Lots of people ask me how I keep energised throughout the day. Unfortunately, I cannot give you a quick fix solution but rather my four tips for sustained energy that are achievable and will require a certain amount of conscious effort until they become routine.
One thing I know for sure is that sleep is a non-negotiable part of recovery and therefore sustained energy. My top tip is to have a sleep routine. Here are some things you may like to try to help you achieve better quality sleep and more time in dream land.
- Turn off your phone at least 30mins before bed. Finish checking social media, emails etc and put your phone on silent or flight mode to reduce distractions.
- Find something that calms you down and does not involve TV, mobile phones etc. The blue light emitted messes with your melatonin levels and makes it so much harder to fall asleep.
- Try lying with your legs up the wall for 5mins, meditate or read a book. I personally love reading as it helps me slow my busy brain.
- Ensure that your room is dark and at a temperature that is comfortable.
- Set your alarm and DO NOT HIT SNOOZE! Wake up and get up straight away. There really is nothing as torturous as hitting snooze and losing your motivation a little more each time.
I believe that in order to get energy you have to give energy. Let me explain….You know that feeling when you are feeling lethargic and you drag yourself to the gym….amazingly leaving with a tonne more energy and a new found zest for life? By incorporating exercise into your daily routine will leave you feeling invigorated, strong and more positive. Exercise releases endorphins that make you feel happy thus that post run high. Just like anything you don’t need to go overboard find something that you enjoy but that also challenges you to be better. Don’t forget to incorporate some weight training…. This can be using your own body weight, circuits, cross fit or powerlifting style workouts etc.
If you find it hard to stick to exercise its time for you to call in reinforcements. Call a friend, join a team, walk the dog, get a coach or personal trainer to ensure that you have someone to push or in the case of a dog pull you along.
Most people do not realise the impact that a healthy diet or wholefoods can have on your energy levels. My go to tips for ensuring sustained energy throughout the day:
- Start your day with some slow release complex carbohydrates. I really love steel cut oats that you can soak overnight in boiling water to ensure that are ready to reheat and eat in the morning. I add some spices like cinnamon that stabilises blood sugar and or turmeric for its anti-inflammatory properties. You can also add some berries for an antioxidant hit.Snack on fruit, handful of nuts, vegie sticks and hummus. I do not really like store bought snacks as they are often full of sugar, salt and fat or a combination of all 3. But I was very pleasantly surprised to find Mini Macro bars. They are organic, vegan and sugar free the ingredients list is only a few simple products and you don’t need a science degree to work out what you are eating. They are 100 calories which is a nice snack size too.
- Eat a rainbow of vegetables, whole grains and beans. These are super important to ensure that you feel full and satiated while getting all your macro and micro nutrients. Thinks of delicious salads with lean protein, colourful stir fries and spicy curries.
- Drink lots of water to ensure that you are hydrated. Dehydration can often mask itself as feeling tired and hungry.
It is vital that you schedule some time for yourself. Make this an appointment that you have to keep. It doesn’t have to be long and can be as simple as sitting down to mindfully enjoy a cup of tea, have a bath, read a book or magazine, stretch or do some at home yoga. I can already hear some people rolling their eyes and saying “I don’t have time” if that is you right now I suggest that your reaction means that you more than anyone needs to MAKE time. You cannot be of service to others or yourself when you are run down and at breaking point.
Try these 4 tips every day for a week and see how you feel. If you need more help don’t forget that I am a health and nutrition coach and would love the opportunity to support and assist you to improve your health and wellbeing.
Check out my recipes to increase your energy and if you need a quick on the go snack try a mini macro bar (I keep one in my handbag to make sure that I don’t make bad choices when hungry)