How many times over the past year have you declined a social invitation because you were just too tired? Whether it was a friend’s birthday party, a sneaky wine at the local bar after work, or even a hot date, a shocking 60% of us have cancelled a plan or engagement because we were too exhausted from a day at work or running around trying to keep our home in order.

It can often be difficult to fit everything we need to do, into just one day. Rushing from meeting to meeting or looking after the kids, the household and sorting dinner, it seems like we could all do with a few more hours each day. Sadly though, unless the earth decides to spin slower, that’s not going to happen. Instead we need to learn how to manage our time better and find ways to keep our energy levels up naturally.

Luckily for you this live WebTV show, professional life coach Rebekah Fensome will be on hand to answer your questions and offer some great tips on how to get organised and increase your motivation and energy– bringing a better balance to your life. She’s joined by Sandra Peirce from natural ginseng range, Red Kooga.

A: Rebekah Fensome, professional life coach

B: Sandra Peirce, Red Kooga

H: Hello I'm Katy Pullinger and welcome to the Lifestyle Show. So how many times over the past year have you declined a social invitation because you were just too tired? Whether it was a friend's birthday party, work drinks or even a hot date, a shocking 60% of us have cancelled a plan or engagement because we were just too exhausted be that after a day at work or running around trying to get the house in order. Well joining me today to offer advice on how to get more out of life is professional life coach Rebekah Fensome and from Red Kooga Sandra Peirce. Hello ladies, how are you today?

B: Hello

A: Hi

H: How are you today?

B: Good thanks

H: Thank you very much for joining us. Now in today's world we are of course, you know having thrown so many technological advances and gadgets and this and that that are supposed to actually make our lives more easy, especially compared to what our grandparents had to deal with – so why are people finding that they're actually more stressed than they used to be?

B: Well I think it's very true that today women's lifestyles are more hectic than they've ever been before. People are juggling work and home commitments, and people just aren't finding enough time in the day to actually get everything done. In fact some research released today by Red Kooga found that women want on average an extra four hours a day, which actually amounts to another day a week, just to complete all the tasks they have, and on top of that, throughout the day, 40% of us are actually finding that we get so tired or lacking in energy that we're unable to function properly or just can't concentrate to the end of the day

H: And I mean why is this? Why are we finding it more difficult now? Is it just there's – giving ourselves bigger goals maybe?

B: I think so. I think Rebekah's certainly – being a life coach – has a lot of ideas about how we can sort of balance that work and life – the commitments

A: I think more than anything women now feel they want to do everything

H: Yes

A: You know they want a career, they want the family, they want to have the partner, the friends, all the interests, they want everything and why shouldn't they? But then obviously that puts on added stress and pressure onto them, in that they want to do all those things really well, and that obviously means that they need more and more time. So the key really is that they need to be super, super organised

H: Right

A: And time management is a big part of that, as well as understanding that they still need that balance because they need to keep their energies high in order to be able to carry on the way they're carrying on, because there is only one of them after all

H: And I mean there are certain role models I think that a lot of women have nowadays that you see being superwoman, you know people like Michelle Obama for example who literally seems to be – superwoman, and I think what we have to remember as well is that they do often have a team of people behind them helping them and maybe you know spreading the workload

A: And I think that's really crucial that these women need to say to themselves well look, I can't do everything on my own, I do want support, I do need support, and not be scared of asking for help, and just delegate, delegate, delegate as much as possible. It shows actually a good manager, someone that's able to do that, and just having the confidence and being assertive enough to say no to things,

H: Sure

A: You don't have to be a "yes" person to prove that you're good at everything

H: Yes. Now you've got quite a number of tips haven't you? Now where can our viewers find out a little bit more about how they can help themselves?

