1. Take stretch breaks: If you sit at a computer for hours a day like me, then it’s a MUST to take stretch breaks to keep your energy up. Take time during the day to get up, reach for your toes, pull up your foot for a quad stretch, upper body stretches for chest, neck and triceps. Stretching is going to get the blood pumping at greater volumes back to your brain. While your stretching, take deep breaths in through the nose and out of the mouth to increase oxygen to the blood. It may even release some feel good hormones like serotonin into the body. If you have never tried this at work, then start doing this even 1 x a day and you will feel more energized. Increase this to at least 1 x every 60 minutes. It only takes a few minutes and you will no longer feel sleepy at your desk.
2. Drink Powdered or Raw Greens every morning: This is a morning ritual for me. This is not breakfast, it should be consumed before or with breakfast. Mix 8-10 ounces of water or coconut water with a scoop of powdered greens (found in any health food store), or you can juice fresh greens if you have time. Most likely if you are reading this article, you don’t have time or energy to juice fresh greens so don’t sweat it! I use the powdered greens and it’s awesome! Having this before coffee is optimal. A Green Drink is also a great mid day energy booster! I drink it first thing in the morning because it boosts my metabolism and energy right away but if you are not in the mood to drink a Greens in the morning, the afternoon is a great option as well!
3. Drink ½ your body weight in fluid ounces each day: Sounds like common sense to drink plenty of water but you would not believe the number of people that are dehydrated on a regular basis. It’s astonishing! Major symptoms of being dehydrated are fatigue, feelings of false hunger, constipation, and it also slows down your overall metabolic rate. Check your intake and make sure your staying hydrated.
4. Eat light lunches to avoid the midday food coma: Salad with protein and an apple, or a shake is usually the play for lunch. Keep healthy snacks on you at all times. Snack on small things during the day to avoid being too hungry at lunch! Usually I have almonds, apples, turkey jerkey, raisins, carrot sticks, or even a small yogurt to snack on in between my big meals. But the worst thing to do in the afternoon is to have a big sandwich, pasta dish, or burger & fries. Those foods spike your insulin because of the carbs, therefore you get sleepy due to the surge of digestive chemistry happening in the body. Give yourself the fuel of a speed train at lunch, not a hibernating bear.
5. Add Superfoods to your Meal plan! You get some amazing minerals and nutrients in your food that will naturally boost your energy and health. However, SUPERFOODS are basically foods that are much richer in vitamins, minerals, nutrients, electrolytes and phytonutrients, but also much poorer in calories than any other usual foods. They nourish your body on a very deep level. For instance Maca Powder is a root that comes from Peru. They dry it and make it into a powder for export. Maca is amazing for balancing hormones and is beneficial to both women (relief of PMS symptoms and menopause) and men (enhanced fertility). Maca is also a great adaptogen that helps decrease stress levels, enhance strength, stamina and libido as well as providing great energy and endurance. It works with the rhythms and needs of your own body. Maca is rich is calcium, phosphorus, magnesium, potassium, vit B1, B2, C, E and iron. It contains lots of trace minerals like zink and selenium and is great for menstrual imbalances, lack of libido, infertility, menopausal symptoms and stress but also for conditions such as anemia, fatigue, depression, poor memory, tuberculosis and malnutrition. TALK ABOUT A SUPERFOOD! I get Maca Root in my Shakeology everyday! www.shakeology.com/annarenderer.
6. Walk Daily for at least 20 minutes: It all depends on you as the individual but whether it’s morning, noon, or evening, general walking outside will do wonders for your energy levels. If you are a morning person, go for a walk first thing in the day. If you don’t like morning exercise, the afternoon after lunch is a great time to get outside and walk. After work is also a great time to walk and let the stress of the day go! Listen to good music, walk with a friend, or just give yourself some peace. Try to focus on your breath as you walk and repeat a powerful mantra such as “I have the energy to be my best”! I hope you try some of these techniques. People ask me how I stay so positive and energized all the time and I admit that I do have my slow and mellow days. However, I practice these techniques and more on a daily basis and it elevates my energy and mood greatly! If you would like to receive more of my fitness tips, please check out my 21 Day Slim Down program where you can get my 7 Day Meal Plan, 7 Healthy Tips, and Weekly workout ideas to do at home!
Love & Fitness,