Sara Louise Fox
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You Can’t Pour From An Empty Cup

Over the years I've learnt to better manage my energy and spot the signs that I'm feeling run down earlier. I believe this has been key to avoiding the colds and flus that come around - particularly at this time of year.

I believe in working better and feeling good, and getting sick doesn't help with any of that. If you're getting sick regularly, it might be because you're trying to "pour from an empty cup," trying to give more to everyone else (clients, kids, significant others, you name it) than to yourself. You may not think of yourself as being burnt out, but getting ill - whether it's through headaches, migraines, colds, or infections - is often like a "mini-burnout." That's a guaranteed way of interrupting your fun and fruitfulness.

So here are three ways of keeping yourself "topped up" so that you are less likely to have those "mini-burnouts" that could stop you in your tracks...


#1 - Top Yourself Up - Literally - With Water

Drink water

Water literally keeps your body and your cells functioning normally. If I drink less than the recommended 1.5 litres a day then I notice I feel low in energy and if I do that for more than three days in a row I feel horrible. I'm at my best when I drink 2-3 litres, but even if you add one or two glassed to your day, I'm sure you'll notice a difference.


  • Keep a pint of water by your bed and drink it as soon as you wake up. 
  • Keep a 1 litre glass bottle on your desk and aim to drink at least two during the working day. It makes it easier to measure. 
  • On the road all day, carry a bottle of water with you to sip as you move around. 

#2 - Top Up Your Sleep

Get more sleep

​Consistently getting too little sleep is a sure way to run yourself down. The odd late night here or there is one thing, but lose out on sleep for too many nights in a row and it can have a very real effect on your brain power and for me it knocks my immunity too - especially if I also let myself get dehydrated.

It also affects other aspects of your well being. For example, the less sleep you get the less healthy your food-choices are likely to be, because your body will produce more of the hormones that tell you you're hungry, and less of those that tell you when you're full, so you end up eating more of the wrong things. I found this great video on how much sleep do you need. It's definitely an eye-opener.


  • Set a timer to remind you to start getting ready for bed. 
  • Create a wind-down routine for the end of the day to tell your body and mind to start switching off. 
  • If you can't get enough sleep at night, schedule a nap into your day to top yourself up.

#3 - Top Up Your Nutrients

Eat more veg

This is usually the final straw for my body. If I don't get enough fresh fruit and vegetables for extended periods of time my body eventually says - STOP (and makes me stop) especially if it's combined with not doing enough of tips 1 and 2.

If I have some kind of fresh fruit and veg with most of my meals, or have a green smoothie at some point during the day, my energy levels increase quickly, meaning I can put more energy into my client work and work on my business. I could pull on my old personal training days and start getting into super-foods, macro and micro nutrients, but I believe in keeping it simple. Organic is best but just start with what's easy for you to integrate into your daily routine. 


  • Filling half your plate with vegetables before adding the rest of your food to your plate will ensure you have plenty to top up.
  • In the winter, try adding vegetables to food you are already eating - a handful of spinach or some peas can be stirred into lots of dishes. 
  • Blending some greens into a home-made smoothy or soup can be a yummy way to sneak a portion or three into into your diet. 

It's the combination of the three that I find most important. If I let all of them go at once, then the bugs get me even more quickly.  There is obviously a lot more you can do to boost your health and immunity, but if you just want something simple and easy to implement, these are my suggested starting points. 

Over to you...

How do you stay topped up? Do you find yourself having "mini-burnouts" and getting sick regularly? I love to read your tips, tricks and insights, so please share in the comments box below.

About the Author Sara Louise Fox

I am passionate about women in business achieving success in a way that works for them and making the changes they need to make in order to make that happen. However, though change can be exciting it can also be scary, triggering behaviours that might not make sense to you (procrastination or self-sabotage anyone?). I help entrepreneurial women to navigate change with more clarity, confidence and courage so that these behaviours can be dissolved and they can move forward with ease and flow. If that sounds good, I'd love to hear from you!

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