A: Well we have a website which is up and running and that's got all my tips on as well as more information about Red Kooga which is great, and it's redkooga.co.uk, so you can find even more information on there

H: Brilliant stuff. And we can actually find out a bit more on things like Red Kooga which are quite readily available and might just help you out a little bit during the day

B: I think women do put a lot of pressure on themselves, so we do – you know – need to give ourselves a break sometimes, and we can't all be wonder women, but there are a few things that you can do just to help you get through the day, or give you that extra boost in the evening if perhaps you don't feel like going out. In fact some of the things that suffered most in our research we found that most women, the first thing to go would be getting fit and healthy, healthy eating – quite important things in the aspect of our personal life and 50% of us will reach for – you know – an artificial stimulant like a fizzy drink for example

H: Right

B: Or experience that 3 o'clock slump in the afternoon, when you just can't quite motivate yourself to finish off that piece of work, whatever it might be. And what we're sort of suggesting is perhaps trying a natural alternative, for example Red Kooga natural energy release is a supplement which contains the herb Ginseng and this has actually been known for thousands of years for its properties for promoting vitality and mental alertness. So it can actually give you that boost when you need it, but it's a natural form of – you know a ntural way to actually give you a bit more energy

H: What exactly is it, is it from a flower, is it a herb?

B: It's actually the root of the plant that's used in this particular supplement, and it's been actually – as I say – used for thousands and thousands of years, in fact in sort of ancient times, emperors used to value it so much it was worth its weight in gold quite literally. So it's a well-known supplement, but I think we're all guilty of sort of turning to the chocolate bar or whatever it might be and a natural supplement is really worth having a go with, because it will give you that sustained energy, also it will give you a boost just when you need it

A: And I think more importantly you need to lead a healthy lifestyle

H: Yes

A: If you're going to cram so much into it, so actually the health aspect of food should come first because it actually enables you to get more done and be more productive, so if you're eating healthily, exercising, that means that keeps your immune system higher so you know you're not getting ill and you're able to do these tasks as you want to do them, and having a natural supplement is really important rather than, as we say, reaching for the more unhealthy things, because then that locks you into this vicious cycle of unhealthy patterns of behaviour which will only mean our downfall, and actually leads to things like de-motivation and feelings of unhappiness, which is just, you know a sliding down scale

H: Yes and obviously eating more healthily and doing more exercise will actually release those natural endorphins which will make you feel better as well, and you know you only really need to be doing – what is it 30 minutes a go really with exercise, and there are so many things you can do in your own home, and I know a lot of women, if they've got kids then they've got to think about whose going to watch the kids and whose going to do that? But if you can jump up and down in front of a video while your kid's in the baby bouncer then maybe these things can work

A: Yes, yes

B: It's just so important, I mean I think we all agree that it's quite difficult to get to the gym or go on that run, but we feel an awful lot better afterwards, and the research also showed that in fact 28% of us go home at the end of a day feeling dissatisfied because we haven't accomplished everything we wanted to, and this can lead to frustration and as Rebekah said it's a really vicious cycle so you might feel de-motivated and go into work the next day actually not being productive that day either, so actually taking that time to exercise and if you need a bit of a boost taking a supplement, actually doing these – taking these small steps can really help for – you know a more fulfilling life

H: A little bit here and a little bit there

B: Yes absolutely

H: Softly softly. We actually have a question from Emma who says "my house is always a mess with piles of clothes and make-up everywhere" – which I'm sure sounds familiar to other people – "it's really getting me stressed out, I want to be more organised but we lead such busy lives, what can I do?" Now there's nothing worse than walking into your home after a day of work, or doing whatever it is that you've been doing, just to see an absolute bombsite. What can you do?

A: Well I mean – as I said delegation's quite important so there – is there other people in the household that can help out with admin and chores and things like that, or can you bring someone in, like a cleaner to come and help you with something like that, but also just a bit of time organisation, prioritisation of tasks and goals and being realistic with yourself during the week of what can I actually really achieve this week, rather than thinking I need to do everything

H: Yes and also clear out the clutter I think is a good way of – trying to make some space for yourself and you know like – we keep getting these charity bags through the door, that you know ask you to fill a bag, and I tell you what, it has made me feel brilliant, not just because I'm giving something to charity but because I've de-cluttered a load of cupboards and it is brilliant, all these things that you can do

B: I find that writing lists is just invaluable to me, because you can actually physically tick off these tasks. You feel better about yourself already and you can move onto the next task feeling quite satisfied, actually one thing is completed and out the way, and you know if there isn't time for it that day then it carries onto the list for the next day, and that applies to your personal life as well as your work life I think

H: For sure. Right let's try and get through some more questions. Now Lucy from Colchester says "to my partner's frustrations I often lack energy and feel the need for a mid-afternoon nap. This is something my parents also do, is it hereditary or should I seek out more exercise?" Who wants to go on that one?

