Are you in a personal energy crisis? Working incredibly long hours, rigorous travel, 24-7 digital demands, no self-care and the family doesn’t recognize you any more? Improved energy, life balance and well-being are attainable. Check out these suggestions to get back on track.
Drink half your body weight in ounces of water to nourish the body, flush the toxins and even charge up your metabolism. Depending on the amount of healthy movement, alcohol and/or caffeine that is consumed, more may be needed.
Attempt to jazz it up with cleansing, fresh, lemon juice, herbs, fruit or a drop of vanilla. During the winter months, sipping on a cup of warm water infused with garlic, turmeric, ginger and a bit of honey will help ward off the nasty bacteria that fights so hard to bring us down.
Get Your Groove On!
Sitting is the new smoking. Finding movement you can revel in is the key. It doesn’t mean dragging yourself to the gym five days a week if that isn’t what kicks you up!
Once you’ve zeroed in on something fun remember intensity, consistency and variety will power up the activity for sustained results.
Change your pace frequently. Interval training is a super way to gain the benefits of cardio and strength training in a shorter amount of time. It involves short, intense bursts of exercise with less intense moves in between. For example, walk, cycle or jog for 2-4 minutes and then speed up the pace for 30 seconds to a minute, then back to 2-4 minutes of movement. Pick the type of exercise, length and speed of each interval based on what suits you. Incorporate this interval training for 30 minutes at least 3 times a week to start feeling alive again.
Develop a pattern of movement 5 days a week for 30 minutes. Schedule it like your life depends on it, because it does!
Change it up so boredom doesn’t set in and the muscles keep developing with new moves.
Move more to get energy.
Take phone calls on a walk or standing up.
Try out isometrics at your desk. Contract one muscle at a time for 5 seconds and release, for 10 reps.
Invite a friend, neighbor or coworker to join in for accountability and companionship.
Do what is right for you and consult your healthcare practitioner before starting any new health routines. Let’s get moving for the pizzazz to do the things you love!
Quality and timing of food will support balancing blood sugar, energy and focus. Practice incorporating a lean protein, complex carb and healthy fat in each meal and/or snack. Add a one, two punch with a 10 AM and 3 PM snack for more zeal and continuous energy.
Introduce legumes such as lentils, black beans or kidney beans as power protein and fiber into your meals and snacks. Hummus and bean dips are easy and portable for an on-the-go lifestyle.
Complex carbs provide shorter term energy than protein. Check out quinoa, buckwheat brown and wild rice as side dish options. Create a porridge with one of these powerhouse grains for breakfast. Add non-dairy milk, raw nuts or nut butter, cinnamon or nutmeg for a tasty flavor.
Avocado, coconut, seeds, olive, almond, walnut and Brazil nuts are some of my favorite healthy fats. Use these as oils, fresh, raw or as milk in the case of coconut and almond.
The possibilities are endless when the creativity is unleashed! Slip in a couple slices avocado to the lunch sandwich. Saute greens (kale, collard or spinach) in coconut oil and top off with sunflower or sesame seeds. Mix up a smoothie with coconut milk, berries, and nut butter. Yum, Yum!
Nourishing yourself with refreshing water, healthy movement and energy rich foods are the first steps to renewal for an energized and balanced life.