Boost Your Energy and Feel Your Best Every Day
Ever feel totally wiped out before a workout? You’re not alone. Almost everyone I’ve trained has shown up saying things like, “I’m dragging today,” “I’m exhausted,” or “I’ve got zero energy.” Sometimes, no matter how motivated you are, your energy just doesn’t show up. Here’s how to change that with some simple habits that can keep your energy levels steady and help you feel better every day.
1. Get Quality Sleep
Not getting enough sleep can leave you feeling tired, moody, and even lead to weight gain. Having a regular bedtime routine can help you sleep better and wake up ready to go. Here’s how:
- Keep your bedroom cool and dark.
- Avoid screens like phones or TVs an hour before bed.
- Skip caffeine, heavy meals, or intense exercise close to bedtime.
2. Establish a Routine
Daily routines help us stay on track mentally and physically. Routines add a sense of stability, which can boost both your mood and energy levels. Try to:
- Go to bed and wake up at the same time each day.
- Stick to a regular workout schedule.
- Set aside time to meal prep, call family, or go for a walk.
Having regular routines for morning and night can make a huge difference!
3. Make Movement Non-Negotiable
Exercise is one of the best ways to manage stress and boost energy. Even if you’re busy, try to fit in some kind of movement each day—whether it’s a walk, weightlifting, or yoga. The American College of Sports Medicine (ACSM) recommends at least 150 minutes of exercise a week, which is about 30 minutes a day, five days a week.
4. Get Some Sun
Getting sunlight, especially in the morning, can give you a natural energy boost and help regulate your sleep-wake cycle. Morning sun also helps your body make vitamin D, which is linked to a better mood. Try to get outside every day for a walk or just to sit in the fresh air.
5. Stay Hydrated
Drinking enough water is crucial for feeling your best. It’s easy to forget to drink water, especially if you’re at home. Keep a water bottle with you and sip regularly. If you notice dark yellow urine, it’s a sign you need more water. Dehydration is far more common than drinking too much water, so aim to drink often throughout the day.
6. Take Breaks from Screens
Staring at screens all day drains energy and can lead to headaches and tired eyes. If you’re working on a computer for hours, take regular breaks to rest your eyes and move around. Even a 5-minute walk every hour can make a big difference. Set an alarm to remind yourself to get up and stretch—your body and mind will thank you.
7. Prioritize Protein
If you’re reaching for quick snacks like chips or sweets, try to go for something with protein instead, like egg bites or a chicken wrap. Protein helps balance blood sugar, which keeps your energy levels stable and can help you feel full longer. This will keep you from feeling hungry again right away and reduce the chance of overeating.
By adding these small changes to your daily routine, you’ll feel more energized, focused, and ready to tackle whatever comes your way...including those workouts you've been wanting to start!