B: Well unfortunately we're not all in the position where we can have an afternoon nap, I'm sure we all feel like one sometimes

H: I'm jealous of that!

B: Yes! And of course sleep is extremely important and if you do really feel you need sleep then you know really you should try and rest where you can, but if you feel like you need sleep during the day, I would sort of perhaps take a closer look at the lifestyle and how she's balancing her day, but I would certainly have a look first of all about the lifestyle, the diet, you know there's nothing that can really replace sort of a healthy, balanced diet, and drinking plenty of water, keeping hydrated, that kind of thing, really does help with general energy levels and vitality. But you know I think there's lot of different things that you can try. We don't really want to be sleeping during the day unless we really have to, so yes I'd suggest perhaps trying to reorganise a bit and trying an energy supplement

H: Yes and getting an early night and – well trying to get enough sleep if you can

B: Getting enough sleep – yes it's essential for all of us, and getting into a routine obviously, going to bed at the same time every night and getting up at the same time every morning, you know it's very well known for getting yourself into a pattern

H: And there are so many ways to be able to quickly get that healthy fix in terms of you can get a smoothie and you can get those juices and you can - you know trying to get your 5 a day, I think – that's a pressure on people! I think people think have I had my 5, have I had my 5? But you – you can find ways to simplify it can't you?

A: Yes and it's natural sugar, so it's natural energy, your body knows what to do with it, so if you grab some blueberries or strawberries or some nuts or seeds, you know all you're doing is going like that – and it takes a second, just have them around you, have bowls of fruit around you, have bowls of seeds around you, so it's just as easy to pick that up as it is a sandwich or something that's just not as good for you

H: And you don't have to miss out on all the good things, you know you can still have you know, that cheeky glass of wine or that piece of chocolate cake or something that you want, as long as you're balancing it with everything else

A: It just needs to be a smaller portion of the week, so it's 10% of the week, not 80% of the week

H: Not every day! Right Dameza says "it's so dark, wet and miserable outside, I think I'm affected by Seasonally Affected Disorder. Strange because I don't normally feel so low, but it must be that this winter has just been brutal." I'm sure there are probably quite a few people who are feeling that way this year

A: Yes it does feel like a long winter, I mean for SAD – or S-A-D to actually get diagnosed it's best to go to a doctor to ask their advice

H: Of course

A: On that because maybe there is a problem there, but yes when the nights are drawing in quicker then of course, you need a bit more sleep, you need a bit more hibernation, you just know that about your body. You know that maybe you need an extra hour or two during the winter and less in the summer

H: Ok great, well let's just see if we can squeeze another picture in – picture in? Question in. Amelia says "I already take multi-vitamins, is it ok to take an energy supplement as well?"

B: Well broadly speaking yes, I mean it would depend on which supplement Amelia's actually taking. Some energy supplements actually already include multi-vitamins, so just keep an eye out for that. And you know as I say it will depend, so broadly speaking yes that would be fine

H: Right well we're coming very nearly to the end of our chat, so Rebekah can we just have a few more of your top tips perhaps to finish things off?

A: Yes. Goal-setting at the beginning of the week, really important, realistic goal-setting, knowing what those actions are to achieve those goals, and really important, reward. So reward every day, even if you just complete 80% of what you set out to do, bit of a pat on the back, just to keep the motivational levels high

H: Yes

A: Really important

H: Yes treat yourself to just a nice bath with no one else around

A: Yes it doesn't have to be an expensive item, it can be something that's just, you know, nurturing

H: Yes I think again it comes down to time for everyone, so maybe your treat will be that you've put aside half an hour at the end of the day

A: Yes absolutely

H: Well there we go. Well thank you so much for joining us today, and that really is all the time we have for today, but for more information and to see some of Rebekah's life-coaching tips, visit redkooga.co.uk, so thanks for watching, we'll see you soon and thank you to Rebekah and Sandra for joining us

A: Thank you

B: Thank you

H: Take care