Synergy E-News
 September, 2010
  "Happiness lies, first of all, in health." 
George William Curtis
Greetings to YOU and a Warm Welcome to our new Subscribers!
Have you ever heard someone say "If you don't have your health you don't have much?"  It's been 6 weeks since my surgery and I'm happy to share that my energy is back and stamina improving dramatically!  (I even gave my son a run for his money in a 1 on 1 basketball game this week, and am up to walking a 4 mile loop again with my awesome "sunrise energize" walking partners!)  Getting a glimpse of feeling vibrant again is exhilarating, and I'm deeply committed to my overall health like never before. 
Staying focused and energized gets harder as fall brings busier schedules, longer days and less flexibility.  If you're an overachiever like me, you may push yourself pretty hard trying to accomplish your goals and be productive.  You may find yourself tempted to skimp on your self-care thinking "when I finish my to-do list then I'll take a lunch break or go exercise."  Hmmmm... isn't it funny how the list keeps growing and you run out of time to relax for a few minutes?! (or is it just me?)
In this issue you'll find some "mini-break" ideas to keep your energy high throughout your busy work days, and a quick and easy vegetable soup recipe that will help you keep healthy lunches on hand.
Our family is heading back to our cabin through Labor Day.  If you don't have some R and R built into your schedule yet, I challenge you right now to block "YOU TIME" out on your calendar this weekend.  
Have a happy, healthy, high-energy day!

Upcoming Events

Septembr 2010
9 "Synergy Success Circle" Dinner Meeting at McAlister's 5:30-7:00 p.m.
15 "Synergy Success Circle" Lunch Meeting
at McAlister's 11:30a.m.-1:00p.m.
17 "Bounce back into Balance"JMU Retreat 
for Orientation Staff 
26 Chef's in BLOOM
JMU Festival Center 1-5pm
Self Care Affirmation:
"Energy flows where attention goes... I will choose to have a healthy, high-energy day!"

Did You Miss it? 
Now you can enjoy our past newsletters!

Is the "Synergy Success Circle" For YOU?
If you want to... 
*Enjoy Increased Energy, Confidence, and Self-awareness.
*Discover and use your Strengths in new ways. 
*Receive Tips to Working Smarter not Harder.
*Feel a Renewed sense of Clarity and Purpose.
Then the "Synergy Success Circle" has been created just for YOU! 
Great Quotes!
When you think energize, think exercise. Think movement.  Think circulation.  Think vitality.  Getting physical is one of the greatest ways to naturally cleanse the blood and all the body tissues.  Put simply, exercise is body purification.  ~Barbara Watson. C.N.C.
"Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you."  ~William James



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Take 5 to Energize!

"Mini Break" Ideas to KeepYour Energy High


Have 5 Minutes?

        Enjoy a glass of fresh, cold water with lemon

        Do 5 Sets of 5 Jumping Jacks

        Find humor in your situation, and laugh out loud!

        Send a note of appreciation to someone you love

        Breathe slowly and deeply 

        Read your favorite magazine

        Eat a high fiber snack (prunes anyone?)

        Write down everything you're grateful for    

        Jump rope for 5 minutes, taking short breaks

        Close your eyes and picture your happy place       

        Make a cup of soothing hot tea

        Do gentle, relaxing stretches

        Call or Email a friend

        Tell someone you love them

        Look at travel brochures and plan a getaway

        Crank up your favorite tunes and sing loud

        Make a date with a friend or loved one

        Read your favorite book of positive quotes

        Walk around the block or your office

        Write in your journal

        Lay down on a yoga mat

        Paint your nails a fun new color


 Have a little longer?

        Take a Nap

        Light a candle and meditate

        Tend your garden

        Walk your dog

        Take a Bubble Bath

        Walk at the arboretum or park

        Play silly games with your kids

        Get lost in Barnes and Nobles

        Listen to inspiring seminar or book on tape

        Savor a cup of coffee at your favorite cafe'


 Quick and Energizing Vegetable Soup Recipe

I make this yummy soup in triple batches and freeze individual lunch portions to grab and go.  It's a great way to keep things simple, convenient, inexpensive, and nutritious!

1 Batch will make 4 servings
2/3cup carrot
2/3 cup celery, chopped
1/2 cup diced purple onion
2 cloves of garlic
3 cups of chicken broth (you can use vegetable or beef also)
1 1/2 cup diced green cabbage
1 can mixed pinto and northern beans
1 tbsp tomato paste
1 can diced tomatoes
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp salt
1/2 tsp diced zucchini
 Directions:  In a large saucepan, sprayed with nonstick cooking spray or a splash of olive oil, saute carrot, celery, onion, and garlic over low heat until softened, about 5 minutes.  Add broth, cabbage, mixed beans, tomato paste, diced tomatoes, basil, oregano, and salt; bring to a boil.
Lower heat, cover, and simmer about 15 minutes.  Stir in zucchini and heat an extra 5 minutes.  Season with salt and black pepper to taste.  Serve hot with a sprinkling of crushed pita chips and shredded lowfat cheddar cheese.  Enjoy!


Synergy Life &Wellness Coaching is poised & honored to serve you in these ways for 2010:
Click for Testimonials: What do participants say? 
As a Speaker for an Event or Workshop
"Bounce Back into Balance in 2010...How to Rebound quickly from pressure with grace and ease.
One on One Resilience Coaching
Synergy = Shortcut...Invest in yourself. Seek out role models and mentors who can help you get from where you are to where you want to be. Speak up. Ask for help.  Contact Christina for more info and your copy of the Coaching Program Options Guide.
at the JMU Arboretum and Botanical Gardens! 
You've  been asking for an outdoor coaching option~what a wonderful way to get a fresh perspective!  Each session is customized to YOU, and YOUR goals for our time together.
The"Synergy Success Circle"
"The Success Circle has been created to help busy women balance their energy, purpose, well-being and success in their personal and professional lives.  Together Everyone really does Achieve More!


Hi, I'm Christina Kunkle, the founder of Synergy Life and Wellness Coaching.  My practice is dedicated to helping Professional Women squelch overwhelm and prevent burn out by promoting bounce-back resilience to stay focused, positive, & excited through challenges of work and life.
In addition to one on one coaching,  I facilitate keynotes, workshops, and retreats on topics related to Resilience and Work/Life balance. Do You know of a group that could use some inspiration and practical tips or curious about how coaching works?  Then I'd love to share with you what I believe to be  the most powerful tool for change on the planet!