How to Boost Your Energy Level

March 21, 2012 by

TiredAre you feeling lethargic and tired?

Having low energy levels can make even the most basic tasks seem daunting and can really negatively affect your productivity.

When we are at work and we feel our energy levels start to drop we are more likely to get distracted and be lead off task, or make errors and mistakes in our work.

How can you lift your energy levels so that you can get more done and take on life?

  • Get some exercise. Go for a ten minute walk, do some yoga, or dance around the room to a good song. Getting your body moving will increase circulation, boost happy endorphins and give you a burst of energy.
  • Take a quick nap. This doesn’t work for everyone because some people find that sleeping in the middle of the day makes them feel even groggier. However, if you can lie down for a quick 10-30 minute snooze this can sometimes really reinvigorate you.
  • Talk to someone who inspires you. When you speak to a positive friend this can really boost your energy.
  • Choose something small and easily achievable on your to-do list and get it done. The satisfaction of checking off that item will make you feel great and give you more energy.
  • Avoid reaching for sugary snacks to give you a boost of energy. Sure, they will make you a bit hyper for a while but then you will get a post-sugar-binge crash and that is not pretty. Instead, look for healthy treats such as granola bars, fruit, nuts and water which will give you lasting energy.
  • Breathe deeply! You might be feeling less energetic because you are not getting enough oxygen, so sit up straight and take a few deep breaths in through your nose and exhale slowly out through your mouth.

These are just a few ways that you can revitalize yourself quickly and get your energy levels high again so that you can achieve something great today!

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Bored With Your Workout — How to Spice Up Your Fitness Routine

February 18, 2012 by

Do you find that after a few weeks of going to the gym at the same time and doing the exact same exercises you become bored?Workout Tips

If your workout gets in a rut, you can feel unmotivated to go to the gym and this can get in the way of accomplishing your fitness goals.

Also, if you always do the same exercise each time you work out, you won’t enjoy the benefit of strengthening all of your muscles. Just sticking to one exercise routine is not the best way to achieve overall fitness and better health.

So what can you do to keep your fitness routine varied and interesting and keep yourself motivated?

Here are some tips:

Try a Class

Check the group exercise class schedule at your gym or your local recreation center. There will likely be a good selection of different classes to attend, such as yoga, dance, Pilates, kick-boxing, step aerobics, and many more.

Make it your goal to try as many as you can until you find your favorite. Classes can be a great way to work out, because you are more likely to push yourself more than when you exercise by yourself.

You will also work different muscle groups, and meet other people who are motivated and living a healthy lifestyle.

Challenge Yourself

Here’s another way to kick start your motivation for working out. When you go to the gym, take a small notebook and pencil with you.

When you do an exercise, such as push-ups, sit-ups, lifting weights, swimming lengths do as many as you can without stopping until you just can’t do any more.

Make a note with the date and write down the details of how many you did. Now, your goal for your next workout is to beat all of your past records. You can also make a goal to try a new exercise every time you workout.

Keeping score in this way helps you to track your progress, and it also gives you a goal to aim for. If you are trying to outdo your own performance, you will push yourself harder and be more motivated.

You can even promise yourself a reward if you manage to beat your previous totals, such as going to see a movie or doing something else you enjoy.

Bring a Friend

If one of your friends is moaning about how they need to get in shape, bring them to the gym with you! Most gyms will offer free guest passes or let your friend come for the day at a discounted rate if they are with you.

You can challenge and encourage each other, and teach each other new exercises. Just make sure that you don’t spend all of your time socializing!

These are a few ideas for mixing up your fitness routine and getting yourself motivated.

Have fun working out!

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Trying to Lose Weight? Eating to Get the Most Out of Your Workout

January 23, 2012 by

Did you know that the food you eat before and after working out can have an impact on how effective your exercise regime is? Strawberry Smoothie

Working out takes energy, and the food that you use to fuel that energy makes a big difference. When you fuel up on the right nutrients you can superpower your workout and make the most of your time in the gym.

What to Eat Before the Gym

Some people swear by working out on an empty stomach, but studies have shown that because you have no food in your system to use as fuel this can cause your body to burn your muscle reserves for energy.

You are going to the gym to build muscle, not deplete it so it is better to eat a small meal before working out to give yourself some energy.

This meal should include lean protein, lots of fiber, complex carbohydrates such as whole grains, and a small amount of fat. These types of foods take longer to absorb and make you feel fuller for longer, and they provide lots of fuel to energize you for your workout.

A great pre-workout snack would be whole wheat bread with peanut butter and a banana, scrambled eggs and toast with fruit, or a protein shake or smoothie made with yogurt and fruit. If it is less than one hour before the workout, go for a small meal but if you have more than two hours before you get to the gym you can eat more.

What to Eat After the Gym

Once you are finished working out, you should be drinking lots of water to replenish the sweat that you have lost.

Within one hour of finishing your workout, you should have another small snack with high quality protein, because this will help build your muscles and aid your body in recovering.

Nourishing your body with healthy proteins and complex carbs before and after a workout will give it the fuel to build muscle and become stronger.

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Need to Exercise? Use These Quick Tips to Fit Exercise into Your Busy Workday

December 9, 2011 by

Do you get frustrated because you want to live a healthier lifestyle but your job keeps you sitting at a desk all day? quick exercise tips

Sedentary work can cause us to gain weight and suffer from eye strain, back pain, and lack of energy. However, it is a lot easier than you think to add physical activity to your workday, even if you are chained to a desk.

Adding in small bursts of exercise to your daily routine will not only help you keep fit, slim and healthy, it will also give you more energy to take on the day and boost your mood.

Here are a few ideas to get a little exercise even if you’re super busy:

  • Wake up 10 or 15 minutes earlier than you normally would and try going for a jog around the block or doing some yoga stretches. It will be difficult at first, but once you get into this habit you will feel strange without it.
  • If it is possible, ride your bike or walk to work rather than driving. This is a super easy way to fit exercise into your routine, and you will save money on gas!
  • If you work on a high floor of an office building, take the stars instead of the elevator. It makes a little bit of difference, and it is one of the easiest ways to grab 5 minutes of exercise in your busy day.
  • Replace your chair with an exercise ball. By sitting on this large ball, you will be forced to keep your abdominal muscles and back muscles flexed, which will strengthen your inner core. You will burn more calories just sitting there, and it will also help to avoid back strain.
  • Instead of eating at your desk, use your lunch break to get some fresh air and walk to a nearby park to enjoy a picnic instead.
  • Throughout your day, whenever you finish a project or a report reward yourself with a short break and do some stretches, pushups, or calisthenics in your office. This will invigorate you and clear your mind for the next project.

These are just a few ways that you can fit exercise into your busy workday. Have fun keeping fit!

If you have good ideas of your own, please share them! I’d be interested in hearing how you fit fitness into your daily routine.

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