest:

1- Go for a Run

Not when you’re about to go to bed but earlier in the day. This will help you to burn more energy, thus making you more tired when you hit the sack. At the same time, if you take your run outdoors, then you should find that the combination of fresh air and daylight also help you to sleep better as well as to regulate your internal body clock.

2- Have the Window Slightly Open

Commonly people make the assumption that they will sleep better if they are warm. While you want your body temperature to be warm though, the ideal surrounds are actually slightly cool. This emulates the way we would have slept in the wild and helps us to better regulate our temperature.

3- Take a Hot Shower

Taking a hot shower right before bed will help you to relax your muscles and at the same time will stimulate the release of sleep hormones like melatonin. It also increases the production of growth hormones, also associated with better sleep and recovery.

4- Have Half an Hour to Relax

Half an hour before bed, take your phone into another room and plug it in. At the same time, turn off the TV and make a conscious effort to relax and to do something that you will enjoy. This will help you to unwind and to let go of the stresses of the day. What’s more, the lack of bright screens will help you to avoid stimulating the production of cortisol.

5- Take ZMA

ZMA is a supplement containing zinc, magnesium and vitamin B6. It is used by a lot of bodybuilders as a means to increase their testosterone levels to enhance muscle building and recovery. At the same time though, it also has the added benefit of encouraging deeper and more restful sleep. Take two capsule half an hour before sleep on an empty stomach and you might notice an improvement.

6 – Get Rid of Your Stress 

When worries, anxiety, anger, greeve or un wellbeing, diseases or illnesses
keep you out of your normal sleep rythme, take a look what my Health Tracking codes therapy can do for you. Long term imsomnia leads to an auto-immune disease and worse. So Get Rid of your Stress, although you might think you don’t have stress…….everybody has, so you’re not alone.

Go ahead and check out the above mentioned pages on this website.

Seminars in France : Relax & Master Your Stress

Relax and Master Your Stress

Are you suffering from Burn-Out, Chronic Fatigue,
recovering from Chemo-therapy, experiencing headaches every day,
or do you just feel exhausted, depressed without knowing why ??

You definitely need a break ? You crave for silence ?

Whatever disease has taken command over you,
it should be stopped.

Not only that, but it should also be healed.

During the live “Relax and Master Your Stress “  seminar

we are going to solve the underlying problem :

( Zie Nederlandse versie hier : http://www.montolza-prosperity.com/master-stress-bootcamp-frankrijk/  )

Rebuilding Your Energy  &  Master Your Stress !

That is what spiritual healing does.

You will learn how to get your immune system on
track 100%, 
and keep it there by working on your
Chakras, re-activate your meridians as well
as your glands.

During a 5 Day seminar, starting Monday and ending after the Friday dinner, here in the silence and calmness of the south of France you can relax and learn to understand how your body, mind and spirit are connected and how important it is to be able to maintain this balance.

After this seminar you will know how to easily maintain and
refresh this energy flow for the rest of your life and also

how to be the Master of your life, your Stress and your Energy..

In those 5 Relaxing Days, we will cover : ( in Dutch and/ or English)

  • Return to calmness via Zen meditation- techniques
  • The use of Universal Energy
  • Healing your Chakras
  • Input of Life Force power with Tibetan exercises
  • Solving your stress points with :
  • The Health Tracking Codes.

Every morning we will do 3 to 4 different easy exercises,
have coffee or tea breaks, and lunch.

Discuss what we learn and find your individual stress points.

Daily work with the Health Tracking Codes in
the morning and before dinner.

All the exercises are easy, very relaxing and are fun to do.

In the afternoon, after the lunch, there is time to go for a walk and/ or make a painting or just spend some quiet time alone in the garden .

Also you will have the opportunity to book for an Indian headmassage.

Singing exercises will also be part of the relaxation programme.
Singing is essential for your health, whatever voice or sound you have.
There is a method to learn this easily and is great fun.

The workshops start on a Monday and last 5 days, finishing Friday dinner time.

Lunches, dinners, coffee, tea, drinks are all included during your stay of 7 days.

This seminar week will be a real retreat!
No worries about cooking or shopping.

After this relaxing week of healing you will be able to :

  • Keep balance in your body and mind,
  • Prevent illnesses
  • Stay vital and energetic.
  • Be able to solve problems easily
  • Boost your auto-immune system
  • Master Your Stress
  • Heal Yourself and your family.

This week is life-changing and worth a fortune.

