3 Tips To Create More Energy

| June 11, 2021 | 0 Comments

“I want to exercise but I don’t have the energy”.

Have you ever said that?

Do you say that a lot?

Is it actually stopping you from starting your exercise or fitness regime? 

I hear it a lot. 

From women who say they ‘want’ to exercise but then after a busy day at work, they don’t think they have enough energy to do a training session so they stay at home and rest instead. 

So how do you create more energy? 

I’m going to share with you my 3 easy tips for feeling more energised throughout the day…

And it all starts with actually doing EXERCISE! 

You should be aiming to do physical exercise between at least 2-4 times a week. 

A combination of cardio and strength training is best. 

When you feel tired, the last thing you usually want to do is exercise but being just a bit more active will actually help increase your energy levels. 

Studies even show that a walk may even be better than taking a nap to fight fatigue. 

My second tip is all about FOOD. 

You should know by now how certain foods affect your body and your energy levels e.g. veg, salad, meat, fish, eggs etc. won’t spike your blood sugar and so shouldn’t cause an energy crash. 

Whereas foods which are processed, sugary or higher in GI carbs (white bread, cereals, crackers, bagels, cakes, potatoes, rice etc) will quickly spike your insulin and blood sugar and can cause tiredness or lethargy soon after eating. 

This is why people often have an afternoon ‘slump’ after their lunch after eating sandwiches, crisps, chips, pasta pots with sauce etc. 

Eating more of the right foods and less of these processed foods will keep your energy levels more balanced throughout the day and won’t cause the ‘slump’ effect after each meal or snack.  

Lastly, and for me the most important, is SLEEP.

The quality and quantity of your sleep can affect your energy levels, your mood and your general day to day functioning way more than you think.

Way more than food or exercise!

And it’s the EASIEST thing to change to see quick results in increased energy levels. 

TIPS FOR BETTER SLEEP YOU CAN START FROM TONIGHT:

  1. Go to bed and wake up at the same time each day.

Your body likes routine and works best when you have consistent sleep habits. 

This is THE most effective (and easiest) way to improve the quality of your sleep and you should start to wake up feeling refreshed instead waking up tired. 

  1. Aim for 7.5 hours of sleep. 

Why? 

Our natural sleep cycles are approximately 90 minutes long, so 7.5 hours allows your body to have 5 full cycles. 

It gives your body and brain the recovery time needed to repair itself whilst giving you more energy throughout the day.

  1. Your bedroom should be as dark as possible. 

Ideally your room should be pitch black. 

Aim to reduce any external light with blackout curtains or blinds and use electrical tape to cover any LED lights e.g. standby buttons on devices, or extension lead lights. 

If you cannot do this then a comfortable eye mask can be worn. 

  1. The temperature of your bedroom should be kept around 16-18C. 

This allows you to fall asleep easier and stay asleep. 

You’ll probably already know it’s easier to fall asleep in a room that’s a bit too cold rather than a bit too hot. 

  1. Don’t hit the snooze button.

Doing this will just make you feel groggy, and you’ll only end up playing catch up with your ‘lost time’ for the rest of the day anyway. 

  1. No caffeine after midday.

It can take up to 10 hours to completely clear caffeine from your bloodstream. 

There is no way to naturally flush it out of your system either so drinking more water won’t help, it’ll just make you need the loo even more! 

If you’re tossing and turning in bed all night, this might be the simple reason why.

  1. No screen time 1-2 hours before bedtime

Our mobile phones, tablets and other electronic devices omit ‘blue light’ which disrupts the creation of melatonin – the sleep hormone – which is a central part of the body’s sleep-wake cycle. 

Melatonin production increases with evening darkness, promoting healthy sleep and helping to orientate our circadian rhythm. 

Turn your phone off, put it on airplane mode or even leave it in a different room so you’re not tempted to even ‘glance’ at it!

Then get yourself a good night’s sleep! 

So, you actually have 9 easy tips there to help you to feel more energised. 

Some of which you can start straightaway.

Let me know which ones work for you!

And if you want to get the food and exercise bit right – then our Bootcamps are ideal for helping you to kickstart your fitness journey with both exercising and tailored nutrition guidance. 

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