Every one of us desires to be fitter, healthier and have more energy and vitality everyday. However, with our busy lifestyles, there are some days we need a little “something” extra to help get us through. Before you head off to the vending machine or down a double espresso coffee, consider implementing one of more of these “7 Quick Energy Boosters” instead!
#1: Eat Breakfast to Kick Start Your Metabolism
If you’re not eating breakfast, you are setting yourself up for a lowered metabolism; late afternoon energy slump and potential late night binge which leads to weight gain, which leads to…..
disappointment. You can’t ask your body to take you through a 24-hour day on only 1 hour worth of food. You get the drift! No breakfast means our body will hang onto every ounce of energy it has so vital organs can survive. It slows down to go into preservation mode which is basically – slowed metabolism. If you need some breakfast ideas, I recommend “Change Your Plate, Change Your Life” recipe book by Tracie Fountain. www.traciefountain.com.
#2: Drink More Water
This bit of advice of advice is not to be taken lightly. Water has many important jobs and the most important take away is that it’s important to have fluid balance between what is going in and what is going out. If you’re feeling tired, drink a glass of water and see if your energy perks up a bit. Also, if you’re feeling hungry, drink a glass or two of water and see if your hunger pangs subside. Dehydration can mimic hunger as well as cause fatigue. Aim for 64 to 96 ounces per day. It’s calorie free and a great energy boost!
#3: Strength Train and Move Your Body
Muscle burns more calories than fat. So to burn more calories and rev up your metabolism, you’ll need to add 2-3 days per week of progressive resistance strength training that targets every major muscle group. According to the American College of Sports Medicine, adults need 150 minutes of moderate intensity exercise per week. If weight loss is your goal, aim for 300 minutes of moderate exercise per week. There are so many creative ways one can do this. If you’re not sure how to start a strength training program, contact me at www.commit2bfitwi.com or moc.i1503222189wtifb15032221892timm1503222189oc@ne1503222189raK1503222189 and I will get you moving and feeling better through my small group personal training sessions.
#4: Protein Power
It’s all about balancing your protein, carbs and fats. Go with “clean” foods that are as close to “mother nature” as possible without preservatives. Add variety of colored fruits and vegetables and go “organically grown”, shop local food markets and farms. 40% of your daily calories are to come from lean protein like fish, chicken, legumes. According to the American College of Sports Medicine, adults need to consume 1.2-1.7 g of protein per kg of body mass. Ex: 150 lb person (68kg) would need 81.6-115.6 g of protein per day.
#5: Stress Relief
Stress is inevitable, however, we don’t have to let it “push” us around. When you find yourself stressed, take this “5-minute breathing boost” to calm your body and mind. Sit relaxed in a chair with feet on the floor, hands on your lap and close your eyes. Inhale through your nose for a slow count of 3 and hold at the top of the breath for 7 counts and slowly exhale through the mouth for 7 counts. Do this for 2-5 minutes and let the power of your breath boost your energy and distress your mind.
#6: Eat More Frequently
Most of our days center around 3 main meals of breakfast, lunch and dinner. Try eating more frequently throughout the day by adding in a mid morning and mid afternoon meal/snack that consists of a protein/carb combo worth 200-300 calories. Ex: medium apple with 1 T of natural almond butter. Keep your daily calorie recommendation in mind by dividing your daily calorie goal by 5 and see what your calorie range is per meal. Ex: 1200 calories divided by 5 is 240 per meal. Try it and see if this might not keep your energy consistent throughout the day.
#7: Intensity Is Key
The days of steady state cardio are gone! Boost your energy and metabolism by short bouts of high-intensity interval training called HIIT. Your metabolism stays elevated for hours as well as you burn more calories after the workout. Here is an example workout: Perform each of the 4 exercises for 20 seconds all out fast pace followed by 10 seconds of recovery. Do this for 8 total rounds which = 4 minutes. Ex: Jumping Jacks; Mt Climbers, Squat to Alternate Front Kicks; Jump Squats. It does work!
These are just a few suggestions on how to boost your energy. You are eligible for a free no obligation 15-minute phone consultation to discuss how you can take your fitness to the next level. Book a 15-minute consultation through www.calendly.com/commit2bfitwi
. I look forward to hearing from you!