Besides all of the above you’ll receive some extra Bonuses :

  • Meditation Audio  ( MP3)
  • Self Hypnosis Audio on MP3
  • E-Book   ” Basic Steps  with the Health Tracking Codes “
  • Your self-made painting or piece of Art
  • Free subscription to the newsletter “ Keep Your Health in Balance ” – www.FollowMercedes.com
When and Where : 

the Montolza Prosperity Centre in Marminiac
In week : 22 – 24 – 27 and week 36

and at the Domaine de Montsalvy in Dégagnac

in 2017 :

Week 15 : friday 7 april  – friday 14 of April

Week: 20:  sunday 13 – sunday 21 of May

Week 38 :  sunday 17 – sunday 24 of September 

Week 40 : sunday the 1st  – sunday 8th of  October

And we expect you from the Friday or Sunday and you are our guest all-in for 1 week.
So even before the seminar starts you are welcome in one of the Gîtes at :

Domaine de Montsalvy  ( www.domaine-de-montsalvy.com)  in  ( 46340) Dégagnac,

a lovely

  • 18th Century Farmhouse (available as a gîte late June to early September)
  • 4 Hectares of idyllic mature gardens, walnut groves and woodland
  • 6 Gites
  • Table d’Hôtes (evening meals)Swimming Pool of 100m2, Tennis court and Wifi Internet

The seminar is all-inclusive, ( housing, breakfast, lunch and dinner,
drinks ) and all course materials.

All of this would normally costs  ( € 1275,-)
But, if you promise to write a 
testimonial
we will offer you this amazing week for :
   € 995,-  all inclusive 
so you save almost 300 euros by writing a few lines!
There are only a limited number of seats available
( max 7 persons) so decide NOW.
Please send your name and e-mail address  and telephone number to : 
montolzabizz@gmail.com

with this title in the header :
Will Join Master Your Stress Seminar week ……

 And I will send you the registration form.

You can fly to Aeroport de Bergerac, a lovely little airport only one hour’s drive away.
Or fly in to Brive-la-Gaillarde, or Rodez or of course Toulouse.
This touristic tour gives you the
opportunity to enjoy the lovely landscape and some old villages
of this part of France.

Your relaxing Seminar week starts immediately!

cordes sept 15 

Mercedes Choufoer,

Your Bio-Energy Therapist and Coach.

 

 

 

 

Simple Ways You Can Give Your Body an Energy Boost

Are you starting to feel sluggish? Perhaps it’s getting to 4pm and you’re starting to feel your body slow down. Or maybe you’ve just woken up and you’re struggling to overcome that sleep inertia?

What then can you do to wake yourself up and to feel much more invigorated… right now?

Here are a few tricks you can use to instantly give yourself more energy:

Splash Some Cold Water

Splashing some cold water on your face can instantly give you an energy boost for a number of reasons. One benefit of doing this is that it encourages blood flow to your face and thus your brain, giving you a little more fuel for thinking and staying awake.

Moreover, the body reacts to cold by producing more norepinephrine. This is a stimulating neurotransmitter which helps us become more focused and more awake!

Workout

A quick workout is fantastic for boosting energy. This doesn’t have to mean going to the gym and lifting weights either. Simply doing a few press-ups can help to get your blood flowing, to produce endorphins and to clear away brain fog.

In fact, if you can’t muster a few press ups, even just jumping up and down lightly on the spot is a great way to boost your energy levels.

Do Something You Love

Sometimes the worst thing you can do for your energy levels is to ‘power through’ when you’re feeling tired and lethargic. Instead, try doing something that you really enjoy for 10 minutes – whether that’s playing a computer game or reading a chapter of a great book. This will re-engage you and bring back some enthusiasm which is excellent for energy.

Another strategy? Remember why you’re doing what you’re doing. Is your objective money? Is it passion? Are you biding your time? Find that focus and it will help you power through with more enthusiasm.

Go and Feel the Sun

Go and stand outside for a moment and feel the sun on your face. This is highly invigorating and will help to remind your body clock that it’s still day time, while at the same time triggering the production of vitamin D and other important hormones.

Have Some MCT Oil

There are countless supplements and foods out there that can give you a boost in energy. MCT oil though (found in coconut milk and oil) is one of the best there is and will hit you with an instant supply of usable energy.

If you want to know more how to have unlimited energy…take a look here:

“Limitless Eneergy “- ebook ( soon public )