Everywhere you go people are looking for ‘energy’. Have you been seduced in by the ads promising “such and such” beverage will “give you wings”, or by stores offering sky-high cups of coffee. Where do you go for your fix? And is it really a fix at all? Or just a patch that leads to an inevitable crash and burn?
In reality, the “energy” we’re chasing is simply mental alertness.
And it’s no secret that coffee and cigarettes contain drugs that stimulate your brain, giving you the mental alertness we mistakenly call ‘energy’.
If you are searching a better way of living, a life that doesn’t depend on chemicals – literally, drugs! – to keep you awake and motivated, if you are tired of being tired, then being wired, and then being tired again, then set the coffee cup down, step away from the supersized Diet Cokes, and turn to holistic living.
There are better, healthier ways to achieve higher levels of physical and mental energy.
Here are 3 ways to get more energy, naturally.
1) Exercise
It doesn’t matter what time you exercise, just be consistent. Fit it in based on your schedule and personality. If you have to do it first thing when you wake up, just do it. Don’t even let yourself think about it. Just get started.
A lot of people think too much about their plan. That’s why Fit-2-The-Core Training works for so many people…they don’t have to think, they just follow the workouts and get done fast.
Focus on Metabolic strength training for 20 minutes followed by a brief interval training session to boost your metabolism all day long. It doesn’t have to be rocket science, here is an example of an at home workout you can get done in 20 minutes:
Each exercise is completed for 30 seconds with a 15 second transition to the next exercise, rest 60 seconds between each round:
1) Split Squat Left Leg L1: Bodyweight L2: Elevate rear foot L3: Add Resistance
2) Split Squat Right Leg L1: Bodyweight L2: Elevate rear foot L3: Add Resistance
3) Push-ups: L1: Elbow Push-ups L2: Elevated Upper body L3: Regular push-up
4) Body Weight Squat L1: Decrease ROM L2: Full ROM L3: Add Resistance
5) Front Plank L1:Ground L2: Elevate Feet L3: 2 pont or 3 point
6) Burpee: L1: Hands on elevated surface L2: Hands to ground L3: Add Jump
Complete 3 more times for 4 total rounds for a killer 20 minute workout.
Exercise is a drug. Like caffeine and nicotine, exercise causes the release of many chemicals into your blood, resulting in mental stimulation and an improved sense of overall well-being. Exercise just makes you feel good.
2) Eat smaller, more frequent meals.
Skip the cycle of starving and feasting characterized by no breakfast, a high-carbohydrate lunch, and a huge dinner. Instead, eat breakfast and then continue to eat every 3 hours for the rest of the day.
Research shows that a high-fiber breakfast helps control appetite and increases mental alertness all morning, and improves your ability to process information.
Do not skip breakfast and rely on a coffee to get you through the day. Got no time? C’mon! You’re an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You’re not in high school anymore. No excuses!
3) Eat only whole, natural foods:
Eat more fruits, vegetables, organic proteins, raw nuts (not roasted in oil), Green Tea, water.
Trying to run on processed foods is a recipe for an energetic disaster. Stick to whole, natural foods during the day, snacking rather than binging on big meals, and you’ll never feel like dozing off.
If a food is from a bag or a box, it doesn’t deserve a place in your nutrition plan. Avoid all added sugars. Surely, you’re already sweet enough!
Bonus Tip!)
Take mini-breaks during the day to work on your mobility and Posture.
Work environments zap our ‘energy’. From poor posture, to eye-strain from computer screens, your office, cubicle, and car seat will suck the life out of you.
“British researchers recently found that when people exercised during their workday — regardless of the duration or intensity of the movement — they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance.”
Daily exercise breaks are essential to not only boost energy, but mobility. Each day, as your computer sucks you into its visual vortex, your upper body becomes rounded forward and tense. You need to reverse that movement. Here’s how…
Wall Slides:
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall with upper arms parallel to floor and forearms at 90 degrees. Stick up your arms over head while keeping your arm against the wall at all times.
Slowly return to below the starting position tucking your elbows into your sides and bringing shoulder blades together. Repeat for 12 reps. Do this every 60-90 minutes.
In addition, get outside into natural light whenever possible.
There you have it 3 Simple Tips will give you higher energy levels and bonus a better looking body:)
